Total Strength & Mindset

A Year-Long Total Mind–Body System

Total Strength & Mindset is a 52-week, fully immersive strength and mindset system designed for individuals ready for a comprehensive upgrade in physical strength, emotional resilience, and long-term healthspan.

Just 10 minutes per session, 3 days per week, guided by a system that works with your physiology and nervous system — not against it. Total Strength & Mindset also includes 20-minute and 30-minute workouts.

The workouts are strategically partnered with mindset topics so that the training experiences build confidence, resilience, and sustainable health behaviors.

What this means in practice is that the workouts:

1. Prime the Mind Before the Movement

2. Build Strength With Awareness

3. Leverage the Effort Window for Neuroplasticity

4. Reinforce Identity Through Micro-Wins

5. Normalize the Cycle of Growth

6. Connect Strength Work to Healthspan

7. Create a Compassion-Led Training Environment

What Makes Total Strength Different

With over 1,000 unique sessions, this is a living, evolving, year-long system with zero repeated workouts.

Every workout across the 52 weeks is uniquely programmed. Your body stays challenged. Your mind stays engaged. Plateaus are avoided by design.

Mindset in Every Single Workout

Each session weaves mindset directly into movement — addressing stress regulation, emotional resilience, identity patterns, and consistency while you train.

Many participants report that workouts feel immersive, time passes quickly, and consistency becomes automatic.

Multiple Training Modalities — One Integrated System

• 10-, 20-, and 30-Minute Strength Sessions
  Progress across three levels, from foundational movement to high-intensity strength

• Hardcore & Floor
  Advanced core and pelvic-floor-safe programming

• Core & Floor Foundations
  52 stabilizing, deep-core sessions

• Yoga Flow Series
  A full year of non-repeating flows for mobility, recovery, and breath

• Guided Meditations
  52 weekly sessions for nervous-system regulation and habit integration

• 31 Days of FIT
  A structured reset of daily 10 minute movements paired with mindset prompts to rebuild momentum

A Program Designed for Real Physiology

Total Strength & Mindset was built with a deep understanding of:

• Hormonal transitions (including perimenopause)

• Appetite regulation and metabolic health

• GLP-1 physiology

• Stress, recovery, and burnout risk

• The psychological barriers that derail consistency

The result is strategic minimalism — doing less, better, and more consistently.

About Dr. Ali Novitsky

Dr. Ali Novitsky is a triple board-certified physician (Obesity Medicine, Pediatrics, and Neonatology) and a Master Certified Coach, known for her work at the intersection of muscle preservation, metabolic health, and sustainable behavior change.

Her approach is grounded in clinical physiology, psychological safety, and real-world adherence — not fitness trends or extremes.

Dr. Novitsky created Total Strength & Mindset to solve a problem many clinicians see every day:
patients are told to “strength train,” but are rarely given a system that works with their physiology, schedule, and emotional capacity.

Why I chose to Offer Dr. Novitsky’s Program

Beyond my own personal health transformation working with Dr. Novitsky, our decision to integrate her strength training programming into our wellness offerings was intentional and deeply aligned with how we think about long-term health.

At its core, this program reflects principles we know to be foundational for true healthspan:

Muscle preservation is non-negotiable.
Skeletal muscle is not just about strength or appearance—it is central to metabolic health, injury prevention, bone density, insulin sensitivity, and resilience across the lifespan. Preserving and building muscle is one of the most powerful levers we have for aging well.

Strength training must be realistic to be sustainable.
Programs only work if people can actually do them. This approach respects time, energy, and life constraints—especially for individuals navigating illness, hormonal transitions, caregiving, or demanding professional lives.

Short, structured sessions drive consistency and adherence.
Well-designed, efficient workouts remove decision fatigue and lower the barrier to entry. Structure creates momentum, and momentum creates results.

Mindset and emotional regulation matter as much as movement.
The nervous system, stress load, and internal dialogue all influence physical outcomes. This program intentionally supports confidence, self-trust, and regulation—so strength becomes something you return to, not something you avoid.

For our patients and clients, this program serves as a powerful bridge between visits. It supports consistency, physical capacity, and confidence in the body—without replacing individualized medical care or clinical decision-making. Instead, it enhances what happens in the exam room by reinforcing habits, strength, and self-efficacy in daily life.

This is not fitness as an add-on.
It is strength training as a clinical ally—designed to support the whole person, over the long term.

A Clinically Informed — Not Clinically Replacing — Approach

What sets Dr. Novitsky’s work apart is her ability to translate medical understanding into accessible, non-medical training experiences.

• The program is designed by a physician, but delivered as a wellness system

• It respects variability in hormones, recovery, appetite, and stress

• It avoids the “more is better” mindset that often leads to burnout or dropout

This makes Beginner Strength & Mindset especially appropriate for patients navigating:

• Chronic illness

• Ongoing medical treatment

• Perimenopause or midlife transitions

• Weight loss or metabolic changes

• GLP-1–assisted care

• Busy professional or caregiving roles

• Progressive programming across multiple modalities