VITALITY: ONLINE COACHING PROGRAM
(more than a workout)

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.

Don’t you agree?

When establishing a movement & habit routine, figuring out what makes the most sense for you, your schedule, and your body can feel overwhelming.

There are a ton of workouts out there—from Instagram swipe videos to Pinterest, YouTube, even 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 there was another way to embrace movement?

… 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…

“Working with Laura, I learned I didn’t need fancy equipment to have an effective session nor did I need to feel overly fatigued.

Laura has an amazing attitude & has the ability to push someone in a gentle way.
She really listens to people when they talk & cares about their fitness goals.”

–Tammy F., former client

Vitality is an online-based coaching program catered to your (and only your) unique needs and values. Inside Vitality, we’ll work one-on-one to establish a movement and wellness routine 100% customized to your aims, stress level, equipment access, schedule, abilities, health history, communication preferences, lived experience, and more.

Unlike what you’ve probably heard in the world of training and fitness, I do not believe every workout must involve muscle soreness or sweat to be effective. Movement should never be painful or triggering.

I also don’t believe that you need to change your habits completely and who you are at your core to be a “healthier” version of yourself.

No matter your age, race, body type, sexuality, or how you identify, I believe everyone has the right to pursue their best version in a supportive and professional environment.

This is precisely the kind of space I am committed to cultivating for ALL of the folks inside Vitality.

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

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/postural plan is written for you every 4-6 weeks based on your access, schedule, my 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.

• 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 contact hours per month): $369/month
  18-session option (three contact hours per month): $429/month
  24-session option (four contact hours per month): $497/month

  **Contact hours can be a combination of an hour-long session in-person or via Zoom or 30-minute check-ins via Zoom or phone.

The How:

Step 1: Submit an Application

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 lock you into a commitment; it is simply the first step to discovering if we are a good fit!

Step 2: Health History & Movement 

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

Step 3: Your Personalized Program

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

You will receive your workouts one week at a time, & we will adjust if needed as we go.

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 makes the most sense for you. 

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

Vitality Investment: $2,215 minimum total • 6-month commitment

Payment plans are available starting at $369 monthly or $184.50 bi-weekly!

“Coming back from my knee surgery after an ACL tear with very little physical therapy due to the pandemic, I was worried about what I was able to do, but Laura eased me into my workouts at my own pace. My knees and hips are feeling much better and I really saw my body progress. Laura also makes it easy to work with her financially and I appreciated that. She is also very flexible about connecting online or in person.”

-Casey R., former Vitality client

Thomas Fitness Consulting 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 learning. 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 am practicing 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.

Vitality may be a supportive fit for you if...

• Your core values align with my philosophy above.

• You’re seeking a personalized fitness & wellness process to work within your life, schedule, accessibility, & wellness aims rather than adjusting your life around your fitness.

• You appreciate a balance of guidance, motivation, compassion, & grace

• You’re not looking for a workout but rather tailor-made movement and habit-building catered 100% to you & you alone

• You’re invested in a long-term, sustainable movement routine for lifelong fitness, health, & wellness

FREQUENTLY ASKED QUESTIONS

Is Vitality an in-person program?

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 in-person sessions.

What is the difference between coaching and training?

Great question!

Coaching encompasses the lifestyle, behavior change, and the “why” behind a client’s objectives with their fitness and wellness routine.

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.

Said another way: I don’t want the fitness and wellness habits we build together to have a short-term “means” to a weight/fat loss “end.” This becomes more outcome vs. 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.

Do you write nutrition plans as well?

I do not create nutrition plans for my clients; however, I do have a handful of trusted professionals I love to refer to folks. Please note that these professionals do not support or perpetuate diet culture.

Is this a templated workout program?

Yes and no. This is more than a templated workout program you can find online, as 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.

How will you send me workouts?

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.

How do I track my workouts?

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!

What happens if I don’t complete a workout?

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 going with the ebbs and flows of life. Sometimes, that might look like me coaching you into taking walks and doing something more low-impact.

I allot two weeks per quarter to freeze your membership for vacation/illness/work or up to 8 weeks for expecting parents.

As I am providing an agreed-upon service, should you not complete a plan 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 2 weeks). It is unsafe for me to create a new plan if you haven’t appropriately progressed. Although the workout 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.

What if I don’t understand a workout?

Video links I chose or created are embedded in the exercise plan. I can also provide modifications or alternative exercises if a particular movement doesn’t feel great in your body.

You also have messaging access to me inside PTMinder Monday through Friday, 10 am to 5 pm EST, to ask any questions that may come up.

I was given specific guidelines by another medical professional. Can I still join Vitality?

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.

What happens at the end of the 6-month commitment?

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.

How much does it cost?

Vitality costs a minimum of $2215 for six months of coaching. You may pay the fee in one installment or multiple installments broken up into a monthly payment plan of $369 or bi-weekly at $184.50.

Am I on the hook monetarily if a life event happens or I realize this isn’t for me?

Absolutely not. I only ask for a 2-4 week notice if you need to end your contract.

How much do additional Zoom or in-person contact hours?

You have the option to elect the following (you can always opt to downgrade back to fewer contact hours per month; I ask for a month’s notice):

12-session option (two contact hours per month + email/in-app coaching): $369/month
18-session option (three contact hours per month + email/in-app coaching): $429/month
24-session option (four contact hours per month + email/in-app coaching): $497/month

**Contact hours can be a combination of an hour-long session in-person or via Zoom or 30-minute check-ins via Zoom or phone.

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