LIFT STRESS AWAY

WOMEN’S FULL BODY GLUTE CENTRIC PROGRAM

Discovery Call

4 MONTH LONG PROGRAM WITH FACEBOOK MEMBER PAGE AND ACCOUNTABILITY GROUP

LIFT STRESS AWAY

WOMEN’S FULL BODY GLUTE CENTRIC PROGRAM

Discovery Call
4 MONTH LONG PROGRAM WITH FACEBOOK MEMBER PAGE AND ACCOUNTABILITY GROUP

Book your Weekly 5 minute Follow Up Here!

Book Our Call

Regular exercise may alleviate symptoms of depression by:

  • Increasing energy levels

  • Improving sleep

  • Distracting from worries and rumination

  • Providing social support and reducing loneliness (being active in recreational sport or organized activity)

  • Increasing a sense of control and self-esteem, by allowing people to take an active role in their own wellbeing

 

Regular exercise strengthens your body and mind,

and with better mental health your physical health improves. When not controlled or managed poor mental health and stress manifests in your body and can lead to serious health conditions in the future.

 

Lift Stress Away is big on managing your Self Talk,

the way you talk about yourself can absolutely keep you down. To be successful: managing negative self talk and view of self is important going forward when developing and implementing a structured routine of physical activity in your life.

 

Goal of Lift Stress Away,

Teach you to be strong in the gym, so you can be strong in all other areas of your life. Enjoy more physical activities, do more physical activities, and experience more of life with family, friends, and loved ones.

Came From Facebook?

Have a look around, and learn a little more about the expectations and structure of the program, but not everything is visible as of yet!

I will be in touch within 48 hours of your Application submission,
but want to talk sooner?

Book a 5 minute call to discuss more in depth.
If it sounds like a good fit we’ll talk longer and hash out the details.

Book using the button by the form above.

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.

 

LIFT STRESS AWAY LEARNING HUB

AND MEMBER PAGE FOR INFORMATION, RESOURCES, AND SUPPLEMENTAL TRAINING

 

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.

LIFT STRESS AWAY LEARNING HUB,

AND MEMBER PAGE FOR INFORMATION, RESOURCES, AND SUPPLEMENTAL TRAINING

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.

READY TO START?
CLICK THE POSTER FOR YOUR NEXT STEPS

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.

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

Women’s Full Body Glute Centric Beginner Program

Online Program + Facebook Accountability Member Page

(FIRST CYCLE)

 

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.

MY ETHICAL BRIBE!

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

LOSE WEIGHT and WIN MONEY

READ BELOW ON HOW: TERMS and CONDITIONS

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 a ton of people’s lives, and 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.

HOW TO BE ELIGIBLE TO WIN

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).

4 Pillars of Success

There are 4 areas of focus, I call the 4 Pillars of Success. The materials and exercises provided will help to sharpen and shape your success in these areas, which will lead way to reaching your main goal:

1.

SELF AWARENESS AND MINDSET

READ MORE

– Knowing your self, your tendencies, and your goals on a deeper level allows you to better focus on what’s important helping you to avoid making poor choices or missed workouts.
– The right mindset will power you through your workouts, and help keep you consistent.

2.

NUTRITION

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– You need calories, and ways to manage intake to lose body fat, gain muscle and reach your weight-loss goals without starving yourself.
– In some cases, eating more is needed to unlock fat loss and results.
– In other cases, small tweaks to a diet and stronger discipline is what’s needed.
– Rarely do we need to eat less food. Get best sustainable results by creating calorie deficits through increased quality of food and consistent physical activity..

3.

MOVEMENT MECHANICS & FITNESS KNOWLEDGE

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– Proper exercise execution with full range of motion and mindful movement will get you results, not killing yourself through an all or nothing attitude of high intensity exercise.
– Increasing exercise knowledge increases understanding of the purpose of an exercise in relation to your goal. Understanding increases adherence.

4.

CONSISTENCY & DISCIPLINE

READ MORE

– Habits don’t form over night, to create change, you must change behavior
– New habits layered on top of each other over time is what creates long term results.
– Strong habits ensure you show up. A missed day slows progression in both learning of movements and accumulation of results.
PROGRAM DESIGN AND MONTHLY GOALS
Learn How to Workout Effectively, Eat based on Training, Improve Mindset and Confidence

PROGRAM STRUCTURE AND GOAL

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


VIEW EACH TAB TO UNDERSTAND WHAT EACH MONTH OF TRAINING ENTAILS AND TO GAIN A DEEPER UNDERSTANDING OF WHAT’S REQUIRED.

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.

WEEKLY HABITS CHECK-IN FORM(EVERY WEEK)

– 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.

WEEKLY CALL > BOOK OUR CALL

NEXT BOOK YOUR 2-5 MINUTE CHAT SO I CAN COVER SOME OF YOUR CONCERNS AND FOLLOW UP WITH YOU EACH WEEK.

Bi-WEEKLY TASKS

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.
IF YOU WANT A COLLECTION OF PROGRESS PHOTOS THAT DOCUMENT JUST HOW FAR YOU’VE COME:
FOLLOW THESE GUIDELINES:

Clothing:
– 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:

You will get instructions on how to measure at the program start date, be sure to do measurements bi-weekly. Without checking your measurements you may be under the false belief that what you’re doing isn’t working because the needle on the scale is barely moving.

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.

WEEKLY HABITS CHECK-IN

Each week do your Weekly Habits Check-in
(Also, found under the CONTENT section)

Once finishing the form be sure to book your 2-5 minute follow up call with me.

WEEKLY CALL > BOOK OUR CALL

USING 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.

MONTH 1 COMPONENTS

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

PHYSICAL:

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.

MIND SET:

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.

Also,

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.

COMPONENTS:

VOLUME & INTENSITY

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.

LISTEN TO YOUR BODY,

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.

MONTH 2 RESULTS:

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.

BUILD AND STRENGTHEN

COMPONENTS:

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.

INTRA PHASE | RECOVERY AND CONDITIONING

COMPONENTS:

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.

MONTH 3 RESULTS:

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).

FITNESS TESTS AND FRONT SQUAT 5 REP MAX (14th Week)

COMPONENTS:

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.

MONTH 4 RESULTS:

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.

Below Is Screenshots of What You Will Find in The Member’s Section of The Program Page.

Here you will Find all Important Feedback Forms, Extra Learning, Resources and Have the Ability To Schedule our Weekly 5 Minute Follow Up To Discuss Progress, and various Exercises if Requiring More Guidance

Below Is Screenshots of What You Will Find in The Member’s Section of The Program Page.

Here you will Find all Important Feedback Forms, Extra Learning, Resources and Have the Ability To Schedule our Weekly 5 Minute Follow Up To Discuss Progress, and various Exercises if Requiring More Guidance
The screenshots below give you an idea of what you will see in the Members Program Page. There is important training, learning, and activities to complete which will help set up your nutrition, mind set, and teach you all you need to know about exercising properly and effectively.