Squat
Sitting down and standing up from a chair, the car or the floor — powered by your hips and legs.
Functional exercising
Move well. Live vibrantly.
Nutrition fuels your body; movement puts that energy to work. Functional exercise trains the movements you use every day — squatting, lifting, carrying, reaching and balancing — so you stay strong and capable for the life you love.
Why it matters
Strength for real life, not just the gym.
Functional exercise isn’t about how much you can lift once. It’s about getting up from the floor easily, carrying the groceries in one trip, climbing the stairs without thinking about it, and staying steady on a trail.
Movement has always been part of my work — some clients first met me in an aerobics class I was teaching. When we sit down with your blood chemistry, we look at the whole picture: what you eat, how you rest, and how you move. Your body works as one system, so your plan should too.
Every body is different. Please check with your physician before starting a new exercise routine.
The six movements
Everything you do is built from six patterns.
Train these, and everyday life gets easier — at any age and any starting point.
Hinge
Bending to pick something up while protecting your back, by moving from the hips instead of the spine.
Push
Pushing a heavy door, lifting a bag into an overhead bin, getting yourself up off the ground.
Pull
Opening heavy doors, rowing, lifting a child — the upper-back strength that also helps posture.
Carry
Groceries, luggage, laundry baskets — grip, core and posture working together while you walk.
Rotate & balance
Turning to look behind you, reaching across, stepping off a curb — the steadiness that keeps you on your feet.
How it fits your plan
Food and movement, working together
Start from your chemistry
Your blood chemistry and health questionnaire show where your energy is today, so we start from where you really are.
Fuel the work
Your nutrition plan supports the movement you want to do — enough protein, the right timing, and the nutrients your results point to.
Build gradually
A little, consistently, beats a lot, occasionally. We add challenge as your energy and confidence grow.
Check in and adjust
Follow-up support by phone or email keeps your plan matched to how you feel and how your results change.
A simple starting week
Small, steady, doable.
An example of how movement can fit an ordinary week — not a prescription. Your own plan is built with you.
- Mon20–30 min strength: squat, push, pull, carry
- TueWalk outside, 30 min
- Wed10 min mobility and balance
- Thu20–30 min strength: hinge, push, pull, carry
- FriWalk or hike — the Colorado trails count
- SatSomething you enjoy: a class, a bike ride, the garden
- SunRest and recover
In their words
Nutrition and movement, together
I also added on HIIT workouts and weights to my cardio workouts.
Angela Fuller
Read their full storiesI’m back to walking several miles without any pain or stiffness.
Charee Copenhaver
