The Body Aligned Project

Build Strength. Sculpt Your Body. Align Your Mind.

A 16-week transformation program designed for women who are ready to take control of their body composition and mindset through strength training, nutrition mastery, and proven mindset tools.

What is The Body Aligned Course?

This course is a structured 16-week journey that teaches you how to build muscle, shed fat, and rewire your mindset for lasting change. Through a blend of progressive strength training, nutrition strategies, and personal development, you’ll learn how to fuel and train your body with intention — without diets, quick fixes, or endless cardio.

Over the 16 weeks, you’ll move through three powerful phases:

Phase 1: Mini Bulk (6 Weeks starting Sept 19th)

• Progressive overload strength training with minimal cardio

• Eating in a slight calorie surplus to build lean muscle

• Learning to track macros with weekly tweaks and adjustments

• Weekly progress photos shared in the private Facebook group

• Mindset hacks and personal development tools

Phase 2: Mini Cut (6 Weeks starting Oct 31)

• Program adjustments

• Eating in a slight to moderate calorie deficit

• Weekly check-ins to monitor progress

• Continued macro tracking, mindset work, and community support

Phase 3: Maintenance (4 Weeks starting Dec 12)

• Promgram adjustments

• Increased macros

• Weekly check-ins to monitor progress

• Intuitive tracking, mindset work, and community support

Alongside your training and nutrition, you’ll gain access to video modules, workbooks, and weekly coaching calls to keep you on track.

What You’ll Learn & Gain

• How to fuel your body with confidence through macro tracking

• How to progressively overload your training to build strength & muscle

• How to shift your mindset and eliminate self-sabotage

• How to use progress tracking tools that go beyond the scale

• How to balance building and cutting phases like an athlete

Program Options

Silver – $249/month
✔️ PDF Workout Plan
✔️ Cardio programming (on your own)
✔️ Private Facebook group access
✔️ Video modules & downloadable workbook
✔️ Weekly email progress submissions

Gold – $299/month
✔️ Cardio programming (on your own)
✔️ Private Facebook group access
✔️ Video modules & downloadable workbook
✔️ Weekly email progress submissions
✔️ Live Zoom group training sessions (Mon, Tues, Thurs 5:30-6:15pm)
✔️ Weekly group coaching call Mondays 7-8am

Platinum – $399/month
✔️ Cardio programming (on your own)
✔️ Private Facebook group access
✔️ Video modules & downloadable workbook
✔️ Weekly email progress submissions
✔️ Live Zoom group training sessions (Mon, Tues, Thurs 5:30-6:15pm)
✔️ Weekly 1:1 private coaching session at your convenience (60 minutes)

Why Choose The Body Aligned Course?

This is not a cookie-cutter fitness plan. You’re getting a proven framework for building a strong, lean, and aligned body — while having the tools to overcome stress, cravings, and limiting beliefs. You’ll learn sustainable habits that empower you long-term.

Unlike traditional programs, this isn’t about restriction. It’s about alignment — training your body with purpose, fueling it with intention, and rewiring your mindset for success.

Who This Is For

✅ Women ready to break free from diet culture
✅ Women 35+ who want to feel strong, lean, and confident
✅ Women who want structure, accountability, and support
✅ Women who are tired of quick fixes and want real, lasting results

Meet Your Coach

I’m Mary, a personal trainer, yoga instructor, and nutrition coach with nearly two decades of experience helping women shed fat, build strength, and gain body confidence. I created The Body Aligned Course to combine my proven strategies in strength training, nutrition, and mindset so you can finally get the results you’ve been working for.

FAQs

Q: Do I need to have experience with strength training?
A: No! Whether you’re a beginner or experienced lifter, the program is structured to meet you where you’re at and progressively challenge you.

Q: How many days per week do I need to strength train?
A: This will vary for each individual. The minimum will be 3x per week, 45 mins per session.

Q: What supplies & equipment do I need?
A: A basic home setup with dumbbells and resistance bands works. Gym access is optional. A weight scale that also shows bodyfat percentage, and a kitchen food scale will be required.

Q: Will I have to give up my favorite foods?
A: Absolutely not. You’ll learn how to enjoy treats while staying aligned with your goals through macro tracking and portion strategies.

Q: What if I’m Vegan?
A: You can still follow this program. It is possible to build muscle without consuming animal products.

Q: How is this different from other programs?
A: Unlike generic programs, this course combines science-backed training and nutrition with powerful mindset coaching, accountability, and a supportive community while retaining an individual focus. There is a maximum of 10 participants.

Q: What if I can’t make the live coaching sessions?
A: The coaching calls are an integral part of the program. It is essential that these are attended. Missed meetings may result in expulsion from the program with no refund.

Q: What if I can’t make the live training sessions?
A: The training sessions are Monday, Tuesday, and Thursday from 5:30-6:15pm. These will be recorded, and may be completed on your own time when necessary.

Q: How do payments work?
A: Payment is due upon registration. Monthly payments are available subject to administration fees and are automatically billed based on the option you choose.

Are You Ready to Align Your Body and Mind?

Choose your option below and let’s get started (for monthly billing please email mary@movewithmary.ca):

👉 Silver – $996
👉 Gold – $1196
👉 Platinum – $1596

Spots are limited — secure your place today and start your transformation!