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…
Vitality: Online Coaching Program
For women, non-binary people and pregnant/postpartum folks seeking personalized fitness to fit their unique body, needs, & goals, so they can pursue the best version of themselves with a supportive partner by their side every step of the way.
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:
In-depth health history questionnaire
1:1, 75-90 minute consult, structural alignment & movement assessment via Zoom or in-person (for folks in the Cleveland, OH area)
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)
Ongoing messaging, video feedback & communication with me Monday–Friday, 10 am–5 pm EST in PTMinder
Video demonstrations of exercises
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
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Vitality packages start at $2,515 for six months of coaching. You may pay the fee in one installment or multiple installments, for example, broken up into a monthly payment plan of $387 or 13 bi-weekly payments of $193.50.
*Please note that the last payment will be half the monthly payment as 6 months is technically 26 weeks, not 24 weeks. -
You also have the option to elect the following (you can always opt to downgrade to fewer contact hours per month; I ask for a month’s notice):
12-session option (two hours per month online or in-person): $387/month
18-session option (three hours per month = 2 hours per month in-person or online, and 2 30-minute sessions online): $449/month
24-session option (four hours each month = 4 hour-long sessions with the flexibility to adjust as needed): $522/month
*Please note that the last payment will be half the monthly payment as 6 months is technically 26 weeks, not 24 weeks. -
I can see clients in person on Tuesdays, Fridays, and Saturday mornings if you are local to the Cleveland area. Occasionally, Wednesday evenings are available.
For online sessions, I can schedule for most Mondays and Wednesdays. -
Vitality is primarily an online program. However, if you are local to the Cleveland, OH, area, we may schedule your initial 75-90-minute Movement Assessment in person and hour-long in-person sessions.
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Great question!
Coaching encompasses the lifestyle, behavior change, and the “what” behind a client's fitness and wellness routine objectives.
Training focuses more on movement, fitness, and the “what.”
Getting deeper with folks sets them up for more long-term success. If we only look at the surface or” what” you want to get out of your fitness, we are completely missing the” why” it can ultimately have for you long-term. I also like educating my clients and giving them the knowledge and the” how” to be more at home in their bodies.
In other words, I don’t want the fitness and wellness habits we build together to have a short-term “mean” to a weight/fat loss “end.” This becomes more outcome-based than behavior-based and is only briefly satisfying until the next outcome-based goal. I desire you to apply what we collaborate on to any way your life ebbs and flows. -
My Approach to Nutrition Support
Whether you're just beginning to explore healthier eating habits or looking to optimize your performance, I provide practical, evidence-based nutrition strategies that work with your lifestyle, not against it.
My nutrition guidance includes:
Personalized Portion Guidance: Learn simple hand-based measurement techniques that make balanced eating intuitive, not complicated.
Food-Body Connection Awareness: Discover how foods affect energy, mood, and performance through guided food journaling and mindful eating practices.
Kitchen Confidence Building: Master meal prep strategies and efficient shopping techniques that make healthy eating sustainable, even with a busy schedule.
Performance Optimization: Fine-tune your nutrition timing and macronutrient balance to enhance your workouts and recovery based on your specific activity levels.
Adaptable Strategies for Life Changes: With confidence, navigate nutritional needs during major transitions like career shifts, perimenopause, or postpartum recovery.
I don't believe in rigid meal plans or restrictive diets. Instead, I'll help you develop a flexible, sustainable approach to nutrition that evolves with your changing needs and goals.
Together, we'll create eating habits that support your physical performance and overall vitality and well-being.
I am not licensed and therefore will refer out for anything beyond my scope of practice.
I'm here to play the greatest hits of healthy living, while a dietitian is more like first chair in the nutrition orchestra. -
Yes and no. Vitality is more than a templated workout program you can find online; it is personalized for your needs. However, each Vitality client will likely see some variation of the primary movement patterns: squat, hinge, lunge, push, pull, and carry. The variations suggested for you will be customized to your unique health history, schedule, equipment access, aims, how your body moves, and more.
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Your workouts will be sent via the PTMinder app or email if you prefer to download them on your computer. I will also email any other health habits you deem a priority.
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You can track your workouts inside the PTMinder app, including marking them complete, the weight you used per exercise (if applicable), and any notes you may have about your session. I will also be able to follow along with this inside the app.
If you prefer to receive your workouts via email, you can send me your workout log during your weekly email check-in with me.
This is not you being 100% compliant with me. If you decide not to log your workouts and want to answer the check-in emails, that works, too! -
Life happens, and sometimes, we won’t be able to complete every session. That is OK! Please communicate openly and honestly with me so that I can best support you and adjust your programming and schedule accordingly.
This commitment to self-care is more about creating healthier habits, prioritizing yourself, and embracing life's ebbs and flows. Sometimes, that might mean coaching you to take walks and do something more low-impact.
I allot two weeks per quarter to freeze your membership for vacation, illness, or work or up to eight weeks for expecting parents.
As I am providing an agreed-upon service, if you do not complete a plan or homework I created in the allotted time, you will still be charged the monthly rate (unless you notified me that you were freezing for up to two weeks). It is unsafe if you have not appropriately progressed. Although the workout or movement plan is a piece of the puzzle, the core of the coaching is support, reducing or eliminating any client’s pain, direction, habit-building, and guidance.
I do not issue refunds nor give discounts unless there is an error on my end of the agreement. -
The exercise plan includes video links I chose or created. If a particular movement doesn’t feel great in your body, I can modify it or provide alternative exercises.
You can also message me inside PTMinder Monday through Friday, 10 a.m. to 5 p.m. EST, to ask any questions.
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I am taking some time off in 2025, including 16 days overseas in the summer. If this occurs during your six-month program, I will disclose the details when you sign on as a client.
I will periodically check email and PTMinder during week-long or long weekend vacations. When I am on Wi-Fi, I will respond to any questions and schedule email check-ins to support you.
Since I will not be conducting contact hours while traveling, we will shift any outstanding contact hours to the future or plan before I leave. So, for example, if we can only get two hours in before I depart for vacation and we have two left for the month, we will divide them accordingly by adding them in so that you get the contact hours you paid for, whether that is adding on 30 minutes each month or however it shakes out.
If there is an issue, we can always downgrade the hours for the month in which I am not as available. -
It depends. I am more than willing to communicate directly with your doctor, physical therapist, chiropractor, etc. (with your permission) to ensure you receive the best movement plan possible for your unique needs.
If a case is outside my scope of practice, I will refer you to a more appropriate professional.
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We will review your experience inside Vitality, including any feedback, changes in your everyday life or routine, goals, etc., and discuss the next step that makes the most sense for you—renewing your Vitality membership or moving on.
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Absolutely not. I request a 4-week notice if you need to end your contract.
Still, have a question you don’t see listed here? Please send me a note!
Are you ready to make your movement routine work with you for life?
I don’t take the role of supporting you in your fitness and movement routine lightly. It is a great privilege that I’m honored to be part of alongside you.
Together, I believe that we can make movement fun and accessible to you for LIFE—free of shame, guilt, and without over-complicating it.
Lifelong fitness, health, & wellness is something we all deserve, including you.
What do you say we explore what that can look like and feel like for you?