Struggling with back, neck, or shoulder pain?

If you’ve been told to strengthen your core after a disc herniation or you’re simply tired of chronic tightness and poor posture, the Posture Program is made for you.

This 12-week program is a gentle yet powerful progression designed to help you relieve pain, restore alignment, and rebuild strength where it matters most—your deep core and posterior chain (aka the entire backside of your body).

We start slow and smart:

• Phase 1 builds awareness of your pelvic floor and deep core muscles through intentional breathwork, gentle mobility, and activation exercises.

• Phase 2 increases intensity slightly, reinforcing what you've built with more dynamic movements.

• Phase 3 prepares your body for more traditional strength training like our Intention Factor® Essentials program, so you can confidently transition to lifting without pain.

Throughout all 12 weeks, you’ll:
-Gently strengthen your deep core and glutes
- Improve mobility in your spine, shoulders, and hips
- Learn diaphragmatic breathing to support better posture and reduce tension
- Begin to feel lighter, taller, and stronger—with less pain and more ease

What’s included:

• 4 short self-paced workouts per week (with clear demo videos)

• 1 follow-along class each week to keep you on track

• An in-app messaging feature for additional support from me

Equipment needed: yoga block, short and long loop resistance bands, dumbbells, and a flat bench.

The Posture Program has helped hundreds of people to feel better in their bodies, alleviate pain, and move with better alignment. If you’re ready to finally feel better in your body, the Posture Program is your starting line.