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J2N’s 12-week online course focused on fitness, nutrition & lifestyle skills

Foundations First

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Feeling your best doesn’t need to be complicated.

At J2N, I focus on teaching you SIMPLE, SUSTAINABLE ways to look, move and feel better, so that you can keep doing the activities you love with more confidence and freedom!

Foundations First. Foundations ALWAYS.

Do you feel like you’re constantly dealing with nagging aches and pains, or that your effort in the gym isn’t showing in how you look or feel?

Are you tired of trying diet after diet and constantly feeling stressed around food?

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 due to injuries.

Through my own 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.

But it may not be what you expect!

Whether you’re new to fitness or been at it for years (probably like you!), foundational skills development needs to be an ongoing part of a health and fitness program centred around sustainability. 

The reality is, we’re NEVER too good for the basics. The basic (foundational) fitness, nutrition and lifestyle skills taught in Foundations First have been exactly what has given me (and my clients) freedom around food, reduced my nagging pains and ultimately helped me feel more confident in my body than ever before.

It’s why I can’t wait to share this program with you so that you can start feeling your best, too.

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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, squat/single leg squat variations, l-sits, push ups, locomotion movements and more with options for ALL levels.


As you work on 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!

Weekly nutrition & lifestyle practices focused on building new habits

Learn skills and develop habits designed to fit YOUR lifestyle. Expect to see focus on areas like sleep and stress management, slow and mindful eating, and simplifying how you approach fuelling your body so that you don’t need to constantly feel stressed about “good foods” and “bad foods”.


Ditch all-or-nothing thinking around food and walk away with a deep health approach to supporting your body long-term. 

Ongoing coaching support & guidance for the 12-weeks

I’m here from start to finish, providing private Zoom coaching calls, workout video review, and email support to ensure you get the most out of the program!


You’re never going through this program alone – and customization options exist for individuals who may thrive off of some extra accountability.

Extra workouts for those who want more

While this is an accessory-based program designed to work alongside your other activities, for those who DO want more out of it or use this as a full-time program, a library of extra sessions is provided.


This includes extra stretch sessions, as well as core and accessory strength workouts. 

BONUS: Lifetime access to the program content

Finish and want to go back to the start? No problem! Once you purchase Foundations First, you receive lifetime access to this program including any future updates.


This means you can always refresh on some of the concepts and skills learned in the program, or if you’re struggling with a few specific elements, you can always revisit those specific lessons and resources.

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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.

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.

As a part of this program, you get bi-weekly private Zoom coaching calls with your Coach. You can schedule these in whenever it makes sense for you (multiple day/time options available throughout the week).

Note: If you’re going through a customized version of this program, coaching calls may be scheduled weekly if added support is required. 

Videos can be posted in either of the following locations:

  1. Facebook Messenger
  2. WhatsApp
  3. Email

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 two 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 for Foundations First? 

Book a free call to learn more.

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