Individualized Workout Program

Designed specifically for you and your body 🙂

What to expect:


After filling out this intake form, you will receive an email from us within 48 hours with more information on what your program will look like and pricing. If it’s a good fit and if you choose to continue, you will then schedule your initial movement screen via the link provided in an email. Within 48 hours after scheduling, you will receive a contract via email that you will read, sign, and return prior to the initial movement screen performed over zoom.


You will receive your individualized program via email within 1-2 weeks of your movement screen. You will receive the written program and access to a playlist of videos for each individual exercise. The videos will include an explanation of the exercise, cues for form, and corrections for common errors. The written program will be in a google sheet where you have room for you to take notes on the exercises and track your weights from week to week! Feel free to reach out via email with any questions, comments, or concerns at any point throughout your program! After completion of the program, you will receive an email to provide feedback to help future clients.

Movement Screen

Prior to the movement screen, you will submit payment and the signed contract. We accept credit card, Venmo, and Paypal. From there, the movement screen will occur via Google Meet. You should be warmed up prior to the call as we will be taking a look at how you are moving. We will also discuss any relevant medical history and make sure we are on the same page with what you are looking for in your program. Then we will go into a general range of motion and flexibility screen, plus some functional exercises based on your goals (e.g. squat, pull up, push up, etc.).

Check Ins & Video Feedback

If you choose to have check ins, they can be in the form of video, audio, or email check ins. The video check ins will be performed via Google Meet, the audio check ins via WhatsApp or phone call, and the email check ins via a google form that I will respond back to in an email within 48 hours after receiving your response.

If you choose the video feedback option, you can record yourself doing as many exercises as you would like, upload them to a google drive (or other file sharing platform) and share them to me via email. You will receive form feedback on each exercise you send within 48 hours to make sure you are getting the most out of each exercise!



Since the program is extremely individualized, so is the pricing. Please fill out the intake form to receive more info on what your program will look like and a quote.
Price range:
– $210 USD: 4 week program, 3 days per week, less than or equal to 60 min per session (no check ins, no video feedback)
– $900 USD: 8 week program, 6 days per week, 90 min per session, weekly video check ins (8 total), and ability to send videos for feedback on form.
– I would recommend probably somewhere in the middle for options as some check ins/feedback provide additional value to the program, but 6 days per week at 90 minutes per session with weekly video check ins will be a bit much for the average person!
– There is no cost or commitment with filling out the form, so if you’ve read this far, go ahead and fill out the intake form and we’ll get back to you with a quote within 48 hours!

Does it include nutrition coaching?

No. I can provide very general nutritional advice, but if you would like specific guidance on macros, calories, etc. I can refer you to another coach that provides those services!

What style of workouts do you program?

It is based on what you want! It can be an individualized mobility program, prehab program, general lifting, calisthenics, or a combo! We can do circuit format, supersets, trisets, etc. based on your preference. I want this to be a program you enjoy, so if there is a certain style you prefer, let me know!

How long is the program?

It’s up to you! It depends on how long of a program you’re looking for. If you prefer switching up exercises more frequently, you can do a 4 week program (with rep adjustments or progressions made at 2 weeks), or if you prefer to keep things the same for a bit longer, you can do up to an 8 week program (with rep adjustments or progressions made at 4 weeks). If you want longer than that, we can always do another program based on an updated movement screen!

How long are the workouts and how many workouts per week?

Again, it’s up to you! It can be based on how much time you have, your goals, etc. I do not do programs for 7 days per week as it is important to have at least one recovery day. I would recommend between 3-5 days per week and 30-75 min on average, but again, it’s up to you!

Does this include skilled physical therapy?

No. Due to licensure restrictions, I am not able to provide medical advice online. If you are currently having pain, please see a medical provider near you for an individualized assessment. Once you have completed your plan of care, I can help you return back to working out and bridge the gap between physical therapy and training!

Can you help me “tone” my body?

“Toning” requires muscle mass as to have a “toned” look, you need to have the muscle to show at rest. Therefore, you need to build muscle to look toned. There are many ways to do this, but it does require strength training! This can be done via bodyweight training or with weights, but progressive overload (placing additional demands on the muscle over time) is required! If you already have a good base of strength, but you’re still looking for a “toned” look, check your nutrition. So long story short, I can help with strength training in a way you enjoy to help you build muscle (and no, strength training does not inherently make you look “bulky”). If you would like guidance on nutrition, I can also refer you to another coach that can assist with nutrition and complement the strength program well!

What I can help with

Prehab/Injury Prevention

Learn your body, address any asymmetries, and optimize movement patterns to decrease risk of injury through isolated and specific exercises addressing areas where you may have neglected with past training!

General strength training

Whether you want to use weights or not due to access or preference, I can help you reach your strength training goals through various methods depending on your preference!


Improve your flexibility, range of motion, and learn your body more with a tailored mobility and flexibility program taking a look at muscle length, joint mobility, neural tension, and your active and passive motion to get you moving and help you reach your goals!

Sport Specific Training

Whether you’re looking to get into or improve your hand balancing or calisthenics, I can help you progress your training with specific drills and exercises specific to the sport. Laura has experience with strength training for gymnasts, divers, climbers, martial artists, and so much more! Laura also has experience with specific mobility programs specifically for climbers.

Ready to start?

Reviews From Clients

Laura looks and is very professional and polite, on top of being a very good athlete with great form when executing the exercises herself, which to me plays a big part. That’s why I decided to give it a go despite the fact that I found her through IG. I have never thought of asking someone I saw on IG to prescribe me a program, and normally I would not trust them. The program is very good and to the point on what I was looking for. She has done an immense job with the individual exercise videos. Can’t even fathom how many they are in total (probably close to one thousand or more). I would totally recommend her to anyone looking for a individualised mobility/ flexibility program.
– Giorgos K.

Laura is great at customizing programs to meet the needs of her clients. She carefully analyzes body mechanics to see where there are weaknesses. Her programs are tailored to busy individuals who want to get the most from their 15-30 min strength training programs.
– @erikaburton

Laura is a fabulous movement educator, motivator and inspiration. I focus on many different disciplines and she takes the time to incorporate strength, mobility and mind. Laura is incredibly valuable to me for my cross training for the long term. She is an amazing person and I value what she programs for me highly, it continues to raise my standards for myself. Thank you Laura for combining Handstands, Active flexibility, Glute strength, overall shoulder strength, calisthenics, gymnastics and recovery! My body loves your guidance🙂
– @balli_licious

I loved the program and the experience. I’m still working with that program and keep progressing it. Laura helped with all difficulties and alterations we had to make due to an injury. She could explain every detail about my program and why she programmed it which made me feel very safe and understood. I would definitely recommend an individualized program!
– Karla

Laura is amazing! She is very knowledgeable and ensures a program is truly customized to the client. She conducts movement screens and helps the client understand how they are currently moving, and does this again at the end of the program. She also offers great advice and coaching on how to adapt to working out with an injury. Laura also greatly helped me with my mindset through her consistent coaching and encouragement. I look forward to participating in more individualized programs in the future.
– Courtney P.

It’s always a joy working with Laura – she’s the best! I trust her 110%. If you are even slightly considering, just go ahead do it! I am one who gets bored working out in the gym, but with the individualized program I have from Laura, I don’t ever get bored. Plus, she’s continually pushing me, making me stronger!
– IG: @True_LightPhotography

I was so impressed by the professionalism of the coach and how organized the online personal training system works. It was easy to understand the program and the videos were well explained. Never thought online programming and coaching could be this helpful!
– IG: @rabbitreef

This has been the best investment I’ve made in myself regarding my body and fitness goals. I have learned so much about my own body along the program and I have already made so much progress. I can’t believe how after so many years I can move my shoulder overhead without pain. All this while still getting stronger, more mobile and closer to my goals. I can’t recommend working with Laura enough!
– Sezi T. / IG: @sezita_

If you have a particular fitness goal but you are uncertain how to get there, Laura is the right coach. She designed a program that set me up for success by fully taking into account where I was starting from (a far cry from some other programs I have done in the past). She is also quite adept at working virtually. The results speak for themselves, I have more shoulder mobility at 42 than I did at 22. I look forward to working with her in the future!
– Alex C.

Laura is extremely helpful and provides a workout plan and regiment that is clearly tailored to each person. She even changes the plans as you progress to ensure the progression continues and doesn’t stall. 10/10 would recommend.
– IG: @a_motley_fool

Laura’s program was one of the best investments I have ever made for myself. Her coaching comes with a tremendous amount of knowledge and support. She thoroughly understood my goals and was able to combine mobility, flexibility and strength in a complete package that was very easy to understand. Throughout the program, she has been super responsive and helpful, with tips and tricks to help me overcome obstacles and improve technique. I highly recommend her to anyone that wants focused training for specific goals!
– Costanza B.

Laura’s program truly was beyond my wildest expectations! She delivered such an intimate and personalized program virtually – better than many programs I have experienced in person! She truly listened to my needs and created a program that could accommodate each and every one of my concerns. She was incredibly generous with her time and wisdom, and I could tell she truly cared about my progress and my body. I feel that I am now equipped for my future fitness goals in a way I couldn’t even imagine before. I could not recommend her any more!
– Katelyn W. (IG: @somatic.alchemy)

Laura is simply the best! I learned so much from her about how to structure work outs with functional exercises that work towards a goal. With her help, I achieved a chin up and (shortly after our program ended) my first pull up. She let me know what types of progressions were needed to help me improve on my own once our program was done. My mobility has improved in my hips and shoulders and I’ve realized the importance of having a strong foundation to build off of before going after performance-based goals. Her knowledge and athleticism is unmatched and I highly recommend her to anyone who wants to take control of their body!
– Allison P.

I’m a 40+ year old full time Martial Arts practitioner. Brazilian Jiu Jitsu, Muay Thai, and MMA are my passion and primary focus. My weight training program needs to support my growth in martial arts as opposed to breaking me off so bad that I can’t train. Many of the Personal Trainers and Physical Therapists I’ve worked with in the past have had a hard time processing that but not Laura. She did a fantastic job of listening to my goals. She took my age and the volume of training I do on the mats into account when making the perfect program for me. I’ve noticed increase in my strength, mobility, flexibility, and most importantly – durability. My performance on the mat has improved and I feel good throughout the day. Seeing some abs start to poke through again doesn’t hurt either.
– Phillipe G.

I have been working with Laura for 13 weeks and I have seen significant gains in my strength and flexibility, also the knowledge I got with the explanation on each exercise of the program help me to understand their purpose and how each exercise is contributing to my goals. Working with Laura has been a great experience so far!
– anonymous

Still have questions? Ask away!

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