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EASE INTO MOVEMENT & STRENGTH AT HOME

An 8 week beginning strength training program that builds you up without breaking you down. 

$90

Ease Into Movement & Strength at Home

  • 25 page digital download which includes the 8 week Ease Into Movement & Strength program and 2 bonus programs:  4 Week Strength Training Program and 4 Week Cardio-strength Training Program for a total of 16 weeks of done-for-you programming

  • Video tutorials for every exercise in the program so that you can hone the skills that get you strong and feeling good

  • Training logs for each training block you can download and print out to help you track your progress

Instant Download

$90

We know exercising is important for us mentally, physically and spiritually. It lifts our mood, improves our health, increases our strength and suppleness and boosts our energy levels.

This means we can show up more fully to nurture meaningful relationships, engage in interesting hobbies and do important work in the world.

Cultivating a just right, good enough fitness practice allows us to do more of what we enjoy with more stamina and enthusiasm. 

That’s what Ease Into Movement & Strength at Home is designed to help you do.

You do NOT need to exercise yourself sore 
or turn fitness into a second career. 
You CAN build yourself up without breaking yourself down.

Let this program show you a different way.

These are demanding times.

A global pandemic and a long overdue reckoning with white supremacy in the United States have necessarily disrupted our lives and routines.

 

We are feeling (at a minimum) shaken, overwhelmed and burned-out.

 

Starting (or maintaining) a full training program and investing

3+ hours/week may not be feasible or desirable right now. 

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And, yet, we need the stress-reducing, health promoting benefits of exercise

(and I mean engaging in actual health-promoting behaviors, not pursuing intentional weight loss—that is not something I offer or advocate) now more than ever. 

Your fitness practice should support you, not drain you.

The good news is that we don’t have to invest a huge amount of time and energy or subject ourselves to brutal workouts to take good care of our bodies.

Ease Into Movement & Strength at Home gently and gradually introduces (or reintroduces) you to a structured fitness practice without shaming, overwhelming or depleting you.

My clients don’t live to train, they train to live.

Fitness doesn’t have to be a shaming, punishing, time-consuming ordeal for you to reap the feel-good, health-promoting benefits exercise has to offer.

I’m Emiko Jaffe

[She/Her]

I’m a weight-neutral, non-diet fitness and nutrition coach. I help people who are new to exercise cultivate fitness practices that build them up without breaking them down.

I work with thoughtful, curious, unconventional and passionate people who believe fitness should complement their full and vibrant lives, not compete with them.

 

The challenge is that most fitness approaches and programs involve intense and/or prolonged bouts of exercise (usually with an implicit or explicit goal of weight loss executed through the lens of weight stigma and fat phobia) which can discourage, intimidate and even injure someone just beginning their fitness journey or restarting after a lengthy hiatus. That’s not ok with me.

What you will get with Ease Into Movement & Strength at Home program

Make steady progress with fewer exercises done well.

Learn a maximum of 4 new exercises every 2 weeks. Each new set of exercises you learn will be added to the previous week’s exercises and repeated until program completion. This allows you to hone your skills and increase your strength without getting distracted and overwhelmed by having to learn a bunch of new exercises at every workout.

Establish and maintain a sustainable fitness practice.

You will start with 10 minute warm-up sessions done twice a week and by week 8, you will be doing 45 minute (or less) full-body strength training sessions twice a week. This gradual approach helps to minimize procrastination, frustration and burn-out that can happen when taking on too much, too soon.

16 weeks of done-for-you training sessions.

You get the 8 week Ease Into Movement & Strength program plus 2 bonus programs: 4 Week Strength Training Program and 4 Week Cardio-Strength program so that you can continue building on the foundation you created. 

Step-by-step plan.

Every 2 week training block starts off by letting you know what to expect, how much time you will need to complete your training sessions and also includes coaching tips. The program for the current 2 week block immediately follows, which you will be encouraged to print out and jot notes on. 

Optional cardio.

Learn how to create and customize a quick 5 minute cardio finisher or a longer stand alone interval training session appropriate for your fitness level with the included video tutorial.

Minimal equipment (household items):

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Quick start guide.

Instructions on how to move first and study the details later as soon as you download the program. 

Getting strong and feeling good doesn’t have to be grueling or take up all of your time and energy.

By approaching fitness in a gentle, gradual and relaxed way you are more likely to train consistently most of the time--perfect adherence is not required (in fact, I strike Perfect from all aspects of my training and coaching to make plenty of room for Progress instead). 

This is how you cultivate a fitness practice that builds you up without breaking you down. 

Ease Into Movement & Strength at Home

  • 25 page digital download which includes the 8 week Ease Into Movement & Strength program and 2 bonus programs:  4 Week Strength Training Program and 4 Week Cardio-strength Training Program for a total of 16 weeks of done-for-you programming

  • Video tutorials for every exercise in the program so that you can hone the skills that get you strong and feeling good

  • Training logs for each training block you can download and print out to help you track your progress

Instant Download

$90

Frequently Asked Questions

In a nutshell, how does this program work?


Once you purchase and download the program, you can start right away with the Quick Start Guide or you can review the program first and create a schedule for your first 4 training sessions (I have included a guide that will step you through how to use the program). You will start by learning a 10 minute warm-up sequence that you will practice the first 2 weeks and for the rest of the program. Every 2 weeks going forward you will learn no more than 4 new exercises (video instruction is provided for all exercises) which you will continue to practice for the duration of the program. By the end of 8 weeks, you will be performing two 45 minute (or less) full body training sessions weekly. Any equipment you might need are household items (soup cans, a broom handle, low step, etc). The program is designed to be completed in 8 weeks, but you can move as quickly or slowly as feels right for you. More challenging versions of the exercises (also with video instruction) are included for most of the exercises when and if you feel ready to progress that exercise. Upon completion of the program, suggestions on how to continue or maintain progress are included. There are also 2 bonus programs (4 Week Strength Training Program and 4 Week Cardio-Strength Program) included for different fitness emphases that each build on the foundation you created with the 8 week Ease Into Movement and Strength program. Also included is an optional tutorial on how to perform cardio interval training for your fitness level and how to add it to your strength program.




I’ve never done strength training before, will this program be too challenging for me?


I have designed Ease Into Movement and Strength at Home to be a gradual and gentle introduction to strength training. If you follow the recommended schedule provided (you can go slower or faster, whatever is appropriate for you), you will gradually prepare your body over 4 weeks before even starting the strength portion of the program (you will be working on improving movement quality and core stability during those first 4 weeks). I use these exercises with my private training clients who are new to strength training as well because they are relatively easy to learn and perform. As skill and strength increases, there are more challenging versions of the exercises suggested (with video instruction) when you are ready to try them.




I’ve done strength training before, but it’s been a while since I’ve been consistent with it. Will this program be too easy for me?


If you’ve been away from strength training for a few months or you are new to it (training less than 6 months), this program will provide a safe and gradual reintroduction to strength training. It will also reinforce using correct form when performing the exercises. You will have access to instructional videos demonstrating more challenging versions of some of the exercises (direct links provided) when you’re ready to progress your program. There are also 2 bonus programs (4 Week Strength Training Program and 4 Week Cardio-Strength Program) included for a different fitness emphasis that each build on the foundation you created with the 8 week Ease Into Movement and Strength program.




What if I have injuries or physical limitations?


It’s always a good idea to get clearance from your healthcare provider before starting this or any other fitness program. That said, this full body training program includes a variety exercises which involve getting up and down off of the floor, lying on the back, standing, kneeling and/or using the arms and legs for pressing or pushing movements. If pressing with your arms (as in a push up) is unavailable to you, for example, you could omit those types of exercises and focus on the other exercises that don’t use those movements.
If you think you may need more than a few modifications, I recommend having a customized program designed specifically for your needs. I offer virtual 1:1 training and coaching packages if this feels like a better option for you. You can visit my services page HERE to learn more.




What’s your return policy?


I do not offer refunds on this digital product. All sales are final. If you still have questions or concerns about whether Ease Into Movement & Strength at Home may be right for you, please send me an email at emiko@phases-fitness.com before purchasing and I’ll be happy to assist you.





Ease Into Movement & Strength at Home

  • 25 page digital download which includes the 8 week Ease Into Movement & Strength program and 2 bonus programs:  4 Week Strength Training Program and 4 Week Cardio-strength Training Program for a total of 16 weeks of done-for-you programming

  • Video tutorials for every exercise in the program so that you can hone the skills that get you strong and feeling good

  • Training logs for each training block you can download and print out to help you track your progress

Instant Download

$90