sonotessa Certified Coaching & Training

This program is intended to be done with either full gym access OR at home & includes 4 days of lifts per week:

• 2 upper body +
• 2 lower body

Each exercise routine will change after 4 weeks to a new cycle that builds on the last.

If you choose the home option, you will need resistance bands & an adjustable kettlebell & dumbbell set to make the most of your training.

I recommend staying with the program for at least 6 months in order to see real change. 

Upon purchase, you will:

• Automatically be enrolled into the program (so you can start immediately)!
• Receive FULL app access to Trainerize, including a group chat with other members!
• Receive programming that makes you stronger, changes your physique, & gets you comfortable with training!
• Have follow along videos & programming instructions!
• Not waste anymore time on exercises that don't focus on what you actually want!

This program option does not come with coaching. All instruction for the lifts will be explained within the program. If you want to get the most out of programming, you may BUNDLE this package with nutrition for a discounted rate! I HIGHLY recommend pairing programming with Nutrition Coaching if you want to see SOLID, lasting changes.

• For an additional $207/month you receive weekly Nutrition Coaching
• For an additional $234/month, you receive weekly Nutrition Coaching + form correction & feedback from your lifts

These prices are only valid for the time you are enrolled in Just Show Up Programming. If you cancel the programming, you forfeit your rate for add-on coaching. 

You receive a personalized program all custom built to your goals, including:

• Strength training + cardio training (with your chosen amount of days/week)
• Form correction for your lifts & programming alterations depending on your body's natural biofeedback cues 
• Exercise explanation & demonstrations for those you do not understand 
• Progressions to get you stronger, have more endurance, more energy, feel better, & see the changes you're looking for
• Education on rest days & their importance
• Movement targets each day

You receive a personalized protocol, including:

• Understanding macronutrients, micronutrients, & how to build balanced meals that support your goals + your life 
• Reverse dieting & diet breaks (what those mean and why we might need to implement them) 
• Daily practice to build skills in becoming confident around food & making supportive choices for your future self
• Intuitive + mindful eating strategies Your relationship with food
• Understanding diets & their role in our bodies & lives 

Other perks you receive:

• 24/6 access to me via WhatsApp 
• Four guidebooks that cover exercise programming, nutrition, mindset, MyFitnessPal, & more! You keep these for LIFE!
• Postural deviation assessment & correction
• Static stretching & flexibility assistance & dynamic stretching & warm-ups
• Monthly group coaching calls to further discuss a topic with the option for in-depth conversation
• & more! This is targeted to YOU so whatever YOU struggle with or need assistance with is where we spend our time