Mindful Movement in Mere Minutes
Feel strong and confident in your body
In this 4-week self-paced training, you will learn the skills and strategies you need to establish a more mindful movement routine even if you think you have no minutes to spare! This mindful movement practice will bring you joy and leave you feeling nourished and strong, without feeling the pressure to bounce back to your pre-baby body.
Before I tell you all about this program, let's make sure you're a good fit.
You are right for this course if you're a busy mom who already knows all the benefits of exercise, and is looking to get stronger while achieving more mindfulness.
Mindful Movement in Mere Minutes is right for you if you need exercises that are worth your time, effective, and take minimal equipment.
If you are...
- Committed to your wellness and being the best example to those around you, including your kids
- Interested in learning more about your pelvic floor and core and how you can support your body with movement
- Brand new to exercising as an adult, and the last real fitness instruction you got was in high school PE class
- Pretty familiar with exercise, but haven't felt confident picking workouts or deciding what exercises to do at the gym
- Uncomfortable in your body and want to feel at home again
- Feeling like you have no time for working out
You're in the right place!
What if I told you you can have it all? You can learn to move with the time you already have, in a way that sustainably gets you results. Strength, confidence, and mindfulness. Oh and fewer pelvic floor symptoms, like leaking, pain, and strain. Want in?
Watch the trailer
By the end of this course, you will have...
Knowledge of your deep core and pelvic floor
You'll know what signs and symptoms to look for, how to modify exercises to reduce symptoms, when to go to a PT, and how to overcome fear surrounding pelvic floor issues like leaking, prolapse, and pain.
Confidence in your own ability to select exercises
Going to a gym or setting up a workout space at home is one step, but then you actually have to move your body...and trying to figure out what workouts are most beneficial is overwhelming. This course takes away the overwhelm and hours on Pinterest trying to find the perfect workout. It's all laid out for you. Never feel lost around weights again.
More mindfulness surrounding exercise
You'll have a perspective shift when it comes to exercising. Social media makes exercise seem complicated and intense. It can be a lot more simple if you let it.
A solid foundation of strength
When you apply these principles daily, you'll be well on your way to feeling stronger and more capable in just 4 weeks..
Less worry about exercising
You will be more calm and even joyful about moving more mindfully, and this will encourage those around you, setting an example of sustainable wellness for the next generation.
A sense of empowerment in your own strength
Just think, what could you and would you do if you felt empowered in your own body?
Making yourself a priority is 100% worth it.
The best part is that by integrating movement into your daily routine, you will become more mindful of how you move, and not only will it make you a better person for yourself, but for your family and the people around you as well.Join waitlist for next launch
"After all the struggles after my labor...I ran a 12k last week and crushed it. Never thought 9 months ago that I would ever run again. You da bomb. Thank you for what you do! I never believed I was going to get better until I met you."
"Hi Natalie! Just want to say how incredibly thankful I am for all the pelvic floor techniques I learned from you! I still use my exercises and after 6 kids have exactly zero urinary incontinence. Such a blessing!"
"If you have any questions or need support concerning caring for the pelvic floor, posture, breathing, functional movement, and more, Natalie is an exceptional guide who I can tell is committed to lifelong learning in order to passionately serve women of all backgrounds and stages. I couldn't recommend her more confidently."
"I jumped on a trampoline this last weekend. 4 months postpartum exactly and didn't pee! Thank you for all you've done!"
Learn the Foundations
Learn the basics about how to stand better, breathe better, and retrain your pelvic floor with practical and easy exercises. This is the base that we build on throughout the course. Understanding the foundation is key less leaking, pain, strain, and pressure in your pelvis.
- Anatomy and physiology of the deep core and pelvic floor
- Postural adjustments and muscle releases for optimal alignment
- How to sync your breath with movement and exercise
I promised a practical and sustainable method and in module 2 we're diving straight in, without fluff. Equipped with the knowledge of the foundations from module 1, you'll put these moves right to work with effective and no-BS exercises.
Whether a novice or an expert mover, these guides will provide you with the information you need to reform and empower your movement practice.
- Moving better throughout the day
- Basic lifting: we'll cover squats, deadlifts, overhead press, rows, etc. in detail so you can improve your form or learn it correctly for the first time.
- How to progress exercises safely
- How and when to modify exercises
- What to do about pelvic floor dysfunction
Structuring a Workout That Works
You'll learn how to put together the best workout for you in just a matter of minutes. You'll be empowered by the knowledge and skills you've learned in the first two modules to confidently write up a workout that will make you stronger without increasing any symptoms.
- The framework to live by
- Super sets and super moves: how to maximize your workout time
- How to know if you've done a "good workout"
Workout Plans & Follow-Along Videos
This module is just full of done-for-you exercise videos where you can simply follow along.
Ever wonder how to strengthen your feet for transitioning to minimal/barefoot shoes? Or have you tried over and over to get your shoulders to stop rounding forward? In this module, you'll find some fun and unconventional workouts.
- PDF printables for each workout video
- Videos from 5 minutes to 15 minutes
Frequently Asked Questions
What people asked before signing up for Mindful Movement in Mere Minutes
What is the time commitment?
What if I'm not currently working out?
Do I need to plan uninterrupted time for these workouts?
How is your course different from another exercise program?
Is this course good if I'm currently pregnant?
What happens if I don't like it and want my money back?
Mindful movement isn't magic...
But it IS an incredibly powerful tool that allows you to feel like yourself again while sustainably building strength and confidence in your body, without the all-too-familiar false starts that come with so many exercise programs.
Whether your goal is to be able to run up mountains with your kid on your back, or whether it's just to feel more at home in your body, without worrying about where to start...or maybe you've been exercising for a long time, but your current routine isn't working anymore or you feel like you need to get back to the basics, this course is for you, friend.
Over the past 8 years, I've studied exercise science, learned many types of exercise, and trained hundreds of clients who all started from different places in their wellness journey, and who all found an inner strength they didn't know they had, by returning to the basics in a mindful way. It's not the super elite who succeed. It's those who want more for themselves and their families, and who know that they are made for movement. You are capable, and this is the way to more freedom in movement and more confidence in yourself.
I hope you'll choose this with me and all my clients who have gone before you!
And remember, choosing to purchase is risk free! You're backed by my money back guarantee. The only risk is becoming a more mindful person who is confident is confident in her own body and abilities. Worth it? Heck yes.
Can't wait to see you in the course.