Before You Touch a Weight: Master These Safe, Beginner-Friendly Moves to Start Strong

 

Forget random workout plans. Start your strength journey the right way — with the exact foundational movements Certified Personal Trainers teach first. Build confidence, prevent injury, and lay the groundwork for lifelong strength.

Functional movements not only set you up for success in the gym, but they're the movements that get you through everyday life. If you're not moving correctly when you bend, lift, carry, or go up and down the stairs, that's when pain and injury happens. Let's change that with my simple step-by-step mini course.

GET IT NOW FOR JUST $37
 
I'M READY!

What is Functional Movements 101?

A self-paced, 10-day crash course designed especially for overwhelmed beginners.
You'll learn the essential functional movements that make everyday life easier — and prepare you to lift weights safely and confidently later. I know what it feels like to worry about hurting yourself or feeling out of place in the gym — that’s why I created this course for you.

No gym? No problem.
No fancy equipment? Even better.


All you need is your body, 10–20 minutes a day, and the desire to learn the right way, without jumping into random workouts.

You'll learn how to properly:

This course is perfect for:

 

âś… Women who feel anxious or overwhelmed at the thought of entering the gym and want a simple, stress-free starting point
âś… Beginners who want to learn how to move, not just follow random workouts that leave them sore or confused
✅ Anyone who wants to avoid injury, build a solid foundation, and feel stronger safely — at any age
✅ Women who are tired of perfectionism, quick fixes, and feeling “never enough”

 

Why start here, and not a beginner workout program...

 

Because real strength isn’t built by guessing. No Personal Trainer would throw a brand new client into a random workout program, so why should it be any different for you?

 

WHY IT WORKS:

You won’t jump into complicated routines.

 

You start with bodyweight only, reducing injury risk.

 

You learn how to read your body, not just follow reps.

 

Quick video lessons you can refer back to anytime.

 

YEP! THIS IS FOR ME!

FUNCTIONAL MOVEMENTS 101 INCLUDES:

4 x CORE STRENGTH & STABILITY VIDEO TUTORIALS:

Start the course by mastering core strength and stability, the key ingredients for safe and effective movement. These tutorials teach you essential core engagement techniques that will protect your spine, improve balance and stability and prepare you for more advanced exercises later in the course—and in life!

5 x FUNCTIONAL MOVEMENT VIDEO TUTORIALS PLUS COMMON MISTAKES:

These video tutorials are designed to simplify the basics of the 5 functional movements: squat, lunge, hinge, push and pull, giving you the confidence to build strength from the ground up. Each tutorial is paired with a bonus video where we cover common mistakes, so you can move with confidence and avoid setbacks. With each lesson you'll get a breakdown of key points on form, muscles being used, and how the movement applies to everyday life. You'll also learn how each movement progresses into more advanced exercises, for example, how the hinge sets you up for deadlifts as you advance in strength training. This way, you can start strong and safely add weights down the line!

BONUS EXERCISES & HOME TRAINING SESSION:

Take your practice to the next level with bonus exercises and a 30 minute training session with me! This workout blends all the functional moves you've learned, letting you refine your form and continue to build strength. Join me for a non-intense, effective session that supports your journey towards mastering these essentials at home.

SAY NO MORE, I'M IN!

 

WHAT IF, INSTEAD OF TRYING TO FIGURE IT OUT ON YOUR OWN, WASTING TIME ON RANDOM WORKOUTS, YOU MASTERED THE EXACT MOVEMENTS CERTIFIED TRAINERS USE TO BUILD A STRONG FOUNDATION?

 

Functional Movements 101 focuses on the core exercises that certified trainers use with clients to establish strength and prevent injury. My methods have helped hundreds of women go from feeling intimidated and overwhelmed to confidently lifting weights they never imagined, from deadlifts to pull-ups and 100% of the time they start with the movements in this course.

This is your chance to drop the excuses and start to build strength without the overwhelm, with a Personal Trainer who gets it.

 

SAY NO MORE, I'M IN!

Hey there, I'm Adelade!

 I’m an ACE Certified Personal Trainer and Behavior Change Specialist with a passion for empowering women over 30 to take control of their health and fitness—without the overwhelm.

With over several years in the fitness industry, including five as a full-time personal trainer, I’ve gained a deep understanding of what truly helps women succeed in their fitness journeys.

One thing became clear: relying solely on a trainer for consistency and motivation often isn’t enough to create lasting change. Too often, when clients had to pause training or could no longer afford multiple sessions a week, their progress stalled, and they stopped altogether.

That’s why my mission now is to help women build the autonomy and confidence they need to thrive on their own terms. 

My goal is to equip you with the tools and skills to walk into the gym with confidence and stay consistent, no matter where life takes you.

Learn more about me and check out my client testimonials on my website.

SAY NO MORE, I'M IN!