Fit + Flow Eq

FIT + FLOW EQ

Do you take amazing care of your horse, but don't have much left in the tank to follow your own training program?

Do you worry you're letting your horse down a bit because you're not fit, energized, or focused when you ride?

You feel like training your horse and yourself could be a full-time job, but that's just not your reality. You make time for your career, family, and horse, but can't seem to fit in your own wellness program.

INTRODUCING FIT + FLOW EQ

Fit + Flow Eq is a 12-week group coaching program to help you get fit to ride, control your mindset even when stressed out, and learn how to stop canceling on yourself. You'll go from feeling disheartened about the effort you were able to put into your performance, to feeling fit, energized, and focused with your horse. Imagine what this will do for your riding! Your horse will thank you.

It starts October 9th.

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GROUP COACHING CALLS

This isn't a DIY program. Shelley will work with you every week in the group coaching call to help you dial in your program, learn new skills, and be consistent with your plans.

12-WEEK MOVEMENT PROGRAM

These minimal equipment workouts improve your neuromuscular control, strength, endurance, and balance. Shelley is a physical therapist and has designed programs that will help you move and ride better.

ACCESS TO TRAINING MODULES

UNLIMITED 1:1 SUPPORT VIA WHATSAPP

You have unlimited access to Shelley through the WhatsApp channel. There will be a group channel and a 1:1 channel for more personal discussions.

LIFETIME ACCESS TO CONTENT

You'll have access to the training modules and recordings of the group coaching calls, even after the program is over.

WEEKLY RECIPES AND SHOPPING LISTS

You'll get weekly healthy recipes that are easy to prepare, travel to the barn well, and are great to take to horse shows. These might become your "go to" meal ideas when you're pressed for time.

Fit + Flow Eq is value-packed with group coaching calls, a 12-week body alignment & balance program, mindset training, and endless accountability and support.

FIT + FLOW EQ WILL HELP YOU ACHIEVE GOALS WITH YOUR HORSE, TUNE-UP YOUR MENTAL GAME, LEARN TO FIT WORKOUTS AND HEALTHY EATING IN YOUR BUSY SCHEDULE, AND HAVE FUN DOING IT!

(EVEN WHEN THINGS DON'T GO PERFECTLY)

I created Fit + Flow Eq because I wish something like this had been out there for me 10 years ago when I almost quit horses. I’m a “professional amateur” rider, and even though riding is my hobby, I take it about as seriously as my physical therapy career. But despite my passion, I was struggling to balance my job, family, horse aspirations, and my own wellness. Just like most riders, my wellness suffered. I’d often skip workouts, eat grab-n-go food, and burn the midnight oil. That recipe worked well for me when I was in my 20’s, but as I aged and added the stress of adulthood, I found myself unfocused, anxious, out of shape, and despite all my efforts, riding terribly. My time at the barn often ended in tears and frustration because I had let myself, and my horse, down yet again.

As my mind and body fell apart from the stress, my coach made things easier and easier. Despite those concessions, I still found myself struggling with the exercises she set up.

I decided to sell my horse and give up riding. The whole sport had just become too stressful and I believed I totally sucked at it.

Confidence improves competence, and competence improves confidence. And this whole cycle starts with how you take care of your body and mind.

Except there was one problem. I truly loved my horse and equestrian sports. Life without either of them seemed very bleak.

I decided to give it one more try. I’d do one more diet, one more fitness program, take one more lesson.

And in the “one more try” moment, I received an invitation to enroll in a Reiki Masterclass. I decided to enroll, never dreaming that this was my answer to “one more try.”

The answer to balancing career, family, horses, and wellness wasn’t in working harder. It was in allowing and releasing. It was in surrender. My mind gradually became focused, despite my busy schedule, and I smiled when I was heading to the barn.

Since then, I started my company, Intrepid Wellness, and have worked with hundreds of riders helping them move and perform better. Fit + Flow Eq is a cumulation of these experiences, and I’m so excited to package it into my signature coaching program. I look forward to working with you!

WHEN YOU TRUST YOUR BODY AND MIND, YOUR HORSE TRUSTS YOU.

IMAGINE HOW YOU WILL FEEL WHEN YOUR MIND IS FOCUSED, YOU MOVE BETTER, HAVE ENERGY, AND ENJOY THE JOURNEY?

YOUR HORSE WILL THANK YOU.

THE FIT + FLOW EQ TOOLS

1. GROUP COACHING

Regular live coaching calls give you personalized guidance and accountability, so you can learn to be consistent with your habits and achieve your goals. Think of this as your weekly riding lesson where you check in with your instructor, review what you know, and learn more skills.

2. BODY ALIGNMENT & CONTROL EXERCISES

The strength & mobility program focuses on body alignment, balance, and motor control, so you can flow with your horse and improve the timing of your aids. The program includes video demos, four 3-week training plans with exercise modifications as needed.

3. MINDSET TRAINING

Learn how to include Reiki, meditation, visualization, and mantras in your training program. The mindset training in Fit + Flow Eq will help you in every area of your life. By learning to manage your vibrational energy, be an observer, control the energy you allow into your field, and plant future memories, you will be able to ride in a state of flow and let it be easy with your horse. It takes practice, but over time, you'll be in a position to ask your horse what he needs from you, rather than the other way around.

4. BALANCED EATING FOR BUSY EQUESTRIANS

Fit + Flow Eq isn't a nutrition course, but you will get tools to help you eat healthy, prep food quickly, and know what you need to shop for without struggling. Are you on-the-go and find yourself not eating a balanced diet? Part of improving your athleticism is improving your diet, and these recipes and tools will help you do that quickly and without stress.

Imagine how great you'll feel when your diet gives you enough energy so you can work all day, head to the barn and ride, go home and see your friends and family, and not feel an intense need to crash on the couch.

5. SUPPORT & COMMUNITY

Fitness, healthy eating, and improving your mental game will help you ride better, but wow, these things are hard to do! You're busy and often dealing with the biggest fire, which is usually your family, job, or horse. Your own wellness gets pushed aside. Doses of inspiration and motivation help you make wellness a priority.

Fit + Flow Eq has a WhatsApp group that is a place for camaraderie, motivation, inspiration, and help when needed. You can also reach Shelley on your own channel if you need some guidance and 1:1 coaching.

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I WANT TO ENROLL IN FIT + FLOW EQ.

WHAT'S THE INVESTMENT?

This is always the question, right?

And it is an investment. An investment in your energy, your wellness, your belief in yourself as an athlete, and your horse.

Fit + Flow Eq will provide you with such outstanding results, you'll be amazed at the progress you make in your riding. This program takes a 360-degree approach to being an equestrian athlete. It's not just about the work you do in the barn, it's about working on your body, mind, and soul. As you learn to be balanced, the results will flow. You will feel and ride differently after just a few weeks in the program.

Here's another way to think about it. The group option costs $41.58 per week. That's less than the cost of one riding lesson. When you do this work, the results you get out of that weekly riding lesson are going to skyrocket! This program is a catalyst to maximize all your equestrian efforts.

I've worked with hundreds of riders and am confident this program will improve your relationship with your horse, riding, and sport. I'm excited to bring health, fitness and mindset tools into one program for you. You have lifetime access, so you can revisit the content anytime.

Here's a breakdown of the course value:

Group coaching calls ($1,800) + 12-week movement program ($300) + 1:1 coaching messenger access ($600) + training modules ($1,200) = $3,900.

The investment you'll make to enroll in the course isn't even close to $3,900. It's not even close to $1,000. And, of course, there are payment plans, because I understand the need to spread things out!

If you're ready for a massive transformation in how you ride and approach your horse goals, Fit + Flow Eq is your next step. LET'S DO THIS TOGETHER!

Join the Group

$499

One Easy Investment

The group level gives you access to the entire program listed above. You can get 1:1 help from Shelley through WhatsApp.

This is the perfect level if you're comfortable in group programs, don't have any significant medical issues or nagging injuries, and can follow an exercise program with minimal modifications.

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Join the Group

$175

3 easy payments

You can choose the 3-payment plan. Your card on file will be charged every month for 3 months.

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Join the VIP

$799

One Easy Investment

This level gives you access to the entire program, PLUS four 1:1 coaching sessions you can use anytime throughout the program. You will also receive a customized workout program, which is a great option if you are recovering from an injury or have other restrictions.

The 1:1 sessions are 45-minutes long and customized to your needs (physical therapy questions, fitness, mindset, watching videos of your riding, etc.) The sessions are video conference calls and personalized to you. This is a very powerful way to get the most out of Fit + Flow Eq

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Join the VIP

$280

3 easy payments

You can choose the 3-payment plan. Your card on file will be charged every month for 3 months.

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THE SYLLABUS

**The cohort starting on 10/9 will be 14 weeks long to allow for a winter holiday

Week of 10/9, Step #1: Gathering baseline data + goal setting exercise

Review of your current thoughts, actions, accomplishments, and struggles related to self-care, wellness, and performance. The first week’s exercise is to set goals and create an action plan to reach the goals. This includes skills you need to learn, habits you need to create, and challenges you need to deal address. Learn about the five Reiki principles, create your mantras, and get time on your calendar for your wellness.

Week of 10/16, Step #2: You've got to believe it to achieve it

Mindset Week - deep dive into your goals. How do you really feel? Does the idea of them make you wildly happy, nervous, terrified, or exhausted? Do you feel hesitation, shame or fear about them? We'll use the Reiki concept, Sei He Ki, to release restrictions towards your desires and challenges.

Week of 10/23, Step #3: Training foundations in an equestrian wellness program

Health & Fitness Week - create “seasons” of training based on goals, time, energy and focus. Evaluate nutrition for energy, health, and self-attunement. Complete a self-assessment of your movement restrictions.

Week of 10/30, Step #4: Does your vibration match your intentions?

Mindset Week - Learn about the emotional intelligence scale and vibrational frequencies. Does this match your goals and intentions? If not, how different are they? Learn to use the Reiki concept, Cho Ku Rei, to work on your feelings of personal power and self-efficacy.

Week of 11/6, Step #5: Time to assess breathing and peeing, cuz when you ride, they go together.

Health & Fitness Week - how well do you breathe when you ride? How well do you breathe when you ride under pressure, or when you are nervous? How’s your pelvic floor? Are you tight down there and bounce on your horse like a trampoline, or are you worried about leaking? Learn about how to properly activate core, pelvic floor and diaphragm muscles. Assess your breathing patterns and “ha ha ha” your way to better breath. Deep dive (no pun intended) into the pelvic floor way beyond Kegals.

Week of 11/13, Step #6: The world is not a pie, but your horse sure is.

Mindset Week - Do you feel abundant, or do you feel like you’re just scraping by? This week law of attraction meets Reiki. Learn how to use the Reiki concept of Tanran to move towards abundant thinking and living, and help your horse be a "bigger pie."

Week of 11/20, Step #7: The secret to moving your hips like Beyonce

Health & Fitness Week - This is a deep dive into hip mobility and how you know if you’ve got it, how to get it, and how to keep it.

Week of 11/27, Step #8: Cleaning house and soul

Mindset Week - Is your energy field cluttered? Do you have any cords or zaps? Let’s do some deep cleaning together. This Reiki concept is one of my favorites, and one your horse will love. Learn how to use Zee Ga Nah before you enter the barn.

Week of 12/4, Step #9: The balance of push/pull/stop in your training and wellness plan

Health & Fitness Week - Tips and tricks for listening to your body. Best to listen to whispers before you're made to listen to bullhorns.

Week of 12/11, Step #10: Time travel on the inner to the past and future.

Mindset Week - There’s tremendous power in meeting the past and future you to heal trauma and aspire to personal growth. We'll use the Reiki concept of Hon Sha Ze Sho Nen to time travel on the inner.

Week of 1/1, Step #11: Let it be simple

Health & Fitness Week: Organization and time management tips to get stuff done, simply, so you can focus on what your care about most. In honor of New Year's, let's review goals too!

Week of 1/8, Step #12: Connecting to your intentions and horse energy.

Mindset Week - This is the culmination of all the hard work you’ve done. In Reiki, Dai Ko Myo will help you open your crown chakra and let this energy guide your body, heart, mind, and soul. Your horse is so excited to meet this version of you.

ABOUT SHELLEY

Hi! I'm Shelley Thomas

I’m really excited to work with you! I thought I’d take a moment to introduce myself and my company, Intrepid Wellness.

I’m a physical therapist and event rider. I started my company, Intrepid Wellness, because I wanted to bring my passion of movement and performance into the horse world. The mission at Intrepid Wellness is to help horses by coaching riders. I help riders move better and learn to listen to their horses. It's named after my horse, Intrepid, who taught me to observe and listen.

I have a bachelor’s degree in psychology and my Master’s in physical therapy from the Mayo Clinic. I’ve worked as a physical therapist for over 20 years helping people with orthopedic and neurological injuries. I’m especially interested in helping the aging equestrian athlete stay in the game! I’m a Master Reiki practitioner and love mixing traditional medicine with energy work for incredible results. I'm also a certified movement performance coach and Pn Level 1 Nutrition Certified Coach.

I’ve also received additional training to work with horses and am a Certified Equine Rehabilitation Practitioner from the University of Tennessee and a Permitted Equine Therapist for FEI competitions.

Thanks for being here and I hope to see you in Fit + Fuel Eq. Your success is very important to me. Let's work together!

A WORD FROM SHELLEY

My mission is to help horses, and one of the best ways I can do that is to help you feel more confident, improve your body alignment, and quiet your mind. I love working with riders at all levels. If you are committed to being an athletic partner with your horse, I'm committed to helping you achieve that goal. Let's work together!

Do you have questions about the course and want to make sure we're a good fit? Let's talk! Email shelley@intrepidwellness.com and we can set up a time.

Shelley Thomas

FREQUENTLY ASKED QUESTIONS

I don't know anything about Reiki. Is that required?

Absolutely not! Shelley will teach you the basics of Reiki. It's just a great framework to use to assess your "inner" health and readiness state. People often set goals but truly don't believe they are possible. Reiki will give us a framework to discuss feelings and energy, both challenging concepts to deal with. Your horse knows the state of your mind and energy the second you walk in the barn.

What if I start the coaching program and don't like it?

No problem, I totally understand. There is a 30-day money back guarantee. If you decide, by day 30, the program isn't for you, I'm happy to refund your money, no questions asked.

How much time does the program take to complete?

This is tricky to answer, because everyone processes and acts on information at a different speed.

The workouts are 15-30 minutes long. There are four workouts per week.

The trainings will be 30-45 minutes long, but you can listen to those in pieces and parts (you have lifetime access).

The mindset homework takes about 20-40 minutes, and you'll get new mindset homework every other week.

If you struggle with eating healthy, I suggest you do some meal planning and meal prep, which takes about 1-2 hours per week.

What's the goal of the mindset training?

The mindset training will give you tools to use when you feel stressed, anxious, worried, or fearful with your horse. The goal is to help you be more intentional and focused while with your horse. The strategies you learn will also help you deal with the uncertainty of horse sports. Finally, the techniques and tools will help you deal with pressure, whether it be in a lesson, competition, or clinic. You'll be able to stay more relaxed and focused on the task at hand, rather than worrying about who is watching or what will happen if you mess things up.

When are the coaching calls and how do I join?

Coaching calls will be held on Zoom. The link will be sent out before each call. The calls are held on Wednesday mornings at 10:00 am MDT each week, except for the holiday weeks. If you can't attend live, the recordings will be in the membership portal.

Is 1:1 coaching available?

You can get 1:1 help from Shelley through WhatsApp by sending her a question directly. If you'd like a more involved, personalized 1:1 session you can purchase the upgraded package at checkout. That provides you with four 1:1 coaching video sessopms (45 minutes each) where you can work on body alignment, mindset, have videos of your riding analyzed, time management, or other topics that you need help with.

What equipment do I need for the workouts?

The workouts require minimal equipment. You'll need some light to medium dumbbells, a resistance band, a physioball, balance pads (or a thick pillow), and a dowel (or a broom). If you don't have a piece of equipment, let Shelley know and she can recommend a substitution.

Does it matter what level I ride? Or what sport I participate in?

Not one bit. You can ride at any level, in any sport. The program will help you use your body better on a horse, improve your wellness, and be more intentional and focused when you are with your horse.

Are there any nutritional resources available to help with weight management goals?

Yes, this program will use Precision Nutrition tools. There are body weight calculators, measuring guides, portion management resources, how to build a healthy plate, weight loss/gain plans, etc. At the start of the program, you will receive a questionnaire to indicate what resources you would like to use and Shelley will get them to you.

Do I get future updates of the coaching program?

Yes. You will have access to future updates to the training modules, workouts, and recipes.

I'm a professional rider. Is this course for me?

Yes! You might ride horses for a living, but that doesn't mean you don't feel pulled in a million directions, struggle with your own wellness plan, or have trouble focusing. The tools in this course will make you a better rider and instructor. I hope to see you there!

I'm an adult amateur rider. Is this course for me?

Yes absolutely! I'm an adult amateur rider too, and understand the pressures of having another job and desperately wanting to achieve goals with your horse. It's such a tricky balance (especially when you throw in partners, kids, life commitments, etc.). I created the coaching program I wished I could have enrolled in, so this is absolutely for you.

Is this course for kids?

No, sorry. This course is geared towards adult learners and is not appropriate for children.