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EVOLVE

Evolve with Elaina

Coach
Elaina McDonald

I believe in continuously working to evolve into the best version of ourselves. For many of us, that begins with fitness and impacts all areas of our lives.

If you need someone to hold you accountable...

If you are tired of beginning programs, falling off track, and need consistency..

If you feel clueless when you walk into a gym and need guidance...

If you need to "hit play" and have the workout planned for you so that you can move on with your day...

If you want to challenge yourself to improve strength, cardiovascular health, overall health and wellness...

You are the perfect fit! JOIN ME!

My goal is to support you, inspire you, and watch you succeed- here, and in every other area of your life!

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Lifetime Habits for Lifetime Results
Implementing a science driven exercise routine into your daily habits will TEACH you how to effectively exercise for years to come. I want you to be successful now and for the rest of your life! Stacking healthy habits leads us toward becoming the best version of ourselves.
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Gain Confidence
You can be confident when you walk into the gym because have a plan and know what you're doing. You can be confident that the plan is effective and will deliver results. Confidence IN the gym leads to confidence OUTSIDE of the gym.
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Join A Community
You aren't training alone. We are all doing the same workouts together every day. We struggle together, win together, and cheer each other on. Hop over to the team chat to leave (or take) some words of encouragement!
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A Coach who GETS IT
A healthy lifestyle didn't come natural for me. In my fitness journey, I have been through highs and lows, textbook learning and experience learning. I'm using my journey to help YOU- to provide all of the resources, accountability, and education that I WISH I had when I started. & I'm right here doing these workouts WITH YOU every day!
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Less than $1 per day
$20 per month is less than we spend monthly on TV, coffee, cosmetics, eating out, events, etc. It is a SMALL monetary investment in your health with HUGE reward.
Features
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Access to your coach (ME)
You have access to me as your coach for any questions, form checks, resources or encouragement. Your success is my goal!
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Programming 5 days per week
We have 4 main lifts each week, and additional (optional) cardio and conditioning day.
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Exercise Video Guidance
If you aren't exactly sure how to perform an exercise- videos are linked! You don't have to guess, Google or search youtube to figure out what to do.
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Detailed, expert instruction
in addition to videos provided, I highly encourage sending me form checks, asking questions and requesting my feedback.
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Committed Teammates
A community that will push you to be the best version of yourself and be working out alongside you every day!
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Delivered through TrainHeroic
All through an app that is easy to use, motivates you to work harder and gives you a coach at your fingertips!
Equipment
Required
Dumbbells (lighter and heavier options) // Long Resistance Bands // Short Resistance Bands // Stable Elevated Surface
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Posterior Chain Leg Day

A

Triple Contraction Hip Thrust

3 x 3

B

Hex Bar Deadlift to Squat

3 x 8

C1

Barbell Reverse Lunge

3 x 8

C2

Squat with 3 Second Eccentric

3 x 8

D1

Hamstring Curl

10, 10, 10, MAX

D2

Hip Abduction (Machine)

10, 10, 10, MAX

E

Glute Kickback

3 x 15

F

Plank to DB Pull Through

2 x 20

Tuesday
Push 1

A

45 Degree DB Bench Press

8, 8, 8, MAX

B

Bench Tricep Dips

10, 10, MAX

C1

1 & 1/4 Lateral Raise

3 x 8

C2

Arnold Press

3 x 8

D1

Alternating DB Chest Press

3 x 8

D2

Tricep Push Up (Incline)

3 x 8

E

Banded Tricep Tri-Set

3 x 12

F

Bear Hold

2 x 30

Wednesday
Conditioning Pyramids

A1

Curtsy Lunge

10, 15, 10

A2

Hamstring Bosu Roll In

10, 15, 10

B1

Plank Up Downs

10, 15, 10

B2

Burpee To Box Jump

10, 15, 10

C1

Lateral Raise

10, 15, 10

C2

Bicep Curl to Overhead Press

10, 15, 10

D

20-25 Min HIIT

1 x 20

Friday
Quads + Full Body Circuit 1

A

Leg Press

3 x 8

B

Hack Squat

3 x 8

C1

Heels Elevated Goblet Squat

3 x 8

C2

Narrow to Wide Reverse Lunge

3 x 8

D

Leg Extension (Machine)

8, 8, 8, MAX

E1

Landmine Overhead Press

3 x 8

E2

Landmine Row

3 x 8

E3

Bicep Curl

3 x 8

F

Palloff Press

2 x 10

Saturday
Pull 1

A

Pronated Grip Pull Up

3 x 8

B1

Concentration Bicep Curl

3 x 8

B2

Single Arm Bent Over Row

3 x 8

C1

Lat Pull Down

3 x 8

C2

Neutral Grip Cable Row (Elbows at 45 degrees)

3 x 8

D

Drag Bicep Curl

3 x 8

E

Decline Bicep Curl

3 x 8

F

Rear Delt Flyes

3 x 8

Coach
coach-avatar Elaina McDonald

Wife, mom, fitness enthusiast, occupational therapist and CPT

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Evolve with me!

Join me today and evolve into the best version of yourself- in & out of the gym!

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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EVOLVE
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