Our Programs

Programs

Mindful Macros Collective

Here at SD Evolution, we coach our clients using our Fit Coach Pro custom portal to keep tabs on their macros, biofeedback and ask them specific mindset questions to reflect on every week in their check-ins.

We realized how powerful of a tool it is to be able to track everything all in one place, so The Mindful Macros Collective membership gives you access to this portal to use on your own (without the assistance of coaching).

With access to the portal you will be able to track weekly averages for your calories, macros, water, fiber, sodium, cardio, daily steps, and all of the biofeedback metrics like sleep, stress levels, digestion, energy levels, hunger levels throughout the day + even set up to 3 habits to work on each week.

Being able to reflect on this data will help you see where you can improve + make changes to finally reach your goals and make better progress! Here’s a video explaining how and why this can be so helpful:

 

https://www.youtube.com/watch?v=3rjFY2Gq0YA&t=1s

 

Along with portal access, you will get access to our monthly recipe membership made for us busy people who want to make their food taste good, while still reaching their goals. Each month you get access to 20 recipes (5 recipes per week) that are listed with servings, macros, and SIMPLE ingredients that you can find at any local grocery store (if not already in your home!). Look forward to week 4’s theme of the month! Make recipes for yourself with leftovers for a couple of days, or for the entire family!

 

IMPORTANT PURCHASE INFORMATION: 

You will receive an email from noreply@fitcoachportal.com with login instructions within 24 hours of your purchase on business days, and the following Monday if purchased over the weekend. If you do not see your email, please start by checking your spam folders. After 24 hours, please contact FitnessTeam@sd-evolution.com for help. Once you are logged in, please navigate to the Resource Library to learn how to save the portal as an app to your phone + more getting started videos!

$12.99/month (no contract, cancel anytime). You are responsible to download and save each month as we do not send out previous month’s recipes! Once you cancel your membership, you lose access immediately. 

Mindful Movement Collective

**PLEASE SIGN-UP ON A MOBILE DEVICE TO BE RE-DIRECTED TO THE APP CORRECTLY**

 

The Mindful Movement Collective App is our monthly training program database for anyone looking to see results in the gym without spending more than an hour there at a time. We offer 4 different programs that you can choose from (you get access to them all) that best fits your current phase of life so that you can get stronger, see results and still enjoy life outside of the gym.

Our current MMC Members are your every day people- parents, businessmen and women, college students, nurses, doctors, lawyers….our community is full of hundreds of people looking to improve their health.

 

https://youtu.be/rus7x_EXFag

PROGRAM DETAILS: 

BUILD: 

  • Basic strength workouts with a focus on functional strength
  • 4 days with an optional 5th per week
  • Upper/Lower split
  • Average workout length = 45-60m
  • Includes programming warm-ups and core work
  • Equipment needed: Minimum of dumbbells and a bench

MOVE:

  • Basic strength + conditioning workouts great for new lifters, those in a busier season of life or those pairing this with endurance training
  • 3 days per week
  • Full body split
  • Average workout length = 35-45m
  • Includes optional conditioning workouts (in the downloadable PDF)
  • Equipment needed: Minimum of dumbbells and a bench

ANYWHERE:

  • Perfect if you have minimal to no equipment or are traveling and want to workout!
  • 4 days per week
  • Upper/Lower split
  • Average workout length = 30m
  • Equipment needed: At least one large loop resistance band, and one small loop resistance band

APOCALYPSE:

  • Traditional bodybuilding focused workouts programmed to help you gain muscle mass/size
  • 6 days per week
  • Push/Pull/Legs split
  • Average workout length = 50-60m
  • Equipment needed: Full gym (free weights, cables, some machines like leg press/hack squat/etc suggested)

FREQUENTLY ASKED QUESTIONS

ACCESS OUR MEMBERS ONLY FACEBOOK GROUP HERE

**PLEASE SIGN-UP ON A MOBILE DEVICE TO BE RE-DIRECTED TO THE APP CORRECTLY**

$12.99 / month Join the app

Pregnancy Training Program (GYM)

As soon as I got pregnant I was bombarded with questions and concerns from other mama’s or mama’s-to-be about what’s safe regarding training during pregnancy, what they should or shouldn’t be eating and how to navigate all of the struggles that come with pregnancy.

I created this guide to answer all of that…and more!

This guide is for the mama who is planning on getting pregnant soon, actively trying to conceive, currently pregnant or even someone who is almost through their pregnancy. The information is something that can be used long or short term, and will provide you a clear picture on what you need to do to have the healthiest pregnancy possible.

What’s included:

-9 months of training programming to guide you through each trimester

-2 separate warm-up guides

-Training do’s + don’ts

-Video references for each exercise

-A 10-minute video specifically on core training during pregnancy and how to properly activate your core to prevent diastasis recti postpartum

-Nutrition guide for each trimester, as well as an overview on calories, and how to calculate your macros *if* that is something you want to do

-Tips for those who do not want to track macros during pregnancy

-A large focus on mindset, accepting weight gain, and dealing with body image during pregnancy

Equipment necessary:

-Can be done in any commercial gym or home gym with a squat rack/barbell, dumbbells, kettlebell, resistance bands, basic machines.

**THIS IS THE GYM GUIDE** for the home specific program please scroll up 🙂

 

Pregnancy Training Program (HOME)

As soon as I got pregnant I was bombarded with questions and concerns from other mama’s or mama’s-to-be about what’s safe regarding training during pregnancy, what they should or shouldn’t be eating and how to navigate all of the struggles that come with pregnancy.

I created this guide to answer all of that…and more!

This guide is for the mama who is planning on getting pregnant soon, actively trying to conceive, currently pregnant or even someone who is almost through their pregnancy. The information is something that can be used long or short term, and will provide you a clear picture on what you need to do to have the healthiest pregnancy possible.

What’s included:

-9 months of training programming to guide you through each trimester

-2 separate warm-up guides

-Training do’s + don’ts

-Video references for each exercise

-A 10-minute video specifically on core training during pregnancy and how to properly activate your core to prevent diastasis recti postpartum

-Nutrition guide for each trimester, as well as an overview on calories, and how to calculate your macros *if* that is something you want to do

-Tips for those who do not want to track macros during pregnancy

-A large focus on mindset, accepting weight gain, and dealing with body image during pregnancy

Equipment necessary:

-At least 1 set of dumbbells, resistance bands and a stability ball (all linked within the guide if you need advice on what to purchase)

**THIS IS THE HOME GUIDE** for the gym specific program please scroll down 🙂