Shift Well LLC

15/04/2024

Let me introduce myself to all the new faces.

WELCOME🤍

My name is Alma and I am a strength coach who focuses on helping mothers find their mojo after having kids. I want mothers to fall in love with movement and feel like they can do anyhting by building a strong functional body.

I choose to use kettlebells in my work a lot. They are not the end all be all, quite the opposite, not everyone will like them and thats totally ok. Kettlebells can be a great tool for most people as they mimic objects such as a grocery bag and a suitcase.

Coaching moms is like solving a puzzle. There are so many things to consider but the most important part of planning for a mom is to make the workouts feel accessible, fun but also challanging. Its important to show them how much they have progressed throughout their training block and how much further they are ahead than when they started.

There is no linear progression but the key is in longevity. Just putting one foot in front of the other. Seeing results can take a long time but to focus on the journey is always better than to focus on the end result.

09/04/2024

“Abs are made in the kitchen, revieled in the gym.”

I heard someone in a podcast say this. I think I agree on that. I don’t have visible abs, this picture of me is just me on a day after some hard lifting and you can see a trace of visible abs but that’s about it. The reality is I love food way too much to be chasing the abs.

I guess this post is less about abs but more of an ode to how much I live food and how much it fuels my desire to be a highly functional, healthy human being. I also seem to attract people who also love food. That connection with others around food and culture is worth more than any visible ab line I could achieve.

I share food here a lot, I also added so many pictures to this post to show you my love for food. I had a hard to choosing images, I love them all.

I dream of sharing my food ideas, recipies and stories one day in a special space so you all can fall in love with food as love, fuel, energy and connection🤍

23/03/2024

Motherhood Athlete is enrolling now! New cycle starts in two weeks and that gives us enough time to get you set up and ready to have fun and start practicing your kettlebell skills with other moms.

What make the program unique is that workouts can be done in pieces or all at once depending on how busy you are. No matter if you do a 15min session or a 60min session as long as you kneep showing up you will see progress!

Another perk is being able to message me and chat live bi weekly in our coaching call ao you never feel like you are doing this alone.

To enroll email or dm me.

Hello@shiftwell.co

We’ll get you set up with the application and go over all the details.

08/03/2024

So many new faces here so instead of doing a boring introduction here are a few things I failed/ did not finish or straight up lost interest in which influenced my life in a positive way:

💥 I did not go to the University of Vermont which gave me a full ride so I can go to Art School.
💥 I quit karate & basketball as a kid to to try running track.
💥 I never finished real estate school becasue it was boring af sominstead I move to NYC
💥 I signed up for a course that i paid a ton of money for and never even started it. Looking back at it was not a certification I ever aligned with anyways.

The point is, you never know where your faliures will lead you. Some may open up doors and oportunities to things you may have never have considered. Failure for women is so fround upon and I truly think it’s our biggest teacher and we should embrace it.

06/01/2024

NEW CYCLE OF MOTHERHOOD ATHLETE STARTS 1/14!

🔥 KETTLEBELLS & BODYWEIGHT TRAINING
🔥SHORT EFFECTIVE WORKOUTS FOR BUSY MOMS
🔥STRENGTH FOCUSED PROGRAM
🔥YOU ONLY NEED A FEW KETTLEBELLS TO START
🔥 WORKOUTS CAN BE COMPLETED AT YOUR OWN TIME AND PACE

TO SIGN UP, EMAIL ME AT:

HELLO@SHIFTWELL.CO ( NOT COM)
SUBJECT: MOTHERHOOD ATHLETE

09/10/2020

MOM GUILT🥀

I used to think that it was selfish to pay for a trainer to train me. That, the money is better spent on the needs of our family as a whole and that hiring a trainer would only benefit me.
Well let me tell you how wrong I was! About a year ago after months and months or stalking 🥰I finally decided to pull the trigger. No idea why. It was late at night when I was flipping through social media and I decided to just DM them. That started a conversation which ended up as a Zoom call and so I started training with them.

At first I didn’t share it with anyone. It felt like an indulgence. I guess that’s a form of mom guilt too. But one day it hit me, I felt like a hypocrite trying to sell my services as a trainer but I myself was not ready to go down that path myself.

So slowly but surely I started owning my decision. It was incredibly freeing to take care of myself which, who would have known🤷‍♀️also takes care of my family. Doesn’t the saying go, happy wife happy life😉

05/10/2020

Progress can be slow✨

I think this is the hardest thing for people to realize. We live in a one click, 2 day shipping World. Working on one single movement for 3, 6, 12 months or more just seems too long for some. But that exactly is how habits are born. If you do it long enough it will become a part of your life, it will become comforting to know it and even more comforting to advance in it. So stick with it it pays off.

Here is me working on my Turkish Get Up. I do this at least once a week and have been for 12 months now. I started with 6kg last October, this is 14kg and it already feels easy.

29/09/2020

Do you train outside?

With Covid putting a damper on indoor training, outside is the next best thing. Or is it? Or should it be the other way around?
The way I see it is, being out in fresh air, with plenty of sunshine, space to move and run is the ideal scenario.

Getting Vitamin D and breathing in fresh air is such a gift to all of us.
Would you train outside? 🏃🏻‍♀️🙌🏻

03/09/2020

Hey mama!
Athleta Friends & Family is happening September 10-15
Here is my link so you can get that 20% OFF! 🏋️‍♀️🎆

Athleta FitPro is great! Use my link and we both get rewarded.

01/09/2020

DOULA DURING COVID✨

Have you thought about hiring a doula but are not sure if you should?
I would like to possibly take some weight off your shoulders and answer some questions many expecting mamas have.

👉 Can I have my partner and my doula by my side if birthing at the hospital? The answer is YES ( for Vermont) Doulas can support families now together with their partner/ support person.

👉 Do I have to wear a mask in the birthing room? Yes, I know this can be tough, however, they are trying to be understanding and know how hard it is to be wearing a mask ( especially in transition and pushing stage). All staff including doulas and partners/support persons have to wear a mask.

👉 Do I have to get tested for Covid upon arrival to the hospital? Yes, it’s quick and results are ready in 4 hours.

👉Can my partner stay with me in the mama baby unit? Yes, partner can stay but no visitors at this time are allowed.

WHAT CONCERNS DO YOU HAVE ABOUT YOUR UPCOMING BIRTH?

27/08/2020

DO YOU TRAIN BAREFOOT? 🦶

If you’ve trained with me you already know what the first order of business is. Take your shoes off!

Why you ask? Well for one, I don’t want my floors dirty lol jk😉 ( can’t blame me, I am a Bosnian immigrant, no shoes allowed in the house😝 )

Training without shoes has an incredible benefits!!You wouldn’t type with thick winter gloves on, so that same principle should be used for your feet, right?!

Cushioned shoes block the floor to foot connection. Our feet house thousands of nerve endings. These nerves send messages to our brain and ultimately the rest of the body. Therefor, it increases proprioception ( the way our bodies move in space). This in return shapes your overall movement.
Biomecahnically this plays a huge role in better glute and core activation. (Hello 👋🏻preggo mamas and new mamas, this one’s for you🤰🤱🏾)
Training barefoot leads to better movement in other joints ( hips, low back & shoulders), therefor it keeps you injury free.( This one’s for my 🏃🏻‍♀️)

So next time you decide to strength train, consider removing your shoes.

Would you do it? Let me know below👇

18/08/2020

6 weeks postpartum mama. This is what exercise should look like when you are first coming back to it. Gentle and intentional. There is no rush in returning to your pre baby body, that no longer exists.