The FemPro
 

THE FEMPRO

[SMALL GROUP COACHING]

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Week 1: In this week, we're setting the foundation moving forward. We're bringing awareness to our food, posture, & relationship to body all this week. When we can bring in awareness, we can bring in change.

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STEP 1: Check your inbox for a link to register for Trainerize, the app we'll be using for your movement sessions. This week, we'll be reviewing posture, ribs & breath.


STEP 2: Check your inbox for an invite into Fat Secret to track your foods for 3+ days this week.


STEP 3: This week, we'll be getting really clear on the relationship you want to have with your body. How do you want to treat your body? How do you want to FEEL in your body? What do you want her to look like? If you were in LOVE with your body, what would that look like? 

I want you to sink deep into these ideals, writing for 5-15 minutes or more. You can either write this in a notebook, notepad document, or on the form provided below. Please send me your answers by Friday.


STEP 1: This week is all about shoulders, wrists & neck. If your wrists aren't used to all the weight-bearing, go gentle. Take breaks. Go on your fists instead of your hands. Play with it & be intentional!


STEP 2: At this point, you should have brought a lot of new awareness to your food. In this week, we're diving right into the Whole30. It's not required that you do it, but I recommend adhering to at least 80% of it.

NOTE: The most important ones are Program Rules, Shopping List, & Meal Template. Essentially, the Whole30 is ONLY meat (not processed), eggs, vegetables, fruit, raw nuts/seeds. NO vegetable oils, peanuts, legumes (chickpeas, beans, lentils, soy, etc.) sweeteners (honey, syrup, etc.), sulfites, alcohol artificial sweeteners (including stevia), carrageenan, grains (rice, oats, barley, millet, gluten, corn, etc.), or dairy.


STEP 3: Last week, we reviewed how you want your relationship to look like towards your body, and how that would positively impact your life. This week, we're going to review how you want your movement practice to look, and what you want your relationship to "exercise" to be like. 

I want you to sink deep into these ideals, writing for 5-15 minutes or more. You can either write this in a notebook, notepad document, or on the form provided below. Please send me your answers by Friday.

Week 2: In this week, we'll be moving into some upper body training, re-programming your nutrition to be one of high-quality & appropriate quantity, & looking closer at how you want your movement practice to feel.

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Week 3: We'll be targeting hips & feet this week, and taking a good hard look at how you want to show up nutritionally for yourself. 

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STEP 1: We'll be going over the 'hinge' pattern this week in your training, in addition to learning how to move through our hips & utilizing our feet properly.

STEP 2: How are you doing with the Whole30 this week? Where are you struggling?

STEP 3: Last week, we reviewed how you want your relationship to movement to feel & look like. This week, we're going to review how you want your relationship with food to look like, and how you want to show up nutritionally for yourself.

I want you to sink deep into these ideals, writing for 5-15 minutes or more. You can either write this in a notebook, notepad document, or on the form provided below. Please send me your answers by Friday.


STEP 1: This week, we'll be covering balance & coordination for upper and lower extremities.


STEP 2: Remember to submit your testimonial & weekly check-in! These are both required. Look for the button above or below this text.


STEP 3: Your mindset work all week was about how you want your relationship to be towards your body, movement and food. This mindset work is about actually putting it to action.

I want you to sink deep into this question, writing for 5-15 minutes or more. You can either write this in a notebook, notepad document, or on the form provided below. Please send me your answers by Friday.

Week 4: Even as the movements become more advanced, this is your opportunity to bring all of the intention & awareness of earlier this month into your training now.

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