IT IS: INTENSIVE COACHING THROUGH THE PROCESS FOR YOU TO MASTER IT FOR YOURSELF.
Quit hacking your fitness, master it!
I’m NOT going to simply pile on more information and “ideas.” You have too much as it is: the next new fad, new program, new challenge, new promise...there’s what your sister did, your neighbor, that woman you follow on IG...there’s certainly no shortage of free workout videos for you to try... but is it helping?? I’m NOT going to tell you to suck it up and to just do it! I know from experience moms have a unique set of challenges when it comes to making the time for their own goals.
You need a system! One that works specifically with your life, for your goals!
My name is Alison Marie, Ph.D. I’m a Pre/Postnatal Certified Personal Trainer, Postpartum Corrective Exercise Specialist and Weightloss Specialist... and despite having all the “information,” after becoming a mom and going back to work full time, my life was anything but fit.
I've been right there with you!
Spinning your wheels, doing stuff, working out somewhat regularly but not seeing the results you want.
Problem: You are program hopping or piecemealing random workouts without strategy- based on what your neighbor, sister, friend, is doing (not designed for your body/goals) or what "worked before."
Solution: We need to strip all that away, get down to the basics and build the perfect plan for you - your body/goals/schedule!
Doing great for a week or month or two but lose momentum or confidence and fall off.
Problem: You likely overcommmited or are stuck in the "all or nothing" loop.
Solution: You need the tools to know how/what to prioritize for your life and goals and how to adapt! You need the confidence that what you are doing is going to work so you can follow through on the tough days! AND you need it tailored to your schedule so you can follow through!
Doing the same things that worked before and not getting the same results.
Problem: Your likely forgetting that pregnancy is an injury. Not taking that into account and properly rehabbing is limiting the amount of progress you can make (hello, mommy pouch anyone?).
Solution: Integrate intentional postpartum corrective exercise into your plan so your body gets back to functioning efficiently AND you get the most out of everything you do.
Doing tons of cardio but ending up disappointed month after month or worse yet, stuck in the runoff every extra calorie I eat mentality.
Problem: Cardio is not the answer to sustainable body composition goals! You are trading minutes for calorie's burned. The more progress you make the more you have to do to keep it going. Therefore, you hit that dreaded plateau.
Solution: Strength training will sustainably change your body composition, replacing fat with lean muscle mass.
Knowing you need to strength train but not how to fit it all in!
Problem: There are too many options. You likely don't know where to start. What exercises do you do? Just bodyweight? Do I need equipment or a gym membership?? It’s all too much!
Solution: You need to know the pros/cons of different training techniques and a simple formula for putting it all together.
Feeling like you need to do “more” to get results but of what? And how do I find the time??
Problem: You don't! “More” is in quotes above because often that’s not really the case.
Solution: You simply need to be more strategic.
Mom life is messy, complicated. We are being pulled in a million different directions. We second guess and feel like we aren't doing anything "right."
With the right systems and strategy your fitness doesn’t have to be that way!
Step 1: Start with an "excuse proof commitment" by leading with YOU - your schedule and your goals. We lead by looking at how much time you really have and then strategize how we can maximize the effectiveness of it.
Step 2: Fuel your body! Fitness is NOT about restriction. We need to intentionally fuel your body to maximize your energy, performance, and progress towards your goals.
Step 3: Prioritize the most effective workouts for YOUR goals (and schedule). Each type of exercise - strength training, cardio, and HITT style training - supports the other, if put together intentionally. We'll put together a plan that incorporates aspects of all three. The ratios and structure will depend specifically on YOUR goals and schedule (and what you actually enjoy).
Step 4: Learn how to effectively train your whole body. We'll focus on mastering all of the functional movement patterns (along with the postpartum rehab, if necessary for your body), so that you achieve the most efficient form. This will allow you to get the most out of every workout you do and progress faster while avoiding injury!
My frustration = your opportunity
I’m no longer trying to hack my fitness. I’ve mastered it. I go into each day and each workout with confidence. It’s become a no brainer, simply part of what I do... but it took WORK to get here.
I spent $$ on courses, books, and programs. I spent years studying, testing and working closely with other experts in their respective areas of fitness and habit change. I've made it my life's work to crack this code.
Now I have a fool-proof system. The same system I use with my clients. A system that will take you from wishing, thinking, hoping, and planning to simply DOING with ease and confidence (in months instead of years)!
Are you ready to reconnect with YOU?
Are you ready to really lose that baby weight and mommy pouch?
Are you ready to be in the best shape of your life?
Are you ready to have more energy to be better prepared to handle stress and mess?
Are you ready to feel strong, confident, and empowered to take on any challenge you set your mind to?
Are you ready to get down to the simplest form of what actually works AND in a way that you are actually going to do it consistently?
FITNESS MASTERY IS:
» A complete workout program specific to YOUR body/schedule and intentionally progressed over time toward YOUR goals.
» Guided nutrition coaching to maximize your energy and performance while efficiently reaching your goals in a way that works for you and your family. » Creating systems in your life to support your health and fitness goals.
FITnESS MASTERY is not simply just a “plan to follow”
» It’s coaching THROUGH the process for you to MASTER it for yourself.
» It’s constant feedback, education, and reflection so that you can take OWNERSHIP over your fitness for the long haul.
» It’s EMPOWERING you to take control of your health and fitness goals so that you have the CONFIDENCE to take on any new challenge you set your mind too.
» And it's NOT for everyone, but we can figure out if it's right for YOU together!
Click the orange button to choose a time for your complimentary Strategy Call.
You will answer a few questions in a quick but comprehensive questionnaire. It will help me dig deep into your goals, get to know even more about your life, your schedule, what has/hasn't worked for you in the past. and further understand your body.
We will continue our conversation in my virtual meeting room (or over the phone). We'll get to know each other, dig even deeper and hash out details.
You will have the opportunity to ask any questions you have.
Then, only if we are both feeling like Fitness Mastery will be a great fit for you, we'll choose your start date, lay the foundations of your plan, and begin to talk strategy moving forward.
What happens if we decide Fitness MASTERY is for you?
Then, we'll get down to business with:
» A 12-week, done for you workout plan designed specifically for your body and your goals. We’ll focus first on getting your body to move as efficiently as possible, so that you can get the most out of every workout and progress intentionally from there.
» Meal templates, cheat sheets, and guided coaching through meal planning that works for you and your family. We will use custom calorie and macronutrient goals to maximize your energy, performance, and progress towards your goals.
» Bi-weekly 1-on-1 coaching calls and constant support via email in between.
Remember, Fitness MASTERY is NOT me sending you plan and saying, "good luck."
» You'll have regular feedback, accountability, troubleshooting, strategizing/restrategizing throughout.
» I’m not going to throw all of the systems at you at once, we are going to strategically build and layer the knowledge and habits in bit by bit.
This is something we will build together. You will fully understand the strategy behind every decision so that you are empowered to take control when the 12 weeks are over!
...Not just figuratively, literally…
The teacher in me comes out here big time! Every resource and tool we use with be ogranized into your own Google Folder (if I can get 100 middle school students organized, I can get you organized).
Everything you need will be at your fingertips for as long as you need it including an exercise video library, strategically organized to support the Fitness MASTERY system.
THE NEXT 12 WEEKs ARE GOING TO PASS ANYWAY.
Imagine if you woke up each morning knowing exactly what you needed to do to reach your health and fitness goals!
Imagine feeling like yourself again, in a slimmer, stronger, healthier post-baby body that will last a lifetime.
Imagine, in just 12 weeks, having the knowledge, confidence, and momentum (the real motivation) you need to feel empowered to take charge of your body and goals, feeling like you can do anything you put your mind to.
Q - I've tried a bunch of different programs in the past, what makes this different? First, this program is personalized to YOU and your needs. We use your own schedule, goals, current fitness level, strengths, weaknesses and internal motivators to tailor your program to you. If somethings not working, we will work together to troubleshoot and figure out exactly what you need to get results and get results that last. You will have my feedback and support every step of the way!
Second, we do the work to make it stick. We work on developing habits and organizing the rest of your life around success (and planning for when said life gets in the way).
Remember, it's not just a plan to follow. It’s coaching THROUGH the process for you to MASTER it for yourself. It’s constant feedback, education, and reflection so that you can take OWNERSHIP over your fitness for the long haul. It’s EMPOWERING you to take control of your health and fitness goals so that you have the CONFIDENCE to take on any new challenge you set your mind too.
Q - I want to still be able to enjoy my favorite foods. Will I have to give them up? I'm not going to tell you to give anything up (honestly)! This program gives you the knowledge, tools and power to strategically develop habits that allow you to eat what you want in a way that works for your goals. If you are worried about feeling restricted or hungry all the time don't. In many cases, I end up encouraging clients to eat more to properly fuel your body!
Q - I don't have a lot of time, do you think I can do this? I know you're busy, I am too! That exactly what this program is design for! We start with getting really real about your schedule and design a workout plan that fits in strategically. The nutrition side is simple (it may actually save you time!). No fancy recipes, just simple nutrition with lots of ideas for eating on the go!
Q - I had my baby years ago - can I join? OR do I have to be a mom? Yes! Postnatal is forever – so even if you had kids a few years ago, the plan will target your trouble spots and help you get back into fabulous shape quickly. In fact, you don't even need to be a mom! While this program is designed with the specific needs of moms in mind and most of the womeni coach are moms, this program will work for all busy women! The mom-specificness (yes, I just made that word up) of the workouts, comes in with the focus on rebuilding deep core stabilizers and all the stability muscles around your joints to combat the effects of pregnancy including the hormone relaxin in your system. The truth is though, EVERYONE needs more stability training in their lives for improved efficiency and reduced rate of injury.
Q - I eat on the go a lot so I've never been able to follow a meal plan. Will this work for me? Yes! This nutrition side is specifically designed to be tailored to your needs. You don't have to worry about making specific recipes. Just follow a simple template, it can work for everyone (even picky kids...or husbands)!
Q - Is this program ok if I'm breastfeeding? Yes, perfect! Exercise and proper nutrition are great for breastfeeding moms and their babies! No low calorie or low carb craziness over here, just balance meals made of real healthy food! You can feed your whole family this way too. No special meals just for mom!
Q - What equipment do I need? All of the workouts are designed to be done in your own home with little equipment. In most cases, you will need a set (or two) of dumbbells, a resistance band with a door anchor (you can actually make an anchor out of a sock - I know you have a bunch laying around without a matching partner), and a stability ball. Occasionally you might be asked to use other things around your house like a towel, chair, or stool. I will walk you through getting what you need.
Q - How soon after birth can I start? I always recommend speaking to your doc before exercising. However, 6 weeks post-partum is usually a safe starting point (10 weeks for cesarean). If you have no bleeding or other complications, you can start this program and we'll meet you where you are in your post-partum journey. In some cases, during our Strategy Call I may suggest talking to a Pelvic Floor Physcial Therapist as well. If you aren't there yet, go for walks and spend time loving on your baby! That doesn't last forever and I'm not going anywhere (except the breif time I take off to have my own babies)!
Any other questions? Don't hesitate to ask. Send me a message or ask them when we chat!