Hey , welcome to THE
Foundational Strength And Mobility Program,
Volume 1
Get ready for your body transformation!
For the next 8 weeks, we will be building muscle while improving tendon-health, joint mobility, and overall body composition. This program helps to strengthen joints while reducing pain associated with muscle weakness and unstable joints, while you still progressively strength train at home with minimal equipment.
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Intro Zoom Call Replay
Access Your Bonuses
Foundational Strength & Mobility Blogs
This series of blogs is designed to equip you along your Journey! We invite you to view the various topics at your leisure.
Dont Forget to Take Your Progress Photos
Many people dislike taking progress photos, especially at the start of their journey. However, they are a great way to track body recomposition.
When you are consistent, small changes are happening daily that you may not see in the mirror. Progress photos help to capture these changes, and they can be very motivating along your journey.
I would like for you to take a starting progress photo and save it to submit with your after photo at the end of the program. Please follow the instructions provided on the submission form for how to take the best progress photo.
You may also post your progress along the way in our supportive community!
Challenge Overview
Find all of your nutrition guides and links to all the workouts in one place!
Progress Calendar
Consistency is key to success. Use this printable progress calendar to visually mark your progress through the 8 weeks!
Progressive Overload Tracker
An important key to seeing results is practicing progressive overload in your workouts. This can be accomplished in a variety of ways, as described in the tracking document, but the key is to keep the body sufficiently challenged so that it will continue to adapt.
Nutrition Guide
The Nutrition Guide features a comprehensive plan tailored to complement your daily workouts and includes a handy shopping list for convenience. Plus, it addresses hormonal and endocrine disruptors to support optimal health and peak performance.
Program Content
EDUCATION
While supplements are not required to complete this program, they can help to enhance your results. I recommend TRU Supplements for their clean, high-quality ingredients. I recommend the following products to compliment this program:
- TRU Creatine Complete
- TRU Protein Complete
- TRU HER Complete
Whats Next?
Find your next MA Warrior program below based on your goals!
Home
Gym
Goal Oriented
Frequently Asked Questions
This is a self-paced program. The program starts on the day you join!
Yes, this program is included in All Access.
The program is 8 weeks long.
This is an at-home program that can be completed with free weights, loop bands, yoga blocks, a chair/couch, and a small box or thick book.
Yes, but in this community we focus on body recomposition. What I mean is that we are focusing on optimizing your body to its full potential. If you have excess fat to lose, that is included in the equation, but the way it works is that we focus on building muscle, increasing performance, and cleaning up the nutrition. By building muscle, you will naturally burn more calories at rest each day. By increasing performance, you will burn more calories in each workout and also build more muscle. By cleaning up your nutrition, you will reduce inflammation, balance hormones, and heal your metabolism. In this way, the fat will naturally shred off and your body will begin to optimize.
Focus on building habits during this challenge and create realistic expectations. You aren’t going to dramatically change in one week, but by using the method that I have taught for 10+ years, you will build habits that bring change bit by bit. Doing it this way will allow you to keep your results long-term because your habits direct your life!
So, focus on these areas: consistency in movement, meals, hydration, and sleep. That’s it! Show up for yourself every day and you are going to be absolutely amazed at what happens. As a side note, do yourself a favor and challenge yourself in every workout! This is how you will maximize your results.
Absolutely! Your meal plan includes a healthy swap guide that you can use to add variety or to switch out something that’s not your preference.
One common question asked is if you can mix up the meal plans, such as eat a breakfast from one and a lunch from another. In short, if you are wanting to stick to the suggested amount of calories in each meal plan, follow the weekly menu as is (with the exception of swapping out an ingredient for which you’ve already compared the macros). Each menu is designed looking at the overall calories/macros for the day. If you are wanting to swap out an entire meal, this will just take some homework on your end to compare the macros of both meals and ensure they are similar.
No. It’s important to remember that on active rest days, your body is still doing the hard work of building muscle and needs the appropriate fuel! You don’t have to worry about storing excess calories. If you are putting in the work on your movement days, your body will use the food you eat on your rest days for this muscle building and recovery.
Though not necessary, progress photos can encourage you on your journey and are a great way to track progress. You can also take videos at the beginning of your journey doing some of the movements and then again later in the program to compare how you have improved.
Here are your program bonus links:
You can either repeat this program for another round or move on to one of our suggested programs.
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