Andy Lam

At age 70, Jimmy was riddled with injuries after a lifetime of labor as a farmer and multiple surgeries - both hip replacements, a left shoulder replacement, and a torn Achilles tendon. Prior to training @functionalpatterns , he struggled with chronic joint pain, weight gain, and lethargy. After training FP, he’s lost 25 lb, is now completely pain-free, and feels as energetic as he was at 30. Before: January 2022 - 70 years old After: September 2023 - 71 years old Jimmy’s Testimonial: “At age 50, I tore my Achilles tendon playing basketball and retired from competitive sports. Between running my farm and raising 3 kids, I had little time to exercise other than occasional home exercises (sit-ups, push-ups, etc). At 64, I had my right hip replaced due to wear & tear which caused chronic joint pain. In 2019, I had left shoulder reconstruction and in 2021, I had my left hip replaced. After recovering from that, I gained weight up to 169 lbs - the heaviest I’ve ever been. I felt heavy on my feet, sluggish, and had various aches and pains in my shoulders, hips, and feet. The first time I tried Functional Patterns with Andy, I was surprised that the exercises didn’t involve heavy lifting or pounding. I was also surprised how sore my glutes and hamstrings were the next day. More importantly, the exercises didn’t cause any pain to my surgically-repaired joints. I also discovered how weak my muscles, mobility, and balance were - it was a rude awakening. In the past, I would eat until I was full or stuffed. Now, I don’t limit myself on what I eat but I control my portions and I’m really surprised how sustainable it is without even thinking about it. Today, I haven’t felt this good since I was 30. I play golf better than ever. My balance is excellent, I don’t drag my feet and I have high energy levels. I don’t worry about going up a ladder or climbing a tree for trimming. I can walk down the stairs without hanging on to the rails. My shoes used to wear out on the outer heels but now they wear out evenly. I’m so pleased I can throw a baseball with my grandson using my surgically repaired left shoulder. FP has made my life pain-free!” #functionalpatterns #fpisthestandard

Isolation Training vs Sprinting Optimization At @functionalpatterns , we orient the majority of our exercises around optimizing sprinting. Sprinting is the ultimate form of human movement - if you can sprint well, you will build muscle, strength, power, mobility, and any other attribute you seek. FP is the most potent system for sustainably improving sprinting. We routinely improve the quality of life in people with different backgrounds - whether it’s improving their body composition, athletic performance, posture, and/or pain levels. In contrast, isolation training will decondition sprinting and create maladaptations in the body. #sprintingisking #functionalpatterns #fpisthestandard #fpcostamesa

Welcome to Functional Patterns Costa Mesa! Our team of seven skilled certified FP Practitioners is serving the community with the @functionalpatterns methodology through 1:1 sessions. Here at the facility, you’ll be equipped with the cutting-edge Functional Patterns ecosystem of tools designed to regenerate your health and strengthen your muscles without the joint pain. Whether you are dealing with scoliosis, an athlete looking to perform better, or someone simply seeking better function on a daily basis, Functional Patterns can help you reach your goals. To get started with an initial consultation, reach out to us at functionalpatternscostamesa.com “Train intentionally, not habitually” - @naudiaguilar #functionalpatterns #fpisthestandard #fpcostamesa #fpallday

Most people train harder while their body keeps feeling worse. Starting JUNE 15TH: Our next 6-Week Beginner Functional Patterns Semi-Private Class is designed to help you move better, improve posture, and reduce chronic pain for the long-term. 🗓️ Mondays and Wednesdays | 5:30 PM ✅ Semi-private (6 people max for individualized attention) ✅ Beginner-friendly (no experience needed) ✅ Cost-effective ✅ Weekly homework routines with minimal equipment needed ✅ Direct access to trainers for questions/support ✅ FP lifestyle & nutrition recommendations ✅ Complimentary gait & posture reassessment after completion ✅ Graduate to regular group classes after completion Current members are welcome to join too. Only 6 spots available — click the link in our bio to reserve your spot today. Initial consultation is required.

It was their first time doing @functionalpatterns AND playing pickleball for most of these class participants, but they STILL crushed it at our first Functional Patterns x Pickleball community event 💪 We got them using tools like the @rg.bell and @theleverageking to wake up those lateral glutes and build real movement capacity for life AND the court 🏓 Shoutout to @pickleballxscape for having our team come out and show their members what Functional Patterns is all about 🙌 this is just the start. If you’re interested in giving Functional Patterns a try to improve posture and reduce pain for your daily life and pickleball, shoot us a DM and we’ll get you started with a consultation in our facility. #functionalpatterns #pickleball #pickleballxscape #fpcostamesa

I came across this video of a popular fitness influencer injuring his spine while backsquatting during what looked like a warm-up set. What stood out to me wasn’t just the incident, but it was the comments. So many people sharing the same common experience: disc herniations, bulges, and chronic back pain from barbell backsquatting. The root issue isn’t effort or weight, it’s spinal compression. Back squats place vertical load directly through the spine while doing a bilateral motion. Over time, that pressure accumulates faster than the discs can tolerate. And the solution isn’t BPC-157, surgery, or simply switching to other squat variations with less axial loading. These things still don’t create the necessary endogenous decompression that your muscles should be creating. With @functionalpatterns tools and techniques, we can train our legs in ways that distribute force equitably through the spine, hips, and legs while simultaneously decompressing the spine. This is 2026, and we need to smarten up about how we go about our resistance training. We’ve made advances in fields such as nutrition, sleep, and biohacking, yet the field of strength and conditioning remains in the stone ages. Strength training should improve the longevity of your body, not accelerate its breakdown. #functionalpatterns #backsquats #fpcostamesa #movementtraining #lowbackpain

Strength + mobility WITHOUT stretching. Charles is building usable range of motion by training the fascia and muscles together, not by passively pulling on his joints in hopes of creating length. Most people aren’t just “tight” for no reason; it’s fact that some joints move too much while others don’t move enough. ❌ Traditional stretching further lengthens the loose areas in your body and creates hypermobility. ✅ @functionalpatterns earns optimal range of motion by building stability where there’s excess motion and mobility where there’s restriction. Most people have mobility backward. Strength, stability, and mobility should all be built simultaneously during every exercise you do. If not, it might be time to reevaluate your training. #functionalpatterns #FPFirst4 #functionalstrength #fpcostamesa

REAL functional training improves how you stand, walk, and run so your body hurts less. Unlike others, we don’t just talk about it — we have the before/after results to prove it too. Our 6-Week Beginner Semi-Private Training is our first step towards building you a pain-free body that lasts. 🗓 Mondays & Wednesdays | 5:30 PM ✔ Only 6 spots ✔ Posture & gait focused ✔ Affordable hands-on coaching ✔ Weekly take-home routine + recap emails ✔ Complimentary gait & posture reassessment Next start date: February 2, 2026 👉 Click the link in our bio or shoot us a message to get started. Next cycle starts soon and spots are limited.

Most people start January trying to do more workouts and losing weight. We start by fixing how you stand, walk, and run to reduce your daily pain. Introducing our 6-Week Beginner Semi-Private Training at Functional Patterns Costa Mesa. This program is designed to help you build a strong foundation for real-world movement with hands-on coaching, clear structure, and accountability — all at an affordable price. Sessions are Mondays & Wednesdays at 5:30 PM ✔ Small group (only 6 spots — first come, first serve) ✔ Focus on posture and gait mechanics ✔ Weekly homework routine + recap emails ✔ Minimal at-home setup to practice on your own ✔ Access to ask questions to our FP Human Biomechanics Specialists ✔ Complimentary gait & posture reassessment at the end If you want 2026 to be the year you move better, feel better, and stay pain-free, this is where you start. Next start date is February 2nd, 2026. 👉 Click the link in our bio to get started with your consultation. Spots are limited.

This is my client Long — he came to us with a body full of friction. In the fitness world, most people don’t even realize they’re moving against their own structure. That grinding feeling in your joints that you push through? That’s friction — the byproduct of poor mechanical leverage, dysfunctional patterns, and years of compensations. Over time, the body releases hormones to suppress the pain caused by this friction, and that suppression eventually becomes addiction. Not addiction to progress, but instead addiction to avoiding the truth of what your body is actually feeling. At Functional Patterns, we do the opposite. We face the friction, address the pain at its source, and retrain the body to move the way biology intended. When you move the way nature intended, you reduce friction, improve mechanical leverage, and unlock a sustainable, pain-free way of moving. Long’s progress is an example of what happens when you stop coping and start correcting. A frictionless life is possible when it’s earned. ✨ Want to begin your own frictionless movement journey? Our Black Friday / Cyber Monday deals end Monday 12/1. These exclusive deals are the lowest we’ve ever offered 1:1 training. It’s the best time to start Functional Patterns and finally address the root of your pain — not mask it. Fill out the form in our bio to take advantage of these exclusive offers now. #frictionlessmovement #functionalpatterns #fpcostamesa #FPFirst4

My client Ismael has packed on 21 pounds while simultaneously improving his sprinting. He has trained 1 session per week with me for the last 2.5 years exclusively utilizing @functionalpatterns to make these improvements. During those 2.5 years, we tested his sprints only 5 times, so it wasn’t practicing running that made these changes. Instead, it was the byproduct of precise strength training using tools such as @vectortrainer . Functional Patterns methodology proves that muscle gains and movement gains dont need to be mutually exclusive - with the right type of training, you can pack on functional mass that actually translates to better posture & more fluid movement, even as you get older. Before Videos: Feb 10, 2023. 35 years old. 172 lbs. After Videos: September 4, 2025. 37 years old. 193 lbs. Sprint Improvements: -Reduced knee collapse upon landing on both legs, especially left leg -Improved forward lean, resulting in increased spine stability & pelvic stability -Reduction in lumbar hyperextension & improved hip extension -No longer stuck in anterior pelvic tilt -Increased arm & leg stride rate & stride length -Greater head/cranium drive -Elevated shoulder & trap positioning with less flaccid drops of the shoulders, reducing scapula winging #functionalpatterns #projectfunction #functionaltraining #fascialtraining #fpcostamesa

It was a great turnout for our community Outdoor Group Class & BBQ! We went over the basics on correcting imbalances to move pain-free utilizing @functionalpatterns self-release techniques and corrective exercises. Our community members from different walks of life got together to bond over common goals, share stories of their journeys, and improve their fundamental human functions. If you’re interested in starting the process of improving your posture and moving pain-free, visit our website in our bio and fill out the Initial Consultation Form. Don’t wait, take your health into your own hands. #functionalpatterns #projectfunction #fascia #myofascialrelease #fpcostamesa