Foundational Movement Program
Personalized movement guidance for active moms who want to feel strong, capable, and confident in their workouts.
You Might Be Feeling This...
You work out, but something still doesn’t feel quite right.
You work out, but something still doesn’t feel quite right.
You may feel like:
- Your core isn't as strong or reliable as you want it to be.
- You feel unstable when your workouts get more intense.
- You want to lift heavier, but something is limiting your progress.
- You have nagging aches or movement limitations that keep showing up.
- Your body feels different after pregnancy or having kids.
- You're pregnant and aren't sure how to safely continue exercising or when and how to modify your workouts.
- You want to stay active throughout pregnancy without constantly worrying about causing pain or doing something wrong.
- You want to go through pregnancy feeling strong and capable — not waiting until postpartum to start rebuilding.
- You know you need to work on your foundation, but you don't know where to start.
Maybe you've tried adding more core work.
Maybe you've tried exercises you found online.
Maybe you've been given exercises before, but you weren't sure why you were doing them or whether they were actually addressing what you needed.
Or maybe you're pregnant and finding yourself wondering:
Can I still do this exercise?
Should I modify it?
What should I be doing differently as my body changes?
How do I keep training without ending up with back or pelvic pain?
And you still find yourself asking:
What is actually holding me back?
What should I be working on?
How do I know if I'm doing the right exercises?
How do I build my foundation without adding another full workout to my schedule?
You can get through your workouts.
But you don't feel as confident, capable, or strong as you know you can be.
And you want to understand what your body needs next.
Why Nothing Has Worked
A lot of exercise and postpartum guidance focuses on giving you a list of exercises to do.
Do your core work.
Strengthen your glutes.
Work on your mobility.
Stretch this.
Activate that.
But your body isn't a generic checklist.
What you need depends on how you move, what you're currently doing, what you're trying to accomplish, and where you're getting stuck.
Because the thing limiting your progress isn't always the thing you expect.
Your legs might be strong, but your core may be limiting your squat.
Your hip may feel tight because of the way you're moving somewhere else.
Your strength may be increasing faster than your stability can support.
And when your foundation can't keep up with the intensity you're asking from your body, your body will find another way to complete the movement.
That's where compensation can show up.
The goal isn't to do more exercises.
It's to figure out which exercises actually matter for you.
What's Actually Happening
You work out, but something still doesn’t feel quite right.
You may feel like:
- Your core isn't as strong or reliable as you want it to be.
- You feel unstable when your workouts get more intense.
- You want to lift heavier, but something is limiting your progress.
- You have nagging aches or movement limitations that keep showing up.
- Your body feels different after pregnancy or having kids.
- You know you need to work on your foundation, but you don't know where to start.
Maybe you've tried adding more core work.
Maybe you've tried exercises you found online.
Maybe you've been given exercises before, but you weren't sure why you were doing them or whether they were actually addressing what you needed.
And you still find yourself asking:
What is actually holding me back?
What should I be working on?
How do I know if I'm doing the right exercises?
How do I build my foundation without adding another full workout to my schedule?
You can get through your workouts.
But you don't feel as confident, capable, or strong as you know you can be.
And you want to understand what your body needs next.
How This Coaching Is Different
This is not a generic corrective exercise program.
And it's not another workout program.
I don't give you a predetermined list of exercises and send you on your way.
Instead, your movement assessment helps identify the areas that deserve your attention based on your body, your training, and your goals.
You'll learn each exercise or concept with me so you understand what you're doing and why.
Then you take that work into your own routine and practice it independently.
The goal isn't for you to depend on me forever.
The goal is for you to become better at understanding your own body.
So you can recognize what is limiting you, know what to work on, and continue building your capacity.
What This Program Includes
Inside the Foundational Movement Program, you receive:
- An individualized movement assessment
- 1:1 sessions every 2–4 weeks
- 2–5 new exercises or movement concepts introduced at each session
- Personalized exercises based on your assessment, training, and goals
- In-depth coaching on each exercise during your session
- PDF and video instructions for your individualized exercises
- Email support for questions between sessions
- The ability to send videos for movement feedback
Your individualized work is designed to take approximately 15–30 minutes per day and can be incorporated into your warm-up, cool-down, or existing routine.
There is no workout programming and no required weekly check-in.
You keep doing the workouts you love.
This work simply gives your body a stronger foundation to support them.
Sessions are available virtually or in person, depending on your location and individual needs. In person sessions are available within my local service area in Lancaster County, PA.
The Rebuilding Process
We keep the process simple and individualized.
Step 1: Assess
We start by looking at how you move, what you're currently doing, what you want to accomplish, and what may be limiting you.
Step 2: Learn
You'll learn the specific exercises and movement concepts your body needs — and understand why they're part of your program.
Step 3: Practice
You take your individualized work into your own routine and practice it consistently between sessions.
Step 4: Reassess + Build
Every 2–4 weeks, we meet again to reassess, introduce new exercises or concepts, and determine what your body needs next.
You are the one doing the work.
I'm there to help you understand what to work on, make sure you're doing it well, and give you the guidance you need to keep progressing.
Who This Is For
This is for active moms and moms-to-be who want individualized movement guidance without ongoing coaching or workout programming.
You may be:
- Getting back into exercise after pregnancy or a break.
- Already working out and wanting supplemental work to support your training.
- Doing CrossFit, strength training, running, or another type of exercise.
- Wanting to lift heavier or increase your training intensity.
- Dealing with nagging aches or movement limitations.
- Feeling like something is holding you back, but not knowing exactly what.
- Pregnant and wanting guidance on how to safely modify your workouts as your body changes.
- Wanting to stay strong and active throughout pregnancy without unnecessary pain or fear around movement.
- Looking for a simple, manageable way to work on your foundation.
You don't have to be a beginner.
You don't have to stop your workouts.
And you don't have to spend hours doing corrective exercises.
You just need to be willing to learn about your body, put in the work, and build from where you are.
Investment
Movement Assessment — $175
Follow-Up Session — $110
Initial 5-Session Package — $600
Follow-Up 5-Session Package — $500
Custom packages are available based on your individual situation and preferences.
What Happens Next
Start by booking your movement assessment.
When you book your movement assessment, you’ll be able to select whether you prefer a virtual or in-person session. In-person is available within my local service area in Lancaster County, PA.
During our first session, we'll look at your movement, your current training, your goals, and what you feel is limiting you.
You'll leave with a clear understanding of what we're going to work on and your first individualized exercises to begin practicing.
At the end of the assessment, we'll talk through your options for continuing, including which session package makes the most sense for your goals and situation.
If you decide to continue with a package, the $175 assessment fee will be applied toward the cost of your package.
There’s no need to decide on a package before your first session. We’ll figure out what makes the most sense for you once we have a better understanding of what your body needs.
You don't need to have everything figured out before you start.
You just need to be ready to understand your body, put in the work, and build a stronger foundation for the way you want to move.