Do burpees hurt your feet and feel hard and jarring on your toes and wrists?

Does Yoga hurt your shoulders and neck?

Pilates a little too boring for you?

If you’re looking for a program that is fun, strength based and prepares your joints for more adventurous activities then - welcome!

If you’re stuck in the house with babies, you’re working or travelling and can’t get to the gym then the Couch Workout is for you.

This full program is an hour long but you can pick and choose the areas you want to work on and tailor your routine to your needs and time available.

The areas covered are:

  • A gentle warm up so you make sure that you minimise the risk of over stretching or overworking your muscles,

  • Squat series to tone your butt and strengthen your thighs

  • Pelvic thrusts to work your core muscles and build up your pelvic floor - particularly important if you’ve had children.

  • Arm series to help strengthen your shoulders as well as tighten and define your arms.

  • Lateral leg workout to help align your hips and create balance in your posture

  • Lower back to increase flexibility and build strength to support your daily activities

  • Planks to give you a full body workout and burn some calories

  • And finally an ab series to work your core further and create definition.

Training is hard work - it takes mental focus and commitment.  We need to make sure there are as few obstacles as possible to getting you started on your fitness journey.  You need easy options to fit into your busy schedule, so why not try my safe and effective way to get back in shape using the Couch Workout?

But wait...

There's more!

  • If you purchase my online Couch Training (which you can access anytime as long as you have internet) then you get your first month of my virtual monthly membership program free!! COMING SOON... It features weekly programs, nutrition guidelines and philosophy as well as weekly call-ins for Q&A, guidance on injury prevention, and much more!!!


  • Ali True Smith

    Ali True Smith

    Personal Trainer

    Ali is a personal trainer for those who are new or returning to fitness and need effective, progressive workouts to strengthen and gain flexibility. She specialises in correcting muscle imbalances, using functional strength training and biomechanics to help people get back into shape, especially post injury. After working on the road for many years with the likes of Dolph Lundgren (Rocky IV) and Janice Dickinson (America’s Next Top Model). Ali has now created a unique studio space in her hometown of Baltimore, where she and her team of trainers and instructors service clients in a boutique, personalised environment. She holds a Bachelor Degree in Kinesiology and a Masters in Holistic Nutrition, as well as numerous certifications in Personal Training, kickboxing, yoga, massage therapy, natural healing and the four levels of training from the prestigious Equinox Fitness Training Institute in California. When Ali is not working at True Balance Studios, she spends her time with her family in Baltimore enjoying BBQs and cocktails, and each year can be found leading holistic health adventures in Costa Rica with her studio members. She is currently creating an online training program membership to help people get fit who find traditional workouts too stressful on their bodies and joints or are post injury and need an approach using biomechanics, alignment and balance.


Only $19.00

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