Find Your Strength
Move Strong For Life
So you've gone and gotten injured, eh? It's a crappy deal but rehab isn't so bad right? You've gotten really good at those exercises and are ready to get back to your activity of choice. Right?
Running, jumping, lifting, and moving probably feels pretty different now. These activities used to happen without another thought in the world. They were fun, and made you feel like, well, you.
Now those same activities bring on anxiety that you’re wrecking your body, and worry that you’ll get more injured.
You’re scared that being in pain is your new normal. You're worried that gone are the days of jumping into your activity of choice care-free and ready to go. You feel sad that your body doesn’t feel like it used to and reconnecting with something that is now so foreign is a lost cause.
You want the seemingly constant injury and re-injury merry-go-round to stop so that you can get off and get on to moving how you want, when you want.
But let’s all be honest. You don’t have the time or energy available like you used to. Long gone are the days of hour-long workouts. You need to be in and out in 30 minutes or less!
If that sounds like you, you’re in the right place!
Introducing Strong For Life -
Your next step on your fitness journey after injury .
Strong For Life is a personal fitness training program that will start at your level and build up to your goal of having strength, knowledge and confidence to move your body however you want without the worry of any symptoms or injuries rearing their ugly heads.
Fitness and movement after injury can look different from fitness before injury, and that’s exactly why you feel overwhelmed, confused, and even afraid.
Rest assured, you’re not alone. Your body and your mind have both been changed from the injury that got you here. While you might be better at the site of your injury, now there's contending with how your injured part works with your whole body. The jump from being good at rehab to getting back into your activity of choice can seem like jumping over a chasm.
Strong for Life focuses on giving you the knowledge to understand how your body has changed and the tools to keep moving forward, at your own pace, toward your fitness goals. Strong for Life offers the ability to jump from rehab to life without worry and stress that you'll end up back in the rehab zone. Strong for Life gives you a balanced program that incorporates strength, mobility, and cardiovascular endurance that will help you to make your body ready for anything you want to do with it.
One of the biggest challenges you face when you start to get back into fitness is knowing what kinds of exercises can help you move towards your goals, and which ones might not be the best right now. After all, your body may feel very, very different to you right now. You may feel weak in places you never even thought about before, or scared that you’ll hurt yourself, or surprised at how much your injuries have thrown you for a loop.
That's why Strong for Life takes you, step by step, to new heights in understanding how to move within your body AND life and helps you feel at ease in moving without the worry of ending up back in an injury loop. Within Strong for Life, you get to choose your workout journey based on your energy, time, and life needs.
Gone are the days of the all or nothing, go hard or go home mentalities. Within Strong for Life we train for the life you have as well as the life you want without the trash of kicking yourself when you’re down, raggin on yourself for your lack of time and energy, or feeling like you’re failing so what’s the point? Within Strong for Life, we create strategies and practice habits to make sure movement continues for the long haul - not to just make it to the next day unscathed.
By working within Strong for Life you’ll learn how to manage your injuries, balance your fitness mindset, gain strength and confidence in your body, and be ready to get into that beloved activity knowing that you’ve got this for not only now, but for the long haul of life.
Here’s what you get inside the Strong For Life:
Live 1:1 sessions
Each month you get two 30-minute live one on one sessions. Within the sessions, we will address any programming and injury questions or concerns that you might run into so that you feel confident in what you should feel and do.
We’ll also brainstorm strategies to deal with any issues you might have coming up within your workouts, and in figuring out how to make fitness a part of your life.
Each exercise within your program will have a video alongside it so that you never have to worry if you’re doing the exercise incorrectly. You will always know what to do and how to do it.
Each week you’ll get your workouts delivered through a free-to-you app called TrueCoach. Depending on your personal goal, you will have the option of 2-4 workout days, 1-2 mobility days, and 1-2 higher intensity days. Each week includes flexibility in the workout schedule for you to choose how many days will work for you. Life can be crazy and Strong for Life works with you - not against you. Each workout will be tailored to your life and available energy.
Don’t worry, just because you only have 2 live calls with me doesn’t mean that you’re all by yourself on an island for the remainder of the month. You’ll have access to message me within the app, as well as email if you have concerns. There’s also form checks, reflection messages, and video messages that allow for contact within the month as well.
Wondering about who's coaching you?
Hi, I’m Caroline Botting and I've been exactly where you are now. I know what it's like to feel broken, sad, scared, and depressed that my body wasn't working the way I wanted and needed it to. I've dealt with postpartum injuries to my pelvic floor, hip and knee injuries and during them all, the only thing I wanted was for my body to feel like it used to, and to be able to do what I used to.
Even with a Bachelor’s Degree in Physical Education and being a Certified Personal Trainer with over 15 years experience, I needed help to deal with my injuries. And while dealing with my injuries, I also realized that I needed more specialized education to train women specifically (we are not tiny men!), so I went out and got some. I want both men AND women to feel empowered, strong, and capable to do whatever they want with their bodies, and to not have bodies that feel foreign and broken.
I’m here to give you strategies and solutions. You deserve to have the information, help, and compassion that gets you back into your life feeling capable and strong. That’s why I do what I do.
Here’s why you need the Strong for Life:
You’re done with the worry of what an impromptu hike will do to your back, or how much you'll be knocked down with hip pain after a run, or what pants to wear when you work out for fear of peeing yourself or feeling like your vag will fall out.
You’ve gone through other fitness programs or celebrity workouts and are done trying to find the magical missing piece to keep you on your fitness journey.
You want to dive into figuring out why fitness doesn’t fit into your life the way you want it to.
You want to know why your body seemingly hates you when you get stressed with life situations and how to prevent the nagging symptoms and injuries from sidelining you again.
You want fitness and movement to be a consistent part of your lifestyle and want the accountability of a coach, and the strategies needed to help you keep at it.
You don’t want to end up on the sidelines of your life due to injury ever again. And god forbid you do, you want to know that your setback will be TEMPORARY.
If not now, then when? Truly.
I'm not meaning to sound like a "you-know-what", but when will the time be right for you to be done with being in pain when you move?
When will you no longer be ok with sitting this one out?
When will you start to realize that you've given up doing the things you love to do because your worry and stress around movement has stolen them from you?
Now is the time to start to think about what you want.
You know that moving your body in those movements that you love helps with so many things. It’s a mental break that you need and crave. It can make you feel strong and capable. You want fitness and movement to be a part of your life, not only now but for the long term. You definitely don’t want those crappy symptoms and injuries to stick around though, and want nothing more than to get back to what you used to do.
While it might not seem like a big deal now to have pain and symptoms when you move, ignoring why it happens and waiting longer won’t magically make your problems disappear. If not now, when will you decide that what you want and need is worth it?
The good thing is that you don’t have to start big. You don’t have to add hour-long workouts to your life. You can start small and, step by step, get back to moving your body like you want to. And along the way of getting back to what you used to do, you’ll be even stronger than before and more prepared for the future. I sure want to be able to carry in all the groceries, or open that can, or move how I want when I’m 80 - how about you?
Now is the time to rid yourself of that nagging pain, reduce the worry about movement, and to get the strong and functioning body that you need for your active life.
Now is the time to stop saying no to the life you want and to start saying yes to the one that is waiting for you. The life that has you happy, healthy and ready to do whatever you want whenever you want.
Who exactly is Strong for Life for?
Strong for Life is for those who:
want to get back into fitness after injury
want to kick their symptoms to the curb
want to make fitness a part of their life
want to rid themselves of the worry that injury is right around the corner the minute they start to move again.
What is the TrueCoach app and how would I use it?
The TrueCoach app is a platform that allows you to see an entire week’s worth of workouts on any device that you want Apple, Android, whatever you have, if there’s an app store, you got it. Within your workouts, each exercise has its own video and instructions in case you can’t quite remember what it should look like. You’ll check off each workout day and that sends a message straight to me to let me know that you’re rocking it out. Within the app as well, is a messaging centre where you can chat with your coach if you have questions or concerns about your program.
“I don’t have any time”
Time is a precious commodity - especially when you’re always ON for everyone else in your life. It can seem daunting to actually consider your needs and make yourself a priority. The great part about the Strong for Life programming is that you don’t need hours upon hours all in a row to get your workouts done. Working together, we collaborate on how long your workouts could be. No workout needs to be longer than 30 minutes and there are options to break them up into even smaller blocks of time. That way you’ll still get your needs met and have time to relax during that precious down time.
What happens now?
After you fill out the questionnaire, you’ll receive a reply back to you letting you know that I’ve received it. I’ll then review it and get back to you within 72 hours.
After that, if I believe that we are a good fit to work together, we’ll meet online for an assessment and goal setting session, and then you’ll begin your training journey.
Can’t I Just Do YouTube videos On My Own?
Sure, you could look up workout videos on YouTube. There are millions of them, and thousands of different kinds. But you know they won’t work for the long term.
What you get from going on this journey inside Strong for Life, is the piece of mind that what you’re doing is backed by science. Working with a qualified and trained professional in a safe and intimate space is exactly what you're missing from YouTube. You can't ask YouTube questions or ask for clarification. YouTube doesn't offer real time, human support - and you get that and more within Strong for Life.
What do I need to have for equipment to be the most successful?
I recommend having a set of light, medium, and heavier weights as well as a band and a band loop.
If you aren’t able to get these things before you start, don’t fret. There are modifications available for the exercises as well as the ability to use things that you can find around your house as replacements.
Why is there a questionnaire?
While I like to think that I can help anyone with their fitness, I know full well that I’m not the right fit for everyone. The questionnaire lets me know whether I think I’m best suited to help you reach your fitness goals.
Disclaimer here - I no longer train women for weight loss. If your main goal is to lose weight, I suggest looking elsewhere for a trainer.
I am here to help you figure out the jump from rehabbing your injuries to moving how you want, making fitness a part of your life, and helping you dispel the myth that you’re feeling this way just because you’re getting older.
If you’ve made it to the end of this, you know that now is the time for you.
You’re ready to start saying yes to YOUR desires, YOUR goals, and YOUR needs.
YOUR time is now.