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Project Function Santa Monica

@projectfunction.santamonica

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Shoutout to my good friend and badass client @sepidehmoafi . One of the hardest working women in showbiz. Sepideh always shows up with an intense focus and dedication to continually get stronger and improve her movement quality. This woman is doing great things and she is only getting started!

Here at @projectfunction.santamonica we take the guesswork out of taking care of your body. If you are looking to move better, get stronger and eliminate the joint pain for good, we got the goods for you.

#fpisthestandard
#projectfunction
#strength

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Repost @functionalpatterns Most people who hurt their back deadlifting don’t stop after the first warning sign.

They usually push through the pain, do some rehab, and then go right back to deadlifting without addressing why the injury happened in the first place.

For many people, the issue isn’t simply the deadlift itself. It’s repeatedly exposing the spine to high amounts of compression in a single plane of motion without improving how the body moves everywhere else outside the gym. Over time, that stress can exceed what the body is able to tolerate.

Early in his training career, Mike suffered a severe back injury while deadlifting. The pain reached a 10 out of 10 and took months to recover.

Working through the @10weekonlineprogram, Mike began using self-myofascial release techniques, particularly the quad and IT band releases, to help reduce the initial pain. As he restored thoracic rotation and learned to integrate his core through rotational movement, his mechanics improved, allowing him to move without continually recreating the same problem.

Today, he continues using these same principles to stay pain-free and even performs many of the exercises outdoors while enjoying the added benefits of sunlight and movement.

If you’ve been struggling with back pain or don’t understand why your body isn’t able to tolerate lifts like the deadlift and back squat, it’s time to start prioritizing your posture and movement.

That’s exactly what we help people do inside the @10weekonlineprogram.

Thanks for sharing @mike.mucciolo 🙌

#functionalpatterns #functionaltraining #posture #backpain #rehab

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76 YEARS OLD | 18 MONTHS OF CONSISTENT WORK APPROVED RESULT

When Kathy started @projectfunction.santamonica she reported:

🔴 Neck pain: 10/10
🔴 Left hip pain: 8/10

She also had scoliosis, osteopenia, spinal osteoarthritis and diagnosed bone-on-bone arthritis of the left hip.

After approximately 3 years of PT, chiropractic, acupuncture, massage and pain medication, she said her pain continued to worsen.

We began working 2x/week, focusing not simply on where she hurt, but on how her entire system functioned—pelvis, ribcage, spine and lower extremities—using @functionalpatterns based movement retraining, myofascial techniques and consistent homework.

Over 18 months, her reported neck pain went:

🔴 10/10 → 🟢 0/10

Knowing her left hip would eventually require replacement, we also used that time to improve her biomechanics, strength and movement capacity before surgery.

Kathy underwent a total left hip replacement in January 2026.

She credits that preparation with helping her recovery. After being cleared by her orthopedist at 8 weeks, she returned to @projectfunction.santamonica

TODAY

🟢 Neck pain: 0/10
🟢 Left hip pain: 0/10

The surgery replaced the damaged joint.

Our work focused on improving the system moving around it—before and after surgery.

18 months.
2x/week.
Homework.
Consistency.

At 76 years old, Kathy continues to prove what commitment to the process can look like.

“You have to be willing to do the work and make the necessary changes.”

@functionalpatterns
@projectfunctionsantamonica #fpisthestandard #fpresults

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Every time I train on the @vectortrainer at @projectfunction.santamonica , even 30 minutes gives me such a good full-body workout.

What I love about this training is that I’m not just working muscles in isolation. My body has to learn to work together as one connected system, transferring force through my legs, hips, core, spine and upper body as I rotate, step, pull and move dynamically.

That’s how we actually move in life.

I can feel different parts of my body learning to communicate and work together, rather than training everything as isolated movements.

And my body feels happy afterwards! 🙌

I feel more connected, more energized and mentally clearer which means I have more energy to create and do everything else I want to do throughout my day.

Not just building muscles.
Building a body that works together and supports how I want to LIVE !!

Thank you @paulsilashammond my awesome hubby and trainer for always holding me accountable 🔥😍

#exerciseintentionally #functionalpatterns #biomechanics #strongisthenewskinny

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From chronic pain to stronger than ever. My client @skipmillers has put in the work and is now living his best life. If you follow the FP protocols and be honest with yourself, it is truly amazing the change that can happen in your life. Skip is continuing to grow and make daily behavioral changes that will only continue to nurture his tissue health as he gets older . This is only the beginning for Samurai Skip!

Here @projectfunction.santamonica we make sure our clients receive the best quality service possible. We are ready to take over the fitness industry and service clients the way they deserve to be serviced. Getting to the root of the problem is the only way and @functionalpatterns has the goods.

Check out the @10weekonlineprogram to get started or reach out to a local practitioner. Your future self will thank you.

#functionalpatterns
#projectfunction
#strength
#fpisthestandard

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A little @rg_bar_ workout for today’s session. Here I’m doing a row step variation.

I’ve been alternating between more explosive, elastic work and strength focused sessions like this. What I love about this bar is the push and pull sensation you get while using it which mimics the leverage in jiu jitsu which I’ve been doing a lot more lately. It allows me to work on those leverage and power dynamics in a more controlled setting which I can then apply in training.

The work continues…
#functionalpatterns #fpallday #projectfunctionsantamonica

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Slowly pulling myself out of the mud. Got lots of work to do. No place better to do it than @projectfunction.santamonica . New tech has me feeling more resilient than ever before. Thank you to @naudiaguilar for leading the way in this movement that is going to change the 🌎. Gonna keep chipping away ⚒️.

#projectfunction
#fpisthestandard
#functionalpatterns
#strength

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Some @rg.bell slams focusing on shoulder mechanics similar to what I use in beach volleyball. What I love about this tool is I can swing it overhead without worrying about it smacking me like a normal kettlebell or mace and I’m able to slam it, releasing that tension like I would hitting a volleyball.

I used to have quite a bit of left shoulder and neck pain and would always focus on isolated movements of my shoulder to try and fix it. Things like external and internal rotation or pressing motions. When I started accounting for how my ribs, core and legs connect to my shoulders through rotation things started to click much more. Rather than getting strong in one plane of motion, my movement got more coordinated and took pressure off my shoulder and neck distributing it more to the other areas of my body.

That’s why I always focus on mechanics rather than just pure strength in isolated ranges. Still a ways to go but I feel like the path is getting more and more clear.

#functionalpatterns #shoulderpain #painfree #projectfunction

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Another @fp.certified Human Foundations course is complete @projectfunction.santamonica.

Three days spent with individuals working on the fundamentals of human movement, biomechanics, and physiology.

Human Foundations is where anatomy and theory meet practical application. Anyone is welcome to attend, and you’ll build a deeper understanding of how to improve common postural and movement problems.

Day 1: The fundamentals of standing posture, breathing, and core strength.

Day 2: Applying these concepts to the gait cycle and other fundamental movements.

Day 3: Bringing everything together through practical application, assessment, and training.

If you’re ready to get @fp.certified, start with our @10weekonlineprogram.

We have these courses happening all over the world. Head to the Human Foundations page on our website for more information and to find an upcoming course near you.

#functionalpatterns #humanfoundations #fpcertified #biomechanics

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Doing some vector trainer hitting my glutes, quads and hamstrings with some hip extension, hip flexion and knee extension. Then getting weird at the end by adding in some dumbells to integrate the arm drive into the exercise. @vectortrainer @functionalpatterns @projectfunction.santamonica

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This is intentional training, not weight training.

I’m working on the mechanics that support how my body is designed to move 🏃‍♀️ running, walking, and moving through life without pain.

Hamstrings. Quads. Glutes. Core. Lower back. All work together as one connected system.

Using @vectortrainer allows me to add load and build strength while staying aware of my position, tension, and how force moves through my body.

This shows how well my body can organize itself under load.

I’m building a body that is more capable in life.

Training with awareness slowly and intentionally twice a week @projectfunctionsantamonica
Thanks to my awesome trainer 😉😘 @paulsilashammond
@functionalpatterns

#functionalpatterns #vectortrainer exerciseintentionally slowandsteady

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Our position isn’t that technology, supplementation, or optimization are inherently bad. The problem begins when we become so focused on manipulating individual variables that we lose sight of the biological system those variables exist within.

Humans evolved in constant interaction with food, sunlight, gravity, movement, and environmental stress. Rather than continually trying to remove these inputs or engineer around their consequences, we believe the priority should be developing a body that is better equipped to interact with them.

For us, that foundation starts with the FP First Four: standing, walking, running, and throwing. These fundamental human movement patterns shape how we organize posture, produce movement, manage force, and interact with gravity and our environment.

We can measure biomarkers, track data, and optimize numbers, but longevity means very little if the organism itself becomes progressively less capable of moving, adapting, and functioning in the world around it.

You only get one body in this life. The goal shouldn’t be to engineer our way out of the human experience, but to develop a body that is increasingly capable of handling it.

Technology can support the process. Optimization can support the process. But the human organism has to remain the priority.

Become better adapted at being human.

#functionalpatterns #fpisthestandard #longevity #biomechanics #fascia

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