Maddie Harris

Maddie Harris Adult Fitness Coordinator & Coach at BCI Sports Performance & Fitness! Connect with me❤️ Just a coach helping the average busy adult be, feel and look strong!

B.S. Kinesiology
NASM CPT

09/03/2026

“It’s the people that keep me coming back.”

This morning was so sweet as LD Davis celebrated two of her besties w flowers for their bday!!! 🥳🎂

Yes, we come to BCI to train but we also come for community, for support, for celebration & MORE!

We wish we could capture ALLL the sweet moments that go down inside the wall at BCI 💕💪🏼

09/02/2026

This topic gets brought up every single week!!!

2.5 lbs might FEEL pointless… but I promise they’re helping you build towards something GREAT!

2.5 lbs to a lift every month for a year?

That’s 30 lbs.

It may not feel impressive in the moment. They’re not flashy. They probably won’t make you feel like you’re absolutely crushing your training.

But they add up in the best way possible.

Progressive overload doesn’t mean you need to throw another 10–20 lbs on the bar every week or even every couple of weeks.

Sometimes progress is 2.5 lbs. Sometimes it’s one more rep. Sometimes it’s better technique with the same weight.

The goal isn’t to rush your progress. Rushing always leads to bad things… trust me🤪

The goal is to keep progressing for YEARS!!!

So the next time you look at those little 2.5 lb plates and think they’re pointless… think again.

Small changes + enough time = BIG progress.

Play the long game & you’ll win every time.

Most people don’t need MORE information.They need practice following through on the information they already have.42 Str...
08/30/2026

Most people don’t need MORE information.

They need practice following through on the information they already have.

42 Strong is THE challenge to recalibrate & get after it.

Excited for our members & new friends participating!

08/26/2026

Intuitive Eating or Tracking Macros?

If you’re trying to lose fat & you’re “intuitively eating” and not getting anywhere… it’s probably time to download a tracking app & log your meals.

What gets measured, gets managed.

If you are not aware of what 100g of rice is or a serving of almonds looks like, you more than likely are overeating.

Getting in the habit of tracking your food can be a game changer when it comes to accountability, learning what a meal SHOULD look like & being aware of what you’re actually consuming.

YOU DON’T HAVE TO TRACK FOREVER.

But learning can build healthy boundaries around food & help you towards your goals.

There is so much to discover & learn when it comes to nutrition!

Need help on your next move? Message me.

08/17/2026

The one thing leaving people unsatisfied with their physique is the lack of muscle.

Whether they know it or not…

Muscle is what gives you SHAPE.

You simply cannot gain a significant amount of muscle while being in a calorie deficit … unless you’re a complete newbie or on enhancement drugs.

Phases of nutrition are just as important as phases in your training.

You wouldn’t just do 3x6 reps with the same weight for years on end… you need progressive overload.

So just like your muscles need more stimulus to grow… it also needs more energy (CALORIESSS) to grow as well.

So why are you eating the same exact calories from when you were in your 30s thinking it’ll change your body?

If you’re scared of putting on body fat while gaining muscle & laying down tissue to create your shape… I 1000% understand.

But it’s necessary and I will forever be grateful of all the fat I’ve gained and lost over the years because I KNOW it has helped BUILD the muscle I desire to have a body I’m incredibly proud to live in.

Also being in a moderate calorie surplus is honestly glorious when it comes to energy, hormone levels, strength training and just feeling not miserable 🙃

It took me years to accept this so don’t expect your mindset to shift on this right away!

If you’re looking to build a shape you’re proud of, message me!

The right support is everything. I’ve had a couple people come up to me recently explaining how their family/friends hav...
08/14/2026

The right support is everything.

I’ve had a couple people come up to me recently explaining how their family/friends haven’t been very supportive of their lifestyle changes.

They might make odd comments about their lifestyle or their changes in body composition. They might pressure them to steer off their individual path to improving their health. They might tell them they need to do this or that simply because THEY are uncomfortable with the 2.0 version of their friend.

People will impose their insecurities or their lack of attention to their own health on you. How crazy it is that loved ones want to see you fall back into a version you don’t identify with anymore.

I don’t think people truly mean to steer you off plan or to make you second guess your new behavior. It’s just their perception of you is now changing before their eyes. You aren’t on the same level anymore.

When family or friends comment on your lifestyle changes, I want you to remember this:

How do YOU feel?
- How do YOU feel when you show up for yourself?
- How do YOU feel when you get done eating a nutritious meal?
- How do YOU feel looking in the mirror?
- How do YOU feel when you have the energy to show up for others?
- How do YOU feel when you get done with your training session?

I hope you feel accomplished, confident, aligned with who you want to be.

Because that’s what truly matters.
Don’t let others opinions or comments get in the way of YOUR life & goals.

If you’re looking for a supportive environment with people all moving in the right direction with their health goals, I know a place! Message me!

The right support is everything!

It’s a never ending learning + relearning + unlearning process. & that’s what makes this industry & life so amazing. Swi...
08/10/2026

It’s a never ending learning + relearning + unlearning process.
& that’s what makes this industry & life so amazing.

Swipe through… you might need a few of these reminders just as much as me!

Your weekly wellness check 🫶🏼💕The fitness industry loves to convince you that you need another hack, another supplement,...
08/04/2026

Your weekly wellness check 🫶🏼💕

The fitness industry loves to convince you that you need another hack, another supplement, or another “secret.”

Most people don’t need more information.

They need more consistency.

The basics might not be flashy, but they’ve stood the test of time & are repeated by many for a reason.

Master those first. Then worry about optimizing later!!!

08/03/2026

Every season matters.
Even when you think it doesn’t.

When you feel like you’re not making progress or you’ve reached your “peak”… there’s more. There’s always more, if you tap into that side of you.

You might have to make new sacrifices, new habits & new routines but it’s worth it.

This past cut has taught me that everything builds upon itself. The years of training, nutrition practice & discipline have led me to the physique I have today… not just the past 3 months of work.

Your health is never about a destination or end point- that’s what makes this so exciting and honestly addictive.

Thankful I’ve had my coach Brandon Whitehead through most of my transformative seasons! His guidance, direction, support and understanding has been everything for me over the years. Coaches need coaches.

Everyone has blind spots. It’s the ones who choose to get help that will flourish & push past those blind spots! Excited & ready to put a bow on this cut & enter into my next phase!

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