What is included:

✓ Two live small-group coaching sessions each week
✓ One private 1:1 coaching session each month
✓ Progressive strength programming
✓ Somatic and nervous-system regulation practices
✓ Mindful resistance training
✓ Introduction to steel mace training
✓ Individual modifications and progressions
✓ Four months of accountability, education and support

Module 1. REST & RECOVER

You'll learn:

• Postural Rehabilitation & Somatic Exercises

• Mindfulness-Based Stress Reduction meditation style

• Practical tools for orienting

• Breathing

• Grounding

• Recovery

• Recognizing your body's internal signals

Module 2. INTEGRATE

You'll learn:

• Core recovery and rehab

• You'll explore foundational movement patterns,

• Mobility Drills

• Coordination and Balance Drills

• Yoga for Rest and Foundation Alignment

• Adding and Using Tools (Steel Mace, light weights, and resistance bands)

Module 3. STRENGTHEN

You'll learn:

• How to regulate before and after training.

• How to choose an appropriate load.

• How to implement a 4 day wave.

• Track your heart rate.

• We'll progressively increase resistance and introduce new challenges based on your individual capacity.

Module 4. Embody

You'll learn:

• Creating 'flow state' for long term sustainable behavioral change

• Mindset.

• Adding load and creating sequences to your needs.

• How to progress.

• How to recover.

• How to modify.

This program is for you if:

You're coming back from injury.

You've experienced burnout or stress-related fatigue.

You KNOW you should strength train…but keep avoiding it.

You love yoga—but realize you need more than flexibility.

You want a trauma-informed approach to fitness.

You're navigating midlife and realizing your body needs something different.

WHAT YOU'LL LEAVE WITH

A nervous-system toolkit.
Simple practices for orienting, regulating and preparing yourself for movement.

A foundation in strength training.
You'll understand fundamental movement patterns, resistance, repetitions, progression and recovery.

Experience with progressive loading.
You'll learn how to gradually increase challenge rather than randomly exercising harder.

Greater movement confidence.
Instead of constantly wondering whether you're "doing it right," you'll have experience making intelligent choices for your body.

An embodied sense of strength and understanding.
You'll practice experiencing physical challenges and overcoming them.

A sustainable strength practice.
You'll understand how to continue training after our work together.