Gym workouts will be roughly 60min depending on how much rest time you need to take throughout the workout.

Home workouts are set-up as EMOMs (every minute on the minute). This fast-paced training style means only 30-35min is needed.

The gym & home programs have 4 workouts per week with the following split:

2 lower body days

2 upper body days

1 full body day

The 12-week Glute Gains program consists of 3 lower body workouts per week with a focus on glute progressive over load to accelerate strength & growth.

When you finish the program, you can always repeat it using heavier weights or with the intention of doing better than the first time around. The style of training I used in these programs is my tried and true method for gaining muscle over the years.

If you finish the Glute Gains program, the workout tracker is designed to continually update based on the weights you log. If you revisit Week 1, it will recommend weight based off where you ended in Week 12.

The Nutrition Training Program is my 4-step framework to help you go from dieting to intuitive eating. I fully believe you don't need a strict diet to achieve your goals. I'm here to teach you how to create an overall healthy eating pattern that works for your unique needs.

Step 1: Tweak & Keep - All about learning where you've been and what you've tried. Tweak what hasn't been working and keep what does. Learn how to build solid habits that you can be consistent with. 

Step 2: Nutrition Foundations - I walk you through the nitty gritty of nutrition info in the Nutrition Training Guide. Understanding the important foundations of nutrition (calories, macros etc.) but ultimately, how to move into an approach that's flexible and intuitive. We'll talk about my 5 pillars of a healthy eating pattern, honoring your hunger & fullness, and how to balance meals. 

Step 3: Nutrition Applications - Now that you've laid your foundation, let's take action. We're talking about meal planning/prepping, emotional eating (and coping with emotions without food), and navigating social situations. 

Step 4: Meaningful Movement: Ties in with the workout programs and overall how to build a consistent routine that gets your body moving. We talk about gaining muscle, weight fluctuations, and respecting your body. 

Each program has 4 workouts each week. Each workout is full body and will take roughly 45-60min depending on how much rest time is needed throughout the workout. 

A gym would provide you with all the equipment you need to complete this program.

If you have a home gym that has: An adjustable bench, barbells, a variety of dumbbells, resistance bands (can be used in place of cable towers), and a yoga mat then you can absolutely do this program at home. 

If you have heavier dumbbells but no barbells at home, you can always use the dumbbells in place of the barbells. 

Yes! There are exercise modifications!

You'll see modifications for two types of hip pain: "SPD pain" (front hip pain) as well as "SI pain" (back hip pain). The specific type of hip discomfort you're feeling warrants a different modification. 

In the education module we cover a variety of topics that include:

1. The changes that are happening to your body and how they impact your movement

2. Common aches and pains and what to do about them in your workout routine (think: hip pain)

3. Managing intra-abdominal pressure with proper core engagement to help lessen ab separation

4. How to properly use your core outside the gym and during everyday tasks

5. How to breathe (and not breathe) during your workouts. Again, a huge focus on managing ab separation the best we can

6. The pelvic floor: Where the muscles are (with animated visuals), how to engage them, and how to coordinate with your breath

7. Techniques to prepare your body and mind for labor and birth 

All three programs offer the same nutrition & educational material so you won't miss out on anything!

The only difference in the programs is the length of each program (how many workouts are provided). 

These pregnancy workout programs do not have postpartum workouts included (currently a work in progress).

As a Registered Dietitian, I've provided a Pregnancy Nutrition Ebook that covers:

1. Supplements: prenatals, iron, omega-3, pre-workout, and protein. As well as supplement safety

2. Caffeine recommendations

3. Top 10 pregnancy related vitamins & minerals and their food sources

4. Deep dive into food sources of iron and what boosts/inhibits iron absorption

5. How to balance meals and take an intuitive approach to your eating pattern

6. "Eating for two" and breaking down calorie needs in each trimester and pregnancy-related weight gain

7. Tips for alleviating nausea

8. "High risk" foods and general food safety best practices 

9. Breastfeeding: fluid and calorie needs

10. Products marketed to "increase" milk supply

11. Caffeine and alcohol during breastfeeding

12. How your diet impacts baby during breastfeeding

I've compiled a list of freezer-friendly meals for the first few weeks of postpartum.

There are 30 total recipes between breakfast and main dishes. 15 of which are vegan/vegetarian friendly.