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J2N’s Foundations First

The Everyday Athlete’s Guide to Mindful Movement & Nutrition, and Sustainable Health
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Move with more freedom, less restrictions and nagging pains.


Eat with more freedom, less rigid rules and stress.

Do you feel like you’re constantly dealing with nagging aches and pains, or that you’re starting to plateau in the gym because movement is limited? 

Are you tired of trying diet after diet and constantly feeling stressed and guilty around certain foods?

Are you ready to find a better balance when it comes to supporting your health and fitness so that you can keep doing your favourite activities and feel your best for years to come?

I’ve been where you are and understand your frustration. It can be hard putting in the work only to feel like you’re always “on the wagon, off the wagon” with nutrition, or taking steps back from training due to injuries.

Through my own fitness journey and experiences (and now supporting clients, too!), I’ve discovered that there are better, simpler, more sustainable ways to support your body in looking, moving and feeling its best…

Ways that do not require adding more and more to your plate, or requiring eliminating all of your favourite foods.

In J2N’s Foundations First, you’ll discover how learning to slow down and pay attention to your body’s needs, paired with dialling in on important foundational fitness, nutrition and lifestyle skills creates freedom in your body (and your active life) you haven’t had before.

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Hear from program participants…

Here’s what’s included in J2N’s Foundations First

Weekly workouts focused on building foundational strength, flexibility and body control

Have fun as you explore bodyweight-only skills like chin ups/pull ups, squat/single leg squat variations, l-sits, push ups, locomotion movements and more with options for ALL levels.

As you work on mindful movement and improving the area(s) of your body that need it most, you open the doors to building physical freedom and the ability to do activities (both inside and outside of the gym) with more ease and confidence!

(Advanced / customized programming options exist)

Weekly nutrition & lifestyle practices focused on building sustainable habits

Learn eating skills and develop habits designed to work with your lifestyle. Expect to see focus on areas like sleep and stress management, eating slowly, and creating more mindfulness around nutrition so that you can break free from all-or-nothing thinking around food. 


Expect to walk away with a deep health approach to supporting your body long-term. 

Ongoing coaching support & guidance for the 12-weeks

You’re never going through this program alone. I’m here from start to finish, with varying levels of coaching support depending on what program option you choose. 

All programs include weekly training video review, messaging and voice note support, plus 1:1 coaching calls (more calls are provided for individuals in Tier 2 / Customized Foundations First).

Have more questions?

You can start anytime! 

I suggest at least 3 days in order to leave time for questions for me and to ensure you are ready. The first week of the program is a “getting started” week with assessments and lessons designed to ease you into the program, so it is manageable right off the hop.

Note: There is a customized version of this program, which requires a minimum of 5 days notice since it requires initial one-on-one calls and discussions to get set up.

Let’s chat. Oftentimes support in one area can help in the other, but depending on your needs and goals, it makes sense you might need to dial in on one area.

For that reason, J2N does offer Foundations First in the following formats:

  • Foundations First (Fitness, Nutrition & Lifestyle)
  • Foundations First: Strength & Mobility (Fitness only)
  • Foundations First: Eating Skills (Nutrition & Lifestyle only)

Jumping on a free consult call can allow us to assess which program variation might be the best fit for you.

That’s ok! Everyone start somewhere. Booking a free consult call is the best place to start so that I can learn more about you.

If I feel like the set program is not a fit, I would either recommend the customized version of the program where I can tailor the program content and workouts to suit where you’re at, or provide recommendations for other suitable programs.

If you’ve been struggling with any of the following:

  • Nagging pains and injuries
  • On-the-wagon-off-the-wagon dieting
  • Lacking energy through your day
  • Taking the time to work on moving better

….this is something that can benefit you. Many of my clients are athletes / fitness enthusiasts who aren’t strangers to working hard in the gym, but feel better once they take the time to slow down, focus on the basics and prioritize area(s) of their health they may currently be neglecting.

Booking a free consult call to chat through your goals and your questions is the best place for us to start 🙂

Nope! I don’t believe there’s a one-size-fits-all approach to nutrition, and typically find strict rules aren’t sustainable for the average busy person just wanting to look and feel healthy.

Instead, this program focuses on your likes and dislikes, as well as your lifestyle, and helps you explore simple ways to support your body. As we go through each week, you’ll have a different macronutrient and/or eating skill-focus designed to help you build habits that support your life and work within your routine.

I will never say “don’t eat ___” (unless of course you’re allergic!) and instead aim to equip you with tools to build confidence and control around your food choices.

This program was designed with busy folks in mind! Your time is precious, and I believe that there are plenty of ways to get strong and feel better without requiring hours and hours of training each week.

The workouts provided include:

  • Two (2) 35-45 minute skill and strength sessions
  • One (1) 15-20 minute mobility and flexibility session
  • ….So that if you want to do a couple days per week of running, weightlifting, etc, you have options. I will be available to help you figure out the best plan of action to ensure you’re not over-doing it and getting the most out of this program.

Each week you’ll get audio lessons (up to 15 minutes per week total) with accompanying resources, which makes them accessible anytime, anywhere.

The weekly nutrition and lifestyle practices don’t necessarily have a “time frame” – but you’re more so encouraged to recognize that making lifestyle and nutrition changes, and developing new habits DOES take some commitment level, and for some of you, it might actually free up some time, while for others it might mean dedicating a bit more time to something that will support your goals.

The fitness component of this program focuses on developing bodyweight-only skills – meaning you won’t be using weights.

Moving your body with more strength, flexibility and motor control lays the foundation for a body that can go out and do other activities with more ease and confidence.

If you get your body moving better, you can lift weights better, you can play with the kids better, you can sign up for that snowboarding lesson you’ve been too afraid to sign up for….

Bodyweight-only doesn’t mean easy. The great part of this type of training is that there are lots of modification options available depending on your level. As part of your journey through the program, I’ll be here to help guide you if you’re ever unsure.

Great question!

While this program is focused on bodyweight skills, there are a few pieces of equipment required.

  1. Pull up bar
  2. Rings (or TRX)
  3. Resistance bands (optional, but suggested)

This program could be completed with EITHER rings or a pull up bar. However, the variety of pulling options presented by having access to both is definitely helpful.

Note: If you choose to do the customized program, your program will be designed based on what you do/don’t have available. 

Calls are dependant on what program variation you’re going through.

For the courses that include nutrition and lifestyle guidance, 3 x 1:1 coaching calls are provided over the 12 weeks, on top of ongoing Slack messaging and voice note support.

For the customized nutrition and lifestyle program, you receive bi-weekly coaching calls over the 12 weeks, on top of going messaging and voice note support.

No coaching calls are provided for the fitness-only program variations.

Videos can be posted to the member’s only Slack channel. 

Note: Participants can post videos specific to the training content provided in the 12-week course only based on the 3 days per week of content. 

There are different program options each with different price points.

To learn more about what program is a better fit, or to ask any further questions, please book a free consult call.

Ready to discuss if Foundations First is a fit for you? 

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