VITALITY-5 Month 1:1 Coaching

Movement with Purpose: Align, Function, Strengthen - For Every Body

Your movement & wellness should work around your life, not vice versa.

And better yet, it should be personalized to your unique values, body, & movement patterns.

If this sounds different from what you've experienced before, that's intentional. Many people have found that typical programs can be overwhelming. You must determine what makes the most sense for you, your schedule, and your body.

There are many workouts, from Instagram swipe videos to Pinterest, YouTube, group fitness classes, and others you may see at the gym. Knowing what you’re “supposed” to do, what will feel best in your body, fit into your everyday routine, and support you while establishing better movement patterns can be a big question mark.

It can feel even more complicated if you are someone recovering from an injury, healing from surgery, pregnant, or postpartum.

It can also feel like your lifestyle, accessibility, and schedule are not considered.

Plus, many “workout plans” require people to change their everyday lives drastically.

Many training programs or trainers impose unrealistic and rigid expectations, guidelines, and requirements on their clients.

But the truth is, many people can’t completely change their everyday schedule, routine, or availability to fit a consistent wellness routine into their lives (and don’t forget about commute times, getting ready for work, childcare, etc.!)

It might seem like the only way to see results, whatever your goal, is to commit to an hour-long workout five days a week at the gym. What happens if you don’t have the capacity for that?

What if movement could work WITH your life instead of against it?

Here's what I believe is possible for you:

… a way that allows you flexibility with your workout schedule & the types of movement you enjoy.

…a way that uses an alignment-first approach, then strength, followed by function, so that we work on your body’s foundation and repatterning?

… a way that aids in your recovery and long-term health & wellness.

… a way that emphasizes a personalized approach to your unique body, needs, movement patterns, access level & goals.

… a way that offers support & guidance from a professional coach in a compassionate, empathetic, guilt-free & nonjudgmental space.

… a way focused on overall, long-term health, including sleep, stress, and establishing habits outside of weight loss & diet culture.

… a way to make fitness & movement work with your life as it currently is, rather than against it.

This is precisely what you can find inside…

Is Vitality Right For You?

This program is designed specifically for women and folks who:

• Are in their 30s to 60s, juggling busy professional lives and/or parenting responsibilities

• Feel intimidated by typical gym environments, or don't connect with mainstream fitness culture

• Have some fitness experience, but may have fallen out of regular practice

• Are experiencing perimenopause symptoms, pregnancy/postpartum or other midlife physical changes

• Want thoughtful, personalized guidance rather than one-size-fits-all programs

• Value body-inclusive, trauma-informed approaches to movement

Receive a completely
personalized program
designed with you & your long-term health &
wellness in mind.

At Laura Thomas Fitness, I've designed the Vitality program as a thoughtful journey that evolves with you over our 5-month commitment. Unlike cookie-cutter programs, this approach recognizes that building a sustainable fitness practice requires different types of support at different stages.

This intentional progression ensures you're building physical strength and movement confidence that lasts.

Months 1-2: Alignment Focus

We begin by building a solid foundation through proper alignment. During these first two months, we'll:

• Establish appropriate movement patterns and body awareness specific to your unique physiology

• Identify and address any postural imbalances that might be limiting your mobility or causing discomfort

• Build a sustainable foundation for adequate strength work through careful progression

• Create supportive habits around movement and recovery that fit into your daily life

This alignment phase ensures we're not just building fitness, but building it correctly, setting you up for injury-free progress and long-term success.

Months 3-4: Strength Development

With solid movement patterns established, we transition to focused strength development. In these middle months, we'll:

• Implement progressive loading to build functional, everyday strength

• Target key muscle groups for balanced physical development

• Increase exercise complexity as your movement quality improves

• Refine nutrition and recovery practices to support your strength gains

This phase is when you'll begin to feel noticeably stronger in your workouts and daily activities and experience the satisfaction of tangible progress.

Month 5: Functional Integration

Our final phase focuses on integrating your new strength and movement skills into practical, functional fitness. During these months, we'll:

• Apply your strength gains to practical, everyday movements

• Develop more advanced movement patterns that support your specific goals

• Fine-tune your routine for long-term sustainability

• Prepare you for continued progress with greater independence

This phase bridges the gap between "training" and "living," ensuring our work together translates to real-world benefits and lasting habits.

Choose Your Starting Point

While many clients begin with Phase 1: Foundations and gradually transition to lower frequency options, you're welcome to start at any level that feels right for your current needs. We'll regularly assess which package best serves your goals, and you can adjust with just one month's notice.

Most clients benefit from more guidance when establishing new movement patterns and habits. Building confidence, developing skills, and integrating practices into your routine will naturally require less direct coaching while maintaining your progress.

Your Path to Sustainable Fitness

Your level of coaching support can be tailored to your unique needs:

Phase 1: Foundations (4 sessions/month - $522/month)

• Building core skills and habits with maximum support

• Ideal for: Those new to movement, addressing specific limitations, or beginning your fitness journey with comprehensive guidance

Phase 2: Building (3 sessions/month - $449/month)

• Developing independence while maintaining guidance

• Ideal for: Strengthening your movement foundation and building greater consistency with strategic support

Phase 3: Sustaining (2 sessions/month - $387/month)

• Refining your practice with strategic support

• Ideal for: Maintaining and advancing your established movement practice with periodic expert guidance

All sessions can be a combination of hour-long in-person sessions (for local clients) or via Zoom or 30-minute check-ins via Zoom or phone.

Payment plans start with your first
bi-weekly installment, making Vitality accessible with smaller, manageable payments throughout your journey.

Vitality: Details, Flow, & Investment

Here’s what’s inside:

1. In-depth health history questionnaire

2. 1:1, 75-90 minute consult, structural alignment & movement assessment via Zoom or in-person (for folks in the Cleveland, OH area)

3. A personalized movement plan is written for you weekly based on your access, schedule, findings, history, & goals (includes any combination of repatterning holds, dynamic warm-up, strength/mobility exercises, & cardio)

4. Ongoing messaging, video feedback & communication with me Monday–Friday, 10 am–5 pm EST in PTMinder

5. Video demonstrations of exercises

6. Weekly email coaching and progress with me, where we chat about sleep, stress, mindset, habit forming, etc.

What sets Vitality clients apart:

• You're not looking for quick fixes or extreme transformations.

• You want thoughtful, progressive guidance to build strength, confidence, and body awareness that lasts.

• You value education about why certain movements matter and how they benefit your unique body.

• You're ready to commit to consistent practice while being gentle with yourself.

Many of my clients come to Vitality after trying workout apps, generic gym memberships, or group fitness classes that didn't provide the personalized support or body-inclusive approach they needed to thrive.

How to Get Started

Step 1: Apply - Submit your application
(takes less than 7 minutes)

Are you looking for a coach to support you in your movement & fitness routine? Fill out an application to start the conversation, and then we can book a Discovery Call to ensure we will gel.

Applying for Vitality does not commit you to a contract; it is simply the first step to determining whether we are a good fit!

Step 2: Enroll- Health History & Movement 

If you want to proceed, I will send you a health history questionnaire to learn about your abilities, injuries, surgeries, habits, stress levels, sleep, lived experiences, etc. We’ll also schedule our 75-90-minute consult and movement assessment to understand better how your body moves and reacts before I create your program.

Step 3: Begin - Start your personalized Vitality journey

Considering your health history, accessibility, schedule, and movement assessment, I will write your curated program and deliver it within one week via email or my client app, PTMinder.

You will receive your workouts one week at a time, and we will adjust them as needed.

Step 4: Check in Along the Way

We will communicate openly, honestly, and frequently with each other so you can receive my best ongoing support.

Vitality includes support via PT Minder, weekly emails, and 2-4 contact hours per month, depending on your chosen package.

Step 5: Decide on Ongoing Support

Once your initial contract is up, we will discuss the next step that best suits your needs. 

You may renew your contract in 3 or 6-month increments or cancel at the end of a cycle. Programming will evolve in response to your needs, goals, access, and life.

Important Dates for Vitality July Cohort

• Applications close: June 11th

• Program begins: July 7th, 2025

• First bi-weekly payment due by: June 18th (before I travel internationally)

• 5-month journey with carefully designed phases

• In-person (local) and/or online sessions

• Customized programming that evolves with you

• Built-in rest weeks during holiday periods

• Investment starts at $387/month

  Program Structure & Breaks:

The Vitality 5-month program includes thoughtfully scheduled integration weeks to enhance your fitness journey:

• Full program runs July 7th - December 19th, 2025

• Two built-in integration weeks:

  • Labor Day Week (September 1-7): Time to solidify your alignment foundations

  • Halloween Week (October 27-November 2): Opportunity to deepen your strength development

• Payments are paused during these integration weeks

• These strategic breaks allow you to:

  • Process and integrate new movement patterns

  • Practice independently with the skills you've developed

  • Maintain family commitments during holiday periods

  • Return refreshed and ready for the next phase of progress

Laura Thomas Fitness Coaching & Business Philosophy

Everyone can pursue their best version in a supportive and professional environment.

I have done and continue to do anti-racism work.

I am a trauma-informed coach through CULTIVATE, a trauma-informed space-holding certification program. This does not mean I dig, address, or heal trauma. It means I understand the complexities of trauma and have the skills to ensure I am attuned to my clients and myself so that I practice within my scope and integrity.

I value connection and communication with my clients. I take a human-first approach and get to know my clients beyond their physical goals, honoring their consent and personal boundaries.

I do not judge anyone’s capabilities based on age, race, body type, sexuality, or other personal identities.

I do not believe every workout must involve muscle soreness or sweat to be effective. Movement should never be painful or triggering.

I admit that I may not have all the answers regarding health, but I am always willing to go the extra mile to get information for my clients from my wellness circle partners (with permission to share their inquiries). I will refer out if something is beyond my scope of practice.

Movement/fitness is not a substitute for counseling. I will suggest therapy if you may hurt yourself or someone else.

For more about my story and credentials, click here.

Vitality may be a
supportive fit for you if you’re seeking to:

• Redraft the narrative about what your body can do and how you feel in it

• Build sustainable strength that translates to everyday activities

• Develop a movement routine that's genuinely enjoyable and sustainable

• Learn proper form and technique to prevent injury and maximize results

• Address physical changes related to perimenopause, stress, or life transitions

• Create a fitness practice that supports healing and overall well-being

• Incorporate movement as part of your self-care, not punishment

FREQUENTLY ASKED QUESTIONS

Still, have a question you don’t see listed here? Please send me a note!