Do you have a history of depression or anxiety? Do gyms make you feel anxious? Have you tried over and over again to make exercise work for you? Do you think of yourself as someone who will never enjoy exercise?
You know that feeling. Walking into the gym and feeling like everyone is watching you, judging you. Your palms sweating, heart racing. Or waking up early in the morning to hit the gym, but feeling exhausted, whacking the snooze button and going back to sleep. There are countless other people just like you, who start out on an exercise program with the best intentions. You might follow everything by the book for 2-3 weeks, just to have your motivation diminish, and eventually forget about the whole thing. Or maybe you have tried going to the gym, only to experience intense anxiety, negative thoughts and self-comparisons that make going to the gym seemingly impossible. You hear again and again, that exercise will help you feel better. You know this is true, but you just can't seem to discover the motivation to get started, or stay with it. Or perhaps you just don't know where to start, what to eat and how to exercise?
The STRONGMOOD program
✅ A program unlike no other in the world; More than just an exercise program.
✅ Gain insights into what has been holding you back from starting and maintaining a training and nutrition routine.
✅ Discover tools that help you overcome roadblocks such as low mood, low motivation, gym anxiety or negative self-comparisons and other negative cognitions.
"Hi Sam! I just wanted to give you some feedback that these lessons are so good! They are short so you don't have to spend much time taking them, they are useful, you can use them every day and I have already found them helping me out; I have some very toxic thoughts so this is absolutely one of a kind opportunity for me! Thank you so much!"
KATARIINA
"I have so many tools that I can use to deal with my anger and miserable feelings. I can use them when shit hits the fan. The breathing exercise was very useful for me. I find that helpful for a lot of things. Also, the ABCDE exercise. With that exercise I got through feelings of jealousy during my relationship. Those two were really good and I'll use those going forward. Physically I'm also in much better shape. I don't get so tired during the day anymore"
KIM
"This course has been great, even if there was a lot of things that I already knew (been trying to work on my anxiety for years) there was also a lot of new information, and the way you've explained everything is good and makes it easy to approach and understand, and those exercises are amazing because they help me absorb the lessons"
SOPHIA
Gain confidence in the gym and in life
Feel more energetic, motivated and improve your mental health with consistent diet and exercise routines
Features
✅ Gain powerful tools for managing depression and anxiety
✅ World-class exercise programs designed with 10 years of experience ✅ Step-by-step guides for overcoming gym anxiety ✅ Effective methods for improving motivation ✅ 52 High-protein recipes to follow for healthy eating ✅ Effective advice to make exercise and nutrition a life-long habit ✅ Curated course content on nutrition and exercise ✅ Save time searching youtube for information on diet and exercise ✅ Short, visual and interactive lessons designed for easy learning ✅ Slow lesson drip feed to manage and prevent overwhelm ✅ Online community full of people like yourself for empathy and support
✅ Weekly additional lesson and content uploads
COURSE MODULES
Cognitive Behavioural Therapy
✅ Learn where depression, anxiety and low motivation come from, what its symptoms are, and what you can do about it. ✅ Over 20 lessons and journalling exercises to guide you through the difficult process of following an exercise program.
Exercise
✅ A custom-made program to suit your goal, training level and lifestyle. ✅ 10 lessons on exercise; everything from gaining strength and muscle, to learning how to progress the weights in the gym.
Nutrition
✅ Lessons on nutrition to teach you the skills and techniques needed to eat healthier, gain or lose weight. ✅ 10 lessons on nutrition; from how to gain/lose weight to flexible eating, to suit your preferences and lifestyle.
All the information you need in one place
STRONGMOOD comes with it's own smartphone application
Founder of the Strongmood program, educator and strength and conditioning coach. I have come face to face with mental illnesses like depression and anxiety from childhood all the way through to my adult life. I have witnessed its grip on my family, friends, peers and society as a whole. There is far too much incredible human potential being stolen every day due to depression and anxiety. For over 4 years, I have been training clients with a range of mental health problems not exclusive to depression and anxiety, but also low motivation and ADHD. I have worked with a number of qualified psychotherapists and psychologists over the years to ensure the Strongmood program is suitable for your needs. I have devoted my life to solving this problem.
The Strongmood course is the product of all of my learnings, practises and experiences over the years while helping tons of clients just like yourself.
Sam really listens to his clients and helps them find the best solutions for them, instead of just doing what he thinks is the best.
Lotta
Performance psychologist
Highly recommend this guy! Sam is super professional with lots of knowledge in training, nutrition and psychology. In addition to this, he is also a great person with superb social and motivational skills. To all my friends abroad; Sam also does online coaching!
Antti
Psychotherapist, author, lecturer
Sam is an incredibly compassionate trainer. He truly cares about understanding his clients and building programs for their specific needs. I've realised that I am more capable than I believed. I've gained some invaluable tools for self-care and feel confident about my journey even when it looks different to others.
Katijah
Game designer
View Course Content
1. Cognitive Behavioural Therapy
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Introduction
Welcome to the STRONGMOOD Training and Nutrition Protocol! Congratulations on taking your first step towards a healthier future. Here's some things you should know before you get started.
Meta-Learning
Learning how to learn. This program contains lots of very important information and at times, deeply thoughtful exercises. Here's how to make sure you absorb the information from this course.
Setting Expectations
First thing to get out of the way, is to manage your expectations. This is not a quick fix, nor will it be easy. Here's how to make sure you pick yourself up after experiencing failures and set backs, which are inevitable!
Cognitive Model
Your first lesson on how the mind works! Understand the interconnected relationship between our thoughts, our bodily sensations, emotions and actions.
Systems Over Willpower
How not to rely on willpower; build a system that forces you into action when you are feeling low.
Core Beliefs
Many of us have beliefs about ourselves that are holding us back, and preventing us from becoming healthier, happier people. Learn how to spot them here.
Automatic Thoughts
Thoughts are not facts. What jumps into our mind is often the result of our current mood. Learn how to deal with harmful, obtrusive thoughts in this lesson.
Your Mind with Depression
Learn all about the typical habits and thought patterns in those with depression, and how to make a start to improve your mood.
ABCDE Exercise
Combat those negative thoughts and find a way to see new, helpful ways of thinking.
Your Mind with Anxiety
Now it's time to learn how anxiety affects one's mind and behaviours, and what you can start doing to overcome it!
Self Comparisons
Comparison is the thief of joy. This lesson helps you wrestle with negative self-perceptions around others.
Breathing Exercise
The methods in this video allow you to create space from intense anxiety or panic attacks. Also, how breathing affects our physiology and behaviours!
Why We Change Behaviour
What happens to someone before they change their behaviour? This lesson provides you with the ingredients needed to motivate lasting behaviour changes.
Motivational Battery
Learn how to keep yourself feeling fresh and motivated, so you can take on the challenges of sticking with a training and nutrition program, without quitting.
Magic Wand Exercise
This powerful exercise is used to understand how you want your healthy lifestyle to look, and what you have to do to take your first step.
Sleep
One of the most influential factors on our moods and motivation is sleep. Learn the most important habits to improve your sleeping routine.
Improving Confidence
Confidence and self-belief is incredibly important to preserve when taking on a lifestyle change. This exercise is designed to make you feel up for any challenge!
Obstacle Setting
At this point of the program, you have likely been confronted with obstacles that are holding you back. This video helps you determine what else is holding you back, and provides methods to overcome them.
Accountability
Humans are social animals. We need the support and attention from others to do almost anything. This lesson helps you set up your own accountability system to bring in the incredible benefits of social pressure.
Checking In and Reflecting
We sure have covered a lot of important things by this point. This lesson allows you to reflect back on some of the most important ideas from the past, as well as checking in on your shift in mindset.
Mastery Mindset
Focusing entirely on objective goals can bring frustration and feelings of failure when they are not obtained. This instructional video helps you to focus on other things that bring joy or engagement, to keep you coming back to your training and nutrition habits.
Loneliness and Social Interaction
Spending long periods of time alone is detrimental to your mental health and motivation. This class is on the importance of establishing a healthy social life.
Beginner's Mind Exercise
We are often faced with difficult thoughts and sensations. This exercise allows you to view them in a new way. Instead of pushing away, which brings even more pain and discomfort, paying closer and deeper attention to negative sensations can actually turn out useful.
Neuroplasticity and Gratitude
Learn how our mind creates new thought patterns, and how a gratitude practise can rewire your brain to detect and experience pleasure more often.
Polyvagal Theory
Learn about what engages the "fight or flight" system and the "rest and digest" system. Master your nervous system to get out of "fight or flight".
Ground and Release
Are you caught in a panic attack, or a serious case of 'freeze'? These quick and simple practises can get you out of a tight spot when you are at your most intense and scary panic attacks.
2. Exercise
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Mobility
How to improve your mobility and flexibility.
Pain and Soreness
Your muscles will likely become sore during training. Here's what you need to know about recovery and what to do when you experience pain while training.
Cardio and Conditioning
Out of breath? Here's why. And what you can do about it.
How to Gain Strength
What do you need to know if you want to get strong? This lesson covers it all.
How to Gain Muscle
How about those of you looking to build muscle? Watch this video and learn the most effective practises to gain muscle.
Optimising Physical Performance
Learn what to eat before and after a training session, or an event or competition!
How Hard Should You Train?
Going too hard every session? Feeling like you're not training hard enough at all? This lesson explains how how you need to go, and why.
How to Progress While Training
This video teaches you how fast you should be adding weight, and provides a few simple and easy protocols to progressively increase training weights and reps.
3. Nutrition
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Gaining and Losing Weight
Day 1 knowledge. What is needed to lose or gain weight.
Meal Prep Like a Pro
A meal-preparation routine is a necessity for most people in order to stick to healthy eating habits. Here's the most effective tips to follow.
Gut Health
Our mind influences our gut, and our gut health influences our mind. Learn how to improve your mood by taking care of your gut microbiome.
What Should I Eat?
Learn what a healthy meal looks like and what foods are best.
Protein with Every Meal
Protein is the #1 macronutrient. This lessons teaches you how much of it you need, and what foods contain the most protein.
Cravings
This can throw a lot of people off their weight-loss goals. Discover what causes cravings and a few of the best methods to keep them at bay.
Top 5 Nutrition Habits
Up to this point, you have a great idea of the basics. Here's what habits are most important to follow for long-lasting health.
Supplements
Do we need them? What supplements should you take and for what effect? All of that and more in this short lesson!
Bodyweight Set Point & Hunger
Losing weight makes us hungry! Here's how to make sure you are not over-eating and ruining your chances of weight loss. Also, how to make sure you get enough calories when you are trying to gain weight.
Flexible Eating
A lot of standards and practises have been set up to this point. But do we need to eat like this all of the time? Here's a useful lesson on staying sane during all of this.
100% money-back guarantee
Course didn't suit your needs? Just send us an email for your money back
Frequently Asked Questions
How does this differ to a normal training program?
Many training programs you find online actually work just great. It's often not the training program itself that delivers results, but the level of commitment people put into it. STRONGMOOD is all about improving your commitment to exercise and nutrition so you can actually follow what is prescribed in the program. The training programs themselves are of a world-class standard and are incredibly detailed and specified.
I have pretty bad mental health. Is this still for me?
If you feel unsafe, seek help immediately. This program does not substitute proper mental health care. If you have a history of anxiety and depression but are not currently experiencing serious symptoms, this course will be beneficial to you.
I'm not comfortable training in a gym yet. What should I do?
The STRONGMOOD course contains a 12-week at home program that you can do with no equipment. All you need are some chairs, towel and your own body weight. As for the gym anxiety, there are lessons on how to overcome this anxiety in the course itself.
Can I get my money back if I'm not happy?
Yes! Simply email me (sam@strongmood.com) with your name and details. I will be able to find you from the user list and offer a refund immediately after I find your email! There is a form to contact me on the course itself for any feedback and refunds.
