Habit-based
nutrition coaching
It's time to stop believing common misconceptions about exercise.
Free workouts provided by influencers won't cut it.
You need a program intentionally designed to get you the results you want, and you need to do it consistently. Stop jumping from program to program based on the latest fad and find one that will support your training in the long run and get you STRONG AF.
More exercise isn't what you need.
In fact it's hindering your progress. You will see better results if you are more intentional about your workouts and incorporate adequate recovery to compliment your effort.
You don't have to hit it hard at the gym every time you go.
High intensity all the time can put too much stress on the body and quickly lead to burnout. A healthy mixture of resistance training and conditioning is what you need to burn fat and build muscle effectively.
Your fitness shouldn't be hindering your lifestyle.
In fact it should enhance it. If your workouts are leaving you feeling battered or your spending all your free time in the gym, you're missing the point.
Be honest...
✔️ Are you feeling beaten up from your workouts? Constantly sore or struggling with nagging injuries that just won't seem to let up?
✔️ Are you crushing your body with high intensity exercise all the time but finding it draining rather than energizing?
✔️ Are you looking to not spend hours upon hours and 5+ days a week at the gym? After all, you have a life to live!
✔️ Are you neglecting recovery protocols such as stretching, mobility, active recovery, and rest days? Maybe you feel like you don't have time or can't seem to get in the habit (or maybe you don't even give recovery a second thought).
✔️ Do you want build muscle, burn fat, and get in the best shape of your life but you're not sure exactly how to do that?
It's time for you to
Train
confidence
with
I'm Coach Diana Leigh
I went from over-training and beating my body up to finding a perfect balance between training, recovery, and living.
As a CrossFit Level 2 coach, I see people beat their bodies up every day and neglect recovery.
I want to change the narrative around exercise and find more balance to achieve better results.
Alexis
Diana’s fitness app program is easy, accessible and right to the point! I enjoy being able to open the app and have a workout without thinking about it. It is easy to get your exercise done because you can complete the workout at the gym or at home. Diana makes each day different, so it is always fun and always makes you sweat. The program allows you to record the amount of weight you use every workout, this helps me see the progress I have made from the beginning. I truly enjoy Diana’s fitness app and I can’t wait for my next work out!
The program Includes:
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GUIDED WARM UP Prime your body for your workouts with a guided warm up designed to reduce risk of injury.
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GUIDED COOL DOWN Follow guided cool downs, including specific stretching tailored to each workout to improve your recovery and flexibility, so that you can reduce soreness before your next training session and move better for better gains and fewer injuries.
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RECOMMENDED SCALING GUIDANCE Each workout is designed for all-levels with detailed scaling options to help you select the right exercise according to your abilities. Watch yourself improve and progress throughout the duration of the program!
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EXCLUSIVE TRAINING APP ACCESS A convenient hub to track your workouts and metrics and get easy access to your workouts right from your phone so you never walk into the gym without a plan again. PLUS, easily keep track of your physical progress like weight, progress pictures, personal bests, and workout streaks all right on the app.
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COACH ACCESS You have a coach right at your fingertips - ask questions, get your form reviewed to ensure you're performing exercises correctly, and get support and accountability to stick with it.
equipment needed
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Barbell and plates, ideally you have a squat rack as well.
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Dumbbells - ideally a full set with increments of 5lbs, at least up to 40lbs. You can likely manage with 3-4 sets of different weights at a minimum.
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Bands OR Cable Machine - these are used interchangeably so one or the other is fine, both is a plus.
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Bench
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Pull up rig (or anything you can do pull ups from)
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Kettlebells (optional) - many kettlebell movements can be done with a dumbbell.
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Cardio machine (optional) - if you do not have a cardio machine, you can opt to run, jump rope, or perform cardio exercise in place.
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Jump rope (optional)
TWC will work for most commercial and CrossFit gyms and many robust home gyms.
The results speak
for themselves
"What I love about the program is how the workouts are constructed in a way that incorporates both strength and endurance, and also cardio. Because of that I was able to improve my cardiovascular strength.
I was also able to strengthen my upper body. Before the program I could only do 3 continuous pushups. Now I can easily do 6 and if I push myself I can do 10.
My favorite part of the program is stretching and cooling down at the end. Most online programs don’t include that, so I feel like it's a major bonus.
Lastly, I love how Coach Diana is very involved and very easy to reach, which gave me the sense of a gym community which I missed a lot since my gym is closed. Joining her program was honestly the best decision I made."
- Noor A
Cait is not only crushing her strength personal records but also seeing improvement in her conditioning with the full gym program
I went from
burnt-out CrossFitter
finding my healthiest, most balanced self
to
meet the old me...
Fueled by my struggle with body image, I used exercise early on to control my body and how it looked.
I worked out 2 hours per day, 6 days per week. I was doing high intensity CrossFit even on days I didn't feel up for it. I figured I HAD to push myself in order to be disciplined and reach my goals.
I claimed I didn't have time to properly warm up or stretch, but in actuality I didn't make it a priority.
I was stuck in the mindset that more was better, and my body would pay for it later on...
my body began to break down
Eventually the excessive stress I was putting on my body through exercise began to creep up on me.
I was dealing with nagging injuries constantly.
I kept having to scale back exercises I had the capability of doing because I was in pain.
My anxiety and stress was out of control and I was completely burnt out.
I finally found balance
I pulled back and began taking the health of my body seriously. I fueled myself with more food, I took more time to warm up properly, and I prioritized recovery - not just post workout stretching but also through managing stress.
I didn't have to cut high intensity exercise out entirely, but I became more mindful of how I felt and whether it was the right kind exercise for my body on a given day.
I began lifting more and found that my pain was more manageable and I had fewer flare ups.
Despite exercising less - now only 4 days per week an hour at a time - I feel like I'm in better shape than ever before.
as a CrossFit coach
I see people making the same mistakes I did every day, and I wanted to provide a program that helped people reach amazing results in less time with more emphasis on recovery.
I built my bodyweight and dumbbell programs during quarantine to help keep people moving, and then released my full gym program when gyms re-opened.
I want to help people see that more isn't always better and that true health comes from the perfect balance of fitness and recovery.
"TWC is an awesome program. Everything you need to be successful and it's all spelled out for you. TWC takes all the guess work out of working out and allows you to focus on what is important...YOU! Diana also goes above and beyond behind the scenes; check-ins, extra learning material, back end app support...you name it Diana does it. Highly recommend!!!"
- Matt H.
FAQ
I started Train with Confidence to jump start my workout routine at home. I wasn’t interested in attending a gym due to COVID and since I have the space and some weights at home It was a perfect fit.
I was also interested in improving my health since I struggle with high cholesterol. By training several times a week with the program (in addition to adding walks and yoga on the off days) along with mindful eating I was able to lower my numbers and lose some weight, and am in a better mindset. I know that I am healthier and am strengthening my bones by doing the weight program.
The program is exactly what I needed to get me moving. I’ve surprised my family how often I train. Best part of my day is being able to work out first thing in the morning before heading out to work. And having the flexibility to do this at home is what I need.
Diana is very knowledgeable about nutrition and training and wants to help her clients achieve their goals. I highly recommend Train With Confidence.
- Anna R.
What equipment do I need for this program?
For best results on the full gym program, I recommend having a barbell + plates, 3 or more sets of dumbbells, and bands OR cables. Optional but beneficial: cardio machine, jump rope, kettlebell. Ideally you should have a gym membership or a robust home gym.
There are also workouts in all programs that include the use of a jump rope, but bodyweight exercises are provided as substitutions if needed, so this equipment is NOT required.
What’s the time commitment for workouts?
Each workout takes 60-75 minutes from warm up to cool down. Expect for workouts to take longer on weeks we get heavier in the progression cycle to allow for building up to working sets.
Is there guidance on how to perform movements correctly?
Yes - each exercise comes with a demo video to show you how to perform the movement. You also have access to Coach Diana in messages which you can use to send a video of yourself performing an exercise for a form check.
Do I need internet access to access the workout program?
Yes - the app access works best with internet or data. Workouts cannot be downloaded for offline use. If you would like offline access, please email coachdianaleigh@gmail.com.
Are the workout programs beginner friendly?
Yes - the movement demos are helpful if you are unfamiliar with certain exercises and I would highly recommend utilizing Coach Diana for form check, especially in the beginning of your journey. Workouts come with scaling options to adjust the workout to your ability.