What Are You Training For? Love How Your Body Looks + Feels with Functional Moves


The most common reasons women tell me they want to exercise:

To lose five pounds

To get back to their pre-pregnancy body shape

To lose ten pounds

To melt away the fat around their waist

To lose twenty pounds

To melt away their upper thigh fat

To lose thirty pounds

To melt away their upper arm jiggle


Here’s why I want women to exercise:

To feel wonderful in their bodies so they can spend their energy living fabulous lives instead of worrying about their size

Exercise doesn’t have that much impact on shedding body fat (focusing on what you eat is best for that). It won’t transform your shape, either, regardless of what all of the celebs and magazines tell you (Photoshop is best for that).

But exercise is perfect for achieving the goal I wrote above. You can train your body to be strong, resilient, and capable—and then you can use it to chase the life you want. I believe functional movement is the best way to do this. I alluded to it several posts back when I encouraged you to push your muscles once a week.

What is functional movement?

You know you’re made to move. Now think of all of the different ways people had to move throughout evolutionary history—you know, before you could have food delivered to your doorstep and ask Alexa to cover everything else.

Functional movement mimics the way your body has evolved moving. It builds your strength through a full range-of-motion and follows real-life movement patterns. Functional moves are compound moves, meaning that they incorporate many muscles and joints instead of  just isolating one (think of push-ups versus bicep curls). They use your core and stabilizer muscles, which are meant to support you as you crawl, squat, twist, and hinge at your hips. While functional movement can definitely utilize props like weights, exercise bands, balls, etc., you can do them without any special equipment at all.

Benefits of functional movement

Because these moves target multiple muscle groups, you’ll reap full-body strength and toning benefits in record time. The complexity of this type of exercise also improves your endurance and coordination, and results in better balance and posture.

Some examples of functional movement

This could be a very extensive list, so keep in mind that these are just some of the functional moves I have my clients do regularly:

  • Overhead press

  • Squats / lunges

  • Deadlifts (or any hip-hinge move)

  • Planks

  • Push-ups

  • Rows

  • Bridges

  • Side bends

  • Twists

If you’re unfamiliar with any of the above moves, please reach out for help. If you haven’t already signed up for my Sunday Wonderfulness newsletter, do so now! I’ll be sharing exercise video how-to’s. You can follow me on Instagram and Facebook, too, for videos and pics.

Wishing you wonderfulness!