Brittany Byrnes

Just finished up a 6 week program I made called Built to Move, and here are the biggest improvements I’ve made:
- More strength without feeling overtrained with BJJ
- Better mobility + strength in lengthened positions
- No Aches and pains in the joints. Just feeling really good and like I can move and perform well (def due to hitting nutrition goals too)
- My hips are SO much better with feeling explosive, and not super tight / painful.

This was such a simple and fun program that I’m making it into one you can buy off my website! Still figuring out a price point but I want to make it affordable and give you great value.

Cheesin’ because this summer is about to be filled with the greatest of vibes 🍉🌸✨💦

Sometimes I really step back and think about where I am in life, and how the girl fresh out of the Military would NEVER have thought we would be here - I was walking dogs as a side gig, just excited to go to school and start a new chapter in life.

Never thought I would own a business
Never thought I would start a martial art
Never thought I would lead self defense classes
Never thought I would be doing what I do on a daily basis

And now I’m trying to remember that the possibilities are truly endless. Anything can happen if you want it to

Slide 5 is a jump scare 💀

I went through a JOURNEY in fitness.

I thought I had to be doing bodybuilding, and didn’t really understand the nuances of real life vs. social media.

I loved bodybuilding, but then it turned into me denying that I was losing the spark for it. I started to see what other methods of training and nutrition could be more applicable to my life and what I like to do while still being aligned in my goals.

It doesn’t mean I’m not still lifting - I’m still hitting compounds, but the structure and goals are a little different. I have more athletic movements, plyo work, and mobility built in.

The mindset behind it all has been the biggest shift.

Something I think would make a really positive influence from bodybuilding specific coaches (especially online):
Explain the concept of bodybuilding, and what the goals, cycles, expectations, and realities are.
Let your clients know that this can be considered an unhealthy sport at a certain level, so they can adjust their expectations, or go in knowing what to expect and how to navigate it with the right tools.
Actually listen to their check-ins. Don’t do it as a check-list. Hear what they’re giving you (or not giving you) and ask more follow up questions. I know so many coaches who just tell you what to do without asking for more info, or trying to understand the full picture better. This can help the development of your client as an athlete, as well as their adherence to the plan. When I ask follow-up Q’s to my clients for more clarity and context, I give them WAY better coaching. Someimtes they don’t know what to report and how things can impact their progress, and then they drop.

What I lacked in coaching from my earlier days of training, I want to give tenfold to my clients (and I do).

I’m thankful for the journey, because now I can help other women (and men, but I usually exclusively train women) learn while being successful in their goals.

There’s never a cycle of training that I don’t have most of these included in a program.

The older I get (WE TURN 30 THIS YEAR WTF) the more I want to train for LONGEVITY. I want to be strong AF without pain in my hips, shoulders, or back because I’m neglecting movement that truly is functional for everyday life.

I came up in the gym doing bodybuilding programming, and it’s been really fun to step into more athletic and functional work 🏋🏻‍♀️

Did you grow up listening to MJ? 🕺🏻

Here’s why they help ⬇️

Copenhagen Planks help “bulletproof” the groin (which we KNOW is a commonly neglected area). The adductors and core get worked here, and this helps strengthen the knees while improving the hips as well. Short lever option is a good start (knee on the bench)

Dips build real and transferable push strength —> if you want to get stronger in your bench press, these are a must. They also strengthen the shoulder in extension and build control through stability. You can start with assisted dips and work your way up with weight

Glute band abductions (add in 5s iso holds every 5 reps for more spice) are essential to help build glute med strength — a common weakness — and good to keep in rotation to build strength and help with single leg stability.

Landmine curtsy lunges train hip stability in rotation + control. These strengthen the glutes, adductors, core, and are great for unilateral strength

Cossack Squats are a staple in my mobility programming. They work that lateral strength (usually an under-trained plane of motion), and help with the strength and flexibility training in the hips + ankles. Love these for a nice warm up, and for strength sets with KBs/DBs.

Do you have any of these in your program already?