6 Week Mindful Movement Program: Phase 1

The Fitness Genie

Coaches
Laura Gould, Travis Murrells and Lindsay Quyle

This program is designed to support anyone who suffers from anxiety.

Based on strategies tested to help calm the nervous system, this 6 week package allows you to train comfortably, either at home or in the gym, and manage your stress naturally.

Incorporating bodyweight, resistance training and conditioning, this is a great introduction into movement for those who want to calm the mind and move the body.

This program gives YOU the control - with little equipment required, and a strong emphasis on tension, you can intensify you training how you see fit.

If training at home: all you will require is a light/medium long resistance band, and one light/medium kettlebell.

We've also created this program with financial flexibility in mind. We want you to feel like money isn't an issue and that's why we've made it just $24/week, finances shouldn't stand in the way of getting healthier.

Please note: All prices are in USD

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Lower Anxiety Levels
These workouts are designed to help reduce your anxiety by bringing more presence and calm to your day. I've used them myself multiple times of learning to manage my own anxiety and now I'm passing that knowledge onto you.
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Build Stress Resilience
We can’t live in a quiet cave for the rest of our life, stress is a natural part of living and this program will teach you how to respond to stress in an effective and less reactive way.
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Feel Free & Empowered
The next 6 weeks will guide you towards a more open and stronger body and mind by incorporating flexibility and strengthening strategies.
Features
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Coaching & Community App
We have a free Discord Community where you can communicate with all the coaches & a like-minded community!
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Exercise for the brain that make the body feel better and vice-versa. It all goes hand-in-hand
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Detailed, expert instruction
Videos, instructions, and feedback. Everything you need to make sure you're moving (safely) in the right direction!
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Dedicated Training App
F*ck screenshotting an Excel Spreadsheet. Training app that's always being updated, user-friendly, and easy to follow training plans.
Equipment
Required
Light/medium long resistance band and one light/medium kettlebel
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Sample Week
Week 1 of 6-week program
Sunday
Lower Body Tension & Flow State Cardio

A

Oblique Awareness Breathing

1 x 3:00

B

Lying Hip CARs

1 x 5

C

Calf Raise Progressions (LG)

@ 1:00

D

Glute Bridge (LG)

3 x 1:30

E

Hamstring Bridge (LG)

3 x 1:30

F

Dimmel Deadlift (LG)

3 x 1:00

G

Cardio

1 x 10:00

Tuesday
Teres/Pec Tension & Flow State Cardio

A

Oblique Awareness Breathing

1 x 3:00

B

Standing Shoulder CARs

C

Single Arm Teres Rows (LG)

3 x 1:00

D

Palm Squeezes

3 x 1:30

E

Crush Grip Walk

1 x 1:30

F

Crush Grip Floor Press (LG)

3 x 1:00

G

Cardio

1 x 10:00

Thursday
Full Body Tension & Flow State Cardio

A

Oblique Awareness Breathing

1 x 3:00

B

8 Point Plank (LG)

0:20, 0:25, 0:30

C

Psoas Raises (LG)

3 x 1:00

D

VMO Opener

3 x 1:00

E1

Crush Grip Bicep Curls (LG)

3 x 1:00

E2

Banded Tricep Pushdown

3 x 1:00

F

Cardio

1 x 10:00

Coaches
coach-avatar Laura Gould

Mindful Movement Master: Queen of Mobility, Creator of Soulful Muscle, Breaker of Conventional Movement Patterns.

coach-avatar Travis Murrells

The Master of Breakthroughs: King of the Anxious and Creator of Mindsets & Belief Systems

coach-avatar Lindsay Quyle

Master of Bad-Ass Matriarchs: Queen of Strength, Creator of Strong Mothers, Breaker of Bullsh*t & Limiting Beliefs

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Anxiety Can Be Worked Out

This program and all of it's phases have been specifically built to be able to help manage anxiety. I've used them myself and can't recommend them highly enough and for $24/week, it feels like a no brainer to learn something you can use for the rest of you

Get 6 Week Mindful Movement Program: Phase 1
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FAQs
Who is this program for?
The curious: looking to explore a deeper meaning to their training - The anxious: overwhelmed/ stressed or anxious on a daily basis - The exhausted: burnouts or over-exercisers who want results without excessive stress - The disconnected: struggling to connect with who they are and/or their muscles
Who is this NOT for?
Although specifically designed around anxious individuals, anyone can do this program to reset themselves, their mind and their nervous system! If you are a very competent athlete and do not have any issues with anxiety, it will be better to hop straight to phase 2.
Can I do this at home? What equipment will I need?
Yes! If training at home, all you will require is a light/medium long resistance band, and one light/medium kettlebell.
But can I also do this program in the gym?
Absolutely, this program can be performed in a gym. Have a light/medium long resistance band and some kettlebells handy. Some of the banded exercises can be converted to cables in case bands are not available.
What do I do when I finish the program?
Phase 2 will be ready when you are! Hop on to the next 6 weeks to continue your progress, physically and mentally!
How many training sessions are planned per week?
In the first 3 weeks you will have 3 workouts, and a 4th workout is introduced in the second 3 weeks.
What if I want to train on a different day?
The days that we've programmed for you are just suggestions, you can pick and choose whatever days you want to do. Simply swipe back to the day you want to perform and 'start session' - the app will do the rest.
Can I combine this with other training?
If you have the capacity, yes of course. However, if you've reached out to do this program for help with burn out or anxiety, I highly recommend sticking to the prescribed program.
How do you know this will help with anxiety?
I have based this program on years of mentoring, researching, and experimenting with myself and others to produce strategies designed to mediate anxiety. This program is more likely to work if you hold an open mind and the right intentions.
I'm on medication for my anxiety, will this affect my training?
As long as your medication isn't causing any side effects that would impact your ability to train, or vice versa, you should be fine. This will go nicely alongside of it.
Can I use this instead of anxiety medication?
Before removing any medications, please consult your doctor.
6 Week Mindful Movement Program: Phase 1