Coach … can we talk about why some clients get “results” but still feel awkward carrying groceries, stepping sideways, or getting up off the floor?
They’re working out …
… but they’re not always getting better at living.
And THIS is why I love functional training so much — because it’s not just about burning calories.
It’s about building movement capacity that transfers into real life.
So today, we’re geeking out on this for a minute 😎
Because if you understand this framework, your programming gets smarter, your clients progress faster, and retention becomes way easier.
The 3 Layers of Functional Coaching For Real Life
Most workouts are built around exercises.
Functional programming is built around layers.
Here are the 3 layers I use (and yes, this works for all kinds of coaches — fitness, wellness, general health — because it’s about how bodies move, not fancy gym science).
Layer 1: The Movement Pattern
This is the “what are we doing” layer.
All movement can be broken down into 7 foundational patterns:
- Squat
- Hinge
- Lunge
- Push
- Pull
- Rotate
- Carry / Walk
If your programming hits these consistently, your clients build real-world capability.
But here’s the thing …
Most coaches stop here.
They think, “Cool, I programmed a squat today.”
✅ Great start … but we’re not done.
Layer 2: The Stability Demand
This is where functional training starts to feel magical.
Ask: What is the body being asked to stabilize while moving?
Examples:
- Anti-rotation (resist twisting)
- Anti-lateral flexion (resist side-bending)
- Single-leg / offset load stability (resist wobble)
- Scapular control (shoulder stability while the arms move)
This matters because a lot of “pain points” are really stability gaps showing up as compensation.
Not because the client is “weak.”
Because the body is being asked to do something it hasn’t practiced yet.
Layer 3: Skill Integration
This is the “real-life transfer” layer.
Ask: What life skill is this improving?
- Carrying uneven weight (purse, groceries, toddler)
- Stepping sideways and catching yourself (slippery step, sports, daily movement)
- Twisting safely (car seat, laundry basket, reaching)
- Getting up and down off the floor with control (hello longevity)
THIS is where clients go:
“I don’t know what’s happening … but I feel better in my body.”
And that feeling?
That’s what keeps them showing up — and staying.
A Real Example: This Week’s White Label Workout (Functional Foundations)
Let’s use Tuesday’s WOW workout as a quick breakdown. It has 4 simple moves:
Squat Halos
Reverse to Side Lunge Curl
- Pattern: lunge in multiple planes
- Stability demand: knee/hip control + deceleration
- Life skill: stepping back/sideways safely (falls prevention vibes)
Suitcase Carry
- Pattern: carry / gait
- Stability demand: anti-lateral flexion core strength
- Life skill: carrying real-life loads without back irritation
Beast Taps
- Pattern: core + cross-body coordination
- Stability demand: scapular stability + anti-rotation
- Life skill: moving arms/legs independently while trunk stays stable (aka athletic control for everyday humans)
See what happened there?
It’s not just “4 exercises.”
It’s a movement practice session.
Want to grab this week’s FREE White Label Workout … and get one every Tuesday? Brand them as your own and share.
The 60-Second Programming Check
Here’s your quick tool:
When you’re building a workout, ask:
- What pattern am I training?
- What stability demand is present?
- What life skill is improving?
If you can answer all three — you’re programming functional training.
If you can’t?
You don’t need to scrap the workout.
You just refine one piece.
That’s how you coach smarter without making your life harder.
Why This Makes Your Business More Profitable (Yep, We’re Going There)
Because functional training isn’t just effective …
… it’s sticky.
Clients stay when they feel:
- more capable
- more confident
- less “beat up”
- more stable
- more progress in real life
And retention is the simplest path to predictable, sustainable revenue.
No constant relaunching.
No scrambling to reinvent.
Just a strong system that keeps people in it.
Want Functional, Real Life Programming Done For You?
This is exactly the style of programming I use inside Functional Momentum — a fully done-for-you, 4-week white label workout program designed to help clients move better in real life.
You brand it.
You share it.
You keep 100% of the revenue.
Learn more about the Functional Momentum White Label Workout Program >>
And if you want the full March content ecosystem (workouts + marketing + engagement strategy), it’s inside the Move Well Live Well Playbook.
Learn more about the March Fitness Business Playbook >>
Either way — the goal is the same:
Make your coaching stronger.
Make your life easier.
Make your business more profitable.
And if you want help applying this framework to your current programming?
Message me. I love geeking out with you!
xo ~ Ro ~ Your Online Fitness Specialist
