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The Better Movement Mobility Program is designed to improve flexibility, stability, and overall movement quality. Whether you're feeling stiff, recovering from an injury, or looking to enhance your daily mobility, this structured program helps restore joint function and body control for smoother, pain-free movement. Who This Program is For: Anyone experiencing stiffness or restricted movement. Those looking to prevent injuries and improve joint health. Individuals with sedentary lifestyles who want to move more freely. Athletes and active individuals seeking better mobility and control. Anyone wanting to feel stronger, looser, and more agile in daily life. Program Focus: ✅ Joint Health and Longevity – Restore mobility in key areas like hips, shoulders, and spine. ✅ Dynamic and Static Flexibility – Improve range of motion with controlled movements. ✅ Stability and Coordination – Strengthen small stabilizing muscles to support joint integrity. ✅ Functional Movement Patterns – Enhance the way you move in daily activities. ✅ Progressive Mobility Work – From gentle stretches to advanced drills tailored to your needs. What to Expect: Daily mobility drills to improve flexibility and ease of movement Breath and control techniques to enhance body awareness Guided progressions for all fitness levels Science-backed methods designed to help you move and feel better Program Duration: 6 weeks It’s time to move better, feel better, and unlock your body's full potential!
Take your fitness and wellness journey to the next level with a program designed to deliver results that last. This comprehensive plan combines in-person training with expert support to help you build strength, improve health, and enhance your quality of life. What’s Included: 14 Personalized In-Person Sessions Experience one-on-one strength training sessions tailored to your fitness goals and current abilities. These sessions focus on safe, effective movements to help you build strength and confidence. Access to the M.E.S.S. Method Program A holistic approach to fitness and wellness that includes: Progress Workbook: Stay on track with your goals by logging your workouts, milestones, and personal achievements. Sustainable Fitness Guidance: Learn strategies to maintain your progress for the long term. Monthly Online Group Meetings: Join interactive discussions on key health topics, offering insight and motivation to keep you engaged. Custom Workouts via the Gymnanigans Platform: Access tailored workout plans to support your journey between sessions. Why Choose This Program? The Comprehensive Training Program combines the expertise of exercise physiology with practical tools and resources to ensure your success. Whether you're looking to build strength, improve mobility, or work toward specific fitness goals, this program offers the personalized support you need to achieve results.
The Power of M.E.S.S.™ M.E.S.S.™ stands for Move, Eat, Sleep, and Stress Management—the four interconnected pillars that form the foundation of your health and well-being. These aren’t just isolated areas to improve; they’re deeply linked, creating a system where small, intentional actions ripple across your entire body and mind. By leveraging the principles of microdosing, cumulative progress, neuroplasticity, and the aggregation of marginal gains, M.E.S.S.™ empowers you to achieve sustainable, life-changing results.
Master Your Health with the Move-Eat-Sleep-Stress Management Program Led by Donna Medina, Exercise Physiologist, this program is built around the 4 pillars of health—movement, nutrition, sleep, and stress management—to help you achieve lasting wellness. With this program, you’ll receive: *Monthly workouts customized to suit your fitness level and goals *An interactive digital workbook to track your progress and stay on course *Monthly live Zoom discussions to connect, learn, and stay inspired with a supportive community *Year-round access to Donna Medina for expert guidance, personalized support, and answers to your questions whenever you need them This program empowers you to create sustainable habits, achieve balance, and thrive in all aspects of your health. Join today and take the first step toward lasting transformation!
The Stronger Shoulders program is designed to restore mobility, stability, and strength to the shoulder joint while preventing future injuries. Built on exercise science principles, this progressive rehab and strengthening plan targets pain reduction, improves scapular control, and reinforces proper movement mechanics. Whether you’re recovering from an injury, dealing with chronic discomfort, or looking to bulletproof your shoulders, this program provides a structured approach to regaining function safely and effectively. Who This Program is For: Individuals recovering from shoulder injuries (non-surgical or post-rehabilitation). Those experiencing pain, stiffness, or dysfunction due to poor movement mechanics. Athletes and active individuals seeking to strengthen and stabilize their shoulders. People looking to prevent future injuries and improve overall shoulder function. Program Focus: ✅ Pain Management & Mobility Restoration – Gentle mobility exercises to reduce stiffness while preventing impingements. ✅ Scapular Stability & Postural Correction – Strengthening the serratus anterior, rhomboids, and lower traps to improve shoulder mechanics. ✅ Rotator Cuff Activation & Strength – Targeting the rotator cuff muscles to build resilience and support shoulder movement. ✅ Progressive Strengthening – Implementing isometric exercises, resistance band work, and controlled weight training. ✅ Neuromuscular Re-Education – Training proper movement patterns to reduce compensation and enhance long-term function. What to Expect: Structured weekly progressions to restore strength without overloading the joint. Guided mobility drills to increase range of motion without pain. Functional movement training to integrate shoulder stability into daily life and workouts. Expert-backed techniques based on evidence-based rehabilitation and movement science. Program Duration: 6 weeks (adjustable based on individual needs) Ready to rebuild strong, pain-free shoulders? Let’s get started!
Duration: 16 weeks Rate: $3,500 Overview: The Ultimate Transformation Program is a premium, science-backed online coaching experience designed to create profound and lasting changes in your body, health, and mindset. This program is tailored for individuals who are ready to fully commit to their fitness and wellness journey under the guidance of a board-certified exercise physiologist and expert trainer. What’s Included: Customized Training Program: A 16-week progressive plan tailored to your goals, fitness level, and preferences. Bi-weekly one-on-one virtual training sessions for form checks and technique mastery. Access to the Gymnanigans app for personalized workout tracking, video demonstrations, and progress metrics. Comprehensive Nutrition Counseling: Initial 1-hour consultation to assess dietary habits, preferences, and goals. Custom meal plans with adjustments every 4 weeks. Weekly check-ins to address challenges, provide accountability, and fine-tune your nutrition plan. Guidance on optimizing eating habits for specific goals (e.g., fat loss, muscle gain, improved energy). Lifestyle & Mindset Coaching: Weekly coaching calls focused on habit-building, overcoming mental barriers, and sustaining progress. Tools to improve sleep quality, manage stress, and enhance recovery. Access to guided mindfulness and meditation sessions. Exclusive Resources & Tools: A detailed transformation workbook to track your progress and stay organized. Unlimited access to an exclusive online community for peer support and motivation. Monthly live Q&A sessions to address questions and provide expert insights. Elite Support & Accountability: 24/7 messaging support through the Gymnanigans app for real-time guidance. Monthly progress reviews with detailed reports on strength, mobility, and body composition changes. Personalized adjustments to training and nutrition plans based on results. Why It Works: This program doesn’t just focus on quick fixes—it’s designed to address the root causes of dysfunction and build a foundation for sustainable health and fitness. The combination of exercise science, tailored nutrition, and personalized coaching ensures every client achieves measurable, life-changing results. Who It’s For: This program is ideal for individuals who are ready to invest in their health, whether they’re looking to overcome years of inactivity, improve body composition, or take their fitness to the next level. The Result: By the end of 16 weeks, you’ll experience improved strength, mobility, and energy, a better relationship with food, and a body that feels and performs at its best—all while developing the tools to maintain your results for life.
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