30 day at home programs
move well. move often. move together.

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spark

it's just the beginning...

MISSION

ease into movement by focusing on setting goals, aligning your schedule to your life, and celebrating wins...oh, and getting in some feel GOOD movement along the way! here's what you'll find:

SMALL SHIFTS

focus on SMALL shifts in your life to help prioritize movement. SLOW and STEADY = sustainable! hard pass on going 0-100 on the freeway to burnoutsville!

MOVE WITH INTENTION

building a movement foundation is KEY. we're going to lay the groundwork so that your mind, body, and energy is READY to progress!

TOOT YOUR OWN HORN

it wouldn't be on brand for TGCF if we didn't celebrate the heck out of wins, right?! so get ready to practice tooting loud and proud!

R & R & R & R

rest. recover. reset. recharge. more isn't always better especially when you're diving into something new! we will take our time and let the shifts soak in!

SUSTAIN & BUILD

start small and build big! there are NO quick fixes - sorry to burst that bub! consistency & trusting the process make the perfect success cocktail! it all starts here!

*THE DEETS*

this program is delivered through the trainerize app and is 100% virtual. once booked, you'll receive your activation link - you even get to choose your start date! the program will guide you through 30 days of setting up your own wellness routine - you'll receive assignments via videos from me and have the freedom to move around your calendar to fit your own schedule! 

SIGN UP FOR SPARK!

pop

baby. got. back.

ready to work those cheeks and back?! POP's gonna give it to ya! check out this delightful 30 day program geared towards building strength and feeling empowered! here's what we're doin:

CRUSH THIS FROM ANYWHERE

the workouts are delivered virtually via the app trainerize and come stocked with demo vids & queuing for each movement! each workout is interval style format - press play & go!

BALANCED SCHEDULE- super BALANCED line up each week - you'll get: 2 strength days, 1 HIIT (low impact options included!), 2 mobility days, 1 'get movin'' day, & 1 REST day. work SMART! bonus, all workouts >45 mins! HECK YES!

INTEGRATE INTO YOUR LIFE

freedom to adjust your calendar to fit YOUR schedule. in trainerize you can track your progress & check off workouts to stay accountable as well as chat with me through the messenger feature!

DUMBBELLS & A FOAM ROLLER

you don't need much! grab your DB's and a foam roller & you're GOLDEN! LET'S WORK!

*THE DEETS*

this program is delivered through the trainerize app and is 100% virtual. once booked, you'll receive your activation link - you even get to choose your start date! the program will guide you through the glutes & back focused program -  you'll have the freedom to move around your calendar to fit your own schedule! 

SIGN UP FOR POP!

photos above by: lauren white

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