BFT Carytown

Meet Coach Heather 💪

Heather didn’t find fitness until her 20s—starting with running as a way to clear her head. What began as a mental reset quickly turned into something more, leading her into strength training.

She fell in love with how fitness made her feel—stronger, more confident, and better both mentally and physically. During COVID, with more time to invest in herself, she took the leap, got certified, and stepped into coaching.

Her favorite part about BFT? The community. Whether it’s riding the Cap Trail, showing up for races, or even a cookie exchange—this group shows up for each other in and out of the gym.

One thing Heather emphasizes in every class: slow it down.
Progress isn’t about rushing through reps—it’s about moving with intention, understanding what you’re working, and building that mind-muscle connection.
Right now, she’s focused on staying consistent with her strength training and dialing in her nutrition—keeping things simple and sustainable.

What drives her as a coach is helping members realize that fitness isn’t just about being the strongest or fastest—it’s about those non-scale victories that build confidence and change how you feel day to day.

Favorite movements? Straight bar deadlifts and burpees 😒
Preferred time? Early mornings

Kathy celebrated her 250th class with us yesterday! She brings a spirit of fun and energy each session she takes. We love her consistency, kindness, and encouragement when she is in the studio!
Kathy conquered her first Hyrox relay this year, and she continues to push herself to lift heavier and work harder. We can’t wait to see what’s next! 💪🏼💕🏃‍♀️

we love you!

You can’t out-train a poor diet.

Strength built in the studio is locked in at the kitchen table — and most of us are leaving gains on the plate (or off it).

Here are the four macros our coaches wanted to highlight:

🥩 Protein — 0.7–1.2 g per lb of bodyweight per day. The driver of every adaptation. Lean toward the higher end if you’re in a deficit or training hard.
🍚 Carbs — Don’t fear them, time them.
🥑 Fats — 20–35% of daily calories. Your hormones are listening.
🌱 Fiber — 25–38 g a day.

Save this for your next meal prep. Fuel is important when you are lifting weights, so make sure to eat before your next class!

What’s the one macro you keep missing?

Congrats on 1️⃣0️⃣0️⃣ classes, ! 🎉

Scott is easygoing, hardworking, and always coachable. He shows up ready to learn, puts in the effort, and keeps getting better every single week.

We’re lucky to have you in the community, Scott!

The best part about building something real is watching it become bigger than you planned.

Our members spent yesterday out on the trails in Forest Hill giving back to the city we love. Inside the gym or outside of it, this community always finds a way to have a good time.

Richmond, we love you. Thank you for everything you’ve given us. 💙

completed her 100th session with us! Melissa brings a spirit of collaboration with her in all she does, always encouraging and *gently* pushing her partners.

She is a great addition to our community, and we love having her as a part of our morning crew ☀️💪🏼

Saw everyone crushing the Monument Ave 10K and thought “maybe I should start running”? 🏃‍♀️

Or maybe you ran it and you’re ready to level up.

Either way, Coach Joe’s got 3 tips to get you started:

1️⃣ Start slow — literally. If you can’t sing along to your music, you’re going too hard.
2️⃣ Train one leg at a time. Every stride lands on one side — make sure it can take it.
3️⃣ Run your own race. Log YOUR workouts. Comparison often leads to quitting.

👉 Swipe through, then DM us “RUN” — your first class at BFT Carytown is on us. No contracts, no games. We just want to help you hit your goals.

Fffrrraaannnnn celebrated her 250th class with BFT Carytown on Friday!

You know you’ll be hitting PRs if you are Fran’s partner 💪🏼 because pushes her limits when she is in the studio and encourages others to do the same with their training.

We love Fran’s megawatt smile, killer style, and fabulous sense of humor! Thank you for all you bring to our community! 🥂 cheers to 250 more sessions!!!