Book your Weekly 5 minute Follow Up Here!

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This is your Hub, the member page, where you will find important information about the program each week. From here you will submit important worksheets having to do with mindset, nutrition, and exercise performance.





The information here is supplemental to the full program and will advance your movement performance, strengthen your mindset, and ensure you build the proper habits to experience success right now and for years to come.

This is your Hub, the member page, where you will find important information about the program each week. From here you will submit important worksheets having to do with mindset, nutrition, and exercise performance.



The information here is supplemental to the full program and will advance your movement performance, strengthen your mindset, and ensure you build the proper habits to experience success right now and for years to come.


This is the Member page and hub where you can find important information about the program and many tools to keep yourself accountable.

Navigate here to find all Lift Stress Away’s Resources related to Your Program.

By being active in the Facebook Group, asking questions and supporting other members, as well as booking your 5 minute weekly call, you and I will keep you accountable and on target to reach your goals. Doing all this plus a little bit more can earn you money.

Interested  in Learning more about the program? Take a look around.




Program Duration: March 18th to July 7th

EARLY BIRD PRICE: $86 per month / On till Friday March 15

REGULAR PRICE: $97 per month / Accepting members till Sunday March 17

REFER A FRIEND: $75 per month For you and your friend

LATE ENTRY: $120 per month (Only Accepting Till March 22)





Click to Learn How To WIN Up To $500

How does winning cash for your effort sound?

Lift Stress Away loves to reward effort.

During my profession as a trainer, all I’ve wanted to do was make a huge difference in tons of people’s lives, and train for the joy of it. Repeat, I want to train for the joy of it.

With this vision I get to do that, and I can give back too.

The person with one of the best transformations along with one of the best efforts, consistency, discipline, and active learning could win $500
or share it ($250) with another member who was just as amazing.

How Do I Earn Points?

For each task I am assigning points.

Some examples:

  • Completing a workout is 1 point.
  • Doing your bi-weekly measurements is 3 points per.
  • Doing your photos Monthly is 5 points per month
    • 5 progress photos for a total of 25 points.
    • Month 1 Start and End
    • Ends of month 2, 3, 4

Why have I done it this way?

I am ranking the points in level of importance. The higher the amount the higher the importance. Doing the supplemental learning and other stuff (Not just working hard in the gym) is what will help you stay present and mindful of the process it is going to take to get you to where you want to be by building the right habits, keeping you focussed on your goals.

This is why I rank the learning and tracking measurements higher than actually going to do your workouts. The workouts are the bare minimum, getting there is half the battle, now when you’re there you have to put into practice what you’re learning and be FOCUSSED.


Any Member who is:

  • Active and supportive in the Facebook Member group.
  • Completes the supplemental learning
  • Submits all measurements, and photos
  • Is consistent with their workouts
  • Is amongst the best member transformations

The best transformation may not win, if they did little to participate.

Members most active in the Facebook Group, submitting all the extra supplemental learning forms, are consistent throughout the process, and experienced an amazing transformation are in the running for $500 to reward one lucky member for their effort and progress. (May be rewarded to two member at $250 each).

Women’s Full Body Glute Centric Beginner Program

Online Program + Facebook Accountability Member Page



Brought to you by: Lift Stress Away

Women’s Full Body Glute Centric Beginner Program

Online Program + Facebook Accountability Member Page
(Cycle 1)
Brought to you by: Lift Stress Away

Click Through to Learn More About The Experience

How is the Program Delivered? And Can it be Customized?

This is a great question, and for what it is, you are getting a ton out of this program. That said, some things just might not work for individuals, but I have plenty of alternative exercises.

If something is not working, we’ll discuss on your 5 minute weekly follow up. (You must schedule through this page).

Group coaching calls to go over various exercises and movements, various form checks, and an opportunity each week to chat with me will allow me to customize your program to better suit you.

You will also see various alternative exercises within the program on various exercises that are typically hard for beginners to understand.

It is VERY IMPORTANT that you read all instructions so that you don’t end up doing the alternative exercise plus the one it is replacing for you.

The group coaching call is a chance for you to be coached on a specific exercise or movement, or to watch another member be coached. Following along and performing the movements while each member involved in the coaching call is being coached individually will help you pick up the exercise or movement covered.

For your learning and certainty of exercise execution… I got you covered.

So Where is My Program?

This hub is here to keep me updated on your progress and for you to maintain your accountability by answering the various thought provoking forms and providing the odd form check for me to monitor your progress and assess how well you’re picking things up.

The actual full program will be delivered via the Trainerize app, and will include instructions on the structure of the workouts, ie. rest, sets, reps, and the tempo to perform the exercises, and also, how to set up for the workouts.

Read on for more info on how to use Trainerize and store your progress photos and measurements.

Why 4 Months Long?

Because any program lasting 30 days, promising you long term results is lying to you.

It takes a substantial amount of time and diligent coaching along with active learning to understand how to move well and perform exercises correctly and effectively.

In order to get your best results you also need to build good habits centred around your nutrition, daily habits, and having the proper mindset.

This program is 4 months long with 4 distinct phases to teach you:

1. About proper movement mechanics 2. How to build and tone specific areas, 3. How to train for fat loss and conditioning, 4. And finally how to train for strength.

The way I have this program set up, is to take you through all 4 phases and have you finish with 2 weeks of conditioning and fat burning exercise (ie. High intensity, high reps, mainly bodyweight or light free weights).

Do You Work With Me 1 on 1?

There will be weekly coaching call and opportunities to be coached on a specific movement pattern of focus for that week.

If you are unable to make it or are not one of the 4 chosen to be critiqued you will have an opportunity by following along with the other members. There is a good chance watching someone else get coached on the movement will help you figure it out as well!

Aside, from that if you fill out your weekly feedback form and book a 2-5 min call I may be able to give you some useful pointers and also adjust the program for you in your Trainerize account.

Viola, you don’t need a full hour with me. Pay attention and do the extra learning, provide feedback, and book your weekly call.

Do You Help with Nutrition? Will You Provide a Meal Plan

To best help you with your nutrition, I will be providing simple macronutrient targets and simple guidelines to follow in order to avoid excessive calories, feel full longer, and reach your nutrient requirements..

Along with the guidelines I show you and encourage you to try intermittent fasting as a way to manage calories and enjoy flexible eating.

But, can I get a meal plan?

I have in the past provided meal plans, and did see good results from clients. However, it is more timely so I will be asking for $100 to prepare it, and $50 to revise it at the 2 month mark.

What's the Cost? Is There a Way to Get A Discount?

The Group Program starts at $97 per month for 4 months. But, I want to help as many women as possible, so I need your help and I will reward you for helping those close to you get started as well.


Get the program at $75 per month by referring 3 interested friends.

In order to be eligible for the $75 per month price, I need to be able to speak with each friend. If any of your friends sign up, they will receive it at $75 per month as well. That’s $22 off per month, and $88 savings. If each were genuinely interested, but for whatever reason it wasn’t for them I’ll honour your effort.

In the Application form at the top of this page (Click to open):
Type Their First name and phone number, or provide their facebook name, and separate each friends info with a semi colon ;

I Look forward to helping out

Learn How to Workout Effectively, Eat based on Training, Improve Mindset and Confidence


Learn How to Workout Effectively, Eat based on Training, Improve Mindset and Confidence


This program is geared towards teaching the 4 basic movement patterns and helping women become proficient in a wide array of exercises with a focus on developing the glutes and improving their squat.

Each month is different from the last and challenging in its own way.

The first month
focusses on developing good habits, improving mobility, stability, and posture. It is the foundation to build upon and allow each member of the program to get their best results.

The 2nd month
works on putting a better functioning body with improved posture to work in building muscle and strength in the most important areas.  The posterior chain, which is the back, glutes, and hamstrings is more important to train than the front and is a major focus starting out. The absolute most important area to train, however, is all the muscles in the core responsible for controlling and maintaining erect posture and a neutral upright spine. Core control, ability to maintain an upright and stiff spine, during exercise, is a key component in building your strongest body and maintaining a healthy functional body.

The Third Month
is a muscular conditioning month with a focus on perfecting movement patterns, this month is important in providing a break from the strenuous work put in month 2. The workouts in this month involve very few to no breaks and are meant to be done continuously while moving a moderately heavy weight. More calories are burned due to the continuous nature, and just as many calories are burned/used after the session to recover from the weight training.

NOTE: Weight training increases calories burned after a workout session. Calories are burned and utilized at rest while your muscles repair and rebuild. Elevated caloric burn can last up to 48 hours as your body and muscles recover and rebuild from the workout.

While, cardiovascular training like jogging, will burn more calories in session than weight training. Your body and muscles are not under the same type of stress and calories are not utilized to aid in recovery. The rate at which you burn calories at rest will return back to around normal after 2 hours or so.

The Fourth Month
is where you get to see just how much stronger you have gotten  by re-testing the fitness test performed at the start of the program and to see how far your squat ability, glute development, and performance of the big lifts, rows, squat, deadlift, and chest press has come.

This program is centred around developing the glutes, it varies month to month but the basic structure is 3 weeks of difficult work followed by a de-load (recovery) week of lighter training and a new phase in the next month. In this manner your body will get stronger as rest is important to adaptation.

The First Week Involves Setting up Your Nutritional Habits, Strengthening Workout Mindset, and Determining Your Starting Point with a Fitness Test Which will Be Repeated at The End Of the Program to Track And Compare Your Start to Your Finish.


– This is where you will let me know what’s going on with you: From your week of eating, the exercises, how your body is feeling, how your energy is, and if you need extra coaching or an alternative exercise.




Progress Photos, Measurements:

Every two weeks you should be doing measurements. It also would not hurt to do photos every two weeks, but at the very least do your photos once a month.

Of course before starting both photos and measurements should be taken.

– Wear as little as comfortable.
– Avoid black or dark colors as they hide shapes. A sports bra and tight yoga shorts is next best to a swimsuit.
– Where a tight tank top if uncomfortable with that, and if wearing pants – be sure they are form fitting, snug, and a light color.

Do your photos on the first day of training, and at the end of each month for 5 minimum progress photos.
OR take your photos at the same time you take your measurements (Do 2 times per month if you want)

Measurements: Take in cm’s or inches

  • Neck (The thickest part of the neck.)
  • Shoulders (This will require help to do correctly. With both arms by the side, measurement is taken at the widest point from one shoulder to another.)
  • Chest (With the arms lifted up, wrap tape measure around the chest just above the nipple. Lower the arms and take one big deep breath in and out. The measurement is taken after the exhale.)
  • Bicep (Either or both biceps, generally around the thickest point. Easiest way to ensure reliability is to choose a point and mark gently with a pencil. Measure the distance from the tip of the acromion to the biceps and note it down. Take the measurement at that same point each time.)
  • Waist (Measurement is taken at the belly button. Similar to the chest, best to take a deep inhale and exhale and measurement is taken after the exhale.)
  • Hips (Measurement is taken at the widest part of the hips.)
  • Thigh (Wrap the tape measure around the thigh just under the gluteal fold – butt cheek – and into the groin. Cross the tape measure at your hip, transferring each end into the other hand to read it the tape measure at the front of your hip .)

1 pound of fat is twice the size as 1 pound of muscle.
You could very well be cancelling your fat lost with muscle gained at the start (Not likely later on in the program as rate of muscle increase begins to slow)

The reality is you could have lost 2 inches in your midsection but only saw a pound or less change on the scale, or your weight even stayed the same.

Check the measurements so you really know what’s happening and can avoid becoming discouraged.

To Understand how to use Trainerize, and how to Record photos and measurements, go here HOW TO USE TRAINERIZE


This is where you will find Important notes on how to find and view your workouts, track your results, and upload your photos and measurements.


Week 1 & 2: Rev Up for success | CALENDAR PROVIDED For an understanding of the Weekly Schedule and Structure.


The First two weeks are vital for getting your body and mind right. Within the first two weeks each member should have developed their own mobility and warmup routine from the exercises provided.
There is specific movement patterns and concepts to master included in the Movement Prep, each member is encouraged to practice the exercises often, every day even until it is mastered.


For the Mental Side of it, there is 3 very important worksheets to work through.

The Goal Setting Worksheet which will get you to think deeply about what you really want and why you want it.

The Self Talk Journal, to be done the first week, submit a form each day at the end of the day. I recommend bringing a small note pad to record your thoughts and feelings you have and any negative phrases or beliefs in your abilities and self that arise throughout the day.

Lastly, there is The Barriers to Success Worksheet: This is important to complete after you’ve goal set, and done the self talk journal, this is the point where you strategize to ensure you don’t miss workouts. Your goal should be to be doing something at the very minimum 4 days a week. Example: 3 Workouts, and 1 day running on the treadmill with stretching to recover between workouts and burn extra calories throughout the week.

The first month is a month where we correct, learn, and re-learn movement patterns, and improve mobility where it’s needed.

END OF MONTH 1 RESULT: Better posture, better mobility, resulting in better performance of exercises and better ability to tone and define muscle to gain your best results going forward.

Mobility is extremely important to your success. Improving mobility results in decreased pain and stiffness, and the ability to target the intended muscles.


Core control, posture, and breathing are all concepts you will learn more about in the first month, they may seem like minor things now, but they are the basics and to master anything you need to get the basics down.



Month 2 is when you start to challenge yourself and grow. Your habits, nutrition and exercise schedule, should now be cemented and you now hitting your stride.

Workouts are going to begin getting quite leg heavy, with a squat day, and a leg press day. Stability is a key focus, and exercises involving balance on one leg is included on Leg Day 1, while Leg Day 2 involves core work designed to stabilize the hips by isolating outer and inner glute and thigh along with moving weight on the leg press for high reps and sets. The isolation work combined with the high volume on the leg press is going to give your glutes and thighs that workout pump gym buffs talk about.


If during any workout you have joint pain, knee, back, hip or shoulder, I want you to decrease the weight, focus on form, and focus on controlling your posture, adjust equipment, and do what you can to adapt the movement.

If you are unable to adapt for any pain or unwanted stiffness in joints you should avoid the exercise and cautiously try it again the next time you see it in the workout.

If you do have difficulty with an exercise be sure to communicate that with me through the weekly feedback form and book your 2-5 minute checkin call to discuss.


Getting considerably stronger and more shapely glutes and toned legs, beginning to notice fat loss in the form of looser waistbands.

NOTE: Never work through pain that does not feel right, but still attempt each week, you may just need to learn your limits or learn what works for you. Remember the 5 main cues and focus on maintaining form within whatever range of motion you have before form begins to break down.



In month 3 there’s a blending of phases spanning over 5 weeks. There will be an introduction into lifting heavier with a focus on increasing strength in the front squat. The phases blend together from the middle of the 3rd month on week 10 and span until week 14 weight a de-load week in the middle on week 12.

De-load weeks are small blocks placed in the middle of a larger phase, or a small block of training to separate two distinct phases, they can be thought of intra phase training.



Each phase after the second month involves a de-load or refresh week. These are planned breaks from a heavier work load going to a lighter work load to aid with recovery between phases. Lighter weight is used, increased repetitions, and usually less rest, this can also be considered as movement practice to sharpen up form even further. During this period exercises are varied and allow your muscles active recovery to work out kinks and tightness in joints or overworked tired muscles.


Increased strength and proficiency of movement, metabolism at an all time high, this is the month you really start to notice physical changes. By the end of month 3 you should be anywhere from 12 to 24 pounds lighter (depending on starting point, and fitness goals).



In month 4 you are being primed to lift your 5 rep max on the front squat (Only once). Upon finishing the Strength phase you will be put through another 2 weeks of conditioning and recovery and then RE-Test your fitness test from the start of the program.


Picture perfect, strong, powerful squats. Defined glutes and the most athletic body you have ever experienced. Within the Fitness tests, there will be marked improvements in core strength, muscular endurance and cardiovascular endurance. Testing muscular endurance of hip abduction (glute med.), various core exercises, and push up ability plus a timed up hill run which progressively gets harder are among the fitness tests to be completed and compared to your first week results upon finishing your 16th week.

In Month 4 after 16 weeks, losing up to 32 pounds is absolutely possible and realistic. 

Upon completion of the 16 week program I will reward 1 or 2 members with a cash prize based on their consistent effort, Engagement in the Facebook Member Group, and completion of tasks coupled with their awesome results.

1 winner will be rewarded $500, or 2 winners will share $250.

Remember this is a process, it takes time to learn the movements and nuances of each exercise and to gain confidence in the gym. It will take conscious effort to develop the habits, discipline, and consistency necessary, but I am certain that following through with the guided material will help you achieve your best body yet and have you booming in self confidence in and out of the gym as you reach each goal you've set one by one.

What Kind of Results Should You Expect When Starting a Balanced Training Program?

Posture and Mobility Improves, Pain Decreases

Before Training

What should you expect with personal training? Yes, you will lose weight, but first your posture will improve and your ability to move well increases significantly.

Weight Loss undoubtedly follows as you learn how to use your body to it’s best capability.

Within 1 Month of Training

Standing taller and looking more confident is just the start. Better posture, means better mobility, better mobility means better exercise execution, all coming together to get your body to adapt and change how you want. 

More Obvious & Favourable Changes in Body Composition

Lets Build Something Together

Get Ready to See Some Big Changes

Imagine if you have tightness affecting your posture and how you stand. Your body feels tight, sore, and achy.

What do you think happens when you can correct your posture?

Month 2 is a month where serious adaptations in muscle strength, size and definition happens because you can now use your body as it was meant and can achieve much closer to full range of motion since there is less restriction and better core control.

If you weren’t consistent with the mobility work and weekly workouts, you wouldn’t be much further ahead than month 1.

A trainer is your guide and mentor in fitness, but he/she cannot do the work for you – results occur fastest with reps (quality full range of motion reps) and weekly consistency.

Strengthened Habits and Real Progress Leading Way to Clear Vision of Attainment of Your Goals

Goal Attainment


Habit Formation


Nutrition Adherence


Workout Effort


Body Transformation


Exercise Adherence


Well on your way to reaching your goal

It takes about 66 days to build a habit. Entering your third month, depending on the size of the goal and how disciplined you were, you will be either right there or 50% of the way there (depending on your starting point).

Lift Stress Away encourages and guides you on a Morning Routine to start the day off right.
A morning routine gets you in the right frame of mind and helps to start your day off with good habits, the more easily you can reach your goals.

Reflecting on what you are thankful for and taking stock of your success, while avoiding negative self talk allows you to keep positive behaviors in motion and positivity high throughout your days and weeks.

Change your thoughts to avoid negative self talk and limiting beliefs so you can unblock your success and do the things you need to do to succeed.

Mindset, discipline, staying accountable to oneself is how you will achieve your goals training with LiftStressAway training programs.




How Training With Lift Stress Away is Different Than Other Training Services


Mental Health and Mind Set is extremely important to your success (In all You Do), so we are going to focus on your mindset in the first two weeks to set you up for success.

There are 4 very important topics vital to building a success mindset when it comes to your fitness goals. They are Self Talk, limiting beliefs, potential barriers (Real or imagined, relating to self talk) and finally Goal Setting. Goal setting is actually the first task to do before the rest, it is the anchor to your motivation and commitment level, be sure to take your time with the Goal Setting worksheet. Once you set your goals and understand your why(s) on a deeper level, the other worksheets will be more helpful in helping you talk this out, set your workout schedule and strategies to avoid giving in to an “excuse” or taking it easy on a rough day.

Learn More

Click For Week 1 To Do List

Week 1

is the most important week, if you start strong you will do well. If you get behind on the tasks provided you will have trouble catching up and learning how to do each exercise properly.


1. First Day: Photos and Measurements
MIND SET / Work Books
2. Goal Setting: Find The Goal Setting tab below, refer to The Training Handbook as a Reference and Guide (pg. )
3. Self Talk Journal: Find the Self Talk Journal Below, refer to the Training Handbook (pg. ), this is to be done each of the next 7 days. (Do your Best, at least a minimum 4 days).
4. Barriers to Success: Do on Sunday or early Monday on Week 2.
Find The Barriers To Success Tab below, refer to The Training Handbook as a Reference and Guide (pg. ). In this work book you will strengthen your accountability and strategies to overcome giving in to barriers, many of which are simply mental blocks in the way of your success and happiness.

In Week 1 it is important that you:
Go through the 5 Main Cues so you better understand how to govern your own body position and posture during exercise.
Learn your Stretching Strategy.
Start on the 3 most simple and important nutrition habits, and
Do each of the 2 movement prep days found in Trainerize. Click Here For A Calendar of what is coming this Month.

The movement prep days are going to help you prepare for the Lift Stress Away Fitness Test in Week 2. That same test will be repeated at the completion of the program on the 16th week. See Fitness Tests Here

TRACKING PROGRESS, ABILITIES, AND PERFORMANCE Fitness Tests Here, also in tab below.

Follow along in the tabs on the side below. Each tab will be denoted Wk1, Wk2, Wk3, or Wk4 so you know when you need to complete each task.

View More

[popup url=”” height=”800″ width=”600″ scrollbars=”yes” alt=”popup”]Click for Week 2 To Do List[/popup]

Week 2

This is the week of your fitness tests. On each fitness test you will have a form to complete which will ask you some simple questions and also have you provide me a little info about your performance such as amount of reps or time held. You will also have video submissions on some of the forms, which will help me understand what more you might need (This is where I might customize the plan slightly to fit your needs), above all else it gives you and I a record of your starting abilities to compare with your abilities upon completion.

You will also track your eating habits for the week with a focus on the fat macro. You will calculate your minimum requirement for fats, and also track your week of eating so to determine if you need to decrease or increase.

Having healthy fats is important for brain health, hormone production such as testosterone (increases metabolism and contributes to building muscle), fat intake also helps with absorption and transportation to several key vitamins, thus are extremely important to your health and well being.

An adequate fat intake is 20-35% of your bodyweight, for the percentages we are going to use ideal body weight, which you will choose.

View More

Click For Week 3 To Do List

Week 3

is a pivotal week. At the end of this week we will know if further tweaks need to be made to your eating habits based on measurements and weight-loss. Take your measurements on either the Sunday before week 3 starts or that Monday. Take your measurements in the morning before having eaten anything, record in the trainerize app.

Measurements will be taken bi-weekly and photos a minimum of once per month, with a 5th set taken at the very end of training in month 4.
Photos and measurements should be taken first thing in the morning before eating or drinking anything.

Within Each Weekly Checklist The Possible Point Total Will Be Calculated and Provided


Follow the tabs and WEEKLY CHECKLIST to complete each task, stay committed, stay engaged throughout the process & achieve success and your goals.

It is my goal to give you exactly what you need to know and the framework to put it all into action. So do the forms, the extra learning, follow the guided material, build out your structures to get to the gym and make sure your nutrition is on point, and reach out when needed by doing the weekly Habits Checkin Form and booking Our Check-in Call.



[popup url=”” height=”800″ width=”600″ scrollbars=”yes” alt=”popup”]WEEKLY HABITS CHECK-IN[/popup]



The 5 Main Cues govern your posture, if you can always be conscious of and practice these cues in each lift or exercise you will have better exercise execution and will better be able to target the intended muscles for each exercise

Movement Cue 1&2: Tuck Head & Set Shoulders (2 min 53 sec)

How important is posture to exercise performance? To perform lifts well you must understand proper movement mechanics. Proper movement mechanics ensure you have good posture throughout your lifts. Without good posture you will not train the intended muscle (muscle groups). Tucking your head back and setting your shoulders down makes you stand tall and proud, but also ensures you keep your spine straight when doing a hip hinge, and allows you to utilize much more of your back muscles to strengthen your back as a whole.

Another good thing about keeping your head back and shoulders set down is that you can now push from your chest instead of the front of your shoulders and neck. Without good posture you cannot strengthen and develop your pecs.

Movement Cue 3: Breathing and Bracing (2 min 53 sec)

Breathing while contracting your core, also known as bracing, is a skill that needs to be developed. Most people can contract their core if they concentrate on it, but when movement is added into the mix often times people forget to engage their core, which can lead to low back injuries and poor movement mechanics for the rest of the body.

In this video you will learn how to engage your core while exercising and how to breath to assist core engagement and power on your lifts.

Movement Cue 4: Open Knees (3 min 10sec)

When doing anything that requires you to be stable there is a specific way to stand in order to maintain your stability. This stances is called an athletic stance. An athletic stance allows you to move quickly and use power.

Components of an athletic stance are:

1. Wide foot placement, shoulder width or wider (Usually)
2. A soft bend in the knees always. Standing straight up does not allow you to move.
3. Open knees, you can not move quickly and risk injury with knock knees (knees that fall inward).
4. Finally, a braced core, which is stronger with a strong athletic stance.

Remember this, closed knees equals turned off core, open knees equals turned on core.
Do all hip hinges and squats with your feet firmly planted and knees externally rotated. The degree of effort will increase as the load increases. Externally rotating your knees/legs activates your glute med and will help you explode out of the bottom of a squat when lifting heavier weight.

Movement Cue 5: Push Through The Feet (3 min 10sec)

Pushing through the feet implies you maintain good pressure through the whole foot. Throughout the majority of exercises you will either have 1 foot fully planted or both. In exercises involving split stances the back foot will be up on either the balls of the feet or mid foot with toes facing forward. In a staggered athletic stance you want your toes pointed forward. A flat back foot that is externally rotated is a recipe for a twisted knee.

In this video I cover a concept called torque which applies to your hip and shoulder joints. Watch to learn more.

Bonus Cue: Hinge back before your squat

This cue applies more to those with hyper mobile ankles who are able to freely drop there butt straight down. This is advantageous but, also dangerous at the same time as most non exercisers with this type of mobility do not use their hamstrings or glute because all their weight is more forward. This usually comes with sore knees and risk of injury as there is much more pressure driven into the knee.

A slight hinge before descending into their squat cues them to use their glutes and hamstrings to get back up. Watch the video to learn more.

Find the Movement Prep in Trainerize.

The 2 exercises (Hip Hinge with Broomstick & Wall/Floor arm slides) listed below the Fit Test information are important to master (especially the Hip Hinge with Broomstick). I want you to complete the forms and submit a video of you performing the exercises. This will provide me a better understanding of what you need.

The Movement Prep is going to help prepare you for your Week 2 Fitness Tests.


The Movement Prep and learning materials provided will assist you on performing your Week 2 Fit Tests. The Fit Tests tell us about your muscular endurance in your legs, core control, pelvic control, and shoulder stability and mobility.

It also tells us about your overall conditioning of your body and it’s various muscle groups and will measure your cardiovascular endurance with a simple uphill to light jog treadmill test.


Areas of interest and exercises included.

Glutes: 2 Glute abduction exercises plus Wall Squat
Core: Deadbugs, and Plank Ups.
Incline Push Ups: Testing shoulder and back stability and ability to isolate the chest.
Seated Rows: Testing ability to isolate shoulder blades and pull using mid and low back scapular retractors and depressors.
Stationary Lunges: Testing glute strength, endurance, and ability to lower oneself under control. (Important for squat ability)
Cardiovascular Endurance: Incline Treadmill Walk to jog test

The same fitness tests will be completed at the end of the training to measure your increased progress and abilities


Hip Hinge with Dowel

The Hip Hinge is an extremely important movement pattern to master. View the video provided in the movement prep and provide a video submission with the google form so I can see that you are able to copy the movement pattern.

For submitting a video you receive points, for submitting to Facebook or allowing me to submit and to critique, you will earn more points towards your participation total and towards winning $500 at the end of 4 months.

Upload your Hip Hinge Attempt with this link! Hip Hinge with Dowel Upload

Floor and Wall Slide

Wall Slides will identify if you lack thoracic mobility and/or have tight shoulders. The goal is to keep your stomach drawn in so to maintain a light pressure from the low back against the wall. Then you go through the movement while keeping 5 points of contact against the wall. 1. back of head, 2. Shoulder, 3. Elbows, 4. Hands 5. Low back.

Thoracic mobility is the amount of movement in your mid back, from bottom of rib cage to base of neck. Many people lack mobility here and have difficulty engaging their core.

Bracing your core draws your rib cage down and allows you to correct excessive low back extension to an extent.
Poor mobility in the thoracic spine is often accompanied by poor shoulder mobility. If unable to pull your shoulders back and set your shoulder blades down, you will have a rounded forward posture with your shoulders rolled forward. A posture with rounded shoulders has no choice but to lean back to hyper extend at the low back in order press weight over head.

When squatting, rounded shoulders and forward rounded posture will make staying upright more difficult and will cause too much flexion and extension in the low back. This is especially the case when back squatting with a barbell on the back. Usual holding a weight in front solves the issue.

Movements of the scapula, in each movement muscles are working to achieve that movement. Scapular depression is the most important movement.

Tip: Thumb up and back opens chest and sets shoulder blade down. Try This: Hold your arms out to your side open your palms to the ceiling, then rotate your palms down until your thumb points to the ground. Take note of the difference. To train the chest and effectively row, we need open hands with the thumb up or even slightly rotated back. (Feel your shoulder blades drop down and “set” into place) This is what trainers mean when we cue “Open Chest”

Answer the google form questions below so I can see that you did the work, this exercise is important to identify if you can do back squats or over head press. Back squat requirement is achieving the start position. The over head press requirement is being able to raise your arms while maintaining contact with low back, shoulders, elbows, hands, and head against the wall.

Watch the video to see the regressions to progression, easiest regression is with feet against wall laying flat, first progression – laying feet on floor, 2nd progression – sitting back against wall, 3rd progression – standing against wall.

Here is a bonus exercise to help with thoracic extension.


Fill out the following Google Form to Submit to me the stretches that worked best and to develop your own mobility routine.


Based on the information provided I can specifically shape your mobility routine for you, and possibly include additions.


Based on your Fitness Tests in the following week (week 2) I may again alter your mobility routine to best suit you.


List of Mobility Exercises found on the Trainerize App in the Beginner Warmup and Mobility Routine Provided

Goal Setting Work Book

View The Training Handbook
 (Strengthening Your Why begins on pg. 3)

Self Talk Journal (Identifying and Controlling Negative Self Talk Begins on pg. 5)

Barriers To Success (Barriers to Success begins on pg. 6)

Over the Next Month we are going to strategically build your eating habits.

By the end of the month you should have a structured routine centred around your workouts, with a balance of Protein, Fat, and Carbohydrates. Each week you will have a task to complete to slowly build out your eating habits to guide you in reaching appropriate protein and fat intake, and to use carbohydrates to tweak your caloric intake up or down to support your goals.

Read the Nutrition PDF over the course of the week to guide you on the next habits implemented.

WK 1 Nutrition Habits and Tasks


Increase Protein Intake: Follow the Instructions and Submit your answers from This Form

Increase Vegetable Intake: Are you eating 4-6 servings of Vegetables Per Day? Fill The Form Out

Increase Water Intake: Are you drinking enough water? Aim for 13 cups, approximately 4 Liters, Fill The Form Out.

Week 2 Nutrition Habits and Task


Click Here to Calculate Your TDEE and Calorie Deficit

Use the above calculator to determine your daily calorie limit based off of a safe 500 calorie deficit and the amount of workouts you plan to complete.

Only consider Resistance training, the home body weight workout, and the Sprint interval day as workouts. If you only do 2 workouts per week plus steady state cardio (running at a speed you can maintain longer than 3 minutes up to 30 minutes), then select the Activity Multiplier that says between 1 and 3 workouts per week.

If you are doing 3 workouts per week but, the intensity is high you could consider moving up to the Moderate activity group.

Type of work, if you play sports, etc. all factor into what Activity Multiplier you should choose > View the instructions on the right of the calculator.

Once you know your caloric intake, you can now calculate your fat calories and grams from fat in the form provided below.

Know your Fat Intake: Follow the Instructions and Submit your answers from This Form

7 Day Reflection: What Changes Will You Make to Reach or Reduce Fat Intake to Maintain an Acceptable Range? Fill The Form Out

Week 3 Nutrition Habits and Task


Stay pat, and weigh yourself at the end of the week.

By now you have made important changes to your eating habits. You increased vegetable intake to 4-6 servings (fist full), increased water intake to 3 litres, increased protein (0.75 x ideal body weight), increased or decreased fat intake to reach a healthy range and determined a scheduled way of eating around workouts.

Based on the weight you lost or potentially gained you will now track carbohydrates or continue eating in the same manner.

Next week you track carbohydrates if you are gaining or if you lost more than 2 pounds last week. Losing more than 2 pounds might sound pretty good, but if it is substantially more than 2 pounds there are potential issues you will have to consider.

  1. You might be eating too little to support your efforts in the gym and build muscle.
  2. This is IMPORTANT!
    *You might end up with hard to diminish loose skin if you lose weight to fast. (A client of mine had this real issue, she dropped very quickly, going from 305 to 235 in 3 months).

If you lost weight at a rate faster than 2 pounds per week, consider making sure you intake an additional 50-100 calories of carbohydrates. If you lost at a rate slower that 1 pound per week, didn’t lose anything, or slightly gained consider decreasing carb calories by 100 plus.

12 grams of carbs = 48 calories
25 grams of carbs = 100 calories
37.5 grams of carbs = 150 calories
50 grams of carbs = 200 calories

Track your Carbohydrate intake for the following 4th week based on weight lost this week:
Do your weekly measurements in Trainerize and provide me your results of your measurements and results on the scale on  This Form for easy reference.

Week 4 Nutrition Habits and Task


If you have not lost any weight we will now look to track carbohydrate intake. Bring a journal with you and jot down serving sizes, or record the calories direct from any packaged foods with labels. When you get home at the end of the day look up the calories online and jot them down. Make sure your serving sizes are as accurate as possible.

I do not want you making major changes to the serving sizes just yet. All I want from you is to discover on average how many calories from carbs you consume, and to learn how many more calories you may be consuming compared to the serving size on the box.
EXAMPLE: A serving size of cereal is quite small, it would not surprise me if someone consumed 2 or 3 servings at once. And with even healthy cereal containing 10 grams of sugar it is pretty important not to over do it on cereal.

With that said with the cereal example, as long as your daily caloric intake goal is met and not surpassed you could eat 5 servings of cereal if there was room for it after you met your protein and fat needs. Which we have calculated and are currently reaching, now we can determine just how many grams and calories of carbs you should eat to reach your calorie limit calculated in week 2.


CONSIDER: If you eat on average 3 slices of bread a day of which has calories listed on the label per 1 or 2 slices, you can easily calculate that. However, If you’re eating a potato, the only way of knowing serving size would be to weigh it on a food scale, then google it, or go on myfitnesspal to find the calorie count based on the grams weighed and eaten.

Getting a food scale will be a good idea if you want to do this accurately.

Carbohydrates come from: Pasta, bread, rice, bagels, potatoes (These are your traditional starchy carbs) ; Vegetables, fruits (Sugar), some nuts, beans (Less starchy, slower digesting – depending on type of fruit) ; Finally you got the baked good, soft drinks, and “Real” fruit juice, the sugary deliciousness. Remember to track your liquid calories when it comes to tracking carbohydrates.


To track accurately you should bring a measuring cup and figure out your serving sizes of most food, this will be difficult when you go to a restaurant and you will not know the ingredients and amount of oil or any high calorie addition in any dish, the best you can do is a google search of the restaurant or a database like that may have the restaurant and dish listed.

For this week of tracking, try to avoid going out to eat and eat as if it were a regular week or slightly less exciting week, try to avoid going out to restaurants.

In the Nutrition Handbook I will have resources and guidance on how to prepare for or recover after and how to eat sensibly at restaurants.

If you lost weight at a rate faster than 2 pounds per week, consider making sure you intake an additional 50-100 calories of carbohydrates. If you lost at a rate slower that 1 pound per week, didn’t lose anything, or slightly gained consider decreasing carb calories by 100 plus.

12 grams of carbs = 48 calories
25 grams of carbs = 100 calories
37.5 grams of carbs = 150 calories
50 grams of carbs = 200 calories

Come back! 

Come back to this form at the end of the week once you have examined your eating habits and tendencies. Determine how to reach an appropriate carbohydrate intake and where you can tighten up current eating habits to do so, fill This Form for me to see your plan of action!

Review the Nutrition Handbook for important information on Carbohydrates.

Have you Read How to Intermittent Fast? Interested?

If you are interested in intermittent fasting and are already missing breakfast I encourage you to try it out. The habits you will be learning over the course of the month will help you to nail down how much you should be eating of Protein, Fat, and Carbohydrates.

With Intermittent Fasting you just have a smaller window to reach your caloric intake and macronutrient requirements. Read in the PDF for all the Benefits, it’s mainly a great way to manage caloric intake and blood sugar levels, so that you can avoid sugar cravings better.

My online clients who have done IF tend to get better results that the others but, if you follow the principles of my Nutrition Handbook you do not need to do intermittent fasting and will experience similar results. Nutrition Handbook: 12 Rules To Structure Your Eating (Around Your Workouts)

If you currently thrive off of having breakfast or can’t imagine skipping then just focus on restructuring your Eating Habits and consider starting IF in Month 2.

Sleep Quality and Sleep Quantity will Absolutely Effect your Results if they are Lacking. 

In this Section we get them in Check
(go to pg. 9 of the Training Handbook)

Please fill out the following form so we can trouble shoot your sleeping habits if it is needed.


Morning Routines are just as important for setting the tone of your day: Increase Positivity, Focus, and Follow through with Habits

In this Section we create a morning routine (go to pg. 10 of the Training Handbook)

Please fill out the following form so we can trouble shoot your sleeping habits if it is needed.


How much protein should you eat? What kind of carbs should have? Should I avoid eating fat? Do I need to be eating every 2-3 hours? What happens if I miss breakfast? How late can I eat? I should avoid carbs at night right?

My Nutrition Guide answers all these questions and more. Stop making things complicated, make good choices and follow these 12 Simple Rules to Structure your Eating (Around Your Workouts).

Currently Being Updated

Want to know how to squat, deadlift, bench press (or push up), and bent over row?

Read to understand why these exercises and variations of these are so important. These 4 exercises are the foundation of movement.