The Fitness Genie

Coach
Laura Gould

This program is designed to support anyone who suffers from anxiety, based on strategies tested to help calm the nervous system, create freedom in body and mind, and build stress resilience

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

This second phase will incorporate bodyweight, resistance training and conditioning.

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

Features
1 sessions per week
Must use App app to view and log training
Program Training
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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 10 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 4 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 makes 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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Delivered through TrainHeroic
F*ck screenshotting an Excel Spreadsheet. Training app that's always being updated, user-friendly, and easy to follow training plans.
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Sample Week
Week 1 of 10-week program
Sunday
Lower 1 - Sagittal  Mobility, Tension & Intensity

A

Oblique Awareness Breathing

1 x 3:00

B1

Elephant Walks

3 x 1:00

B2

Wall Hip Flexor Stretch (toes curled under)

3 x 0:30

B3

Couch Stretch Progression - on bench (LG)

3 x 0:30

C1

Hollow Hold (LG)

3 x 0:30 @ 1:00

C2

Hip Thrust

3 x 0:45

C3

Leg Extension

3 x 10

C4

Banded Leg Extension (no equipment)

3 x 15

D1

Hamstring Bridge (LG)

5 x 0:30

D2

Heels Elevated Goblet Squat (LG)

5 x 10

Monday
Upper Body Tension & Flow State Cardio

A

Oblique Awareness Breathing

1 x 3:00

B1

Half Bridge Hold

3 x 0:45

B2

Paloff Twists

3 x 10

B3

Wrist Series

3 x 0:05

C1

Teres Rows (double arm) (LG)

3 x 0:45

C2

Windmills (LG)

3 x 5

D1

Straight Leg Hip Flexor Lift Offs (LG)

3 x 3 @ 0:05

D2

Dumbbell Chest Press

3 x 10

E1

Bench Dips

3 x 15

E2

Hammer Curl

3 x 15

F

Cardio

1 x 15:00

Wednesday
Lower 2 - Frontal Mobility & Tension

A

Oblique Awareness Breathing

1 x 3:00

B1

Swivel Hips

3 x 1:00

B2

Side to Side Squats

3 x 1:00

C1

Skier Squats (LG)

3 x 10

C2

Paloff Twists

3 x 10

C3

Kettlebell Sumo Deadlift (& deficit)

3 x 15

D1

Dimmel Deadlift (LG)

3 x 1:00

D2

Static Lunges (LG)

3 x 1:00

Thursday
Upper Tension & Intensity

A

Oblique Awareness Breathing

1 x 3:00

B1

Shoulder Dislocates

3 x 8

B2

Loaded Shoulder Extension

3 x 15

C1

Lu Raises

3 x 5

C2

Close Grip Cable Row

3 x 10

C3

Seated Banded Row

3 x 15

C4

Incline Arnold Press (chest focus)

3 x 10

D1

Gorilla Rows (LG)

5 x 10

D2

Incline Pushups

5 x 10

Friday
Flow State Cardio

A

Cardio

1 x 0:30

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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 $14.90/week, it feels like a no brainer to learn something you can use for the rest of

Get Mindful Movement Program: Phase 2
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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 could I also do it 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 3 will be ready for you! Hop on to the next 10 weeks to continue your progress, physically and mentally! Or if you'd like to continue the journey with added nutrition & mindset coaching, it might be worth to visit our website to look at the complete Unf*ck Your Self Transformation program!
How many training sessions are there per week?
In the first 5 weeks you will have 3 workouts, and a 4th workout is introduced in the second 5 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 my anxiety medications?
Before removing or decreasing any medications, please consult your doctor.
Mindful Movement Program: Phase 2