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When I was about to turn 40, I remember women saying to me, “Oh just you wait until your 40’s and 50’s…the weight gain is unavoidable and you can’t eat like you used to”


You know what, at 44 years old, I’m not buying it. Yes, many women experience weight gain as they get older, whether due to a slowing down of their metabolism, changes in their sleep routines or stress levels, muscle breakdown (which happens as early as our 30’s, known as sarcopenia), or just the hormonal havoc that takes place. BUT there are steps we can take to prevent the weight gain. And while it may be harder than it was in our 20’s or 30’s, it’s certainly not time to surrender to the whole aging process!

Here’s why…

There is a direct relationship to the amount of lean muscle mass we have to our metabolic rate. Meaning the more muscle we have, the more calories we’ll burn

One of the most important things you can do right now, in an effort to preserve and gain muscle, is to lift weights. That’s what #buildandchill is all about.


#buildandchill is a 9 week online group coaching program focused on building and preserving lean muscle mass and learning strategies to reduce lifestyle stress. Because really, ALL women could use a bit more chill in their lives.



What's Included in #buildandchill 

  • 12 workouts to build strength, increase lean muscle mass, lose fat, and increase your metabolism + Custom warm ups and mobility drills, for each workout, to produce more efficient movement patterns, and reduce daily aches, pains, and stiffness.

  • 2- 20 minute Nutritional consults via the telephone.

  • Weekly stress reducing tools and strategies.

  • Access to a private FB group for support, community, accountability + workout videos.

  • Weekly FB lives focused on fitness, nutrition, and lifestyle "lessons"

  • Weekly bonus recipes and mini workouts.

I am limiting the group to a max of 12 women, so that we can maintain a high-level coaching and accountability atmosphere for optimal results in 9 weeks. 

“If you want something done right, do it yourself” was something I heard a lot growing up. It stuck with me. And the reason why I always had such a hard time asking for help.    Over the last couple of years I’d been thinking about how to grow this little business of mine. I loved training locally, but I could only train so many women each day. I knew I wanted to have a much larger reach, but had no clue how to do this or where to begin. I realized I was going to need to ask for help. Ugh…    So I invested in myself and my business by hiring a coach. I asked for help. If I wanted to grow, to level up, to show up each and everyday, there was no other choice. It’s way too easy (and so much more comfortable) to slip back into the familiar.    Could I have figured it all out on my own? Maybe, but it would have taken way longer and I needed the motivation and the accountability to actually get the work done.    Why am I telling you all this? Because I want to let you know that it is okay to ask for help. It’s not a sign of weakness, but rather a sign of strength knowing when you need someone else’s brain, muscles, support, accountability, or motivation. And also to remind you to keep investing in yourself. Invest in your career. Invest in your health. Invest in your relationships.    Stagnant is comfortable but you stay the exact same. Frustrated with your job, weight, health, or life in general. Now is the time to level up.

“If you want something done right, do it yourself” was something I heard a lot growing up. It stuck with me. And the reason why I always had such a hard time asking for help.

Over the last couple of years I’d been thinking about how to grow this little business of mine. I loved training locally, but I could only train so many women each day. I knew I wanted to have a much larger reach, but had no clue how to do this or where to begin. I realized I was going to need to ask for help. Ugh…

So I invested in myself and my business by hiring a coach. I asked for help. If I wanted to grow, to level up, to show up each and everyday, there was no other choice. It’s way too easy (and so much more comfortable) to slip back into the familiar.

Could I have figured it all out on my own? Maybe, but it would have taken way longer and I needed the motivation and the accountability to actually get the work done.

Why am I telling you all this? Because I want to let you know that it is okay to ask for help. It’s not a sign of weakness, but rather a sign of strength knowing when you need someone else’s brain, muscles, support, accountability, or motivation. And also to remind you to keep investing in yourself. Invest in your career. Invest in your health. Invest in your relationships.

Stagnant is comfortable but you stay the exact same. Frustrated with your job, weight, health, or life in general. Now is the time to level up.


Thank you so much for sharing all of your experiences and teaching us that working out should be stress free and fun! And I’m so blessed to now know how to incorporate meditation and gratitude into my daily life. You Rock! Thank you I would do the program again in a heart beat!
— Amy W.
Build and Chill was a great way for me to incorporate weights into my workout routine. Rebecca provided excellent advice on nutrition, stress relief, and overall health. I enjoyed hearing from the other ladies about their progress and I felt accountability being in a group. I liked the flexibility with the workouts in that I could do them on my own time, days of the week, and at home.
— Alice K.
Whether you are just getting started with a strength training program or want to expand on the one you are already doing, Build and Chill is a fantastic way to get started. Not only do you get a professionally designed workout which is easily adapted to your current fitness level, but the videos are very helpful in making sure you maintain proper form. I think it’s excellent for anyone!
— Nancy M.
FAQ's:   How much weight can I expect to lose with #buildandchill?  Everyone responds differently to exercise, so it's hard to say exactly. You can however, expect to gain lean muscle mass (“toned up”). You'll be more consistent with your workouts. AND learn how to properly recover, reduce stress, and basically #winatlife   How long can I expect the workouts to last?  The workouts will generally take 35-45 minutes (this includes a good warm up), maybe a bit longer in the beginning while you’re learning the warm ups.   What equipment is needed to do this program?  Dumbbells, bands/tubing, weight bench (an ottoman or something similar works good too.)   Do I need gym access to do this program?  No, you can do these workouts at home (with the above equipment) OR in the gym if you'd like.   Is there any individualization in the exercise programming?  No, this is a group coaching program so everyone will receive the same workouts. However, I will provide modifications/regressions/progressions of any exercise if needed.   Will there be customized nutrition plans?  No, there will however be 2 nutritional consults with me throughout the 9 weeks, via email. We will work on some strategies that are individualized for YOU based on your eating struggles. But no meal plans will be given.

FAQ's:

How much weight can I expect to lose with #buildandchill? Everyone responds differently to exercise, so it's hard to say exactly. You can however, expect to gain lean muscle mass (“toned up”). You'll be more consistent with your workouts. AND learn how to properly recover, reduce stress, and basically #winatlife

How long can I expect the workouts to last? The workouts will generally take 35-45 minutes (this includes a good warm up), maybe a bit longer in the beginning while you’re learning the warm ups.

What equipment is needed to do this program? Dumbbells, bands/tubing, weight bench (an ottoman or something similar works good too.)

Do I need gym access to do this program? No, you can do these workouts at home (with the above equipment) OR in the gym if you'd like.

Is there any individualization in the exercise programming? No, this is a group coaching program so everyone will receive the same workouts. However, I will provide modifications/regressions/progressions of any exercise if needed.

Will there be customized nutrition plans? No, there will however be 2 nutritional consults with me throughout the 9 weeks, via email. We will work on some strategies that are individualized for YOU based on your eating struggles. But no meal plans will be given.

Any additional questions, email me!


Who is #buildandchill For:

  • Women who need the accountability, support, and motivation in regards to exercise.

  • Women who are willing to put in the work for 9 full weeks.

  • Overly stressed out women who find it hard to put themselves first.

  • Women who want to build lean muscle mass.

  • Beginner-Intermediate fitness levels.

Who is #buildandchill Not For:

  • Women who are looking for a quick fix program.

  • Women who want to work one on one with a trainer. IF this is something you are looking for, I do offer one:one training. Check it out here for more information.

  • Women who want an individualized workout program or meal plan.



#buildandchill will begin on Monday, April 1st and run through June 1st.

Spots are limited, enrollment closes at 9pmEST on Sunday, March 31st.

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Hello!

Hi! My name is Rebecca Brown. I’m an in-home and online holistic fitness coach. “Holistic” because we must address lifestyle factors such as stress, sleep, nutrition, and mindset (Are you happy? How do you feel about your body? etc.) as these things will directly impact not only how our bodies look and feel, but how successful we’ll be in the gym.


My mission is to help women be tuned into their bodies, honor their energy, and (most importantly) chill out.


www.pureformetraining.com