Our Focus

  • Food

    Learn how to eat a healthier more balanced whole food diet with customized recipes and shopping list.

  • Workouts

    Customized strength and cardio workout routines, with video instruction, that are safe for all levels of fitness.

  • Lifestyle Teachings

    Lifestyle teachings to help understand and shift behavioral change to form healthier habits that last and create positive lifestyle shifts.

Course Curriculum

    1. Welcome to our 8 week program- Let's get started!

    2. Wavier & Release

    3. Before we begin questionnaire

    4. SMART Goals

    5. Prepare to be successful

    1. Week 1 Action Steps & Lesson- Blood Sugar

    2. Eat Organic

    3. Weekly Workout Warm-Up

    4. Week 1 Strength

    5. Week 1 Cardio

    6. Stretching Video

    1. Week 2 Action Steps

    2. Week 1 Checkin Form

    3. Week 2 Lesson- Stress Management

    4. Week 2- Red Food & Protein

    5. Weekly Workout Warm-Up

    6. Week 2 Strength

    7. Week 2 Cardio

    8. Stretching Video

    1. Week 3 Action Steps

    2. Week 2 Checkin Form

    3. Week 3 Lesson- Sleep

    4. Week 3- Orange Food & Fats

    5. Weekly Workout Warm-Up

    6. Week 3 Strength

    7. Week 3 Cardio

    8. Stretching Video

    1. Week 4 Action Steps

    2. Week 3 Checkin Form

    3. Week 4 Lesson- Digestion

    4. Week 4- Yellow Food & Complex Carbohydrates

    5. Week 4 Strength

    6. Weekly Workout Warm-Up

    7. Week 4 Cardio

    8. Stretching Video

    1. Week 5 Action Steps

    2. Week 4 Checkin Form

    3. Week 5 Lesson- Emotions & Negative Self Talk Patterns

    4. Week 5- Green Food

    5. Weekly Workout Warm-Up

    6. Week 5 Strength

    7. Week 5 Cardio

    8. Stretching Video

About this course

  • $449.00
  • 70 lessons
  • 3.5 hours of video content


CSCS, PNC Stephanie Stafford

I have been training clients and athletes for over 20 years. I ventured into the world of personal training from sports medicine. I love helping clients find their way out of pain through corrective exercise and re balancing their bodies. I was voted "Best Personal Trainer" in Mountain View, California 2 years in a row before moving to the Denver area. I have spent the past 20 years focusing on continuing to educate myself on what's new in the industry. I am passionate about bringing fitness and nutrition to those who need it most. Health and Wellness does not look the same on all people but the psychological and physical benefits remain constant. Credentials: National Strength and Conditioning Association - Certified Strength and Conditioning Specialist (CSCS) Precision Nutrition Certification (PNC)

CPT, Owner Myriah Shimatsu

Myriah is the original founder of Movement 1st Wellness and formed the company to make an impact in people's lives where they spend most of their time, at work. Myriah is a Colorado native that enjoys every aspect of sports and fitness. Myriah played volleyball at the collegiate level and currently loves challenging herself running half marathons. As an athlete, coach, fitness trainer and business owner, Myriah brings a well-rounded perspective to her wellness programs and courses. Myriah has been a NSCA certified personal trainer and group fitness instructor since 2008 and holds a BS in Adult Exercise. Myriah's training philosophy is to use the body in a functional pattern, focusing on the way that the body was designed to move.

CPT, Owner Megan Elliott

Megan Elliott is the Co-Owner of Movement 1st Wellness and manages all of the Montana operations. She has a true passion for wellness and enjoys combining her love of health and fitness into each program. She is a graduate of The University of Montana and holds a Bachelor's Degree in Health and Human Performance with an emphasis in Applied Health Science. Megan is certified as a Personal Trainer and Fitness Nutrition Specialist through the American Council on Exercise (ACE). Megan has an extensive background in fitness facility operation and group exercise, making each wellness experience unique and customized. Her goal is to help you achieve what you deem to be impossible, weather it be physical or a lifelong goal. She loves to share her knowledge and experience in order to get the best results in the most efficient manor.