The FRAME Method Explained

You know how it feels when you finally figure out how to do something after working on it for a while? That is how I felt when I finally figured out how to get maintainable results in my health and fitness journey. Over years of trial and error, I have finally found what works best, and through my own results, I developed my signature framework and method. 

So many women are overwhelmed with information. A million voices online tell you what to do and what not to do. I am here to help calm the noise and give you the tools to finally break through and see progress in your health and fitness journey. I want my clients to build habitual wellness that blends perfectly with their lifestyle, and I do that through the FRAME method. 

The FRAME Method encompasses every aspect I focus on to get my clients results. We are working on implementing habits that support a holistic approach to health and fitness and provide lifelong results. 

F: Fuel 

R: Recovery 

A: Accountability 

M: Moderation

E: Exercise 

Fuel is first on the list because it is one of the most critical aspects of this framework. Unfortunately, many people struggle with it. With proper nutrition, you can see results in the gym and feel good outside of it. 

So many unhealthy habits constantly flood our social media feeds, office conversations, and even family upbringing. Everything from eating less than 1200 calories daily, weight loss teas, and no carb diets. These have all created a skewed idea of “healthy.” There are so many aspects to proper nutrition. I look at current macronutrient intake, hydration, overall nutrition patterns, food obsession, and so much more through my intake process. Once I look at how a client is fueling her body, we can make small and doable changes and work towards fueling our bodies well consistently. In this framework section, we are working on creating simple nutrition swaps that slowly lead to a healthier relationship with food. 

The second most important aspect to me is recovery and rest. A consistent health and fitness routine has to incorporate downtime and allow your muscles to rebuild so that you can see results. I never recommend working out 7 times a week. Everyone is different, and what works for someone might not work for another. So, after reviewing your current sleep, rest days, and overall downtime, we can make changes to optimize the recovery aspect of your health and fitness routine. This will positively impact your energy levels, workouts, and nutrition.   

The next aspect I would like to focus on is accountability. Changing your lifestyle requires a lot of grace as you work towards your goals. You will not be perfect 24/7, but learning to hop back on track is essential. I will constantly repeat that confidence comes from keeping promises to yourself. Holding yourself accountable to repeating the process and staying consistent with the work that we are doing will be a massive part of your success. 

I am always there to help my clients stay on track and navigate different scenarios that come up. I always recommend surrounding yourself with a few like-minded people who enjoy certain aspects of your journey. You will benefit from things like working out or sharing healthy meals with someone. A support system is enormous in the beginning stages of us working together.

Moderation is one of my favorite parts of the framework. Helping my clients find freedom from the pressure to have extreme routines and diets because they feel like it will get them results is the best! In my journey, when I stopped overloading myself and started to balance what I loved with what benefited my health, I saw the most progress. I was someone who believed I needed to eat veggies and protein for every meal to be healthy, only to binge whatever I had at home at the end of the day. I labeled foods as bad and felt the need to cut out everything I loved to eat. I never felt satisfied. I never felt full. I continued with the cycle of restriction, then binging for years, and I felt trapped. By adding in foods I love daily and simplifying/shortening my exercise routine, I could change how my brain was wired and build a sustainable routine that fostered holistic wellness. You will need to make sacrifices when you change your lifestyle, but I am here to help you find a new balance that brings you joy!

Finally, through Exercise, I can create a functional movement routine for my clients. I help them find a weekly schedule that is maintainable, helps them reach their goals, and allows them to feel their best! My favorite form of exercise is strength training. Most women need to understand how important building muscle is. Strength workouts and a high-protein diet allow you to increase strength and build muscle, which benefits everyone. The more muscle you have on your body, the more your body burns at rest. This will benefit you throughout every season and allow you to live a more balanced lifestyle. 

Strength training can improve your pregnancy and postpartum experience and help your body keep up with the demands of caring for a newborn. Between things like bending over to pick up a baby and holding a baby on your hip, your body needs strong muscles to stay aligned and deal with daily tasks. I love helping my clients feel confident in pre-and postnatal movement. 

I also encourage blending strength training, cardiovascular training, and low-intensity movement. Through my intake process, I can create the perfect balance for your schedule and life. 

From this framework, I developed the 10-week Love Your Frame method. I use the 5-step FRAME method to heal your relationship with food, build a functional movement routine, and step into a life where you love your frame for the rest of your life. I will give you the tools and confidence to maintain these routines and build a life where your body craves movement, rest, and fuel. 

When we work together, I dive deeper into your current lifestyle and use the FRAME Method to transform your outlook on fitness.