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 aren't  emphasized in mainstream fitness but are SO impactful for women to Optimize their results, performance & progress.

"Going Hard" [or thinking you have to] ALL the time, can be such an easy trap to fall into

...making progress feel like 2 steps forward, 1 step back.

It really doesn't need to be this way. SOOOO, I've created hours of content to support you in finding clarity & making small shifts that deliver juicy results for your body, mind, and LIFE!
YES to $15/month for this SUPPORT

...and ofcourse, movement is involved

Gotta work the DEEP muscles for LASTING results

Optimal Health is being able to freely take 1, 2 weeks off WITHOUT losing results. Possible!
I'M IN!
womenshealthandfitnessOfcoumembership

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.
$180 FOR THE FULL 12 MONTHS? YES!
menstrual cycle womens fitness

WHAT YOU'LL RECEIVE IN THE MEMBERSHIP:

Access to HIGH-LEVEL tools to consistently learn what you need to do to OPTIMIZE.

MEMBERSHIP INCLUSIONS: 


1. FREE 1:1 "ON-BOARDING" CALL: This part is always super juicy, and hear-warming for both. 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: Sometimes we need to hear things MULTIPLE times for them to really LAND. Your lifestyle and small habits may need some tweaking in order for your health & physique to change. Trust me it is SO worth it and powerful to make those small shifts! By devoting yourself for a year, you will have continuous access to the practices & tools to help you OPTIMIZE YOUR BODY/HEALTH/FITNESS.  Get instant ANNUAL access here

3. ACCESS TO ME VIA FB GROUP: A place where you can ask questions, get support, and share stories.

4. Discounted Rate on 1:1 Coaching (NEW)!!!: This work is sometimes not always the easiest to navigate as we come up against blocks, conflicting messaging,  our own repetitive patterns, and personal health/wellness/life stuff. In all my years, I have ALWAYS leaned on other professionals/mentors/coaches for 1:1 even though I "know" a lot, about a lot.

Uplevel. Learn. Optimize. Unleash Your Potential

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

This is an ever-growing, high quality, portal. X

Periods & Hormones

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

Applying the knowledge that I share here, has transformed mine as well as my clients body's ability to burn fat, gain muscle, recover from injuries, feel connected to their body, and most of all avoid things like muscle wasting, adrenal fatigue, overtraining, bloating, hormone imbalances, and burnout.

Take a break from the circuit-training?

Fire up those DEEP & DELICIOUS muscles

These are geared to working in to create STRENGTH, VITALITY, MOBILITY, FLEXIBILITY, and ofcourse to activate NEW juicy muscles that you are likely bypassing right now, hence injuries and fatigue? Whether you suspect adrenal issues or not, these are designed to help reteach your body safety, strength on a whole new level. Booty burn guaranteed.
health and fitness exercises membership site

Bloated? Constipating? IBS?

Heal your gut on a cellular levels (no probiotics necessary)

Nutrition & digestion is SUCH a pivotal part of reaching your body and health goals! It is also a topic I can talk about for HOURS. Whether you feel bloated after eating, constipated, find it challenging to lose weight, get intense cravings, or want to evolve your nutrition to support your Feminine body, tutorials are being added weekly on this topic.

Love learning from other women?

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

This platform is only getting juicier! More guests, more workshops, stretch flows, strength workouts, and epic recovery practices to OPTIMIZE your feminine body. 

The concepts you will dive into here are NOT talked about in Mainstream Health & Fitness but are SO important for your Physical, Mental, and Emotional Health. 

Ready to dive in?

If you're on the fence, here is the last juicy bit: Get a 7-day money back guarantee. Not Satisfied? Simply contact us: [email protected] within 7 days and we will happily return your funds

DIVE IN & GET IMMEDIATE ACCESS

Course curriculum

  • 1

    WELCOME!

    • Welcomeeee

    • Join FB Group & Email List

  • 2

    INTRODUCTION TO OPTIMAL HEALTH & HEALING

    • How to Actually Optimize Your Body/Health/Fitness and LIFE (the things you absolutely need to know)

    • Introduction video 2 - the science you do need to know

    • Introduction video 3 - somatic practice

    • Introduction video 4 - knowledge breeds clarity

    • Introduction video 5 - how to get RESULTS

    • Introduction video 1 - getting to your goals
  • 3

    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

    VERTEBRAL MOBILITY 101

    • Forward Fold

    • Seated Forward Fold *
  • 5

    STRETCH FLOWS

    • 4 Rules to Get Results from Stretching

    • Sequence 1 - Start here - everyday, every time...

    • Sequence 1B... Each 5 mins is a continual flow from the previous video

    • Sequence 1C... no matter what "level" you're at...try the full sequence to learn where your body is at
  • 6

    HIP STRENGTH 101

    • Clamshells

    • Banded Clam shells

    • Glute Bridges

    • Glute Marches

    • Banded Glute Bridges
  • 7

    CORE STRENGTH 101

    • Isometric Deadbug

    • Deadbug Toe Taps / Heel Drops

    • Deadbug Variations

    • Full Deadbug

    • Knee Plank

    • Hand Plank
  • 8

    UPPER BACK STRENGTH / POSTURE 101

    • Scapula Pushups

    • Beast (BACK/SHOULDERS/LEGS & CORE)

    • Beast Practice

    • Wall Angels

    • Wall Angels Practice - side view
  • 9

    SHOULDER MOBILITY 101

    • shoulder dislocations

    • "Shoulder swaps"
  • 10

    HIP MOBILITY 101

    • #1: Knees to Chest

    • All 3's

    • Hip Flow (5:17)

    • Stretches for before & after a run/walk/hike: Lateral fascial line stretch

    • Stretches for before & after a run/walk/hike: Hip External Rotation

    • Stretches for before & after a run/walk/hike: Hip flexion & Knee flexion

    • Stretches for before & after a run/walk/hike: Do this active stretch anywhere
  • 11

    HIP STRENGTH 201

    • Why No Hip Flexor Stretches?

    • Monster Walks w/ bands

    • Banded Squats
  • 12

    HIP MOBILITY 201

    • Dynamic 90 90 Pigeon
  • 13

    FOOT & ANKLE 101

    • Starting point: Foot & Ankle Flexibility
  • 14

    MIND & MENTAL BODY: EDUCATION & HEALING PRACTICES

    • Body Awareness Tool for A-Types

    • Brain Activity

    • Mastering the Art of Stretching - Full Program

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

  • 15

    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)
  • 16

    AUDIO SNIPPETS

    • 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)
  • 17

    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)
  • 18

    STRENGTH FLOW 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)
  • 19

    ADDED MARCH 2023

    • 10 LESSONS FROM FEBRUARY 2023 (PDF ~ 3-5 min read)

    • 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)
  • 20

    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
  • 21

    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
  • 22

    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)

  • 23

    New Added June 2023

    • Asma's List of 44 Intentions to Teach Body Safety & Parasympathetic

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

    • My 7 Steps to Heal Your Gut & Constipation