What if you could finally let go of all the guilt, the “should’s” or “its not enough” feelings about you and exercise?

Where you finally felt confident you could support yourself with a movement routine, supportive habits and check-in tools that really worked.

That worked with you, not against.

If that was true, would you finally be willing to let go of your belief that you’ll always be at war your body? Or your mental health?

That you could finally feel like you knew how to care for yourself through a flare up, and how to make your way back from one.

That you had the tools that worked for you and the unique ways your brain works - for the version of yourself you are right now, not the “new year, new me” version.

This goes way deeper than personal training.

Empowered ‘U’ is about changing your relationship to movement, to your body and to everything that holds you back — from living your best life, from going after what you want, from being unapologetically you. 

It’s about acknowledging who you are and what you need to thrive. It’s about learning the right tools to radically care for yourself (like habit hacking, understanding your movement threshold and motivation style).

It’s about learning who you are, what you want, and how to go after it.

If you’re like so many of my clients...

•  You struggle with moving your body, whether it’s due to chronic pain, flare-ups, negative self-talk or lack of motivation. 

• You’ve tried it all before. Youtube videos that never stick, bro-fitness coaches that make you feel worthless, a trainer who just didn’t get it. 

• You’re ready for something different. A tested framework that addresses your needs head-on, that is more than just a training program. It’s a mental shift.

• You’re over your own excuses, and ready to make a change. Invest in yourself, honour your worth, connect deeply with your body and unlock what you need to take care of your body and mind.

Here’s what’s included when you sign up…

• A 12-week group mindset and accountability program to address all the sh*t that comes up for you, caring for yourself, and movement. Mental, physical, emotional. Self-worth. Discipline. Motivation. and more.

• Six 90 minute group workshops with me, AK.

• Three 1:1 private coaching sessions with AK where we’ll focus entirely on you, your needs and what’s coming up for you around movement, your body, your worth and so much more.

• A deep dive into what’s holding you back, what you want and how we can take you there - from self-worth, to navigating flare-ups, to gym class trauma, I got you.

• Thought-provoking mind fuel homework to be completed during workshops and to dive deeper on your own time.

• Movement support via curated video lists, training plan or outdoor movement protocol included. Total beginner, novice and chronic pain/illness friendly.

• BONUS: 1 year Free To Move membership included! (Value $600)

• A results focused program that will change your relationship to movement, forever.

Payment Options

Your journey starts Tuesday, March 7th, 2023

"I joined Empowered 'U' as I was excited to be part of a queer, body inclusive, anti diet culture space to encourage movement. I was tired of feeling stuck in my unhealthy thinking/behaviour around movement. I also wanted help from an expert, accountability and a group environment."

- Empowered ‘U’, Cohort 1 Participant

Case Studies

Case Study #1: Andi

Andi came to me struggling with low motivation, unsure of how to care for themself and on a rollercoaster of mental health diagnoses and new medications. They knew it was time for a change, but couldn’t do it alone. Through our work together, Andi was able to release the idea that exercise had to be hard, painful and time-consuming. They started to add shorter movement sessions into their daily routine to support their physical and mental health, created boundaries in their week to prioritize their needs, and let go of their “all-or-nothing” mindset with movement.

Here’s what Andi had to say about their mindset shift: 

“The first big realization I had through Empowered U is that "It's okay." It's okay to struggle with motivation sometimes, it's okay to fall off the wagon, it's okay to not love how you look 100% of the time and it's okay to go slow. It's all part of the journey. Also: That I CAN do it! It wasn't that I was failing at taking care of my body, it was about shifting my mindset and finding a way that works for me.” - Andi

Case Study #2: Blaze

Take my client, Blaze. They started our work together frustrated with a changing work schedule, struggling to set up a routine to care for themselves, and managing chronic back pain that affected their daily life. Blaze knew in their gut what they needed to do, but couldn’t put the boundaries in place and set up the habits to actually do it. Through Empowered U, Blaze created a check-in boundary with their body at work, established a rock-solid routine to fit their physio exercises in every day, and found that honouring and caring for their body was easier than they thought it could be.

Blaze now feels confident in caring for themselves, and like they’ve opened the floodgates for what’s possible in their life now that their pain is under control.

If you relate to Blaze’s story, the good news is you’re not going to have to go it alone for too much longer. 

 In Empowered U, you’re going to…

• Create a movement (and rest!) practice that excites you. What does that look like? What does that feel like? How can you cultivate this in your everyday life?

• Learn how to create rock-solid boundaries to care for yourself. Instead of relying on wavering motivation, you’ll acknowledge your needs, learn how to prioritize, and create boundaries for your personality style. No more discipline or “forcing” yourself. 

• Understand how to check in with your body and its needs, and care for yourself accordingly. You’ll learn tools like the traffic light framework, the three W’s of check-ins, and remap your mindset with movement. Practical, useful, no-nonsense here.

• Unlock the keys to understanding your physical, mental, and emotional threshold for movement. How to decode signals from your body, like your heart rate, breath, and nervous system regulation, to manage your response to movement. You’ll start to understand your needs and build trust with your body.

• Try on different types of movement, new routines, and habits for yourself. If they don’t fit, you’ll learn to shed them without guilt or shame. It’s part of the process.

How could I possibly understand every intricacy of your body or your lived experience? The thing is, only you truly know that. 

What I do understand is what you’re going through.

I may not have the same list of symptoms, the same body feeling or the same diagnosis as you. But I truly get it. I know what it’s like to live in fear of a flare-up. To feel like you’re on a rollercoaster of symptoms. To feel like your body is in control of your life. Like it’s setting the limits, and not you. It’s time to reclaim it, and I’m here to help you with that.

Phase 1 - Your body, your health, your needs

Release the belief that your body wasn’t built for movement, and that it’s too hard and too painful for you. Let me guide you through tapping into your body’s ability and finally uncover what you need to care for yourself.

Together, you’ll be guided through a framework to tap into your body and what it needs, how it wants to move and what you need to step away from (for now, at least). You’ll learn how to set goals that feel exciting, and how to achieve them. We’ll uncover how your brain works, how to motivate yourself (or use an entirely different system!) and create habits that support your needs. Change isn’t easy, but it is possible for you.

Phase 1 includes: 

• Examining Your Relationship to Movement
  It goes like this: what have you tried? What doesn’t work? What experiences lead you to your relationship with movement? What did you enjoy as a kid? We’ll go through the factors that lead you here, uncover what you need to move forward, and break down the barriers that get in your way. By the end, we’ll have a complete picture of your relationship to caring for yourself, and how to move forward. 

• Setting Goals, Getting Goals
  You’ll start by dreaming big, what are those big lofty goals you never thought you could actually do? Write that down. Next, we’ll make a concrete, achievable plan to get started. You’ll learn how to set goals and create an action plan to get you there.

• Uncovering Your Motivation Style
  Your motivation style is the key to unlocking what you need to succeed. It’s about understanding yourself better, and how you respond to internal or external expectations. Once we know that, you can create supportive systems that work with your needs, not against them.

• Building Better Habits
  Habits are the secret sauce to achieving everything you want. It’s like hacking your own brain. You’ll learn how to make life easier for yourself by habit stacking, as well as creating reward systems to give you the extra support you need to succeed.

Phase 2 - Do what feels good, release what doesn’t

Almost everything you’ve been taught about fitness is capitalist, racist, ableist, and fatphobic. Like, no pain, no gain. Consistency is key. Push yourself to extremes. Track everything. Strive for constant progress. No days off.

Let that sh*t go.

Finally start truly caring for your body. Your only goal here is to listen to your body, its cues and come back into alignment with it, every day. Whether that’s through movement, rest or otherwise, you’re creating a life-long practice of caring for your body.

Phase 2 includes: 

• Creating Your Custom Care Plan
  Together, we’ll dive deep into creating your custom care practice. We’ll start by visualizing it: closing your eyes, and picturing the ideal movement environment in your mind - how does it feel? Look? Smell? Who is there? What do you hear? Have you ever really allowed yourself to explore this for yourself? Next, we’ll break down what you want this to look like on a given week, how to build in rest and truly care for yourself.

• Understand Your Body’s Threshold
  Have you ever jumped into a workout, or movement session, then felt the crash or a flare-up for 5 days? You’re going over your threshold, and you may not know it. You’ll learn how to understand where you’re body is currently, and how to progress slowly, and with purpose to avoid the crash, pain flare, or mental health dip.

• Building Body Trust
  Most of us with chronic illness, pain, or mental health flares have lost trust in our bodies. Often it feels like your body is the one in control, and you are at its whim. With body trust, we’ll start rebuilding your relationship with your body by acknowledging its needs, listening to its signals and ultimately thanking it for those signals. You’ll learn to speak the language of your body and care for its needs.

• The Traffic Light Method
  Have you ever missed the flare-ups signals? Blown right through the red light without even realizing it? Most of us have. With the traffic light method, you’ll create boundaries for yourself as it relates to your symptoms. What symptoms mean flare-up territory? What means you need a break? What boundaries do you need to support yourself? 



Phase 3 - You’re the master of your own domain

Release the unconscious thoughts that no longer serve you. Thoughts like, ‘this is going to be so hard’ or ‘I don’t want to do this’ are keeping you stuck. Sh*tty self-talk has no place in your practice.

Instead, you’ll create a mindset that supports your body and mind. You’ll start by creating custom affirmations for you before movement, during and after to re-wire your unconscious thoughts about movement. You’ll examine normative rhetorics, acknowledge them and start unravelling the harm they have caused. You’ll learn how to self check-in to determine what you really need on a given day to care for yourself, as well as how to create the boundaries to make sure you’re taking action.

Phase 3 includes:

• Remapping Your Mindset
  Together, we’ll dive deep into all those beliefs and thoughts that float through your head when you think about movement. What you believe is impossible, what’s holding you back and what’s truly possible for you. Next, you’ll train your brains to think about movement in a new way - by writing affirmations that lift you up, support you and encourage you for before, during and after movement. Powerful sh*t, for real.

• No-More Normative Training Rhetoric
  No pain, no gain. Pushing yourself, forcing yourself, discipline and fitness dogma are no more. We’ll name the ideologies, why they’re harmful and create new, supportive frameworks to operate from. Goodbye hard and tough, hello soft with support. 

• Self Check-In Tool: The 3 W’s
  The self check-in is a tool to use when you're feeling resistant to movement, low on motivation, or unsure if you need movement or rest to support yourself. This groundbreaking method helps you understand what you need and move forward with certainty.

• Rock-Solid Boundaries for Future You
  Your personal boundaries are about as flaky as a buttery croissant. You know you need better boundaries, but aren’t sure what they are, how to set them and how to hold yourself to it. You’ll learn how to create, and enforce boundaries with the number 1 person in your life: you. 

 Bonus 1 - 1:1 Private Coaching Sessions

Connect, inspire, and share experiences! There is so much value in having a supportive community surrounding you when starting a new journey. We’ll be there to share in every victory, support you through the tough moments and everything in between.

I know the power of community, especially one that truly understands where your pain, struggle, and life managing chronic illness. We get it, and we’re here for you.

All registrants will receive 2 private coaching calls, with Pay-in-full registrants will receive a bonus session (3 in total).

Bonus 2 - A Year Membership To Free To Move

Just like working with me IRL, you’ll feel confident knowing you’re being coached through each movement via a curated video list for your level. You’ll receive bonus access to Free To Move for an entire year (!!), which includes training programs, live classes, on-demand work outs, form demo videos, mobility sequences, and more. Not limited to strength training, you’ll find everything from chronic pain body care classes, to in-gym training programs, to outdoor workouts, and total beginner series.

Getting started can be scary, especially if you feel your knowledge is lacking. I’ve got you covered with helpful tutorials to ensure you’re feeling capable and confident as you progress.

Value: $565 USD

Bonus 3 - Monthly Accountability Check-Ins

Just like working with me IRL, you’ll feel confident knowing you’re being coached through each movement via a curated video list for your level. You’ll receive bonus access to Free To Move for 3 months which includes movement videos that walk you through workouts, form techniques, mobility sequences, pacing your body, and more. Not limited to strength training, you’ll find everything from chronic care videos, to running programs, to outdoor workouts, and total beginner sessions.

Getting started can be scary, especially if you feel your knowledge is lacking. I’ve got you covered with helpful tutorials to ensure you’re feeling capable and confident as you progress.

Total Price: $3,265 USD

Your Investment: $1,497 USD
or save $300 with early bird at $1,197 USD

Note: payment plans are available over a 5 month or 12 month period. Click the button below to explore your options.

Not sure if this is right for you?

Let’s talk it through.

Send me an email and let’s chat about whether this is the right space for you.

As a coach, and human being, I’m here for you and want to make sure this is the right fit. Send me an email (or DM) and we’ll talk more.