Commitment and Communication- What it Takes to Reach your Fitness Goals!

Did you know SAA offers 1:1 Remote Coaching? This means that no matter where you are, you can get high quality workouts built for your goals and needs, and a coach to client relationship built on the effort you put forth.

So how does this all work? Let me walk you through step by step!

Step 1: You realize that despite being far from SAA, you have fitness goals you want to reach! You click the link here or find the info on the website and sign up.

Step 2: You receive an email from me and information on how to log onto Truecoach (where all workouts and communication are held).

Step 3: You schedule your questionnaire answering such questions as "what is your exercise history", "what are your current fitness goals", "what exercise equipment will you have available", etc.

Step 4: You then do your movement screening. There will be a variety of different movements for you to record yourself doing and upload in Truecoach. These will help me analyze how your body moves and any dysfunctional movement patterns you may have.

Step 5: We have a video call together where we discuss what I saw in the movement screening, and what your program design will look like. Once these are done, I can help guide you towards your fitness goals with tailored workouts that fits your schedule and equipment available, with demo videos for each exercise.

How about we go one step further and give you an example.

Let's say you do have some previous exercise history. Maybe you've taken a few workout

classes or even done a free personal training session or two at your local gym, but nothing

you've been able to stick to. You have some slight knee pain but other than that you just want to feel good without having to spend all your time at the gym. You have around an hour to an hour and a half three days a week to get your workout in. All this information was gathered from the questionnaire.

Now what did I see in the movement screening? Lacking ankle mobility and core stability. Slight impinging hips which will need some re-patterning. Other notes were made here and there to create a workout specific to you.

Look below to see the first three workouts aimed for general fitness. (And yes, you can go ahead and try these out if some of these things match up to what you need! I won't tell). Click the exercise to see a demo video.

Here's a visual:

Day 1 Upper Focus Warm up: 8 banded wrist extensions 10 pallof presses each side 10 pronated band pull aparts 10 supinated band pull aparts -avoid arching your back during band pull aparts, keep stable Repeat 2-3x rest as needed	Day 2: Lower Focus Warm up: 10 bird dogs 6/leg fire hydrant 10 banded glute bridge w/ 5s hold at top 60s rest Repeat 2x	Day 3: Full Body Warm up: 90s Air Bike repeat 3x 90s rest 8 banded wrist extensions 10 palloff presses each side 10 reverse lunge to knee hug 10 swimmers 10 banded glute bridge w/ 5s hold at top
A1. Single Arm Incline DB Bench Press 4x12; 30s rest A2. Tripod Row 4x12; 30s rest Use a lighter weight, keep your core engaged and stable! B1. Cable Tricep Pushdown 4x12; 30s rest B2: DB Bicep Curl 4x12; 30s rest C1: DB Z Press 3x10; 30s rest C2: Elbow Side Plank 3x30s each side 15s rest between sides; 30s rest Finisher: 10 kneeling hand release push ups KB farmer carries 100ft and back -focus on good posture here 60s rest; repeat 2x	Circuit 3min backwards treadmill walk 10 Banded ankle distractions 10 Banded TKEs 60s rest Repeat 3x A1. Heel Elevated Landmine Squat 4x10; 30s rest A2. Banded Hip Hinge 4x12; 30s rest -use medium resistance band B1. DB Reverse Lunge 4x10; 30s rest B2. DB Hip Thrust 4x10; 30s rest C1. Banded Hip Abductions 3x20; 15s rest C2. Monster Walks 3x10 steps forward and 10 back; 15s rest	A1. Trap Bar Deadlift 4x10; 30s rest A2. DB Floor Press 4x10; 30s rest B1. DB Lateral Lunge 4x10 each side; 30s rest B2. Wide Grip Lat Pull Down 4x10; 30s rest C1. External Rotations 4x15; 10s rest C2. Wall Tibialis Raises 4x20; 10s rest
Cool Down: Pec stretch Couch stretch Pigeon pose	Cool Down: Pigeon pose Cobra stretch Quad stretch	​Cool Down: Full body foam roll 10 min sauna

By making consistent and clear notes, the workouts will be able to adjust accordingly to help you progress! It may be in the title but it's worth noting one final time... commitment and communication is what it takes to reach your fitness goals! Sign up for 1:1 Remote Coaching and let me be a part of your fitness journey!

-Coach Amanda