ONLINE GROUP TRAINING

Month one is the foundational step of the program that focuses on building a strong, balanced foundation. In this phase, we work together to define your goals and intentions. You’ll take an honest look at how you’re currently spending your time, and identify barriers to long-term success. You will begin to build small habits into your life that will improve your wellbeing in a sustainable way. Together we will set a plan for the months ahead that I will hold you accountable for.

We’ll introduce a meditation practice to help you become more aware of your inner voice and how it shapes your thoughts and actions. As the month progresses you will be required to meditate for anywhere from five to ten minutes up to three times a week by the end of the month.

On the physical side, you will learn how to confidently perform a full-body workout from home, giving you the tools you need to workout effectively. The primary goal of this phase is to begin to tap into the mind body connection, and begin to build strength in the body. You will be required to strength train three times per week for the first month.

This level sets the stage for more challenging training in the months to come. by creating a strong, balanced foundation.

Month two builds on the foundation we established in month one as we increase overall strength, training demand, and accountability. We will continue working together in our one on one meetings to create your weekly workout schedule while gradually increasing your training volume each week. During this phase, workouts will become more structured with training split into two lower-body training days and two upper-body training days. We will also begin progressively increasing the weights you use in order to continue building strength safely and effectively. By month two, you will be expected to complete four workouts per week consistently.

Your recovery and mindfulness practices will remain the same during this phase, including one yoga session per week and three 10-minute meditation sessions per week.

In addition, month two will introduce a focus on nutrition. We will begin addressing your macronutrient intake and review practical dietary guidelines designed to support your training, recovery, and overall progress.

 Month three is focused on strengthening the discipline, consistency, and habits you have cultivated throughout the program. By this stage training should begin to feel like part of your regular routine rather than something you are forcing yourself to do. The goal during month three is to continue improving physically while also developing the discipline needed to maintain long-term results.

You will continue following a four-day training schedule consisting of two upper-body days and two lower-body days. The workouts will begin to include a five minute hiit workout at the end of each lifting session. We will also add one, twenty minute cardio session per week. You will be expected to complete all scheduled workouts each week, continue progressing with weight selection, and stay focused on proper execution and recovery.

Month three is also about becoming more disciplined with your daily habits. This includes showing up for your workouts even on days when motivation is low, staying consistent with your nutrition, prioritizing sleep and recovery, and maintaining the routines that support your progress. The structure and accountability established in the first two months will now become the standard moving forward.

Your mindfulness and recovery practices will remain the same, including one yoga session per week and three 10-minute meditation sessions per week. These habits will continue to support both physical recovery and mental discipline throughout the program.