Ozz Fitness

10/08/2026

Your core works during most lifts. That doesn’t mean it never needs its own training. 💪

Squats, deadlifts, presses and carries all ask your core to work. But I still want you spending time building strength, endurance and control throughout that whole system.

Your core includes your abs, obliques, deep abdominal muscles, back muscles, diaphragm and pelvic floor. They work together to support your spine and transfer force when you move.

A weak core CAN contribute to lower back trouble. But every sore back isn’t a weak-core problem—injuries, joint issues and other conditions can play a role too.

Here’s how I like to cover the bases:

✅ Front of the core—upper and lower emphasis
Controlled crunches and reverse crunches. Your “upper” and “lower” abs aren’t separate muscles, but changing the movement can shift the emphasis. On reverse crunches, gently curl your pelvis up instead of swinging your legs.

✅ Deep or “inner” core
Dead bugs, heel slides and controlled planks. Keep your ribs over your pelvis, gently brace around your whole waist and keep breathing. You should control the movement without your lower back excessively arching.

✅ Sides of the core
Side planks, Pallof presses and suitcase carries. Train your ability to resist twisting and leaning—not just your ability to bend.

✅ Back and hip support
Bird dogs and glute bridges. Move slowly, keep your pelvis steady and avoid cranking your lower back to finish the rep.

✅ Pelvic floor
Yes, men need to pay attention here too! Practice relaxed breathing and, when appropriate, a gentle pelvic floor lift on the exhale followed by a FULL release. Constant squeezing isn’t the goal. Pelvic pain, pressure or leaking deserves guidance from a pelvic floor therapist.

My coaching tip: Start with 2–3 short sessions a week. Pick 3–4 movements, do 2 controlled sets, and build from there. Try 6–12 slow reps or 15–30-second holds, depending on the exercise.

Make it harder when you can maintain control—not when you can survive another sloppy rep. If a movement causes pain, adjust it or get it assessed.

Train the core to help you lift, move and live stronger. The six-pack is only part of the story.

10/07/2026

Nobody really warns you about the lonely part of changing your life.

You start exercising, eating better, growing in your faith, and taking care of yourself—and sometimes you catch grief for it.

“Come on, skip it.”
“One night won’t hurt.”
“You’ve changed.”

Well, yes. That was the point.

But there can be an awkward stretch where you don’t fit into your old habits anymore and haven’t quite found the people who support your new ones. That’s when it’s tempting to slide backward just to feel like you belong.

I know what it took to turn my health and my life around. I also know how easy it would be to fall back into what was familiar.

I can love my friends and still say no. I can enjoy life and still protect the progress I’ve worked for.

If you’re in that awkward stretch, keep going. Find people who encourage you, and be that person for somebody else.

You shouldn’t have to give up on yourself to fit in.

10/05/2026

This morning’s devotional really hit home. A perfect reminder as I reset my focus on my work and exercise. 🙏

“Therefore honor God with your bodies.” — 1 Corinthians 6:20

God has entrusted us with these bodies, and we all have a responsibility to care for them to the best of our ability. Eating well, moving regularly, getting enough rest, and being mindful of our choices are ways we can honor that gift.

That responsibility carries into our work and relationships too: showing up with purpose, treating people with kindness, and using our time and abilities to serve others.

I encourage people every day, but I need these reminders myself. We can all take an honest look at our habits and ask: Am I caring for what God has given me?

We don’t have to change everything overnight. We can start today with one better choice and build from there.

Lord, help us honor You in how we care for our bodies, do our work, and treat one another. Give us the discipline to follow through and grateful hearts for another opportunity to grow. 💚💪

09/30/2026

💚 IT’S OFFICIAL! 💚

Bekki and I have officially registered our business with the county as Ozz Fitness and Wellness Solutions!

We’re bringing our passions together—my love for fitness, personal training, and sports performance, alongside Bekki’s passion for yoga, essential oils, raindrop massage, and holistic wellness.

Our own journeys have given us a heart for helping others get stronger, feel better, and live with purpose. We’re excited to take this next step together, with faith at the center of it all.

Thank you to everyone who has encouraged and supported us. We’re grateful for you and excited for what’s ahead!

Train with purpose. Live with purpose.

—Brian “Ozz” & Bekki Osborne

09/29/2026

One of the strangest questions people ask when you’ve been fit long enough is, “How old are you?”

I started my fitness journey in my late 30s. Back then, people would ask, “What’s your routine?”

In my 40s, it became, “Wait…how old are you?”

Now I’m 60, and the response is usually, “There’s no way!”

That’s when you realize your body is no longer the flex—your consistency is.

When people start responding to your age with disbelief, you’re not just in shape anymore—you’ve become the anomaly.

I didn’t get here overnight. This is more than 20 years of showing up, putting in the work and refusing to let age become my excuse.

You can’t stop getting older—but you can absolutely change what getting older looks like and feels like . 💪

09/27/2026

I normally don’t put fitness stuff out on Sunday’s but this was exciting news!! One of my online weightloss clients shared this with me today .

“Quick update: two months/8 weeks, 13 pounds and 5 inches. Bloodwork came back fabulous; A1c down to 5.4! Liver enzymes 17, cholesterol even came down! I feel great!! Can’t wait for more loss!!🥰😜 my newest addiction😳”

I’m so excited for her!! And she’s in her 70’s!! It’s like a new lease on life !!

09/22/2026

09/22/2026

When choosing a diet or nutrition plan, stop looking for the “perfect” one.

Keto, intermittent fasting, low-fat, Weight Watchers—they can all work because they can help you eat fewer calories than you burn.

The best plan isn’t the trendiest or most restrictive. It’s the one you can follow consistently without being miserable or quitting after two weeks.

Choose mostly whole foods, eat enough protein, control your portions and find something that fits your lifestyle.

The plan only works if you can stick with it. Consistency wins again. 💪

08/22/2026

⚠️ Losing Weight Too Fast Isn’t Always a Win

I’ve been researching the effects of GLP-1s, along with the nutrition and strength-training strategies needed to preserve—and potentially build—muscle while losing weight.

Watching the scale drop quickly feels great, but if you’re losing strength, energy and muscle along with the fat, that number isn’t telling the whole story.

Keep resistance training, prioritize recovery, eat enough protein and don’t make your calorie deficit too aggressive. This is especially important when using a GLP-1 and your appetite has dropped significantly.

The goal isn’t simply to weigh less. The goal is to lose body fat while preserving as much strength and muscle as possible. I can help guide you through this process!!

Don’t just chase a smaller number—chase a stronger, healthier body. 💪

08/03/2026

Rapid weight loss might sound great, but it isn’t always the healthiest approach.

These days, there are all kinds of “magic weight loss shots,” but whether you’re using one or not, slower is usually better—for your health, your habits, and your skin.

A realistic goal of 1–2 pounds per week is smart and sustainable.

Think about it…you didn’t gain the weight in 6–10 weeks, so there’s no reason to expect to lose it that fast. Your skin was stretched gradually over time, and it needs time to adjust as the weight comes off. Losing weight more slowly can help reduce loose skin and usually leaves you happier with the way you look in the end.

Just as important, taking your time gives you the opportunity to build healthy eating habits and repair your relationship with food. If you don’t fix the behaviors that caused the weight gain, keeping it off becomes much harder.

It took me 11 years to lose over 100 pounds. Truthfully, I spent about 10 of those years trying to out-train a bad diet. That doesn’t work. The real change happened when I fixed my nutrition and my mindset.

This isn’t a race. It’s about building a healthier life that you can maintain for years to come.