Client Portal | Mindful Method.

Welcome to the mindful method. client portal

Come here to watch or listen to monthly Team call recordings if you didn’t get a chance to join live.

As always, ask your questions in the Mindful Method. Collective community on the MM. app.

How it Works

To give you the direction, accountability, and support that you need, here are the main pillars of the Coaching program:

Workouts: All workouts are delivered through the MM. app, which I encourage you to download soon if you haven’t already.
Schedule: Workouts are scheduled in your calendar on the app to be done 3 to 5 days a week, depending on training experience. Each workout is roughly 45-60 minutes and shouldn’t take longer than that. Do your best. Some sessions may go longer than expected in the beginning. Record your reps, sets, and weight, and modify and exercises if necessary. Aim for 8 out of 10 intensity for every exercise, unless otherwise stated. Ask for any modifications, tweaks, or form feedback if something feels off. Please send videos of 1-3 reps for ways to improve technique.
Nutrition: This is a process that takes time, and we slowly work on it together. For the first 2 weeks of coaching, start a food log to record meals, snacks, drinks, and anything else you’re consuming during your week on the MM. app or using the My Fitness Pal app.
Communication: Got questions? Send me a direct message through the MM. app for a timely response. I also encourage you to use the Collective group chat for a faster response. The Collective is an amazing way to lean into the community, learn from each other, get inspired, and get support.
Accountability: Weekly check-ins happen through the MM. app. Once a month, we schedule a 20-minute Zoom check-in call to review Wins and Challenges and any roadblocks that may come up (they will). A mandatory weekly 2-minute form will be sent out on Sundays for you to complete by Monday at 5 pm.
Initial Movement Assessment: This will be completed online or in person, if it hasn’t been completed already.

WORKOUT TERMS

For the most effective and efficient workouts, read through these guidelines to better understand what the numbers mean next to each workout and exercise:

Reps: One repetition of a single exercise.
Sets: The number of repetitions performed without stopping in a row. For example: 1 set = 8 lunges on the right leg and 8 on the left.
Tempo: Tempo refers to the speed of each rep, shown as four numbers (e.g., 4-0-1-0) in seconds. For a bench press, the first is the lowering speed, the second is the pause at the bottom, the third is the pressing speed, and the fourth is the pause at the top.
Rest: The rest is the time in seconds between two sets – don’t skip or rush this. Aim for a minimum of 60 seconds, depending on the exercise, give your body a chance to recover and either maintain the same weight and reps or increase the weight.

TRAINING GUIDELINES

Keep Workouts Short: Sessions should be under 60 minutes (not including warm-up/cool-down). After 45 minutes, performance drops and the risk of overtraining increases. Shorter sessions = sharper focus + higher intensity.
Train With Intensity and intent: Shorten rest periods so you can’t easily carry on a conversation between sets. Keep it challenging but sustainable—this is how you burn more in less time.
Stay Consistent: Results come from showing up regularly and weekly. Even on busy days, any workout is better than none. Frequent training boosts metabolism and triggers the “afterburn” effect, keeping you burning calories after the workout ends.
Recover Properly: Strength sessions are spaced roughly 48 hours apart, again depending on training experience. Some soreness or fatigue is fine and normal—please communicate so adjustments can be made if need be. Avoid training through extreme soreness.
Use HIIT (high intensity interval training) for a form of cardio: Moderate-to-high intensity intervals are more effective for fat loss than steady-state cardio. Example: 30 seconds at 70–80% effort, 60 seconds walking, repeat for 3 rounds.
Listen to Your Body: If something feels off, please stop. Your body is telling you something.
- Good pain: The burn during exercise or mild soreness 1–2 days later (DOMS). Fatigue should leave you energized, not wiped out for days.
- Bad pain: Sharp, sudden, or joint/ligament pain—stop immediately and let me know.
Warm Up & Learn Movements: Start new exercises with light or no weight to lock in proper form and prevent injury. Always warm up to prepare muscles and joints.
Prioritize Sleep: Aim for 7 hours of quality sleep every night—it’s non-negotiable for fat loss, muscle gain, and recovery. Build a bedtime ritual: dim lights 2 hours before bed, unplug from electronics, keep your phone out of the bedroom, and swap screens for light reading time.

FAQ

How do I contact you to ask a question? The best way is through the messenger chat on the MM. app.
How do I check in with you? Through the chat messenger on the MM. app.
How do payments work? Full payment is required upfront and processed online through Stripe by credit card, and an invoice will be emailed to you. (Visa, Mastercard, Amex)
What if I do not know how to perform an exercise included in the workout? Please ask, and an additional explanation or video can be sent, or I will explain it better. Worst case, skip it, and we’ll review it on our check-in call.
Do I need to purchase any equipment? Depending on whether you’re training at home or in a gym, I make equipment suggestions and recommendations based on your goals and how quickly you’d like to achieve them, and what you have access to.
Do I need to download any software? The MM. app, you’ll be sent an email invitation to download the app.
How strict does my diet need to be? We’ll start by building healthy eating habits with eating real, whole food 80% of the time and building a lifestyle routine you can sustain and feel good about! I will continually give nutrition tips and advice as we gradually build your foundation.
Can I still drink alcohol in the program? Yes, if that is the way you like to enjoy life and your weekly routine. Limit your weekly drinks to a certain amount (eg, 5/week)
How do I track my food intake? MM. app is a great way to track your macros (protein/carbs/fats) and everything you consume daily. My FitnessPal also integrates with the MM. app.
Is there a cancellation policy? There will be no cancellation or refund offered unless there are extenuating circumstances.