Unlock Your Bautie [Cycle 1]

> Primary objectives

• Learn foundational principles for safe alignment, exercise, and daily life

• Learn the “how” and “why” behind alignment, exercise, and mechanics 

• Develop foundational stability slowly, safely, and properly for your body

• Learn muscle activation versus engagement and how/when to use each

• Focus on stability using reduced ranges of motion for safety and muscle isolation

• Prepare you to feel more safe and confident participating in “beginner” exercise like Pilates

• Teach you how to incorporate principles into daily life to reduce aches and pains

• Improve body awareness to feel more stable and supported on even your worst days

   

> How 

• Using anatomy and theory to explain foundational principles of body mechanics and exercise in a live, interactive workshop/classroom-style session

• Providing exercises correlated to the principles so you can apply theory to practice.

• With interactive instruction to ensure you have appropriate modifications and adjustments for each exercise, and because feedback is necessary to ensure safety and proper muscle isolation.

  • Participation and commitment to the process is vital. You will get more out of the process individually and collectively. There may be extenuating circumstances that keep you from attending a live session, but this should be the exception and not a regular occurrence.

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> Program format

• 12 Weeks

  • Weeks 1-4: Breathing, Deep Core & Pelvic Stability

  • Weeks 5-8: Add Hip Extensors, Hip Flexors

  • Weeks 9-12: Add Scapulothoracic Stability

  • Weekly Structure

    • 1 live 60-min Zoom session - attend live session to go over principles and move through the exercises together. 

      • This is where we'll make sure you're doing them properly and have individual feedback for modifications, adjustments, etc.

      • An email is sent to each registered participant as a weekly recurring calendar appointment with Zoom link. Participants are responsible for adding the appointments to their calendar, setting reminders, and ensuring timezones are correct. 

    • 1 pre-recorded video of me doing the full session with an instructive voiceover the way I'd instruct a live session. 

    • Gif of each move with visible breathing cues to go along with exercise guide

  • Program Location

    • www.embautied.com/exercise-programs or the “My Programs” section of your profile at embautied.com 

      • Once registered, you can access the current and previous weeks.

    • Each week of the online course contains:

      1. Replay video of the live weekly session - uploaded within an hour of session conclusion

      2. Pre-recorded weekly workout video

      3. Gifs 

    • Once you complete the program, access to video replay links and gifs will be available offsite

       

> Cost

• $180 for the 12-week program

• Auto-payment is required (paypal, apple, credit, debit) 

  • Pay in full or installments

    • $15 weekly renewal x 12

    • $30 2-week renewal x 6

    • $60 4-week renewal x 3

      • For installments, you will have a 2-day grace period for returned payment. Access to the program is revoked if payment is not received once the grace period ends.

      • No reductions for paying in full. Although I appreciate it as a self-employed person, it’s one way society creates unnecessary financial imbalances.

      • If you're a monthly class member, you can purchase Unlock Your Bautie separately and do both concurrently, or submit a quick request to me and I’ll freeze your monthly membership for the duration of the program so you can pick up where you left off once the program ends. 

 

> Recommended/Optional Equipment

• You don't need anything other than a safe space to move, but here are some items you may find helpful:

  • Yoga blocks

  • Small Pilates ball

  • Sacrum support (pillow, bolster, half foam roller, etc.)

  • Lightweight thigh loop band

• Please use anything you need to accommodate your body like compression gear, stability belts, joint braces, extra pillows, etc

 

> Common Questions About Live Session Scheduling for Future Cycles

The live session will be scheduled with those on the waitlist prior to each cycle in order to get times that work for as many people as possible. 

• Multiple live weekly session times may be scheduled for a single cycle. 

  • In this case, cycle groups are separated by live call times (ie Cycle 2, Groups A and B).

• Once the live session time is solidified, it will be sent to each registered participant as a weekly recurring calendar appointment with Zoom link.