When I first started my fitness journey in 2013, I discovered yoga and it made me feel amazing, but there were certain things I could never do, like crow pose. This makes sense now since I understand my lack of scapular stability, and the lack of deep core stability I had back then.
As I progressed in my journey and began resistance/load training, I was unknowingly building muscle onto a frame that was very unstable and had no proprioceptive or body awareness.
I didn’t actually know what it felt like to be stable, because I never had been.
In 2020, I eventually injured myself squatting with 50 pounds of free weights . After that, I got certified as a personal trainer and spent a year rehabbing my body with safe, stability-focused movement. It was during this time I discovered I’m AuDHD, and it came full circle as to why I eventually got injured, and why I needed to go back to the “basics” that I had never really done.
I focused on low intensity, low impact workouts for about a year — what most people would think of as Pilates — combined with functional movement training, and it literally changed my body. Not the way it looked, the way it felt.
This is part of why I’m so passionate about what I do. I want you to feel good and strong and sturdy, but I want you to do it safely and with a comprehensive understanding of your own body mechanics.
And I want you to do it in a way that progresses slowly, allowing you to focus on making those internal connections we need more time to develop than many other people do.
Thus, Unlock Your Bautie was born
Unlock Your Bautie is a FREE16-week program designed for people who are hypermobile or struggle with interoception and proprioception issues. The program will help you improve foundational stability and build bautie awareness so you’re able to feel a little more comfortable, safe, and secure in your body.
Plan Objectives and Outline Below
Plan Objectives
Learn how to move while keeping your joints in a safe range of motion
Safely build stability and increase flexibility
Learn how to connect your breath with movement
Learn how to engage appropriate muscles
Learn how to protect the spine with proper pelvic alignment
Learn how the stress response physiologically manifests in the body
Learn how to move through emotions - somatic release - by disconnecting from your mind in order to connect to your body
Learn how the chakras, muscles, emotions, and stress response are interconnected so you can better manage your own emotional and physical bodies
Plan outline
Weeks 1-4
2 new videos every 2 weeks
1. 10-min core stability w/breathwork
2-3 times per week each
Can be combined with other sessions or done as a warmup
Safe to do daily if not too sore
2. 15-min stretch
2-3 times per week each
Can be done together (core first) or separately
Safe to do daily if not too sore
Weeks 5-8
2 new videos every 2 weeks
progressions from previous weeks
1. 10-min core stability w/breathwork
2-3 times per week each
Can be combined with other sessions or done as a warmup
Safe to do daily if not too sore
2. 15-min stretch
2-3 times per week each
Can be done together (core first) or separately
Safe to do daily if not too sore
Weeks 9-12
3 new videos every 2 weeks
adding in stability with resistance
1. 10-min core stability w/breathwork
2-3 times per week each
Can be combined with other sessions or done as a warmup
Safe to do daily if not too sore
2. 15-min stretch
2-3 times per week each
Can be done together (core first) or separately
Safe to do daily if not too sore
3. 15-min hip & shoulder stability
2-3 times per week
Can be done by itself or combined with core and/or stretch sessions
Do not do two days in a row
Weeks 13-16
4 new videos every 2 weeks
adding in more targeted stability with resistance
1. 10-min core stability w/breathwork
2-3 times per week each
Can be combined with other sessions or done as a warmup
Safe to do daily if not too sore
2. 15-min stretch
2-3 times per week each
Can be combined with other sessions or done as a warmup/cooldown
Safe to do daily if not too sore
3. 10-min hip stability
2-3 times per week
Do not do two days in a row
Can be combined with shoulder stability, core, and/or stretch sessions
4. 10-min shoulder stability
2-3 times per week
Do not do two days in a row
Can be combined with hip stability, core, and/or stretch sessions
The videos for weeks 3-4 were recently released as of writing this. New videos will be uploaded every two weeks.
Please note - the timeframes are just suggestions. If you need more time to progress, take it!
You should be able to do each session the recommended number of times per week without soreness before progressing.
The first two weeks contain two options: the chair and floor. If you start with the chair sessions, I would recommend moving onto the floor versions next, then progressing forward to the sessions in weeks 3-4.
As always, please let me know if you have any questions! And of course, I would love to hear if this is helpful.
