
MOVE & EMPOWER
PROGRAM
ROSY MOVEMENT’S SIGNATURE 12 WEEK EXPERIENCE
Transform your relationship with exercise and movement through personalised guidance, consistent support, and compassionate, research-informed practice.
This is a specialised 12-week opportunity to move and exercise in a supportive environment [either in the Collingwood Rosy studio or online] that prioritises both your physical development and psychological wellbeing through expert guidance and personalised care.
IMPACTS = PHYSICAL DEVELOPMENT, MINDSET SHIFTS, AND LIFESTYLE INTEGRATION
[LIMITED TO 2 CLIENTS AT A TIME]
TRANSFORMING YOUR MOVEMENT EXPERIENCE
SIMPLIFY THE OVERWHELM
Challenge fitness cultures impossible standards and cut through complex exercise advice to find what truly fits your life and your body as you are.
BUILD SUSTAINABLE HABITS
Create movement that honours your life stage and actual needs—without the burden of perfectionism or external validation.
NAVIGATE ENERGY FLUCTUATIONS
Work with your natural rhythms and cycles, recognising that your body's changing needs deserve respect, not resistance or shame.
REFRAME BODY CHALLENGES
Learn to reject the pressure to push through or fix discomfort—exploring supportive approaches that work with pain, injury, stress, and hormones rather than against them.
WHAT THE MOVE & EMPOWER PROGRAM OFFERS
The stories we carry about exercising and our bodies run deep—formed through years of cultural messaging, past experiences, and internalised beliefs that often leave us feeling not quite good enough.
Traditional fitness culture reinforces patterns that can feel counterproductive: exercise framed as punishment, your ability to move tied to moral worthiness, bodies positioned as projects requiring relentless improvement.
These underlying beliefs shape every choice we make about exercise, creating an internal dialogue heavy with comparison and self-doubt. When shame becomes our exercise companion and guilt follows us home from the gym, when we find ourselves trapped in cycles that feel more draining than nourishing, it's time for a different approach.
Move & Empower is a carefully structured 12-week program that weaves supportive coaching together with progressive physical conditioning designed to build measurable strength, endurance, and capability. Rather than encouraging you to push through or dismiss your body's signals, this approach guides you to develop genuine body awareness—learning to listen, respond, and advocate for what your body truly needs in each moment.
Through expert Pilates instruction and exercise science, we create movement experiences that honour the incredible physical transformation that comes from consistent, purposeful exercise, whilst providing the supportive environment your whole self needs to feel genuinely safe. Every session is designed to rebuild trust in your body and movement, recognising that positive, personalised physical experiences can powerfully rewrite old narratives and attitudes.
MOVE & EMPOWER PROGRAM STRUCTURE
WEEKS 1–3:
FOUNDATION BUILDING
FOCUS—Simplifying overwhelm and establishing your baseline
What You'll Do:
Complete comprehensive movement observation session and collaborative goal setting
Cut through overwhelming exercise guidelines and learn about how to build life long habits rooted in longevity research
Learn fundamental pilates principles, gradual progression methods and safe equipment use
Begin developing genuine body awareness and movement vocabulary
What You'll Gain:
Clear understanding of your starting point and realistic goals
Practical, manageable exercise approach free from confusing advice
Confidence with foundational movements and equipment
Initial strength and mobility improvements.
WEEKS 4–7:
SKILL DEVELOPMENT
FOCUS—Building sustainable habits that work with your real life
What You'll Do:
Progress to more challenging movement sequences at your optimal pace
Develop exercise habits that align with your current life chapter
Practice adapting movements to accommodate energy fluctuations
Learn to work with, rather than against, your body's natural rhythms
What You'll Gain:
Measurable increases in strength, endurance, and movement quality
Sustainable movement patterns that respect your actual capacity
Skills to modify exercise based on daily energy and circumstances
Growing confidence in your body's capabilities
WEEKS 8–12: INTEGRATION
AND AUTONOMY
FOCUS—Transforming exercise from chore into genuine support and joy
What You'll Do:
Connect individual skills into relevant everyday movement patterns
Navigate challenging emotions and physical realities that affect exercise
Practice independent decision-making about movement choices
Create your personal toolkit for continued transformation
What You'll Gain:
Exercise that genuinely serves your wellbeing rather than feeling obligatory
Tools for working through pain, injury, stress, and life challenges
Confidence to exercise independently in any environment
A completely transformed relationship with your body and movement
COMPREHENSIVE SUPPORT THROUGHOUT
FORTNIGHTLY STRUCTURED EMAILS
Based on the most common themes explored in previous programs:
Simplifying exercise overwhelm > Cut through conflicting advice and learn about longevity
Building sustainable habits > Align movement with your life stage and real circumstances
Navigating energy fluctuations > Work with natural capacity changes, not against them
Working through challenges - Support for pain, injury, stress, and life's complexities
Transforming your relationship > Move exercise from 'should do' to 'want to do'
… throughout all phases, your program adapts to your specific needs, energy levels, and progress rate. This isn't a rigid protocol—it's a responsive framework that evolves with you.
PHYSICAL TRANSFORMATION
Measurable strength, endurance, and capability improvements
Enhanced mobility, movement quality, and postural resilience
Reduced pain and increased physical comfort
Energy that supports rather than depletes your daily life
NARRATIVE TRANSFORMATION
Confidence in making independent movement decisions based on body awareness
Freedom from comparison, perfectionism, and exercise guilt
Ability to adapt movement to your changing life circumstances
Tools for self-advocacy in any fitness environment
LIFESTYLE INTEGRATION
Movement strategies that genuinely fit your real life and schedule
Sustainable practices that support your body's changing needs
Skills for working through challenges without abandoning your practice
Connection between movement and overall life quality and wellbeing
MEASURABLE RESULTS YOU CAN EXPECT
WHAT’S INCLUDED IN YOUR MOVE & EMPOWER PROGRAM
ONGOING SUPPORT BETWEEN SESSIONS
Personalised Home Exercise Kit designed for your space and needs
Structured fortnightly emails with targeted guidance and encouragement
Regular check-ins after sessions to monitor progress and adjust approach
Healthcare coordination with your other providers (with your permission)
GET STARTED BUNDLE
INCLUDES COMPREHENSIVE INITIAL CONSULTATION (90 minutes) AND
ONE PRIVATE SESSION (50 minutes)
90-minute comprehensive consultation and movement assessment
50-minute hands-on private session with equipment and home program introduction
Collaborative development of your personalised 12-week strategy
Detailed email summary with your complete plan and resources
NOTE: THIS IS REQUIRED TO UNDERTAKEN BEFORE PROCEEDING WITH THIS PROGRAM.
11 X PRIVATE PILATES SESSIONS [online or zoom]
(50 MINUTES EACH)
Expert instruction on all Pilates apparatus with personalised adaptations
Progressive skill building that develops at your body's optimal pace
Regular program refinement based on your evolving needs and progress
Available in-person at our Collingwood studio OR online via Zoom
1 x FINAL REVIEW CONSULTATION
(50 MINUTES)
Comprehensive progress assessment against your initial goals
Collaborative planning for sustained movement beyond the program
Celebration of your achievements and personal insights
Clear recommendations for your continued journey
WHAT CLIENT’S SAY
"I drive home with the windows down, music blasting, feeling elated. The excitement of knowing I get to come see you, and that sense of achievement afterwards."
"She has guided me in finding ways to make movement a regular part of my life without ever feeling pressured... Alannah has also given me the confidence and language to advocate for myself."
"Alannah has created a space where I have been able to reconnect with myself and my body and find out how strong and bloody brilliant a place it can be to inhabit."
"Alannah has empowered me to determine what fitness and wellbeing looks like for me... She has facilitated a program that has increased my strength, understanding, and awareness so that exercises are fuelling my health and wellness desires in a way I can positively anticipate."
MOVE & EMPOWER PROGRAM INVESTMENT
From $250/WEEK
PAYMENT OPTIONS
Upfront = $3,000 [pay-in-full], or
12 x $295 weekly payment [total $3,540]
for the complete 12-week program
This includes private sessions, home program design and equipment, weekly emails, and personalised support. All sessions can be conducted either in-person at our Collingwood studio or online via Zoom.
PRE-REQUISITE: THE GET STARED BUNDLE [$400] IS REQUIRED TO UNDERTAKEN BEFORE PROCEEDING WITH THIS PROGRAM.
PERSONALISED APPROACH
Every session tailored to your unique needs and progress
COMPREHENSIVE SUPPORT
Weekly emails, home program design and exercise kit, and ongoing guidance
LASTING TRANSFORMATION
Skills and confidence that extend beyond the program
FLEXIBLE DELIVERY
In-person or online sessions to fit your lifestyle
The program requires commitment to the process, openness to new approaches, and willingness to explore a different relationship with movement.
IS MOVE & EMPOWER RIGHT FOR YOU?
This program is particularly valuable if you:
✓ Want both physical results and emotional transformation through movement
✓ Are tired of overwhelming, conflicting exercise advice and want clear, personalised guidance
✓ Need support working with pain, injury, stress, or life challenges that affect exercise
✓ Want movement that adapts to your energy fluctuations and real-life circumstances
✓ Are ready to transform exercise from obligation into genuine self-care
✓ Value comprehensive support and expert guidance over generic programs
✓ Are committed to 12 weeks of consistent, supported practice
READY TO TRANSFORM YOUR RELATIONSHIP WITH MOVEMENT?
The Move & Empower Program requires commitment to the process, openness to new approaches, and willingness to explore a different relationship with movement.
If you're ready to move beyond quick fixes and create lasting change,
let's begin your journey.