Step 1: Connect
Email Anna with any questions you have! She can help determine which program is the best fit for you.

Step 2: Intake & Scheduling
Next, you’ll choose your payment package. Some folks prefer the flexibility that comes with month-to-month payment, or the savings of a longer term commitment.

Once payment is received, you’ll be sent a Welcome Email with 5 Next Steps.

These include: signing a liability waiver, an intake form, optional filming of very brief postural assessments, a policy waiver, and confirming your virtual onboarding Kickoff Session.

Step 3: We Meet!
Your Kickoff Session includes conversation and brief guided movement. Within 48 hours, you'll receive your first custom workout program for the week. And your movement journey really begins!

Mindfulness isn’t just about relaxation—it’s about awareness, presence, and the ability to respond to life with more wisdom and care, rather than reactivity.

In the personal training context, mindfulness and self-compassion help folks close the gap between knowing what to do (for example, which exercises to perform) and actually following through. When work stress rises or motivation dips, you learn to pause, reset, and take the next doable, supportive step forward.

This is a gradual, low-pressure process, where small shifts can build into meaningful, lasting change over time.‍

Depending on your individual needs and preferences, we may practice this directly through guided audio or written meditations, or simple self-compassion exercises. It can also be woven into coaching more informally—through how we approach challenges, adjust your program, and respond to questions in a way that supports awareness, curiosity, and non-judgment. And don’t worry, you won’t be expected to sit for long periods, rigidly in silence.

Anna will help you set realistic goals and identify your next best steps—making consistency feel more manageable and sustainable.

Mindfulness and Self-Compassion Can Help Folks:

• Stay focused and consistent enough, even when workouts or life feels challenging

• Align training with your goals, values, and daily life rather than societal pressures or unrealistic expectations

• Gently notice signals like tension, balance, or energy levels, when sensing your body or needs doesn’t come so easily

• Recognize unhelpful patterns around food, exercise, and self-talk

• Discover how your body moves and make adjustments for safer, stronger form

• Stay calmer under stress and improve body awareness—so you move better, adjust posture naturally, and exercise with stronger form

• Interrupt cycles of guilt, shame, and all-or-nothing thinking around exercise, food, and body image

• Reconnect with your body’s cues—or discover new ways to stabilize—and build trust from within

• Stay grounded in your values and goals, even when life gets stressful and messy

With guidance, support, and judgment-free coaching, you’ll learn to gently tune into your body at your own pace—making training more effective, approachable, and sustainable.

As my amazing coaching client, you’re always welcome to message me with questions through our shared Google Doc chat!

I review messages and training logs on business days and typically respond within 24–48 hours.

For more in-depth feedback and program adjustments, we’ll use your weekly check-in within the Google Doc. This is where I look at overall patterns and make thoughtful updates to your training. These changes are made on a weekly or monthly basis rather than in real time.

If something comes up that requires additional attention, I’ll address it in your next check-in or program update.

Because I coach multiple clients, real-time texting and same-day program changes aren’t part of standard coaching. If something feels off during a session, I encourage you to use your best judgment, modify as needed, and make a note in your log. We’ll review it together and adjust thoughtfully afterward.

This approach helps build body awareness, trust, and long-term confidence in athletes (that’s you!)—rather than creating reliance on immediate coach feedback.

Client timelines vary based on many factors—goals, consistency, life circumstances, and more. Many clients notice meaningful progress within 1–3 months. For deeper, lasting change, ongoing coaching (think 6+ months) provides evolving support and helps build sustainable habits over time. This is all very individual!

You’re welcome to:

• Start with a one-month plan to test the waters

• Continue with month-to-month coaching

• Save money by booking a longer term commitment package

Personal training is an investment in long-term health and well-being!

When you first enroll in coaching, we’ll meet for our one-time 50 minute Kickoff session.

After your first month, a 30-minute virtual training session is included in your program every month.

Kickoff Sessions & Monthly Virtual Sessions take place on:

• Monday 12PM - 5PM

• Thursday 12PM - 5PM

• Sunday 12PM - 5PM

Please get in touch for current availability!

Program Cancellation:

• Once your plan is purchased, no refunds will be issued.

Virtual Sessions:

• You may reschedule a virtual session with at least 48 hours’ notice.

• Sessions canceled with less than 48 hours’ notice are considered forfeited and cannot be rescheduled or refunded. Anna has already put time and care into preparing for your session and is reserving that time just for you.

• If Anna needs to cancel a session, it will be rescheduled at no additional cost to you.

This is so normal when starting something new! I see this frequently when clients begin training. What matters most is that you feel interested and curious about making a change in your life—especially around exercise.

You don’t need to have all the answers or feel 100% ready right now. What matters is taking the first step and exploring what’s possible for you.

You’re welcome and encouraged to test out training for a month and see how it goes.

And remember—if now is not the right time to begin Personal Training, you can always come back when you have more space in your schedule or feel more ready.

The choice is all yours!

I’ll only suggest equipment that’s actually useful for your plan.

Most people just need a few basics—like resistance bands (~$9), a pair of dumbbells, and a mat to get started.

Everything else is totally optional, and we’ll keep it simple unless you want to add more later and it’s appropriate for your goals.

The great thing about coaching is that it’s flexible and designed to fit into your life. Each client’s schedule and goals are different, but here’s a general idea:

• Personal Training Sessions: Typically 15–60 minutes per session, depending on your program and goals.

• Nutrition & Habit Coaching: Many clients benefit from 10–20 minutes per week for written check-ins, reflection, and guidance. Some clients prefer short daily accountability via messages or quick check-ins, which can be built into your plan.

• Homework / Practice: Implementing new habits, movement practices, or mindfulness exercises may take 5–20 minutes per day, but this is flexible and tailored to your lifestyle.

The key: You don’t need to overhaul your life or spend hours every day. Small, consistent steps can create meaningful, lasting change, and I’ll help you make progress without feeling overwhelmed.

No worries! Here are some ways to get to know the programs and feel the vibe before you jump in:

• Sign up to receive my free eBook packed with helpful tips and inspiration

• Try one of my guided meditations

• Check out my blog—some of the articles may answer questions you have or initiate more curiosity

• Send an email with your questions—I’m happy to help you figure out what’s right for you

• Check out “words from others” on the training page and below, to hear from others who’ve been where you are

Woohoo! I can’t wait to hear from you! Get in touch today with any questions you have or to set up your first session.

• “I’ve had my share of exercise teachers, trainers and physical therapists.  I came to Anna wanting to build bone strength and endurance for hiking, while in the middle of a painful connective tissue autoimmune condition.  This could be daunting for some trainers.  But not for her!  When something doesn’t work for me during our Virtual Sessions, she thinks for a sec, calmly suggests another gentler move, or appropriately eliminates it for now, and she finishes with added encouragement. That's just Excellent work!!!” — 2025 Client

• “Her knowledge, dedication to her clients, kindness & positive attitude make her truly one of the best.”‍ ‍

• “Anna had the most thoughtful responses to anyone’s questions & remarks.  So encouraging!” — Meditation Student