Frequently Asked Questions

 

What is this site all about?

Michelledrielsma.com is an easy, informative, affordable, flexible way to get stronger and fitter. It teaches the foundations of strength training and mobility to prepare you for traditional lifting and advanced calisthenic movement.

The site is organised into different categories;

          • SPORTS REHABILITATION – Full Spectrum membership

          • OPTIMAL POSTURE – Foundations membership

          • BODYWEIGHT STRENGTH – Full Spectrum membership

          • FREE-WEIGHT STRENGTH – Full Spectrum membership

          • TRADITIONAL LIFTS – Full Spectrum membership

          • MOBILITY – Full Spectrum membership

          • WORKOUTS – Full Spectrum membership

          • BREATH TRAINING – Full Spectrum membership

          • WEEKLY ONLINE CLASSES – Full Spectrum membership and Weekly Online Classes membership

This site offers 2 types of memberships to choose from:

1.Weekly Online Classes

100% directed – I’ll hold your hand the whole way. These classes have been created for those who prefer a 100% directed approach to training. Members do not have to study the content and apply any specific exercise technique or programming tips and instead can simply login, press play and follow my lead. Classes are prerecorded and available to view at any time of the week, as many times of the week, for 7 days. Two new 40 minute classes are posted each week. Train when you want and utilise my free coaching support via a private facebook group page. Classes focus on end-range strengthening (mobility training) as well as other partial and full-range strengthening (for strength, function and muscle tone). I complete the classes with you and talk you through the entire class. You may even enjoy my dry humour in there as well. 

 

2. Full Spectrum

You will have access to weekly online classes above as well as the following (mostly self-directed coaching); bodyweight strength, free-weight strength, traditional lifts, sports rehabilitation. posture correction and breath training.  This is an incredibly comprehensive membership with the option to either create your own workouts or follow the 10 week program. You are also welcome to reach out to me for an online assessment and personalised program.

 

Ability Levels

Michelledrielsma.com online coaching is suitable for all levels of fitness and strength. Absolute beginners are highly encouraged spend more time in the Foundations membership which can be appropriate to those who do not actually need sports rehab but rather a strong foundation of stability and strength before attempting more complex movement. As mentioned, the exercises are listed in order of difficulty, from easiest (top of each list, except in the Mobility section) to most difficult (bottom of each list, except in the Mobility section) so spend more time in the exercises at the top of each list before moving down. The site is self directed and I do my best to educate each member on how to effectively use the site.

Equipment Needed

This site includes a wide range of exercises with or without equipment. If you have access to a commercial gym, that’s great, you will be able to utilise the squat rack, pull-up bars, cable machine, dumbbells, kettlebells, weight plates, swiss balls / exercise balls, medicine balls and BOSU. You will mainly need this equipment for the Full Spectrum membership, yet have the option to just select from the bodyweight exercises if you prefer.

Outdoors you can use a combo of steps/ledges, kids playgrounds, grass ovals, soft-sand, parks and indoors you can basically get by with a yoga-mat on the floor. Owning a few different sized dumbbells or weight plates may be useful to load up your body where needed. I would suggest having a look at all the exercises first and then deciding if you need to grab any free-weights or an exercise ball. The Michelledrielsma.com exercise library offers a wide range of double and single leg/arm versions so that you can increase the difficulty of even the most simple looking movements.

This site encourages a focus on progressive overload first and then conjugate training second. The former (progressive overload) basically means a gradual increase over time in the weights used for the workout, the amount of repetitions performed or the quality of the repetitions. The latter (conjugate training) basically means that exercises are rotated every 1-2 weeks to provide complexity of movement, variety and continual adaptations.

How often and how long do I need to train to get results?

You can get pretty creative here! This will depend on your current fitness level, your gym experience level and your goals. For example, those with a specific strength building goal will need more intense and frequent sessions than those who are just looking to maintain fitness and strength levels.

In a nutshell, aim for 3-5 days per week of exercise of any kind – this can include strength (recommended 3 intense sessions per week), fitness or mobility sessions. Aim to keep your sessions under 60 minutes. I like to do a bit of mobility work every day.

More workouts per week are not necessarily wiser. Train smarter not harder. Rest is where you will get stronger. If you have a weight loss goal, focus on diet primarily and strength secondary.

Costs

To really see the benefits of this membership, aim to stick to it for at least a few months to allow your body to adapt to the training.

Your membership is valid until the end of the month for which you have paid for. Please note that refunds will not be issued for any reason unless otherwise stated.

Cancel

If you wish to cancel your membership, please contact me. If you wish to upgrade from the Weekly Online Classes to Full Spectrum membership, please contact me. 

 

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