The guide looks good Colin! I look forward to learning more from these resources and everyone in this space. It can be overwhelming finding an improved routine as summer approaches.

Summer is just 57 days away. And if you’re anything like most people, this is about the time you think: "I should probably start working out before that beach trip, huh?" That’s exactly why I created the CATALYST 30-Day Challenge.. A focused reset to help you drop a few pounds, build lean muscle, and lock in healthy routines for your fitness, nutrition, and mobility before the summer heat hits. If that sounds like your vibe, the waitlist is open — but only for a few more days. Drop your info so we can tailor your experience and get you ready to roll once registration goes live. And if you are already an active FFT member - still fill out this form, but this challenge will be free to you. Here’s to warmer months ahead, Colin P.S. You’d be surprised what you can achieve with 30 days of structure and effort.. Who's in? 👇 https://flofunctionaltraining.com/challengeinfo/

Yesterday, we opened enrollment for the Summer 30-Day Catalyst Challenge. If you watch the challenge video (I will link it at bottom), I breakdown everything you need to know about the challenge and why the heck I am doing this. Everyone has different plans for the summer. I think two things we all agree on is that we want to 1) feel great and 2) look our best. So why not spend the next 30 days doing a quick tune up before summer? That's what you are going to get on this challenge. Just ask yourself these 2 questions before committing: 1. do you have 30 days ahead of you to lock in? 2. do you have the motivation reqequired to do it? If so, I'd love for you to jump in on our challenge. - daily habits to keep you motivated & on track - every workout session will be curated & designed to help you succeed - macros & ai generated nutrition plan  - incredible community & like-minded members And there is a 14-day money back guarantee, just incase you feel like the challenge isn't for you. Everything else + pricing is right here, just tap the link below to get rolling 👇 https://flofunctionaltraining.com/challengeregistration1/ See you on the inside, Colin

I made a post on my social media about 4x supplements I recommend everyone consider as ways to improve performance and consistency in the gym. I'm not here to push supplements or brands, but I would love to open a conversation around this topic as there is so much information out there on the internet. My goal is always to educate and empower you all with the resources and info you need to be successful. That said, here are my recommendations for supplements and some basic details about each: 👉 Creatine Monohydrate: Creatine is one of the most researched and effective supplements for strength and performance. It helps your muscles regenerate ATP — the primary energy source for short, explosive efforts like lifting weights. Studies consistently show that creatine supplementation can increase strength, muscle mass, and overall training performance by 5–15% over time. 👉 Electrolytes: like sodium, potassium, and magnesium — are critical for maintaining hydration, muscle contraction, and nerve function. A quality electrolyte blend can help prevent cramping, support endurance, and keep your energy levels steady during training, especially if you sweat a lot (like me) or train in the heat. I consume electrolytes first thing in the morning and then right around when I workout. 👉 Protein Supplement: Most people are under-consuming protein without even realizing it. Protein is made up of amino acids, which are the building blocks your body uses for muscle repair and growth. Higher protein intake has been shown to enhance muscle protein synthesis, support recovery, and improve strength gains — especially when paired with resistance training. 👉 Caffeine: Personally, I don’t take pre-workout because I don’t like the way it makes me feel — but I do enjoy a good cup of coffee before a lift. Caffeine is a well-studied stimulant that can boost mental focus, increase perceived energy levels, and even enhance workout performance by reducing fatigue. One meta-analysis found that caffeine can improve strength, sprint, and endurance performance by 2–6%, depending on the dose.

Let me break it down for you super simply: If you want to get healthier, there are really only three main things you can do: - Lose excess body fat. Carrying too much fat isn’t good for your health — period. - Get fitter. Better cardiovascular fitness is one of the strongest predictors of living longer. - Eat real food. Meaning mostly single-ingredient foods that eventually go bad (you know, not stuff that could survive a nuclear war). The problem? A lot of online coaches and wellness guru's build their entire identity and platform around just one of these and act like it's the magic answer. The truth is, you don’t need to do all three perfectly all the time. If you just ate a little less but kept your diet the same — that’s a win. If you just exercised more — that’s a win. If you just swapped some processed foods for better options — guess what? That’s a win too. Some days you’ll hit 1 out of 3. Some days 2 out of 3. And that’s more than good enough. The real issue? Most of us are wired to be "all or nothing." One little slip-up, and we torch the whole day... like getting one flat tire and slashing the other three out of frustration. It’s crazy when you think about it, but we’ve all done it, right? You don't need perfection — you need consistency. That’s where having a real community around you matters. People who actually get it.People who aren’t going to make you feel bad for wanting to better yourself — they’re going to cheer you on. Because here’s the truth: Sometimes the people closest to you might love you... but they’re not super supportive of your goals. (And honestly? It’s often because seeing you improve reminds them they’re not doing anything about their own stuff.) It’s human nature. No judgment. But you deserve better. That’s why we built this community and this challenge — to get you moving forward, especially on the days you want to throw in the towel. Whatever your goal is, I’m here for it — as long as you’re chasing it.