4 weeks to optimal TOP SURGERY results!

14 Steps

About

You can improve your fitness in as little as FOUR WEEKS by doing regular exercise. Seize the opportunity to get fitter before your operation and improve your chances of a successful procedure, and faster recovery after surgery. By strengthening your core, upper back muscles, and glutes, you will minimize the pain associated with using the post-op binder in the first month of your recovery. The chest exercises included will give your surgeon a clearer idea of where to make incisions so your scars follow the natural lines of your body. If you have already had top surgery, this is a great routine to get you back into the swing of things. Make sure you have waited 2-3 months before beginning a heavy weights program. WHAT YOU’LL NEED: - Resistance bands (loop, or therabands) - Anchor point for your bands if you aren't using a gym - Broom stick/dowel/mop handle/ or something similar (not required but handy) - Dumbbells (a light set and heavy set, or adjustable handles) - Room to lay on the floor with arms in front of your head, and enough space to have your arms out to the side There are some exercises for people who can only do bodyweight movements. Most dumbbell exercises can be imitated by using household items. (depending on your strength) You will learn how to prevent shoulder impingement by balancing out your chest & shoulder exercises with pre-habilitation drills and back workouts. Every exercise has a video instruction.

You can also join this program via the mobile app. Go to the app

Overview

Price

CA$199.00

Program Page: Challenges_SingleChallenge

How is the e-course delivered?

The program includes video tutorials, worksheets and easy-to-follow written instructions. There will be live Q&A calls with Dibs for every cohort.
Do I need any equipment for the e-course?

Nope! Each exercise routine will show a weighted version and a body weight version.
Do I need a lot of space to practice?

Not much. In fact there is a whole video lecture informing you of how to set up a functional workout area in your home! Most exercises just need enough room for you to be standing with your arms raised above your head, or laying down with your legs extended and arms above your head. Some exercises require wall space, or a furniture.
What currency is the price listed in?

Canadian dollars.
How are you different from a regular gym trainer?

I'm a non-binary human who is transgender, fully qualified, and looks at your goals through a holistic lens. Not many trainers out there can use this lived experience of being on (and off) Hormone Replacement Therapy, having and recovering from multiple surgeries, and being a gender expansive athlete. I also DON'T center weight loss as a goal. My clients are encouraged to focus on building helpful habits, and finding ways to incorporate joyful movement into everyday life. This doesn't mean I turn away clients who have aesthetic goals in mind. I help folks reframe their goals from outcomes to habits.
How does online training work?

Online coaching can be done in many different ways. With me, you receive a program with video demonstrations to every warm up, exercise, and stretch. We keep an open line of communication through your google sheet comments and sticky notes. You are also welcome to send videos of your form for exercises you think you need extra support with. As for online personal training sessions, you can read this informative instagram post! Don't have any equipment? Check this out!
What types of home fitness equipment do you recommend?

The most budget friendly: Resistance bands & a door anchor. Level up: Adjustable dumbbell set. Getting serious: Adjustable workout bench. All in: Squat & bench press stands.
Do I need a gym membership to see you at (x, y, z)?

No you don't! I work in gyms where personal training is the main activity. You won't find me at a public/chain gym. My fee covers your admission to anywhere I work. If you want me to see you at a commercial gym that you are a member of, I will likely not be able to arrange that as those businesses have bans on external trainers conducting business on their premises.
Do you teach martial arts? Where can I go to a queer friendly boxing gym in Montreal?

I don't teach martial arts, but I do coach boxing for fitness! I am certified to coach individuals and groups through boxing drills with gloves and focus pads. Queer friendly, martial arts in Montreal can be found with Black Flag Combat Club. You can see their news and upcoming events on their social media pages. Facebook. Instagram.
I've had a bad experience with a trainer before, will I be safe under your guidance?

The mainstream fitness industry is difficult to navigate, full of toxic masculinity, and promotes harmful beauty standards. It's easy to see how gender non conforming people, fat people, disabled people, and people of colour slip through the cracks, or are outright excluded. It's my mission to help empower these groups of people to feel confident taking control of their fitness. It is crucial for me to create inclusive gym spaces that promote positive body image, and self esteem. Working out in a queer friendly gym, with a non-intimidating, non judgemental personal trainer (like me), will change your perspective on fitness!
Do I need lots of space to practice?

Most drills can be done standing, or sitting down in a chair. Some exercises require wall space, or a bed.
Is this course only for transgender people?

Absolutely not! This course is for anyone who wants to learn how to best care for somebody who has gone through a masculinising chest surgery. Carers & medical practitioners are encouraged to join.
How is this course delivered?

The program includes video tutorials, worksheets and easy-to-follow written instructions. There will be live Q&A calls with Dibs for every cohort.
What currency are the prices listed in?

Canadian dollars
Do I need any equipment?

No! There is no special equipment necessary. I will provide a list of suggested materials which are optional.