~Welcome~

Health & Fitness in your 30's, 40's, and 50's is SO much more than just Workouts and Salads

Through the years of working 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.

Burnout & Bloating

is not the way forward.

Going Hard (or thinking you have to) ALL the time, is the masculine way, and can be such an easy trap for women to fall into. Let's dive into impactful principles that will help you SEE & FEEL more results.
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Mindful Movement

Work d e e p muscles for lasting results

Optimal Health is being able to freely take 1, 2 weeks off WITHOUT losing results. Possible!
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Hi, I'm Asma!

Former Fitness Business owner, turned Women's Health Advocate

MY passion is helping high-achieving, health-conscious women find ease & alignment in their health, wellness, & ofcourse fitness. This membership is for the woman who has been involved in exercise and yearns for that strong-body look (without the Cortisol ;)). She possibly wants to optimize her metabolism, balance internal health, and knows that making these shifts will shift the way she shows up to the rest of her life.
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WHAT YOU WILL RECEIVE:

High-level, wise woman tools to help you make sustainable progress.

MEMBERSHIP INCLUSIONS: 


1. FREE 1:1 "ON-BOARDING" CALL: As I get to know your overarching goals, I can guide you on where to start in the portal. LOVE THIS PART. 

2. ACCESS FOR 1 FULL YEAR: Your lifestyle and habits need some tweaking in order for your health & physique to change. This membership is the best way to get supported, at your own time. 

3. Discounted on 1:1 Coaching: Most of my clients that have coupled their membership with added 1:1 coaching have seen the best results! Fill this out and we can go from there.

Re-educate. Optimize. Unleash Your Potential

Take a peak at what you'll have access to. X

Periods & Hormones

The female-science you NEED to know & what to do

Burn fat, gain muscle, recover from injuries, feel connected to your body, avoid adrenal fatigue, overtraining, bloating, hormone imbalances, and burnout.

Take a break from the circuit-training?

Fire up those DEEP & DELICIOUS muscles

These are to create STRENGTH, VITALITY, MOBILITY, FLEXIBILITY. Booty burn guaranteed.
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Nutrition & Gut Health

Heal your gut on a cellular level

These are daily lifestyle changes to heal GI issues. If you are looking for a 14-30 day protocol, friendly reminder, they are not sustainable and likely what got you here:s

Expert Guests

Your personalized podcast playlist

Mobility Coach, Holistic Nutritionist, Somatic Healer, Relationship & Dating Expert/Midwife, and more experts in the space of  Women's Wellness


Course curriculum

  • 1

    WELCOME!

    • Welcome
  • 2

    MODULE 1: INTRODUCTION TO OPTIMAL HEALTH & HEALING

    • How to Actually Optimize Your Body/Health/Fitness and LIFE

  • 3

    MODULE 2: PHYSICAL BODY: FOAM ROLLING TUTORIALS FOR OPTIMAL HEALING

    • 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

  • 4

    MODULE 3: OPEN YOUR BODY

    • 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

  • 5

    WEEK 1: GLUTE & CORE ACTIVATION

    • Clamshells

    • Glute Bridges

    • Isometric Deadbug

    • Knee Plank

    • #1: Knees to Chest

  • 6

    WEEK 2: GLUTE & CORE ACTIVATION

    • Banded Clam shells

    • Glute Marches

    • Deadbug Toe Taps / Heel Drops

    • Beast (BACK/SHOULDERS/LEGS & CORE)

    • Beast Practice

    • All 3's

  • 7

    WEEK 3: GLUTE & CORE ACTIVATION

    • Full Deadbug

    • Deadbug Variations

    • Hand Plank

    • Hip Flow (5:17)
  • 8

    WEEK 4: GLUTE & SHOULDER ACTIVATION

    • shoulder dislocations

    • Dynamic 90 90 Pigeon

    • Monster Walks w/ bands

    • Banded Squats

    • "Shoulder swaps"

    • Scapula Pushups
  • 9

    STRENGTH FLOW CHALLENGE WORKOUTS

    • 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)
  • 10

    EASY HIP MOBILITY EXERCISES

    • Creating space in the Hip capsule

    • Hip External Rotation

    • Standing Hip flexion & Knee flexion

    • Dynamic hamstring stretch
  • 11

    REHAB

    • Why No Hip Flexor Stretches?

    • Wall Angels

    • Wall Angels Practice - side view
  • 12

    FOOT & ANKLE 101

    • Starting point: Foot & Ankle Flexibility
  • 13

    MIND & MENTAL BODY: EDUCATION & HEALING PRACTICES

    • Walking Meditation

    • Brain Waves

    • Mastering the Art of Stretching - Full Program

    • Great Marathon Training Guide (if you are doing one anyway, follow this)

  • 14

    WOMEN-SPECIFIC HEALTH & FITNESS MUST-KNOWS

    • 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)
  • 15

    QUICK BITE AUDIO SNIPPETS ~ 3 mins/bite!

    • 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)
  • 16

    GUIDED MEDITATIONS & SOMATIC PRACTICES

    • 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)
  • 17

    MINDSET/PERCUSSION/BURNOUT

    • 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)

  • 18

    RECIPLE & NUTRITION CONTENT DUMP

    • 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
  • 19

    GUEST EXPERTS

    • 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
  • 20

    FULL COURSE: Fix Your Squat & Sculpt Your Body

    • 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)

  • 21

    Optimize Program Sept 2024 (Best Bits)

    • 10 Ways to Get the MOST from Your Workout IN THIS SEASON OF LIFE!!!

    • My 7 Steps to Heal Your Gut & Constipation

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Get a 7-day money back guarantee. Simply contact: [email protected] within 7 calendar days if you are unsatisfied, and we will happily return your funds

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