Where the grown folks train in a playful way

About Us

What is our aim?

to be fully awake and aware.  to move with ease, peace and calm.  to be comfortable in and with oneself, one’s place in the universe, and the choices others make about how they chose to move through the world.  to be truly care-free and contented.  satisfied to an otherworldly degree.  unfazed by the turmoil of the world.  elevated above the worries of mere human existence. 

to strip away the inessentials: extra weight, excess stress, superfluous tension

to remove the “50lb burden” you’re shouldering so your efforts can help you thrive, not just survive.

The Process/ 3 Stages

1. Envision - Set Goals. Look and feel exactly the way you want to.

It can be really difficult to nail down a “goal”.  We help you get clear on your vision so that it can be broken down into measurable, attainable pieces.

2. Intention - Take Action. Move through the world with comfort and ease.

Even if you know what you want, staying on track to attain it can be near impossible in this fast-paced, ever changing world in which we live.  We’ll help you establish and evaluate behaviors that build upon each other so you are sure to reach your goals.

3. Intuition - Go Deeper. Rationally and playfully join body, mind, and spirit.

This step might never be of interest to you, and that’s OK.  But for health and fitness professionals and individuals who want to take their fitness to another level, we offer the opportunity.  Develop yourself as an Intuitive Fitness Specialist (IFS) and learn the (science behind the) systems we use to design holistic health and fitness programs for yourself and others.

How it Works/ 5 Pillars

  1. Nutrition (requires daily practice)

Primary FoodTM

  1. Relationships
  2. Spirituality
  3. Physical Activity
  4. Career

Secondary Food

  1. Fruit
  2. Vegetables
  3. Whole Grains
  4. Protein
  5. Fat
  6. Water

Viewing nutrition through a holistic lens, as we do, means evaluating not only the food you put in your mouth but also the food for thought you entertain and those who feed it to you.  So yes, we’re interested in your macros (your macronutrients): your protein, carbohydrate, and fat ratios, but more importantly we’re interested that you keep positive, supportive relationships; a spiritual practice; and meaningful career: your Primary FoodsTM, a term coined by the Institute for Integrative Nutrition.

      2. Recovery/Stress Management (requires weekly-monthly practice)

In the stress-filled world in which we live it is imperative that we find ways to calm the nervous system, enter states of deep relaxation, and allow our physical bodies the space to heal and recover.  At Elm City Coach, we help you navigate the self-care options and find the right ones, at the right frequency, for you.

      3. Mobility/Stability (requires practice 3-7x/week)

Mobility and Stability refer to the health of your joints.  In order to have healthy joints you have to have a healthy balance of mobility and stability.  If your joints aren’t stable enough your body isn’t going to allow for the necessary flexibility you want to accomplish a task.  Your body knows the structure isn’t stable enough to allow for that amount of motion.  If, however you don’t have a certain degree of mobility at a joint you’re not going to get the most out of a movement because you’re not going to be able to go deep enough to use all of your muscles.  Our programming provides movements that allow for deep flexibility while also developing strength.

      4. Resistance Training (requires practice 2-5x/week)

In order to lose weight or get stronger, resistance training is necessary.  Losing weight without resistance training results in muscle mass loss and yo-yo weight gain.  In order to keep building upon the success of each training session it’s important not to let too much time lapse between sessions, with 48-72 hours being the general ideal.

      5. Endurance Training (requires practice 2-5x/week)

Just as with resistance training it’s important not to let too much time lapse between training sessions.  Beyond 48-72 hours the positive effects of a training session begin to wear off and de-conditioning begins to ensue.