Trufit Movement

Hey, I am getting in shape by working out with Trufit Movement. Checkout %link% to know more.

VAULT

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Smart Meals

Food Log

Performance Optimization

Tools

EDEGE MASTERY

TruFit Movement

I have spent over 25 years in the fitness industry, helping individuals and businesses optimize performance, health, and longevity. My journey began at 16, teaching swimming, where I discovered the power of movement and coaching. Since then, I have worked with a diverse range of clients—from elite marathoners and triathletes to corporate executives, busy professionals, and first-time gym-goers—guiding them toward peak performance through science-backed training and habit-building strategies.

As the Founder of TruFit Movement, I specialize in Corporate Wellness Solutions (CWS), helping companies integrate data-driven workplace wellness programs that improve:
✅ Employee Productivity & Performance
✅ Retention & Engagement
✅ Workplace Culture & Overall Well-Being

🚀 Why Corporate Wellness Matters:

Companies with structured corporate wellness programs see a 41% reduction in sick days and 3x higher retention rates.
Executive fitness & cognitive performance are directly linked—fit leaders make better decisions and sustain higher energy levels.
🔹 My approach combines fitness, neuroscience, biomechanics, and workplace wellness strategies to create programs that drive real ROI for both individuals and businesses.

💡 Who I Help:

Corporate Leaders & HR Executives looking to implement effective workplace wellness initiatives.
Busy Professionals balancing careers with long-term health & fitness.
GLP-1 Users & Weight Loss Clients who want to retain muscle and optimize their transformation.
🔥 Whether you’re training for a marathon, navigating executive burnout, or creating a workplace wellness program that actually works, TruFit Movement provides customized, results-driven solutions to help you and your team thrive.

Let’s redefine corporate wellness and human performance.

📩 Let’s Connect: Sarah@trufitmovememnt.com



Sarah Graham

Instagram

Endura Pro Nutrition

Welcome to TruFit Movement – You’re Officially In!

Transform Your Workforce with a Science-Backed Wellness Solution

At TruFit Movement, we believe work-life balance happens at work—not just outside of it. Our Corporate Wellness Program is designed to enhance employee well-being, boost productivity, and reduce workplace burnout through a holistic, results-driven approach.

What We Offer:

❖Customized Fitness & Movement Plans – Workouts tailored to fit busy professionals, whether in-office, remote, or hybrid.
 
❖Mind-Body Performance Optimization – Guided breathwork, stretching, and walking meditations to increase focus and reduce stress.

 ❖Habit & Resilience Training – Neuroscience-backed strategies to help employees sustain long-term wellness.

❖ Supplementation for Energy & Focus – Premium nutrition solutions to fuel productivity and performance.

❖ Analytics & Engagement Tracking – Real-time insights into participation, progress, and wellness impact.



✅ Corporate pricing is customized based on company size and needs. Apply for a quote today.

✅ The $199 investment secures your strategy call, ensuring a tailored wellness plan for your team.

✅ If your company moves forward, this amount will be applied toward your first month.

TruFit Corporate Edge

A high-performance wellness system designed around you.
This personalized experience combines science-backed fitness programming, mobility-enhancing micro movements, and our signature MindForge mental reset tools — all tailored to your lifestyle, goals, and stress demands.

Whether you're an executive, entrepreneur, or simply ready to reclaim your energy, this system helps you move better, think clearer, and build lasting momentum — without adding more noise to your day.

TruFit Custom Wellness System

​​​ Body Boost: Your Fitness Reset Starts Here
Ready to feel stronger, leaner, and more in control?
Body Boost is your all-in-one program to transform how you move, eat, and track results—without the overwhelm.

✅ Follow-along workouts (minimal equipment, home-friendly)
✅ Run/walk options + core + stretch routines
✅ Adaptable nutrition that adjusts with your body
✅ Goal setting + measurement tracking made easy
✅ Daily prompts to keep you hydrated, motivated, and moving
✅ Apple Watch + Fitbit sync for real-time progress

This isn’t another quick fix. It’s a lifestyle shift—built around your pace, your wins, and your body’s feedback.
Let’s make results that last. 🚀

The Body Boost Program For Women 

Comprehensive Weight Loss Support Plan – Designed for individuals on GLP-1, Ozempic, other weight loss injections, and supplements, this plan offers everything you need to stay fit and healthy throughout your weight loss journey. It includes daily workout routines (strength training, stretching, Pilates, core exercises, and cardio), a tailored nutrition plan, additional recommended supplements, and all the resources necessary to help you maintain muscle, boost your metabolism, and achieve sustainable results.

Ozempic  & GLP-1  Weight Loss Support Plan 

This workout plan will help build your balance and posture helping to prevent falls and improve overall daily activities. Each week the exercises will build on each starting with the fundamentals and then progressing into exercises that will not only help your daily life but allow you to be even more active then you were before


Seniors Balance Academy

Want to lift and sculpt that under-butt zone (yes, that one)? 🍑 This 30-day workout calendar targets your glutes from every angle—using bodyweight, bands, and beginner-friendly training.
Perfect for at-home fitness, low-impact movement, or pairing with your existing leg day routine.

Under Butt Workout Plan

Trying to see if I create an onbaroding collection it shows up on the calendar or it is jus them the option of when etc

WELCOME TO CORPORATE EDGE - Powered by TruFit Movement!

Onboarding Test with Schedules

Project Peach + Power

Madeline Workout Schedule

Welcome to your Ignite Thrive: Home Series 

✔️ This series is your starting point for building strength, balance, and energy—without overwhelm.

✔️ Workouts are short, approachable, and designed to fit into your real life (even with a busy schedule).

✔️ Each session focuses on building total-body wellness: stronger muscles, better posture, improved mobility, and reduced stress.
✔️ No rush, no pressure—just steady progress that builds a strong foundation for everything ahead.

✔️ Start steady, move with intention, and let consistency unlock your next level of wellness.



💡 Tip: You’ll see alternate options and modifications in each move. Go at your pace—we’re here to build, not break.

Ignite Thrive : Home Series

Ignite Thrive: Home Series

Step outside or hop on a treadmill—this session is all about loosening up your body, clearing your head, and building consistency. If you're inside, try a gentle incline to add variety without intensity. Goal: Just move. Reset your posture, breathe deeper, and enjoy the pause between strength days.

Ignite Thrive Cardio: Outdoor Series

Walk & Refresh: Your Foundation Cardio Program

This workout plan will help build your balance and posture helping to prevent falls and improve overall daily activities. Each week the exercises will build on each starting with the fundamentals and then progressing into exercises that will not only help your daily life but allow you to be even more active then you were before

Senior Balance Academy

Efficient, effective strength workouts designed to build your edge and prepare you for peak performance on and off the slopes.

What to Expect:
• Build lean muscle without sacrificing time
• Strengthen joints and prevent injuries
• Boost metabolic health and support weight loss goals
• Develop athletic endurance for activities like skiing
• Maximize results with smart, time-efficient sessions

Corporate Edge: Performance Foundations

Ryan's Strength Foundations

Small movements — and small mindset shifts — done consistently → make a big difference.
Workday Wellness is designed to fit seamlessly into your day, giving you short, effective micro movements and Micro MindForge resets to align posture, boost energy, sharpen focus, and keep your body and mind activated — without disrupting your flow.
🔹 Why It Matters
✅ Sitting too long → creates tension, fatigue, mental fog, and poor posture
✅ Micro movements → break the physical cycle → reset energy and posture
✅ Micro MindForge resets → break the mental cycle → refresh focus and reduce overwhelm
✅ Easy to do → anywhere → no change of clothes or special equipment needed
✅ Supports consistent momentum → small actions stacked daily → create lasting impact

Workday Wellness

Low-Impact Cardio Series Overview:

Designed to elevate your heart rate without overwhelming your system.
Perfect for a lunch break or quick post-work energy lift.
Short, effective sessions — fully beginner-friendly.
No equipment needed — just your body and your focus.
Boosts energy, mental clarity, and overall momentum.
Move with intention and build your foundation for lasting wellness.
Let’s get that heart pumping—TruFit Movement style. 💥

Cardio Boost: Light & Steady

Cardio Charge: Build Your Energy, Elevate Your Wellness 

 ✔️Focused on heart health, mental clarity, and stress relief through outdoor movement.  

✔️A mix of steady walks, light intervals, and gentle challenges — designed for overall vitality, not intensity.

  ✔️Short, time-efficient sessions that fit into real life (and support your bigger wellness goals). 

 ✔️Brisk walks, hill climbs, and trail time to boost circulation, improve stamina, and refresh your mind. 

 ✔️Sustainable momentum you can feel in your body, energy, and outlook—without burnout.

Cardio Charge: Build & Elevate

Building Phase: Strength for Lasting Wellness  

✔️ Focused on building lean muscle, stability, and strength to support total-body vitality.  

✔️ Balanced workouts designed to energize you—not drain you—with an emphasis on joint health, posture, and functional movement.  

✔️ A mix of strength circuits, core training, and mobility work to enhance everyday energy and confidence.  

✔️ Time-efficient sessions you can do from home, keeping wellness, resilience, and balance as the top priorities. 

 ✔️ A sustainable way to feel stronger, more capable, and in tune with your health without overwhelming your schedule.

  💡 Tip: You’ll still find alternate options and modifications where needed. Listen to your body, stay intentional, and own the pace that keeps you in the game.

Evolve Thrive: Home Series

Kickstart your fitness journey with the Lean Start Series—designed to build strength, increase energy, and promote healthy weight loss from the comfort of home. These beginner-friendly sessions focus on consistency over intensity, helping you develop sustainable habits that create real results.

Ignite Lean: Home Series

Get ready to shift your energy, strength, and results to the next level. This intermediate home-based strength series is designed to support fat loss, build lean muscle, and boost overall metabolic wellness — all without overwhelming your schedule.  ✅ Focused strength sessions to increase muscle tone and metabolic burn ✅ Progressive structure to keep you challenged, energized, and recovering well ✅ Bodyweight, dumbbells, and minimal equipment options for maximum flexibility ✅ Emphasis on strength endurance, stability, and functional movement

Evolve Lean: Home Series

✅ Build real strength — not random workouts ✅ Focus on foundational moves that create results ✅ Strengthen joints, muscles, and posture for long-term success  What You’ll Get: ✅ Targeted chest, back, shoulders, arms, and legs workouts ✅ Progressive structure — beginner-friendly but real training ✅ Bodyweight + dumbbell movements (no fancy equipment) ✅ Strategic pairing of primary and secondary muscle groups ✅ Injury prevention baked into every session  Who It’s For: ✅ Beginners who want strength, not just sweat ✅ Re-starters who need to rebuild a strong base ✅ Men and women who want smart, real training without gimmicks  Your Outcome: ✅ Stronger, leaner, and more resilient ✅ Better form, better control, better strength ✅ Ready to advance to more intense training after this phase

Ignite Prime: Home Series

✅ 3–4 Strength Workouts Each Week Flexible but challenging — designed to maximize progress without burnout.  
✅ Built to Expand Your Capacity This series evolves your foundational strength into real power, stability, and athletic movement.  
✅ Intermediate-Level Intensity Workouts get more dynamic: heavier weights, more complex combinations, greater time under tension.
  ✅ Focus Areas Squats, hinges, pressing, pulling, core stabilization — the five pillars of functional strength. 
 ✅ Integrated Recovery Mobility flows and active stretching included to keep you recovering and progressing.  
✅ Equipment: Dumbbells, resistance band (optional), bodyweight. All can be done from home with minor modifications.

Evolve Prime : Home Series

Evolve Prime: Home Series

✅ 3 Workouts Per Week (Upper, Lower, Full-Body Fat Burn) ✅ Dumbbells, Machines, and Intro to Barbell Work ✅ Progressive Overload and Calorie Burn Focus ✅ Fat Loss Support Through Muscle Activation & Cardio Finishers ✅ Optional Bonus Core Blasters + Recovery Guidance ✅ Designed for Beginners Returning to Strength ✅ Simple Gym Navigation — No Guesswork, No Intimidation

Ignite Lean: Gym Series

Foundational Strength: Gym Edition is designed to help you build real, functional strength in a beginner-friendly way — using machines, dumbbells, and bodyweight movements you’ll actually see results from.  This isn’t about exhaustion or high-intensity burnouts. It’s about smart programming, steady progress, and feeling stronger every week.

Ignite Prime : Gym Gym Series

Ignite Prime: Gym Edition

This cardio series is designed specifically for building steady, strong endurance while keeping impact low and joints happy. You’ll focus on consistent effort, smart pacing, and progressive sessions that help you go longer and feel stronger — without strain. 🔹 Who It’s For ✅ Long-distance and endurance-focused individuals ✅ Those who need low-impact options to protect joints ✅ Anyone building a cardio base without overloading their body  🔹 What to Expect ✅ Low impact, steady state cardio ✅ Controlled intensity → moderate effort that supports endurance without burnout ✅ Progressively longer and/or more challenging sessions → carefully designed to build stamina over time ✅ Optional light intervals → to enhance capacity without adding strain

Evolve Groundwork

This is a workout series designed for wellness. Simple, supportive gym workouts focused on feeling better, moving better, and creating daily energy — without pressure or extremes. 🔹 What You Can Expect ✅ Low-impact, joint-friendly exercises ✅ Full-body workouts using machines and bodyweight ✅ Core work and mobility included to improve posture and stability ✅ Optional light cardio boosts to support heart health and energy ✅ Focus on consistency, movement quality, and creating positive routines ✅ Beginner-friendly with clear instructions and simple progressions ✅ Designed to leave you feeling better, not depleted

Ignite Thrive: Gym Series

This strength-based fat loss series is designed for those ready to level up from foundational training. Inside, you’ll move through focused gym workouts that combine muscle-building strength circuits with strategic movement to boost metabolism, burn fat, and increase overall energy. Each workout is structured, progressive, and built for real results — without the fluff.

Evolve Lean:  Gym Series

Evolve Lean: Scupt & Strengthen Gym Series

Need a little something extra? These on-demand sessions are here whenever you want to boost your mood, move your body, or recharge your energy. From quick movement bursts to full-body flows, these workouts are designed to complement your main program—no pressure, just feel-good momentum. Pick what you need, when you need it. Your body will thank you.

Feel-Good Add-Ons

Category: Cognitive Optimization | High-Performance Mindset  Description: This track is designed for high-cognitive-load professionals who need to ✅Lock in ✅Execute with precision ✅ Make clear decisions under pressure  Through this rotation of elite micro sessions, you'll train your brain to ✅Override distraction ✅Reset mental loops ✅Enter deep work states on demand  Each session is short, actionable, and neuroscience-informed—built to sharpen your mental edge without taking more of your time.  Think clearly. Decide powerfully. Execute without hesitation.

Strategic Focus-MindForge

This track is designed to  ✅Calm the nervous system  ✅Release emotional tension ✅Reset mentally—fast.   Through short, science-backed sessions, you’ll train your body and brain to move out of reactivity and into calm, grounded clarity.   Perfect for anyone navigating stress, burnout, or cognitive overload.

Reset Protocol MindForge

This track is built to 
 ✅Spark focus
  ✅Elevate your energy
 ✅Kickstart momentum—fast.   

Whether you're facing brain fog, a motivation slump, or a midday crash, each session delivers a short, science-backed activation to shift your state and get you moving.  

Through breath, posture, movement cues, and identity priming, you’ll train your system to generate energy on demand—not wait for it to show up.  Energy isn’t something you wait for. It’s something you command.

Energy Activation

This series is designed for the wellness-minded high-performer who’s ready to elevate strength, stamina, and self-leadership — without burning out. Every workout builds functional strength, sharpens your movement patterns, and boosts energy without crushing your nervous system. You’ll stay focused, consistent, and powerful — all from your home base at the gym.  
 ✅ Gym-based training for total-body strength + stamina 
✅ Functional movement patterns with wellness in mind 
✅ Perfect balance of strength, conditioning, and control
 ✅ Ideal for intermediate users ready to level up 
✅ Supports energy, posture, and long-term consistency