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30 Day Strength Start is your next step toward a stronger, more capable body. Designed for beginners and those returning to exercise, this program builds on the mobility you’ve already developed—introducing foundational strength training that’s safe, effective, and tailored for real life. Expect simple, progressive movements using body weight and light resistance to help you improve muscle control, joint stability, and total-body strength—without feeling overwhelmed. Whether you're looking to move with more confidence, support your long-term health, or finally feel strong again, this is where you begin. Your foundation starts here. Let’s build it.
Rebuild your rhythm. Reclaim your strength. Reconnect with your body. Whether you've been away from training or just feel like your body and mind need a reset, this 7-day plan is your invitation to return to yourself. This isn't about pushing to the edge—it's about rebuilding with intention, purpose, and the understanding that strength is more than just lifting weights. It's the discipline to show up, the awareness to move mindfully, and the habit of taking care of your body—even when life gets in the way. Each day in this reset is designed to help you reestablish consistency, improve body awareness, and get stronger from the ground up. You’ll move with purpose, focus on quality over quantity, and start rebuilding habits that support your strength—inside and out. This is your reset. Let’s go.
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.
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.
🧠 30-Day Mobility Reset Move better. Feel stronger. Age smarter. Welcome to your reset. This 30-day reset is designed to improve how your body moves—not just during workouts, but in everyday life. Using guided, low-impact mobility sessions, you'll target tight areas, reduce stiffness, and build joint control so you can move with more freedom and less pain. Whether you’ve been sitting too much, feeling stiff when you get up, or want to stay ahead of age-related dysfunction—this is your start. 🔹 What to Expect: We start with a mobility assessment to help you see where you are now—and finish with one so you can track real change. 5 short, effective sessions per week (with 2 active recovery days) Each session is just 10–15 minutes to keep it realistic and doable A progressive plan: each week builds on the last Focused mobility for hips, low back, shoulders, ankles, knees, and posture Designed by a board-certified Exercise Physiologist for safety and sustainability 🔹 Who It’s For: Adults 40+ who want to move better and prevent future dysfunction Desk workers, caregivers, and busy folks who sit a lot Anyone feeling stiff, sluggish, or restricted People getting back into movement after time off 🔹 What You’ll Gain: Better flexibility, stability, and joint control Increased range of motion and reduced discomfort A clearer mind–body connection (hello, nervous system!) A stronger sense of confidence in how your body moves Accountability and structure to stay consistent 🛠️ Tools You’ll Use: Your body A towel or yoga mat Optional resistance band (not required) Let’s get started. Every movement matters—this is your time to reset.
🧠 30-Day Mobility Reset Move better. Feel stronger. Age smarter. Welcome to your reset. This 30-day reset is designed to improve how your body moves—not just during workouts, but in everyday life. Using guided, low-impact mobility sessions, you'll target tight areas, reduce stiffness, and build joint control so you can move with more freedom and less pain. Whether you’ve been sitting too much, feeling stiff when you get up, or want to stay ahead of age-related dysfunction—this is your start. 🔹 What to Expect: We start with a mobility assessment to help you see where you are now—and finish with one so you can track real change. 5 short, effective sessions per week (with 2 active recovery days) Each session is just 10–15 minutes to keep it realistic and doable A progressive plan: each week builds on the last Focused mobility for hips, low back, shoulders, ankles, knees, and posture Designed by a board-certified Exercise Physiologist for safety and sustainability 🔹 Who It’s For: Adults 40+ who want to move better and prevent future dysfunction Desk workers, caregivers, and busy folks who sit a lot Anyone feeling stiff, sluggish, or restricted People getting back into movement after time off 🔹 What You’ll Gain: Better flexibility, stability, and joint control Increased range of motion and reduced discomfort A clearer mind–body connection (hello, nervous system!) A stronger sense of confidence in how your body moves Accountability and structure to stay consistent 🛠️ Tools You’ll Use: Your body A towel or yoga mat Optional resistance band (not required) Let’s get started. Every movement matters—this is your time to reset.
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