Foundations of Intuitive Fitness

Become someone who enjoys exercise and has the confidence to embrace it from within

Next Cohort Dates TBD

This 4-week virtual experience will help you transform your relationship with exercise, discover your motivation, design your own approach, and build the foundation of a lifetime of fitness.
Before we jump into the details of the course, I want to share three things that I believe:

Everyone can enjoy exercise

It's common to associate exercise with discomfort, dread, failure, or guilt.  We force ourselves to grind through activities we feel we have to do. We "embrace the suck" and "push down the pain."
It doesn't have to be like this. We are born to move. We instinctively roll, crawl, climb, and run. We joyfully push the edge of our physical capacities. We can reconnect with this innate desire for movement. We can embrace an embodied approach and rediscover the joy of exercise.

Effective exercise can be simple

Most of the fitness industry is designed to make things seem complicated with endless activities to do and countless concepts to learn. It's overwhelming and leads us to doubt ourselves. We look to "experts" to just tell us what to do.
In reality, the foundational principles of effective exercise are simple. We can all understand and embrace them. We can each design an approach for ourselves that aligns with our goals, intentions, and life.

Exercise is a lifelong journey

Many people are hunting for the optimal workout program while others are struggling to get started. In most cases, there's a sense of destination we're striving to reach as quickly as possible.
Yet, there's no perfect routine for all people at all times. There's no magical fitness paradise to rush to. It's an infinite game we have to keep playing. The key is to get started. No matter where you begin it will evolve and ripple across your life in ways you cannot imagine.

What you will learn and do?

The goal of this course is to help you create your own holistic approach to exercise that nurtures your vitality and enhances your life. To do this, we will cover how to:
  • Find your why: Tune out the noise of what you should do to discover what you want
  • Embrace embodied exercise: Feel into the sensations in your body during exercise
  • Integrate core training principles: Ensure your exercise effectively creates progress
  • Build a menu of activities: Distill and organize all the options in your own way
  • Enhance your experience: Design your approach so that it's inviting and enjoyable
  • Overcome barriers: Intentionally prepare to address obstacles and be consistent
  • Leverage collaboration: Incorporate community and social dynamics to your benefit
  • Design for sustainability: Build an approach you can sustain and renew across life
Learning and knowledge are important but action and experience are more powerful. The course is structured to support your shift into someone who exercises and enjoys it. Here's how we will help you develop the skills and confidence to embrace your own approach:

Weekly Workshops

Interactive learning experience.
Mondays 1-2pm EST (Recorded).

Library of Experiments

Flexible options to build exercise habit
Self-directed at your own pace

Guest Speaker Sessions

Special appearances on key topics
Times TBD (Recorded)

Sample Exercise Templates

Examples of techniques/workouts
Customizable to you

Coach's Corner

Office hours to discuss experiences
3x per week for different time zones

Community Chat

A virtual group discussion
Share inspiration and support

Get out of your head and into your body

This course is not just about learning new information, it's about reconnecting with your body and embracing exercise in your own life. It's experiencing the sensations of your lungs, heart, and muscles in movement. It's recognizing a moment of enjoyment during a workout and savoring the satisfaction of making a bit of progress. It's noticing the felt sense of your evolving desires and the growing confidence in your own capacities.

Who is this for?

This is likely for you if:

  • You want to increase your enjoyment and effectiveness of exercise.
  • You are interested in integrating core principles of fitness, motivation, and embodiment.
  • You want to experiment with different activities and experience how they feel.
  • You want to take ownership of your own fitness and define your own approach.
  • You are ready to invest energy in building a strong foundation and a lifelong exercise habit.

This is not for you if:

  • You already feel deeply confident in your approach to fitness and always love exercise.
  • You just want to be told what exercises to do or given a prebuilt program to follow.
  • You are looking to lose 30 pounds in 30 days or want the secret to six-pack abs.
  • Your core interest is in the mechanics of the perfect squat or how to rehab nagging injuries.
  • You have never exercised and do not feel comfortable doing anything without oversight.

Who am I?

Hi, I'm Sam and I'm the founder of Intuitive Fitness. As a kid, I was obsessed with sports and eventually played baseball in college.
Yet, when I stopped playing I discovered how hard it was to maintain the habit while working a corporate job. My journey to recapture my love of exercise led me to become a personal trainer to help others embrace fitness.
Here I discovered that the traditional approach is rigid, forcing fitness into scheduled blocks and often creating dependency. So I shifted to a virtual coaching model where I could focus on helping others develop the ability and confidence to carve their own paths.
This experience has given me the deep belief that people can transform their relationship with exercise and make it a powerful force in their life. While one-on-one coaching is great, it's inaccessible to many and missing the key ingredient of community.
I'm excited to translate this approach into a course that enables you to embrace it with a friendly group of peers. I hope you'll join me on this journey to discover what Intuitive Fitness means to you.
a photo of coach sam

Sam Sager

How do I join?

I am actively working on a self-guided version of the course and will likely offer live cohorts again in the future.

If you are interested in piloting the self-guided version or being first in line for future cohorts, please apply below or email me at


Is there a refund policy? Yes. I will refund anyone who feels like the course did not deliver value, no questions asked.

Do I have to attend all live events? No. All workshops, guest sessions, and office hours will be recorded so attendance at live sessions is optional.

Is this course focused on a specific type of exercise? No. The intent of this course is to help you navigate the full breadth of options for exercise to determine which combination fits you. Therefore, we will explore a variety of types of exercise (e.g. strength training, cardio, yoga, etc) and many versions of each. You get to decide which you engage with.

What type of experience do I need to participate? Very little. As long as you are comfortable doing some form of exercise (e.g. walking, bodyweight movements, stretching, etc) without direct supervision then you can participate.

If you have any specific questions, please email me at