Hourglass Program

Hourglass Program

So many people don't reach their potential in the gym because they choose ineffective exercises and end up with stalled progress. This specialized program is designed to build your curves while elevating a traditional bodybuilding program with Olympic lifting for total-body results.

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In these days of filters, airbrushing, and secret BBLs, it's hard to know which exercises are the most effective to grow an hourglass shape, what weight to select, and how many sets & reps you should do to achieve your goals. That is why I am going to use my 17 years of experience to help you grow your curves in the most effective way possible.

At Joyfully Weightlifting, I know you are the kind of person who always wants to level up in life and wants to avoid becoming stagnant in the gym. That is why I designed the Hourglass Program. In this program, you will harness the total-body plyometric effect of the Olympic lifts and combine them with a more traditional lifting program for the best possible results.

What is included?

Detailed, expert instruction beyond just sets and reps. I'll coach you through exactly what I'm looking for during each exercise so you never have to wonder if you are doing it right.
You will get occasional feedback from Natalie to keep your training going in the right direction.
A balanced program, including core, mobility, and pre-hab exercises. These elements are crucial in a program that is focused on your results as well as your long-term well-being.
All exercises will have a video and written directions
The exercises will slowly build on each other so your progress is sustainable and less intimidating
Five days/ week of programming

I've never tried Olympic weightlifting, can I still get 1:1 coaching?

Yes! It is a great idea to start with an experienced coach like Natalie instead of guessing the best way to learn. If you teach yourself, you are likely to develop bad habits in your lifting that could take years to correct down the road. It's best to learn correctly the first time.
How does the remote coaching part work?

When you feel you need feedback on your lifting form, you will film yourself and send it to your coach. You will send it using the same free app we will use to devliver your program. Your coach will analyze your movement and will let you know what to work on for next time. You will get detailed feedback quickly. The next time that movement comes up, your coach will include cues in the program itself to remind you of what you need to focus on. As you continue to send videos, your coach will get to know you better as a lifter and will be able to write your program more specifically for you. That is why you will improve so much faster with 1:1 coaching.
How is the program customized?

Initially, you and your coach will talk about a lot of the details that go into your training such as how much time you have available for training sessions, what gym equipment you have access to, your personal history with injury, mobility restrictions, any any health issues that would impact your lifting. Based on this detailed conversation, your program will be written specially for you from scratch.
What is included in the program?

Your workout is written for you from start to finish. Each exercise has a demonstration video, assigned sets & reps, and Movement Notes. The Movement Notes are cues and reminders that are specific to your lifting. It is almost like having a coach right next to you. Depending on what your goals are, your workouts might also include: movement primers, drills, accessory lifts, mobility work, pre-hab exercises, bodybuilding exercises, and core work.
What happens if I get injured?

The beauty of 1:1 training is we can pivot your whole program to accomodate your life. Whether you are injured, going on vacation, or any of life's inconveniences pops up, we will handle it together. You will simply let your coach know what the issue is and they will change your program to fit your needs.
Do I have to do Olympic lifting if we work 1:1?

No! If the Olympic movements (snatch, clean & jerk, and their variations) are not going to help you reach your goal or you are not ready to try them, they don't have to be in your program! We can achieve your goal using other methods.
Do I have to live in the United States to do 1:1 Training with Natalie?

You can live anywhere in the world and be coached by me! One of the best parts about remote coaching is helping lifters from all over the globe.
What equipment do I need?

For 1:1 training, your program is designed around your life so whatever equipment you have or don't have will work just fine. If you want to do Olympic weightlifting in your program, you will need: a bar, bumper plates, a hard surface with enough space to lift on, and a squat rack. More equipment is helpful, but not a necessity.