LEARN TO WORKOUT CONSISTENTLY
while still leaving room
for life’s ups-and-downs
My clients often say
“For the amount of pressure I put on myself to work out, it’s still really hard for me to show up consistently.”
-Can you relate?
The truth is, they aren't lazy-
but they are having a hard time showing up to their workouts and they want to know why.
Maybe you are like them- you care about health, and have made some changes in your life to be more balanced and in-tune with your needs. You’re changing and evolving a lot lately, but for some reason something isn’t quite clicking.
You may have tried different programs and workout routines, or even had a personal trainer, but you’re still not where you want to be with your body. You contemplated purchasing some gym equipment- new weights, even a new Yoga mat last year,PLUS you went on a Fabletics shopping spree for new cute leggings and sport bras... but you recently had another “fall-out” with your fitness motivation- it all went to shit.💩
And now you’re feeling disgusted and frustrated, thinking “will I ever stay motivated long enough to see real results?”
WHAT'S UP WITH THAT?
WHY IS IT SO HARD TO STAY CONSISTENT?
All this time you’ve been trying so hard to show up to workouts, and you might have been successful for 3 weeks, but why does the routine always fall off?
What’s the matter with me, why can’t I just do my workouts?!
HERE'S THE PROBLEM:
Our society emphasizes quickly obtaining “a look” via workouts, but there’s no guidance on how to achieve the lasting relationship to the body you need FIRST to get that look!
Most of the messages you see are about changing your body to “look better,” but FAIL to focus on what’s already good.
And if you've never been taught how to have a kind and loving relationship with your body, so you may not know how to hear its messages for what it needs.
Most people know that they should workout, but think about it... Have you ever been taught that...
CONSISTENCY IS ABOUT GIVING YOUR BODY WHAT IT NEEDS EVERY DAY, AND NOT FORCING A HARD WORKOUT?
Because a happy body is a healthy body, which looks good!
Has anyone shown you how to listen to the answers from your body about what it needs?
Do you have ready-to-use resources for getting motivated?
And have you ever learned the tools and tricks to train the habits that will sustain you in your fitness lifestyle?
Are you with me, saying NO?
What you need is a SUSTAINABLE philosophy and principles that guide you day-to-day versus all-push all the time.
The POSITIVE relationship between you and your body has to come first. And to do that, you need tools to help you build a sustainable habit.
What's been missing is EXACTLY how to do that.
What if…over the last 5 years you had been consistent with showing up to your body practice?
What if lifting weights, hikes, runs, pilates, yoga, stretching- all of the forms of fitness you’ve been craving- actually happened over the course of those 5 years?
Where would you be today?
How would you feel today if 5 years ago you knew everything you needed to make your body-dreams come true?
Would the consistent version of yourself have a different body than the not-so-consistent version?
Now bring yourself back to the present.
What if, starting today, you learned more about how to show up to your body than you ever have? And in 5 years you were just one of those people who easily says, “I do some kind of workout every day because it’s just who I am, and what I love.”
What if it could really be that easy?
>Feeling energized every day.
>Looking in the mirror lovingly instead of critically.
>Feeling free to express yourself in your body, naked, in sweats and a baggy shirt, or in that hot little black dress you love but never wear anymore…
You may not be into thong bikinis, but what if you felt so confident, you wouldn’t feel like you *HAVE* to cover up?
All of this is possible!
You just need a foundation on which to build your body practice!
BUILDING A BODY PRACTICE IS THE SOLUTION I AM SHARING WITH YOU!
“That was fuckin brilliant!!
Seeing it as a meeting with myself instead of a “workout” really speaks to me.
Thank you for this.”
Building a Body Practice starts with the foundational lessons you were never taught.
It teaches you how to think of your body differently, and how to listen to its needs.
It’s a philosophy and guide for showing up to your body in a way that’s balanced, sustainable, and enjoyable.
Most of all, BBP is the loving way to build our bodies that no one ever showed you.
Here's What's Included:
A _#_pg Workbook that’s yours to keep forever.
A thorough chapter before each of the 6 lesson reflections, plus areas to take notes because you can read about the philosophy before you begin the assignment, and record your learning.
Inspiring quotes trickled throughout to help you integrate the BBP philosophy in inspiring words.
Each lesson covers a crucial foundation for becoming loyal to yourself and your body. Video lesson topics:
1-How to think of your body in a healthy positive way,
2-How to keep the appointments with yourself,
3- Becoming motivated to start your workouts like you said you would,
4-How to envision and imagine your goals so you feel excited to do your workouts, 5-Changing your definition of “do your best” and finally
6-How to actually CONSTRUCT your own workout!
Six, Thirty-minute video lessons to cover the chapters in your workbook so you can listen to the audio while you drive, clean, or lay in bed at night.
The six videos are in a lecture-format, so you can listen and skip the written chapter if you choose. You will have access to these videos forever, so you can get motivated and watch anytime you want!
Six LIVE classes, bi-weekly, on Zoom so you can ask questions, share your learning, and connect with fellow women who are enrolled with you in BBP.
A special gift to start you on your journey and set your intention with your body (I know how inspiring this will feel, plus if you love crystals, pretty things, and simple beauty then you’ll swoon over this gift) ----(PIC of calendar)
Three months of learning with me and your group so you can integrate the lessons from the course and get guidance on your setbacks as they occur. This is enough time to experience realistic challenges and get feedback and coaching for real-time learning. (PIC of video question mark)
A Mystery Bonus Class at the end of the program as a reward for 80% group attendance from previous weeks. (PIC of music note)
Access to a custom playlist on YouTube, only shared with the students of BBP, so you can easily do follow-along workouts without spending hours searching on your own for You-Tube videos.
Access to my personal workout (cool-down, and warm up) music playlists on Spotify so you have ready-to-go motivation, without creating a playlist of your own one song at a time. I’ve been building these playlists for ten years and use them daily for my own work, workout, and work-in motivation. Music is one of the most powerful tools for changing your emotions.
A final section, lesson, and meeting topic that will teach you how to design your own workouts using a simple set of rules so you don’t have to depend on someone else to give you your workouts. No, you will know how to give YOURSELF that gift anywhere, anytime with the equipment you already have.
You think you have seen something like this offered by a nutrition coach or influencer....
TRUST ME, YOU HAVEN'T.
BBP teaches you HOW TO HAVE A HEALTHY RELATIONSHIP TO YOUR BODY, before trying to change the way it looks.
One of the most common things coaches out there want to teach is how to eat differently to gain muscle, or lose weight, or both.
BBP is not another set of rules for macro-counting, dieting, food-logging or body-shaming in disguise.
It is a way of nurturing yourself, and relating to your body that is gentle, easy to understand, and for once will give you the foundation for physical well-being you never had before.
Let’s be real- you’re tired of working hard to CHANGE YOUR BODY.
What if I told you that this program is about radical acceptance, first?
Because when you treat your body with kindness, it will return kindness to you.
Oh and BY THE WAY... is isn’t just a flowery “love yourself and manifest your dreams through wishes" workshop- NO! INSTEAD- I will give you tools that work so you can regularly “show up” to your body and at the end, have a HABIT that feels ENJOYABLE.
For once, this is a program that focuses on the internal benefits of knowing and caring for your body and building loyalty to yourself rather than chasing the external outcome of “fat-loss” or “muscle gain” or any other cookie-cutter body standard.
-You want quick results and will do anything to get the body you want, even if it hurts you, starves you, or sends you into adrenal fatigue.
-You like drill-sergeant coaches who tell you what to do and treat you like their little soldier, with no feelings of your own.
-You think that rest days are a sign of weakness.
-You think crystals have no impact whatsoever on a body (even though we are electrical beings, and Quartz watches prove that crystal-use is legit)
-You snicker at the phrase “Be kind to your body” because you think that sounds dumb.
-You sneer at people who say things like, “Thank your body” because they’re lame tree-huggers.
-You expect a program to do all the work for you- all you have to do is pay money to get your results.
-You avoid consistency and habits, and rely on quick fixes to change your reality.
-You think the only way to have a badass body is to workout really hard, 6 days a week. 🙄
-You are tired of a hard, masculine way of doing everything.
-You’re curious to know a softer way of working out, one that leaves room for your body’s fluctuations.
-You workout so hard but then your body hurts and you’re wondering if there’s a better way.
-You’ve tried different diets and workout programs, but never thought about the deeper connection or relationship to your body.
-It’s starting to make sense why those diets and workout programs never “stuck”- because your relationship to your body was never addressed, and it’s never changed (until now)
-You are a believer in “what I do consistently over time will yield results,” for better or for worse!
- You are open to the idea of using crystals as tools to heal and strengthen energy centers in your body.
- You are open to the habit of a daily breathing exercise, or daily meditation to train your nervous system to relax and heal.
-You don’t love the hard-core workouts as much as you used to, but you’re thinking, “so now what?”
-You would appreciate a coach or mentor who not only understands you, but has been where you are and walks their talk.
- You know that it’s time for a change and you’re willing to “answer the call”
-You're ready to ditch the workout and diet plans that don't work and try something new.
- You like the coach or mentor who is gentle AND firm, but not too much of one.
This IS NOT for you if:
This IS for you if:
The best thing someone ever said to me was:
“I like how as a coach you’re gentle on the outside, but firm on the inside with your values and what you teach.”
Do you mind if I share a little bit about myself?
I was a very unfit, and “lazy” person for most of my life. I didn’t like to workout, and in fact avoided it because i even felt embarrassed, I went to an Art high-school that didn’t even HAVE sports, and at my first CrossFit class a woman wrote about me in a blog and said “she’s the type of girly girl who’s never grass-stained her jeans”- I guess you could say I was not known for my athleticism.
That all changed in 2011 when I joined my first gym, and by 2012 I began coaching CrossFit, and holding secret squat seminars at the park without the owner of my gym knowing. By 2013 I was a full-time coach and by 2020 I had managed a gym, and trained competitively for 7 years.
I learned the ways to stick to a lifestyle of fitness through my competitive career- but you know what I didn’t learn until much, much later?
How to do it from a loving place; from a place of respect and honoring my body.
That lesson came the hard way- After all my years of hard training, and forcing myself to stick to the plan despite what my body was asking, my adrenals were badly messed up, I was gaining excess body fat because of it, and I was out-of-connection with my body.
When my brother died in 2019, I vowed to do things differently- to honor the bodybuilder that he was, and to honor my body. 2019 and 2020 were the best competition years of my life.
Later in 2020 I “retired” from competing, and began to teach a philosophy of working out that I knew the world badly needed (and still needs)- how to workout in a consistent way that leaves room for the ups-and downs of life, without feeling guilty about not being a robot who follows a one-size fits all plan when it comes to training or diet.
I invite you to join me in this program. I promise you will learn tools and principles that will change your life, because they will change how you view your body, and give you permission to be loyal to yourself from a place of love.
“" I feel motivated after our calls.
It's like they provide clarity and direction, and they give me a plan.
Plus we made my workouts and I can look at it and say- This is what I'm going to do. And it doesn’t seem like a lot!It actually seems like a lot less than what was in my head all this time. It's SO SMALL and so simple!”"
YOU CAN TRUST ME:
I successfully built and grew
a community of women
called “The Barbelles” at my gym for 7 years where friendships were built, and we learned a softer way to be with ourselves. Those women stay connected today because the support that was experienced is needed for support and encouragement.
Through the philosophy in this course and natural remedies I successfully
Healed my adrenals
that were in the highest stage of adrenal fatigue.
I’ve guided and coached women who badly needed help when it came to their fitness and body,
confidently use the tools
that they were given in this course.
My 10 year experience as a coach and athlete gave me
into the human body. In those years I observed which clients were successful and who saw the best progress, and why.
I cultivated the best recipe for consistency in workouts through my
as a competitive athlete (I will share the secret tools with you in BBP). And not only was I consistent I managed to get to a place where I showed up every day, and loved my training.
I used to force myself to show up to workouts, but it wasn’t until I started to love my body and respect it (like I’ll teach you how to do) that I began to
SHOW UP WITH EASE
“She is not only very wise and insightful, Zandra walks her talk and is extremely intuitive. So she looks right through me, on ZOOM lol, and she can still see exactly the right questions to ask me, to help me have a breakthrough!”
This *Year* When You Join BBP...
You’ll experience a fitness lifestyle that fits your pace of life, and your emotional needs FIRST.
You’ll look in the mirror and see your body with new eyes. You’ll begin to love your body because Consistency is easy when it comes from a place of love rather than “not enough.”
All of the philosophies in Building a Body Practice will be covered in various learning modalities so that you can learn the concepts in YOUR best learning style. Through this experiential learning you will be able to make Consistency part of who you are, not just something you try to do.
You won’t feel alone. You’ll benefit from supportive live classes on zoom. You will grow with a community of like-minded women, and get direct teaching from a professional body-worker who can guide you through all the challenges that will come with your Transformation.
You will break free from those limiting beliefs that have kept you stuck, frustrated with your body, and unable to see progress. Your new beliefs will support you in achieving what was impossible, once upon a time…
You will get a welcome box sent to you with tools for changing your emotional state, so you can FEEL motivated to workout when you want to! The practical tools and training you receive are based on the science of Neuroplasticity and behaviorism’s Association Theory- both phenomena that most people do not use to their advantage when creating a new habit- but I’ll teach you how they work, and how to use them.
You’ll also get a special secret gift as a token of my appreciation for you, but it also represents your transformation journey. You’ll be reminded of your intention, and feel inspired every time you see it (and wear it ;)).
You’ll end your program empowered, with a deeper love for yourself and your body.
You will have Confidence knowing you have the foundation built, and the tools necessary for being consistent with your fitness so you don’t have to depend on someone, or a gym membership, to own that healthy, balanced lifestyle you’ve been waiting for. It feels DAMN GOOD to know you can be consistent on your own.
Stop putting everyone and everything else before your needs and before your relationship to your precious body.
My friend, let nothing stop you.
What exactly is this program?
This is a 3 month program where you will meet every-other week with your mentor and group to discuss the lessons in your Building A Body Practice workbook and videos. Each lesson will teach a new concept about how to show up to your body so you can be consistent without forcing or fall-off. The program includes resources for you to follow-along for daily workouts, as well as instruction and guidelines on how you can design your own workouts using the equipment (or none) that you already have at your disposal.
What if I want to do Building a Body Practice, but not right now?
While there may be other class-times to join, it could be 6 months away, or longer! I do not have a set date for my next class. Besides, do you really want to put off your body, yet again, for another half-a-year, or more? If you’re reading this, THIS is your time!
Will you give me daily workouts that I can do at home?
I will share a solid playlist with you on YouTube that includes all kinds of styles of workouts from professional instructors (some of which I’ve recorded myself so you can follow along for a simple workout that anyone can do). I will also give you the rules and basic guidelines for how you can construct your own workout, but that is later in the program.
How will I know if I’m getting something out of BBP (how will I know if it’s working)?
when you notice you are kinder to yourself, when you have been implementing the tools given to you, and putting the philosophy to practice rather than just keeping it in your head. When you truly adopt the lessons you learned into your lifestyle, rather than keeping them in your head, you’ll know it’s working because you will be able to show up to your body CONSISTENTLY… and when this is done in a gentle way, you will not be tired- but ENERGIZED and excited to show up to your body. That's how you'll know it works.
What if I can’t make one of the live meeting times on Zoom? Can I get the recording?
You will miss the meetings, organic conversations and learning that come with each live meeting if you miss the class. I will not share the recordings as I believe missing the live interaction with your group will not preserve the value of the discussion for you when done live. Block out the meeting times on your calendar and you won’t regret it!
Can I just listen or do I have to have my camera on for our meetings?
I always recommend full participation, meaning acting as if we were in a physical room together where we can see each other’s faces, expressions, and hear one another’s voices. Of course things might come up and if you have to keep your camera off, I will understand. But I truly believe in the power of women in groups, and that means bringing all of ourselves to each meeting.
What are the dates and times we will meet on Zoom?
How long is each video lecture?
Video lectures range from # to # minutes long. In total you will get # hours of video lectures that you can watch anytime.
How long will it take me to read each chapter and do the assignment with it in my workbook?
Each chapter will take about ## minutes to read, on average. The assignment will take as long as you wish, depending on how reflective they inspire you to become. But my guess is 20 minutes on average. In total, to read the chapter, and do the assignment, it might take you # minutes (and that’s only per week!)
What’s the investment cost if I were to sign up?
Can I make payments?
When I graduate from BBP, what if I don’t feel ready and need more guidance?
It’s normal to feel a little “scared on your own” after a program like BBP which truly hands you your own power back, and enables you to set out on your own. However, as someone who works with my own coaches, spiritual director and coach, I am a true believer in having mentors in your corner that you can turn to. I do offer one-on-one coaching if you’d like to continue our relationship together, and if that is something you want to know about, you can go here: ________(link to book one-off calls/ plus payment)
If you sign up by DATE
You get these bonuses!
-A recorded short daily guided meditation to start your day (it will only be 5 minutes long so you can definitely start your day empowered) This video will be emailed to you at the start of Week 1.
-Six journal prompts for rewiring your brain and consciously shaping your identity as you go through the course. These will be emailed to you at the start of each week and will include exercises.
-A personalized recommendation for energy-healing based on the center of your body that is most blocked, so you can further release the trauma, baggage and limitations that have been holding you back. This custom pdf will include information on the particular energetic center, associated crystals for healing, and references on how you can continue your healing in this area. This will be emailed to you by the end of the course.
“Today I whipped out my sexy little black dress from the back of my closet... I can't believe how confident I feel after a few short weeks!”
- BBP Graduates say this kind of stuff to me all the time.
Lovely, NOW it's your turn.