/8

How do you want to feel as you move?

Select one or more options

More stable and strong (strength)

More flexible and mobile (mobility)

More stamina and energy (conditioning)

I'm not sure

/8

How comfortable do you feel with strength training?

I've literally never picked up a dumbbell before 😅

Not super confident, but I know a few basic moves

I know how to put my own strength workout together

I've been strength training for years

/8

How often do you currently do intentional movement?

This includes any walks, swimming, bike riding, gym or studio class, strength training, mobility work, yoga, martial arts, etc.

0-1 times per week

2-3 times per week

4-5 times per week

6+ times per week

/8

Starting at the top of this list, choose the first option that applies to you.

It's physically challenging for me to get out of bed

It's physically challenging for me to get off the couch

It's challenging for me to bend over and pick things up off the floor

It's challenging for me to get off the floor

It's challenging for me to climb a flight of stairs

It's challenging for me to climb a mountain

/8

Is starting a new task or switching/transitioning tasks a challenge for you?

Think of how this affects your movement practice. Is it easy to get started, or change what you're doing if it's not working for you? Or do you tend to avoid getting started, or keep doing something that's not working for you, or quit altogether instead of adapt?

Yes, I get stuck, even if I want to do it.

Yes, but I have systems that help me with this!

No, is that a thing?

/8

Question

How much time can you realistically invest in structured movement?

I want shorter, more frequent workouts (15-30 minutes)

I could do two to four 30 minute workouts a week

I enjoy longer workouts

I'm not sure, I just want to get started

/8

How much money can you invest in structured movement?

What's the lowest cost option?

$50-100 one time or monthly

$200+ per month

/8

What type of equipment do you have access to?

Or, what could you get access to if you need it for a movement program?

Just my body!

Light equipment (yoga mat, resistance bands, etc.)

Dumbbells & Kettlebell(s)

Full gym - barbell & plates, cable machine, dumbbells, kettlebell(s)

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1:1 Training

You'll feel supported with our highest tier of coaching: 1:1 training!

This looks like:

meeting virtually with your coach several times a month
workouts centered around your values
learning skills you want to improve on
getting your questions answered in real time
troubleshooting challenging movements
pivoting to moves that feel good without feeling shame
built-in community via the Team PowerUP group chat
monthly educational workshops to build your knowledge

Want to meet your potential coach first?

Schedule a consultation with Christine here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=d651a1be7c904bddafe5a3f4c6f1f95e

or Sarah here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=c2691235b58b4ce7a05b9b063a145bc9

Or if you're ready to sign up for training, these are our most popular options for new clients:

30 minutes, 3x/month: https://www.trainerize.me/profile/powerupmovementco/?planGUID=64838621ce524cbda86129ae26fafef7

30 minutes, 6x/month: https://www.trainerize.me/profile/powerupmovementco/?planGUID=1bf5b4e584144fdbb1776efadce79fcb

55 minutes, 3x/month: https://www.trainerize.me/profile/powerupmovementco/?planGUID=7721bf982cf142cdac4a16e1b0d6bf5a

Customized Movement Programming

You need customized support, but you can implement it on your own. Customized Movement Programming is perfect for you! Imagine:

A custom movement menu so you can choose workouts based on your your day-to-day needs
Variety of workouts based on your preferences - choose any combo of:
- strength, mobility, and conditioning
- standing, seated, and reclined
- full gym, at-home, and combination
- dumbbells, kettlebells, bands, cables, barbell, etc.
Unlimited text support from your coach, helping you work through tough weeks and setbecks
Monthly education calls with Coach Sarah to learn more about making your movement practice feel good
A community of folks just like you!

Get your programming and support from Coach Sarah: https://www.trainerize.me/profile/powerupmovementco/?planGUID=aae6bd2f6f744fd6a4c6577fa10090a6

or schedule a consult here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=c2691235b58b4ce7a05b9b063a145bc9

Get your programming and support from Coach Christine: https://www.trainerize.me/profile/powerupmovementco/?planGUID=9d940633bcf54a0f8f01e54163ea826f

or schedule a consult here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=d651a1be7c904bddafe5a3f4c6f1f95e

Strength For Absolute Beginners

The basics with lots of explanation. Guidance when you get stuck. Our hybrid beginner program is perfect for you! Strength For Absolute Beginners (SFAB) is a unique, 8 week program that teaches you basic strength training from the ground up. We assume you know nothing, and teach you EVERYTHING, with lots of variations so you can adjust moves to feel good in your unique body.

SFAB has two options:

1) Live - includes two 1:1 sessions with your coach

2) DIY - it's all you baby, and you can start any time!

All you need are a couple of dumbbells and/or kettlebells, or use household objects instead!

Register for DIY SFAB and start today: https://www.trainerize.me/profile/powerupmovementco/?planGUID=6c7b23eb29164b6dbf51c98f758f5028

Join our next live round of SFAB (June 1-July 26 or

September 7-November 1): https://www.trainerize.me/profile/powerupmovementco/?planGUID=d7c950f2072c42e99ca9205a0cab14af

Cozy Home Strength

Build strength from the comfort of your couch, floor, or mat! These workouts are suitable for folks who are familiar with basic strength movements. 12 weeks, dumbbells and kettlebells, $60

Get it here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=5ad3421d076e473faf299bba4c933db1

Quick & Spicy Strength

Ideal for intermediate lifters, this program offers efficient-yet-challenging workouts. 12 weeks, dumbbells and kettlebells, $60

Get it here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=f2419d38a6064457972006ed7ecec54b

Full Spectrum Strength

Progressive overload with classic lifts, for people with access to a commercial gym or a really stocked home gym. 15 weeks, barbell, cable machine, dumbbells, kettlebells, bands, $75

Get it here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=276a358fce214fa78052489f23b2c160

Conditioning At Home

Spice up your heart rate with these easy-to-integrate workouts you can do in your PJs. >30 minute conditioning workouts + general movement prescriptions to get you up and going. 4 weeks, all you need is a wall and a step, $25

Get it here: https://www.trainerize.me/profile/powerupmovementco/?planGUID=8b19fcae723b4e95a7696b000d544719

10x10 Seated Mobility & Strength

This accessible series in PDF form offers you 10 different routines that can be done completely seated. Whether you're dealing with a lower body injury, need wheelchair-friendly workouts, or you just want to workout without getting your heart rate up too high, 10x10 Seated Mobility & Strength is for you!

Get it here: https://fabulous-grass-38942.myflodesk.com/luvx7hn0qj/checkout

10x10 Reclined Mobility & Strength

This accessible series in PDF form offers you 10 different routines that can be done completely reclined. Whether you're dealing with back pain but still want to move, have an injury that makes sitting up not an option, or you just want some chill workouts you can do in bed, 10x10 Reclined Mobility & Strength is for you!

Get it here: https://fabulous-grass-38942.myflodesk.com/xfsuuzyaj2/checkout

10x10 Travel Workouts

This accessible series in PDF form offers you 10 different routines that can be done without equipment. Whether you're on the go, or you just want some workouts you can do at home, 10x10 Travel Workouts is for you!

Get it here: https://fabulous-grass-38942.myflodesk.com/xejyvc4ynh/checkout

Strong FEET

Struggling to be consistent with walking or any movement program because your feet quickly get tired or painful? Strong FEET is for you!

It's simple, accessible, and doesn't require a lot of time. The movements can be used in any volume and order that you find helpful, but there is a structure provided so that you can progress from easiest to most challenging at a pace that works for you.

Get it here: https://fabulous-grass-38942.myflodesk.com/ud0u763vgj/checkout