Welcome to the Ladies Only Group Coaching Team!

First off, I am super grateful you have chosen to be a part of our group coaching!  So, I’ll start by saying thank you.  I am 100% confident that if you are willing to put in the effort required for the goals you have, we will get you there.  There’s no doubt in my mind.

 Let’s get into the details of what it’s going to look like being a part of the group coaching experience and what you can expect.

 Please take 3-5 minutes and read through all the information below.  It’s important.

Exercise Programming:

There will be two programs.  One that’s tailored for the gym, and another that’s tailored for at home which will require dumbbells and resistance bands.  So, decide which place you are going to be working out and that will be the program you run.

Which brings me to my next point, you will be receiving a new program from me every 4 weeks inside the group.  So, you will run the same program for 4 weeks and follow the progression systems we have in place in each workout to ensure your body is progressing over each 4 week block.  You may have entered group coaching in the middle of a training block, so I will send you a “bridge program” with your nutrition packet that you will run until we start the next block of training.  

If you have specific questions about the workouts or need any adjustments to specific exercises in the program because of equipment or limitations, please ask those questions in the group and we will answer them for you there.

I also make a video post inside the group for each new workout block that I  post explaining in detail how to read/follow the program correctly so you have full confidence in what you’re doing each time you get a session in.  So make sure to watch that as well.  I will tag you in it when you join the group.

Also, if you want us to check your form on any of the exercises, feel free to post videos of you doing the exercise in the group and we will help you there as well.     


As discussed, all of your nutrition protocols will be 100% individual to you and your goals.  In order to get your nutrition protocols ready for you, we need you to fill out this questionnaire so that we can get the info needed from you in order to do so.  After we get that back from you, we’ll build out your nutrition packet and send it to you before the upcoming Monday when you’ll begin.  If you sign up on a Friday, Saturday or Sunday, please give us until Thursday of the next week to get you your starting packet.   If you sign up Mon-Thursday, we’ll have it ready for you by the weekend so you can begin on Monday, as long as you get the questionnaire filled out by Thursday.


Bi-weekly, we will hold accountability posts in the group where we’ll be asking about your progress, any struggles, anything coming up in the next week that you’d like our help with to navigate, etc.  You can also ask questions inside of the group whenever you have them.  Alex and I will be posting helpful tips and strategies regarding training, nutrition, and mindset each week as well.  So look out for those   Again, please don’t let any unanswered questions you have go.    That’s what we’re here for.

You can request access to join the group, here.  We will accept your request to join the group a week before we begin. 

Also, if it makes you feel more comfortable posting in the group anonymously.  There is the option to do so every time you post a question or comment.  Meaning only Alex and I will be able to see your name when posting something and everyone else won’t know who the question was from if you choose to do so.

Below is a link to the Nutrition Handbook that I have created for you as well.  When you get some time, give it a read after you finish filling out the questionnaire to understand the principles that your nutrition will be based off of.  This is NOT your personalized nutrition guide that we will be creating for you.  This is just a general guide breaking down the principles that we’ll be following regarding your nutrition and answering many common questions.  So keep that in mind. 

I know this a lot of information, but here are the ONLY three things you need to worry about right now:

1. Fill out the questionnaire:

Nutrition Questionnaire

 2. Request access to join the group:


Ladies Only Group Coaching

3. Read through the Nutrition Handbook


Client Only Nutrition Handbook

Don’t get overwhelmed!

We’ll take everything step by step.

We are extremely excited to assist you in reaching your fitness goals.

Please fill out the nutrition questionnaire ASAP.  That’s the most important thing we need from you now so we can begin working on them

We’re very excited about helping you crush your goals along this journey. 

If you have questions, feel free to reply to this email. 

Look forward to getting you started!


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