Becky Coward Fitness

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09/04/2026

Did you know that the glutes are the biggest muscle on your body! We need to spend time strengthening the back side of our bodies so we stay symmetrical and balanced. It’s a common weak area. Here are 3 exercises to get started with!

Do 3 rounds of 15 reps each:
🍑 Donkey kicks
🍑 Hip thrusts
🍑 Single leg cable deadlifts

09/01/2026

You’re probably not going to see results as quickly as you want to.

And that’s exactly why you need a why that’s bigger than seeing the number on the scale change.

Real behavior change takes time. Sometimes months before you look back and realize, holy crap… I’ve actually changed.

Whether you’re trying to get stronger, lose weight, eat better, or simply take better care of yourself, you have to be willing to play the long game.

Find a way that works for YOU. Then stick with it.

Don’t change your entire plan because you didn’t see results in 2 weeks.

Don’t quit because you had a bad week.

Don’t assume it’s not working just because the progress is slow.

Be patient. Be consistent. Keep going.

The goal isn’t to make the fastest change.

It’s to make a change that actually lasts. 💪

08/25/2026

You know you should be strength training… but you’re not sure where to start?

Start with these 3 lower-body exercises 👇

🍑 Squats — Start with bodyweight and add weight as you get stronger.
🍑 Bridges — Bodyweight, weighted, or elevated bridges are all great options.
🍑 Lunges — Start with bodyweight and progress to holding weights.

How much?
Beginners: 1–3 sets
More advanced: 3–5 sets

For your reps, use 2 reps in reserve (RIR).

What does that mean? If you get to 10 reps and know you could do 2 more with good form—but only 2 more, then 10 is your number.

Your exact rep count will depend on your strength and the weight you have available. The goal isn’t to hit some magical number—it’s to challenge yourself while keeping good form.

You don’t need a complicated workout to get stronger. Start with the basics, do them consistently, and build from there. 💪

Save this for your next lower-body workout!

08/24/2026

If you’re taking a GLP-1, eating less is expected. Not eating enough is not the goal.

Your appetite may be dramatically lower, but your body still needs fuel. So yes—keep eating breakfast, lunch, and dinner, even if those meals are smaller than they used to be.

Why?

🥩 Prioritize protein to help preserve muscle mass.
🌱 Prioritize fiber to support digestion and help with constipation.
🥗 Choose nutrient-dense foods because you’re getting less food overall.
💧 Stay hydrated and give your digestive system what it needs.

Eating consistently can also help with some of the GI issues people experience on GLP-1s, including constipation, indigestion, and nausea.

And there’s another important piece: you’re practicing how to eat while you’re on the medication.

When the food noise and cravings are quieter, you have an opportunity to make decisions based on what your body needs rather than what your cravings are demanding. You can build meals intellectually instead of emotionally.

That matters because the goal isn’t just to lose weight while you’re taking a GLP-1.

The goal is to build habits that help you maintain your health and weight when you’re no longer taking it.

And consistently nourishing yourself—especially with enough protein—can also help reduce the amount of muscle you lose during weight loss.

A GLP-1 can be a tool. But you still have to feed the body you’re trying to take care of.

If you’re taking a GLP-1, talk with your healthcare provider or a registered dietitian about your individual nutrition needs.

08/21/2026

Reality vs. Trainer Expectations 😂

Trainer: “You’re going to feel SO good after this workout! Go take a walk, make a healthy dinner, meditate… you’ve got this! ✨”

Client: flips off phone, crawls upstairs, eats ice cream, doom scrolls, avoids chores 😂

Listen, I’m a trainer—not a magician.

Sometimes the win is just showing up. 😂💪

08/12/2026

You don’t need more motivation. You need a better strategy.

Every January… every Monday… every time we decide “this is it!” we tend to go WAY too big.

“I’m going to work out for an hour 3 days a week.”
“I’m going to run every day.”
“I’m completely changing my diet.”
“I’m never eating ___ again.”

And then life happens.

You miss a workout.
You eat the pizza.
You’re tired.
You travel.
Your schedule gets crazy.

And suddenly you’re “off track.”

But here’s what I want you to hear:

YOU ARE NOT A FAILURE.
YOUR PLAN FAILED YOU.

If you’ve been doing very little exercise, don’t suddenly commit to 5 workouts a week.

Start with 30 minutes, 2x a week.
Do it consistently.
Make it boring. Make it doable. Make it part of your life.

Then, once that habit is solid, add the next thing.

Your big goals are the destination.
They are NOT the first step.

Stop trying to change your entire life overnight.

Take one small bite. Then another. Then another.

That’s how you build a life you can actually sustain. 💪

08/06/2026

I’ve been training Bob for 20 years, and at 81 years old, he is exactly what we’re working toward.

Not six-pack abs.
Not a certain number on the scale.
A life filled with strength, independence, and freedom.

Bob still trains with me twice a week. He volunteers, stays active, has a busy social life, and lives independently. He’s not slowing down because he has spent the last two decades investing in his health.

And the numbers back it up. His muscle mass is categorized as very high for his age.

This is why I talk so much about strength training.

The goal isn’t just to feel stronger today. It’s to build the kind of body that lets you keep saying “yes” to the life you want decades from now.

Every workout is a deposit into your future.

Start where you are. Stay consistent. Keep showing up.

Your 80-year-old self is counting on you. 💙

08/05/2026

Progress isn’t linear.

Your weight will go up sometimes.
It will plateau.
Some weeks it won’t seem to change at all.

The same is true with strength.

You won’t get stronger every single workout. You’ll hit plateaus. You’ll have weeks where you’re tired. Life gets busy. You travel. You get sick. Sometimes you get injured.

None of that means you’re failing.

The people who see lasting results aren’t the ones with perfect progress—they’re the ones who keep coming back.

Show up when you can.
Do your best with the season you’re in.
Then show up again.

Because fitness isn’t about chasing a perfect outcome. It’s about building a practice you can return to for the rest of your life.

Trust the process. Stay consistent. The results will follow.

✨ What helps you stay consistent when progress feels slow?

08/04/2026

If you’re new to strength training, you don’t need a complicated workout. You just need a few solid movements and a plan to progress.

Today’s upper body workout includes:
💪 Supported One-Arm Row
💪 Chest Press
💪 Alternating Arnold Press

Here’s how to use it:

✨ Beginners: Complete 2 rounds.
✨ More experienced lifters: Complete 3–5 rounds.

Choose a weight that leaves you with 2 reps in reserve (RIR).

What does that mean?

It means you finish each set feeling like you could have done only 2 more reps with good form. That’s where you’ll build strength while still keeping your technique solid.

Keep in mind that your rep range may look different depending on the equipment you have. If you’re working out at home with just one or two sets of dumbbells, you may end up doing more reps before you reach that “2 reps in reserve.” If you’re at a gym with lots of weight options, you’ll likely use a heavier weight and perform fewer reps.

Don’t overcomplicate it. Focus on good form, challenge yourself, and be consistent. That’s how strength is built.

Save this workout for your next upper body day and let me know how it goes! 💙

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