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FOUNDATIONAL STRENGTH

Build the physical skill-set required to move efficiently through different and functional movement patterns.

IS YOUR GOAL?

  • To build strength in a progressive and effective way.

  • To practice other complex forms of movement with confidence.

  • To move through daily tasks with ease.

  • To improve your health.

Then you have come to the right place!

THE WHOLE REASON WHY I CREATED THIS PROGRAM IS BECAUSE I MYSELF STRUGGLED…A LOT!

After I had my daugther I went through a full very challenging year where I ended up getting ill, lost a lot of weight, and most of my muscle mass. At a point my body weighed a mere 46 kilograms, and I was practicaly skin and bones.


After I got better and gained a few kilos back I really wanted to get back on my mat. But I wasn't the same anymore, my body had completely changed and my previous approach to practice wasn't working anymore.

I had to start from scratch. I knew the first place I needed to focus on was building my foundational strength back.

I obviously already had some experience from my years of teaching and practicing yoga. But I decided to compliment that practical knowledge with learning from and training with coaches I have so much respect for within the movement world. 

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WHAT DOESN'T WORK

Here are the mistakes I have done in the past, but fortunately not this time around since I learned my lessons. I'm sharing this with you so you don't waste your precious time.

  • Going to random yoga classes.

  • Lack of structure.

  • Over-exercising.

What will work is following a structured plan that focuses on a specific goal, in this case to progressively build foundational strength! 

HI THERE! I'M MICHELLE...

I'm a yoga & movement teacher for people who want to feel good in their own unique bodies and gain confidence in their capabilities. 

I have seen time and time again just how powerful the human body and mind are. We often don't know just how strong and resilient we can actually be. My mission at present is to show you your strength and support your journey towards greatness.

I am known for my gentle yet powerful approach to teaching. I am very dedicated to my work and students and expect the same amount of dedication from you, as I know that's how long-term results are achieved.

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NOW IMAGINE IF YOU COULD:

  • Feel strong and confident practicing all the dynamic styles of yoga without fear of getting injured.

  • Move through daily tasks with ease. Think, holding your child, squating to pick something up from the floor, carrying heavy shopping bags, and the such. 

  • Feel inspired in your practice and confident in yourself.

  • Have the energy to tackle the day and feel refreshed.

Core Exercise

INTRODUCING THE FOUNDATIONAL STRENGTH 4-WEEK PROGRAM

The Foundational Strength is a 4-week movement program designed to progressively and effectively build strength through the whole body using a bodyweight only approach (no equipment needed).

The program will help you strengthen your core (foundation for everything), but also focuses on strengthening the upper body, posterior body, arms, shoulders, glutes and legs.

Daily sessions include mobility drills, and conditioning - which will look at speed, agility and coordination. 

With each session you will work towards:

  • Building strength

  • Building a healthy balanced body 

  • Building supported joints

  • And good posture


Move better, for longer and with more confidence!

Unlock the Foundational Strength Program
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Only 15 minutes per day!

That's right! Short but consistent practice will get you to your goal.

I've made the mistake in the past of over-exercising to the point of exhaustion and worse, without getting any effective results. Truth is, only a few minutes every day of strength training is more than enough to build your foundational strength. This will make it easier for you to commit to the program and the results will last longer.

Practicing Yoga

THIS PROGRAM IS FOR YOU IF

  • You're just starting out your yoga or movement practice and want a step-by-step plan to get stronger.

  • Or you've been practicing for a while but keep getting injured or not evolving due to a lack of strength.

  • ​You have 15 minutes per day to invest in yourself and your health.

  • You simply want to get stronger.

THIS PROGRAM IS NOT FOR YOU IF

  • You expect quick fixes and results.

  • You're not willing to put in the necessary work.

  • You don't have 15 minutes per day to work on yourself.

  • Your main purpose is to lose weight.

Image by Adrian Swancar
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4-WEEK PLAN

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24 DAILY STRENGTH SESSIONS

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4 MOBILITY FLOWS

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LIFETIME  ACCESS

FOUNDATIONAL STRENGTH IS A STEP-BY-STEP TRAINING PROGRAM:

High Plank

WEEK 1

Back to Basics

On week 1 we concentrate on going back to basics in order to focus on form: simple core movements, done well. We will work through a series of isometric holds mixed with slow and controlled exercises, identifying and controlling individual muscle groups, to build and maintain correct form.

Yoga Practice

WEEK 2

Dynamic Movements

On week 2 we will be adding in more dynamic movements, whilst continuing to use isometric holds to build muscular endurance. We will look at how to practice common movements (e.g. bicycle crunches, push-ups and mountain climbers) with good, supported technique.

Side Lunge

WEEK 3

Advance Balance

On week 3 we begin to introduce some advanced movements, challenging your balance as we work through some single sided exercises.

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WEEK 4

Exceptional Progress

On week 4 we step up the intensity once again by adding even more dynamic movement, and combining previous exercises together to engage and challenge different planes of movement.

INSIDE THESE 4 WEEKS ARE ALSO 4 STRENGTH BUILDING MOBILITY FLOWS

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Yoga Lunge
Yoga Practice
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CORE, HIPS & HAMSTRINGS

HIPS, SHOULDERS & SPINE

LEGS CHALLENGE

SPINE MOBILITY & BACKBENDS

Dance Class

AND YOU ALSO GET THESE AMAZING BONUSES FOR FREE:

 FULL-BODY YOGA INSPIRED STRETCH

Allow your muscles to relax, repair and release tension.

TEN-MINUTE BREATHWORK SESSION

Experience the power of the  ‘3 Part Breath’ to bring calm to the body.

FIT FLOW EXPRESS

A fast paced and challenging 15 minute session.

STRONG CREATIVE FLOW

Challenge your balance, strength, and flexibility.