Health & Fitness in our 30's, 40's, and 50's is much more than just Workouts and Salads.
I started as a mainstream fitness gal (circuit training, teaching bootcamps, counting calories, half-marathons, hot yoga etc.) while doing my Kinesiology / Sport Science Degree.
Through the years of working with 100's of Women and Men in the Fitness Industry, I have learned that there are KEY holistic principles that are SO impactful for women to OPTIMIZE their results, performance & progress.
is not the way forward.
Work deep muscles for lasting results
Former Fitness Business owner, turned Women's Health Advocate
High-level, wise woman tools to help you make sustainable progress.
MEMBERSHIP INCLUSIONS:
1. FREE 30-MIN WELCOME 1:1 CALL: A call to meet each other, and welcome you to the membership! I will provide any guidance that will help you make the most of your membership!
2. FULL-ACCESS TO ALL MODULES: I recommend starting from the beginning however you are free to explore around! I recommend utilizing it daily however a minimum of 3x/week is ideal.
2. MONTHLY-LIVE CALLS: Every month I will host a LIVE group training, Q&A session. There will also be one amazing new guest expert every week to share their magic with you!
3. DISCOUNT ON 1:1 SUPPORT: Most that have coupled their membership with some added added 1:1 coaching have seen the best results!
Take a peak at what you'll have access to. X
The female-science you NEED to know & what to do
Fire up those DEEP & DELICIOUS muscles
Heal your gut on a cellular level
Your personalized podcast playlist
Mobility Coach, Holistic Nutritionist, Somatic Healer, Relationship & Dating Expert/Midwife, and more experts in the space of Women's Wellness
Welcome
How to Actually Optimize Your Body/Health/Fitness and LIFE
Upper Back Rolling - POSTURAL CORRECTION
Rib Cage Release - BREATHE BETTER & RELIEVE NECK TENSION
Low Back & Pelvis Relaxation - TEACH THE BODY SAFETY
Quads - DONE RIGHT
Glutes - ANY TYPE OF BACK TENSION
HIP FLEXOR MASSAGE
Inner Thigh - DO IF KNEE PAIN, WEAK GLUTES & MORE
FOOT ROLLING - A MUST FOR EVERYONE BEFORE fancy foot exercises
Helix Roller Flow - VERTEBRAL MOBILITY ESPECIALLY FOR SITTING & DRIVING JOBS
Forward Fold
Seated Forward Fold *
Part 1 - Start here (Decompression)
Part 2 - Hip & Pelvis opener
Part 3 - Full fascia & full body
4 Rules to Get Results from Stretching
Glute primer (an absolute must)!
Posterior Chain activator
Core Stability essential (absolute must)
Modified Plank
Lumbar Release stretch
Banded Glute primer
Marching Glute drive for bulletproof hip stability!
Retraining the Core
Animal Flow set position
Beast Practice
3D Hip Opener
Mandatory Hip Mobility Exercise
Banded Glute Walks (done right)!
Booty Builder (bands only)!
Deep Core Strength to the test!
Core Variations to ensure quality
High Plank
Hip Opening Flow - Posture starts at the pelvis (5:17)
shoulder dislocations
"Shoulder swaps"
Scapula Pushups
Core Flow 1 - Beginner (16:39)
Core Flow 2 - Beginner (21:53)
Strength Flow - Beginner / Intermediate Intro to Mindful Movement (32:55)
Strength Flow with loop bands (11:58)
Glutes on Fire! Home Workout - Loop Bands only
Creating space in the Hip capsule
Hip External Rotation
Standing Hip flexion & Knee flexion
Dynamic hamstring stretch
Why No Hip Flexor Stretches?
Wall Angels
Wall Angels Practice - side view
Starting point: Foot & Ankle Flexibility
Walking Meditation
Brain Waves
Mastering the Art of Stretching - Full Program
Great Marathon Training Guide (if you are doing one anyway, follow this)
9 Ways to Repair Your Digestive Tract (20:06)
Nutrition & Digestion Intro
Nutrition & Digestion - Somatic Practice
Nutrition & Digestion; Hormone Hacks How To Support Your Body
Nutrition & Digestion- Hormone Imbalances and How to Fix
Nutrition & Digestion- Hormone Imbalance & Gut Health
Nutrition & Digestion- The Energy of Food
Nutrition & Digestion- Pre & Post Exercise
Metabolism explained & 5 ways for Women to Boost theirs (26:30)
PODCAST INTERVIEW: Menstrual Wisdom & Feminine Fitness
3 Levels of Burnout: Topics Not Talked About in the Fitness Industry
Actionable Intentions to Balance Yin/Feminine Energy (34:07)
Unleashing the Female O (75 page PDF)
5 recurring themes in setting goals: #1 Your Relationship to Setting Goals
5 recurring themes in setting goals: #2 Self-Awareness
5 recurring themes in setting goals: #3 Being Open to Another Way of Being
5 recurring themes in setting goals: #4 Being Open to the Idea of 'Failure'
5 recurring themes in setting goals: #5 Being able to Receive Support
Attributes of good goal-setting (S.M.A.R.T.E.R. GOALS)
Breakdown & real-life (Nervous System friendly) examples of each attribute
Revel in your goals
2% per day
Stay present as possible with your goals
Personal
Examples of How to SET and ACHIEVE Your Goals (15:29)
Closing on goal setting (1:02)
Save Energy and Master Your Goals by Doing This (2:00)
Intro to Womb Wisdom (1:04)
The Contrast of Yin & Yang (1:21)
Relatable Example of Life WITHOUT Contrast (2:38)
Contrast of Masculine & Feminine Energy (4:13)
Womb Wisdom & Women’s Health (1:04)
The Hormone Cycle Explained (2:32)
When the Cycle is out of Rhythm (2:59)
How & Why to Tap into Your Intuition (4:08)
Mastery: Real-time Self Check-ins (4:54)
Mastery: NLP & Becoming Aware of Your Language (1:19)
NLP: Defined (0:26)
What Makes up Your Personality (0:22)
Mastery: It’s not about Perfection it’s about Brain & heart Coherence (4:30)
Basic Guided Breathing Practice (13:00)
INTUITIVE MOVEMENT: Pre workout Meditation & Check in (5:45 audio)
Guided Meditation for Digestion (9:00)
Guided Breathing Exercise w/ mild Stretching (21:50)
Pelvic Floor Guided Meditation Round 1 (Personal Training for your PC Muscles) 13:23
Pelvic Floor Meditation Round 2 (25:45)
Tools to Regulate Your Nervous System & Vagus Nerve
journaling prompts
Self-discovery chart - Bridging Mind & Body
Stretches for Womb Stagnation for Women
Top 5 Breathing Tips
Clearing Conversations - From training with Master Coaches Preston Smiles & Alexi Panos
Spring/New Season Intention Setting Guided Meditation
Your Breakthrough Year: From Master Coach Alexi Panos
Hard time meditating? Try this Guided Breathing Practice: A must to improving your internal & external body (11:00)
Asma's List of 44 Intentions to Teach Body Safety & Parasympathetic
My Zero to Hero Journey in Personal Health & Fitness (38:57)
7 TIPS FOR AN AMAZING RUNNING SESSION (13:30)
Spring Mindset Preparation (podcast style 25:00)
Percussion therapy Upper Body - Guided Ritual (21:52)
Percussion Therapy Face - Guided Ritual (13:22)
Percussion Therapy Face/Jaw - Quick Lesson (7:18)
An Empowering conversation on Burnout & Tips to Overcome (24:00)
10 LESSONS FROM FEBRUARY 2023 (PDF ~ 3-5 min read)
AK Banana Bread
Iron
Almond-crusted Chicken Tenders recipe
Tips and Tricks to help cut unhealthy calories
Pre and Post Workout Nutrition
squat workout challenge chart
Black Bean Brownies
Body Fat Percentages By Age Chart
Body Fat Norms
Fig Jam
GI Chart - New
Post-Workout Principles
sample-meal-day
What is your Nervous System & How to Regulate with Mandy Sheen (52:36)
Unlocking Your Voice with Jill Samycia (41:35)
Mobility with Strength & Mobility Coach Leanne Kedrosky (53:33)
Finding Alignment with Food, Cravings, Diet, Nutrition with Amy Ornelas on (53:40)
High Achievers & High Functioning Anxiety w/ Somatic Coach Karenna Soto (57:39)
Finding More Ease & Polarity in Relationships w/ Barbara Santen
How the Right Minerals & Vitamins can Optimize Your Health & Life
Introduction to Why You Want to Fix Your Squat (4:51)
The First Simple Step: The Pelvis Positioning (3:01)
The Stretch to Do DAILY (4:34)
What Not To Do (2:36)
The ONE KEY POINT on How to Find YOUR Best Range of Motion (1:56)
Putting Together YOUR Best Body Weighted Squat (4:36)
The One Piece of Equipment You NEED & How to Use It (2:15)
What If The Squat Doesn't Feel Right? (1:15)
Use the Ball For Maximizing Awareness & Initial Technique (4:22)
If You Really Want to Load Your Squat Right Now Do This (optional) (3:03)
The Necessary Exercise Most of My Fit Clients Couldn't Do (2:47)
Adding Weight & Monitoring YOUR Optimal Speed/Pace (4:22)
Postural Cues When Adding Weight (3:15)
Goblet Squats Done Right (2:05)
How to Use the Smith Machine (3:48)
Final Progression: Back Loaded Bar Squats (4:30)
Key Points & Reminders! (1:25)
2 Things Re: Breathing & Deep Core (2:44)
10 Ways to Get the MOST from Your Workout IN THIS SEASON OF LIFE!!!
My 7 Steps to Heal Your Gut & Constipation
Stretch Flow - full body
The 90/90 pigeon stretch, done right
Why are there no 'hip flexor' stretches?
Tuning to your Fascial Network Stretch (26 mins)