Empowered Strength: Personalized Strength Training for Women On and Off the Mat
Marie Belle Pérez Rivera, Ph.D. is here to guide you into becoming the best version of yourself.
It's Time to Choose You in 2024 and Beyond.
Begins April 2024
Strengthen beyond the mat: A holistic approach to optimize your health, boost your performance, and have fun in the process.
Improve the Quality of your life with Personalized Coaching
With this 90 day kick-start program, I will help you
- Learn how to prioritize yourself AND fall in love with your practice, body, and life.
- Get simple strategies to nourish yourself without feeling restricted.
- Improve your metabolism (spoiler alert: there's a big chance you'll get to eat more food while cultivating a leaner, stronger physique).
- Feel empowered in your workouts and learn to train smarter for long term health and wellness.
- Transform your body- whether you want to enhance your curves (build a booty), lean out, or re-establish a healthy relationship with your body and fitness, I got you.
- Level up your mindset- bring an end to the all-or-nothing- rollercoaster of working out, improve your stress management, and ditch the negative self talk.
- Learn how to work with your physiology to establish and cultivate a healthy relationship with your body AND your cycle. Taking your cycle into account will help you develop an informed and intuitive approach to optimize performance, improve your health, and establish a strong, lean, resilient, happy body for life.
- Complement and enhance your yoga practice with strength training, mobility, and injury prevention while improving the quality of your life.
What's Included
Assessment + Personalized Training Program
The primary goal of coaching with me is to help you achieve your unique goals in a way that is safe, empowering, and sustainable. Coaching with me will provide all the tools you need to become a more mindful, confident, and resilient human.
The initial assessment will play a major role in understanding not just your goals, but also your baseline (starting point in terms of quality of life, mobility, strength, and fitness). Once we complete our group assessment and establish baseline, I will custom design a unique program specifically for you that is updated WEEKLY.
Personalized Attention Monthly
Three 30 minute zoom sessions with Marie Belle to check in and keep you on track with your goals and refine the program to make it work for you. This is where we can answer questions, help you with habit formation, teach you about your health and fitness, and make adjustments to keep you coasting through your goals and never slip through the cracks.
Small Group Sessions Bimonthly
Two 45 minute, small group, zoom sessions with Marie Belle for a bit more face time, support, and education. This is where we can learn new concepts, ask questions, and get to know each other, our goals, challenges, and wins.
Recovery
You will get better not just at training, but also at recovering from your training and the daily stressors in your life.
Quality of Life
Improve the quality of your life by shifting your approach and direct experience with health, fitness, and your body. I will help you transform not just in the present moment, but teach you how to maintain your results for life.
Functional Nutrition
Learn how to fuel yourself to support your lifestyle, goals, cycle, and needs.
Yoga Alliance: Continuing Education
This course is eligible for 15 hours of continuing education hours with Roots Love Yoga and/or Yoga Alliance.
Female Physiology
Your body is unique and will respond differently at different times. In this program, you will learn how to work with your physiology to establish and cultivate a healthy relationship with your body AND your cycle. This will include discussions, PDFs, and personalized reflections on how to optimize your food and fitness to your own unique cycle. Taking your cycle into account will help you develop an informed and intuitive approach to optimize performance, improve your health, and establish a strong, lean, resilient, happy body for life.
Strength Train + Mobility
Escalate your physical capacity and physique through effective training while increasing mobility, flexibility, strength, and cardiovascular conditioning. There will be a focus on developing core strength and strengthen and tone the back body and arms.
Access to our Badass Community
By joining this program, you will become part of a strong community of women who look out for, understand, and encourage each other forward.
Yoga + Self Empowerment + Accountability
Exclusive access to all of my On Demand Classes for yoga, flexibility, and handstand inspiration and support.
Mindfulness Practices
Learn how to establish yourself in the present moment without judgment, reduce daily stress, and relax your body and mind.
Mitigate Injury
Learn how to not just train and enjoy training, but also how to listen to your body, adjust, and reduce the chances of injury.
Coach: Marie Belle Pérez Rivera, Ph.D., E-RYT 500
This online coaching program is my way of sharing all that I have learned in a way that is approachable and empowering for women to feel at home in their bodies and life.
What are you waiting for?
Reach your goals through strength training, bodyweight fitness, yoga, flexible nutrition, women's physiology, mindfulness, and group coaching.
FREQUENTLY ASKED QUESTIONS
When does this program start?
This program begins the week of April 1, 2024.
What equipment do I need?
In our initial assessment, we will discuss all the options you have readily available to you. Because this is a PERSONALIZED program, I will create a weekly program for you based on the equipment, activities, and resources you have daily.
How much time do I need to invest?
Because this is a PERSONALIZED strength training and conditioning program, this is all up to you.
This program includes an initial 30 minute consultation and assessment call along with thrice monthly 45 minute small group coaching calls.
The length of your workouts will largely depend on your fitness level, health needs, wellness goals, the type of training you desire, and the intensity you will be working at. In general, your workouts do not need to be long in order to be effective. Many women imagine that they need to be slogging around for hours in the gym in order to see results. This is not the case with your CUSTOMIZED training program. Generally speaking, I like to create 30 minute programs that could be adjusted to 20- minutes, 45- minutes and/ or 60 minutes.
Do I need to workout everyday?
No, you do not need to work out everyday. In fact, in most cases, I recommend at least 1-2 days of rest per week. However, just because you have a rest or recovery day doesn't necessarily mean you aren't active at all on these days. Light, regular movement such as walking your pup, or taking time for stretching or foam rolling are great recovery techniques to help increase blood flow and reduce tension in tight muscles. Participating in regular rest days and practicing a well balanced recovery routine can help you mitigate your risk for injury and promote the longevity of your active lifestyle.
How long does it take to see results?
It 100% depends on your INDIVIDUAL goals and where you are in the process. Because this is a HOLISTIC PERSONALIZED program, you will most definitely feel the difference within the first 2 weeks. In order to create sustainable changes and improve the quality of your life, you need several weeks of applied practice, tracking, and adjustments in your movement repertoire, sleep hygiene, female physiology, nutrition, stress, etc. The focus of this program is on long term health, wellness, and empowerment in the process of achieving our goals.
*All Sales for Digital Content are Final. No refunds are permitted except with respect to any statutory warranties or guaranties that cannot be excluded or limited by law.
