Return to Yourself, a 10 Week Rooted Strength Method Cohort Experience

Not all the material will be needed right away, we will only begin using the kettlebells and steel mace  as of WEEK 5.

Required

• Mat
• Foam roller (cork material is best)
• Lacrosse ball
• Loop resistance band (medium resistance)
• Dowel or stick (a broom or mop handle works fine)
• Kettlebell (small or medium — something you can press overhead)
• Steel mace (10 lbs)
• Notebook (for journaling prompts throughout the course)
• A minimal dedicated space to train
• A computer screen or your phone to watch classes

Optional, but great to have

• Large mirror (helpful for posture correction and self-feedback)
• High ceiling (helpful but can work with whatever you got)

This isn't a beginner fitness program — but it's built to meet you exactly where you are.

Because we move quickly into real training with kettlebells, the steel mace, and body-awareness work, you'll get the most out of this course if you're already active and have some prior movement background — sports, dance, yoga, Pilates, or martial arts. That foundation means you already understand things like tempo, breath, and following instruction in your body, so we can build from there instead of starting from zero.

If you're newer to structured training, that's okay too — every workout is designed to progress with you, and I'm here to help you regress or modify wherever you need to. What matters most isn't your experience level. It's showing up willing to learn, feel, and be coached.

Life happens, and I get that. If you miss a week, you'll still have access to the course materials so you can catch up at your own pace. Weekly coaching calls are recorded, so nothing is lost if you can't make it live — most of the course is self-paced by design.

I believe in the 70/30 rule: I expect 70% commitment from you, which leaves 30% as room for real life. Whatever you're able to show up with counts as progress, and we'll be celebrating it — often.

• 8 weeks, drip-fed for your success — the right content at the right time, so you never feel overwhelmed
• A membership community to stay connected, ask questions, and celebrate every win — yours and everyone else's
• Live coaching calls, twice a week, including hotseat-style Q&A — real answers to your real questions
• A weekly task to learn and apply, so growth compounds week over week
• A full workout library that progresses with you: kettlebell, steel mace, mobility, trigger point release, warm-up, and cool-down
• A 30-minute express workout for the days life gets in the way, but you still want to show up
• Mindset and goal-setting work to keep you focused and dedicated
• Weekly journal prompts to track your progress — and your inner narrative — the whole way through

Not at all. This program was built from a martial artist's perspective, but it's not just for martial artists.

If you're an active woman with experience in sports, dance, yoga, Pilates, or martial arts, you already have what you need to thrive here. The movement patterns, breathwork, and strength you'll build carry into any art or discipline — and into everyday life, wherever you're at: pre-natal, postpartum, perimenopause, menopause, or none of the above.

What matters isn't your training background. It's your willingness to show up, get curious about your body, and train with intention — and, since this is an online program, your willingness to be coachable: to ask questions, apply feedback, and communicate with me when something doesn't feel right.