Becky Coward Fitness

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09/10/2026

16 minutes of work. 16 minutes of rest. And yes… the rest REALLY matters.

The Norwegian 4×4 Protocol is a high-intensity cardio workout designed to improve your VO₂ max - one of the best measures we have of cardiorespiratory fitness.

Here’s how it works:

🔥 4 minutes ALL OUT - working around your aerobic threshold
😮‍💨 4 minutes FULL recovery
🔥 Repeat for 4 rounds

That’s 16 minutes of hard work + 16 minutes of recovery.

And before you think, “I don’t need to rest that long. I can push through!” -THAT’S THE POINT.

The recovery allows your body to restore enough energy so you can actually hit the intensity you need on the next interval. If you cut the rest short, you may not be able to perform the next interval at the same level.

So no, resting isn’t being lazy.

The rest is what allows you to WORK harder.

This workout is ROUGH. But improving your VO₂ max isn’t just about being able to run faster or survive a harder workout.

Better cardiorespiratory fitness = better health and longevity.

Try it if you’re ready to be humbled. 😂

And remember: high intensity doesn’t mean you have to do it every day. Do this 1 or 2 times a week. No more.

09/09/2026

Unpopular opinion: Your workout does NOT need to get harder.

I said what I said.

I used to think of exercise as punishment.

Burn as many calories as possible.
Sweat as much as possible.
Run instead of walk.
Push harder.
Do MORE.

Because if I ate it, I needed to burn it off.

Walking? A waste of time. Why walk for an hour when I could run and burn more calories?

Then I started walking every day.

And something crazy happened:

I actually wanted to do it.

I looked forward to my walks.
I walked farther.
I walked in the heat. The cold. The rain.
And I became incredibly consistent.

Then the fitness world whispered…

“You should wear a weighted vest.”

So I did.

And suddenly something I LOVED became something I DREADED.

My walks were harder.

But I did them LESS.

So I ditched the vest.

And now I’m back to walking every day.

Here’s where I think we’ve gotten exercise completely backwards:

If making an activity “better” makes you want to do it less, is it actually better?

More weight.
More intensity.
More calories.
More sweat.
More miles.

We’re constantly told to LEVEL UP.

But what if your next level is simply doing the thing you already love more consistently?

I don’t need my walk to be a workout I survive.

I need it to be something I WANT to do tomorrow.

Harder isn’t always better.
Sometimes harder just means you stop doing it.

And honestly?

I’ll take the workout I love and do 300 times over the “optimal” workout I hate and quit after 3.

Come argue with me. 😂👇

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. 💙

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