MINI-WORKSHOP #1 How to Get the Biggest Bang for Your Buck in EVERY Workout
Learn how to identify quality > quantity in abdominal exercises so you can save time and skip the fluff-exercises (no matter how trendy).
You'll get to try out the powerful 3-part glute progression that eliminates time-related obstacles (even on the busiest days) and actually strengthens your entire core, saving you time, brain-power and energy.
Create a clear plan from MINUTE 1 by making one simple distinction before you begin.
MINI-WORKSHOP #2 The Power of Targeted "Butt & Gut" Exercises
Discover how to isolate your glutes and abdominals so you can tone the precise areas you want to while maximizing your workout time.
Identify the difference between focused exercise vs. spot training (one accelerates results... the other simple doesn't work).
Make gravity work for you without risking injury.
The no-brainer time-based shift maximize your workout and your strength, no matter your current fitness ability or level.
MINI-WORKSHOP #3 Slide Out of Your Own Way!
This one's a 3-part-er.
The trick that adds intensity (i.e. challenge + strength) without adding equipment through lunges and squats that give you the kind of immediate "burn" that builds your body-awareness, ability to stretch outside your comfort zone and desire to keep challenging your strong body.
Creative planks that most people think they need special equipment to do, which happen to work your abdominis rectus, obliques and transverse abdominals all at once.
How to recognize limiting beliefs and obstacles for what they are, so you can bust through sneaky self-sabotaging patterns that have kept you stuck in the past.
MINI-WORKSHOP #4 Two Birds, One Stone
After this short, pointed workshop, you'll walk away with the SINGLE exercise that targets both your glutes & abs, which is especially helpful when you're in a time-crunch.
Accelerate your results with this counter-intuitive trick (that doesn't add an extra second to your workouts).
Learn two key stretches + variations that feel good and help improve your posture. #winwin
MINI-WORKSHOP #5 What Your Posture Says About Your Body Image
*This is our challengers' favorite workshop; we go deep.
We'll talk about the tricky guilt trap that most parents and care-givers fall into when attempting to make time for yourself.
Discover the differences between passive and active self-care... and why BOTH are necessary.
Identify whether "care-giver's posture" is causing unnecessary back pain or achiness and how to relieve pain + reverse the hunching-effects of taking care of everyone else.
Uncover the unexpected strategy that lifted me out of my postpartum funk... twice.
Discover the beautiful balance between accepting who you are right now while actively embracing transformation.
Make "pockets of time" your secret upward-spiraling sauce each and every day.
Meet your GO-TO exercises that'll be perfect when you're craving a high-energy workout, need to shake of stress or simply want to dig deeper and FEEL more during your "butt & gut" circuits.
Learn the high-energy, calorie torching strength exercises I share with my busiest clients
Hate counting reps, but want consistent results? Try this fix.
The high-intensity, low-impact exercise that immediately skyrockets your heart rate (CARDIO) while working your inner thighs, outer things, quads, hamstrings, lower back and postural muscles all at once!
Begin integrating the WHOA-I-FEEL-MY-ABS-WORKING exercise that tones your entire core in addition to your shoulder and outer thighs.
Think of this as the "Bang for Your Buck" Mini-Workshop Part II.
MINI-WORKSHOP #7 The 60-Second Fix to Feeling STUCK
Make the one shift that dissolves guilt, anxiety, self-criticism and procrastination in just 60-seconds... or less.
Experience the most liberating AHA based on my favorite yoga-lesson: "your tissues hold your issues"
Learn your workout personality and how to make it work for you... because wehn you do, you'll experience an upward spiraling momentum toward health, whole-personal wellness and self-realization that no longer feels like a to-do list chore but instead feels like FREEDOM.
MINI-WORKSHOP #8 Mantras, Movements & the Truth About a Care-Giver's "Miracle Morning"
We'll cover my all time FAVORITE crunch (and one of the only crunches I teach anymore) as well as a lunge that covers all the glute, inner thigh, outer thigh, quad, hamstring bases.
Learn the what, why and how of mantras. I'll show you step-by-step how to easily integrate them into your workout, so affirmations no longer feel like yet another item on your never-ending "to-do" list, but instead these mantras are seamlessly part of your workout, which allows you to FEEL even better while you work out, then get on with your busy day while your subconscious continues to do the transformative work for you.
MINI-WORKSHOP #9 Tune In to Tone Up
We'll wrap up our challenge with the most concise and value-packed workshop yet.
You'll walk away knowing exactly how to make each future workout MATCH your specific goals, whether you're attending a yoga class, going hard in a Peloton workout or plugging into a Pilates series.
Today, you'll receive a final effective, time-efficient crunch that's a great alternative to planks, when your wrists need a break and learn how to get more butt, gut & total back "bang for your buck" out of a transitional Pilates exercise.
Who does the LIFT UP, RISE UP Challenge work best for?
The challenge works best for busy people who have ZERO extra energy for themselves right now… but want who also want to make a change.
Do I HAVE to complete this challenge in 21-days?
No. The challenge is set up in 3 Phases. You could complete 1 phase each week for a full, consecutive 21-day challenge… Or you could move at your own pace — which I strongly encourage, no matter your fitness level — so that you’re able to integrate the mindset shifts and allow your body to adjust to the exercises as you go.
Either way, you have total freedom in how you schedule and complete the challenge.
Because you’ll receive a range of exercise options, this challenge will “challenge” you physically through a gradual, intelligent method if you’re just starting out, and it’ll ramp up your workouts entirely if you’re fairly consistent with core and glutes work.
What do I get each week of the challenge?
You’ll receive 3 mini-workshops, 3 mini “Butts & Guts” Circuits, 1 complete 20-minute Triple Threat workout and a body-image integration journal.
The mini-workshops range from the HOW + WHY of top glutes & abdominal exercises to Core Myths that keep most new moms stuck and in pain to Brain-Based habits that actually make you want to workout to Radical Body Image Shifts that you’ll be proud to pay forward and model for your family.
My routine is actually pretty good right now… do I need this?
Because you’ll receive a range of exercise options, this challenge was created to “challenge” you physically by ramping up the intensity and focus of your workouts if you’re already fairly consistent with core and glutes work.
Knowing how to add intensity and when are essential… but so is knowing what muscles you’re working and why so that instead of overtraining, burning out or getting injured, after this challenge, you’ll have an stronger understanding about you know how to work toward your personal goals in a SMART, efficient way.
I’m injured or just (re)starting my workouts… can I do this?
Unlike most fitness challenges, you won’t be forced to dive into a 30-minute non-stop it-hurts-to-move workout on Day 1. Instead, you’ll receive a solid circuit on your 1st, 2nd and 3rd days, then gradually ease into a full workout — at your own pace.
I’ll provide TONS of guidance, modifications and alignment cues, not just so you learn the “right” (i.e. optimal) way to move your body, but so you feel good as you move and prevent future injuries.
Our #1 rule is: listen to your body.
If you’re willing to follow that, you will excel at this challenge, no matter where you’re starting from today.
Do you offer 1:1 support within the challenge?
You’ll have instant access to TWO areas of community support when you join the challenge.
My private facebook community, where I not only answer questions each week and host monthly LIVE Q&A’s, but where you’ll find 1000+ like-minded souls who can also answer your questions.
LIFT UP, RISE UP Community within the challenge. (Perfect for people who don’t have/enjoy facebook.) You’re able to ask questions directly within the challenge itself, so if you ever feel stuck, I’ll know exactly what stage you’re at so I can better answer your Q’s.
However, outside of these communities, only offer 1:1 face-to-face support within my membership community and with my 1:1 clients.
If you’re curious about working deeper with me, reach out to [email protected] and we’ll talk about what’s the best fit for you right now. 💛