Community. Camaraderie. Coaching.

We can go it alone, but we're #strongertogether

The Super You OneCrew is a unique membership designed to support adventurous people who identify as women who love to move their body!

All levels, ages, abilities and sports are welcome!

This completely virtual community is about having the coaching, information, tools, inspiration and camaraderie of a whole crew of rad women, accessible at your fingertips! 

Get the inspiration, confidence and motivation you need to rock your runs!

Join the OneCrew

we can't wait to adventure "with" you!

What's included in membership?

Lots! Not only do you get carefully curated content, programs, lessons and form videos here on the Studio Platform, you also get these membership features:

  • Video and text based lessons to help you be active, train smart and enjoy your adventurous pursuits! Check out the curriculum below.

  • Follow along strength training, foam rolling, yoga and flexibility videos to help you build functional strength and flexibility to keep you injury free and running well!

  • Weekly LIVESTREAM Foam Rolling + Yoga Class

  • Membership in our private Facebook Community for connection, inspiration, camaraderie and support!

  • Seasonal challenges to keep your adventure-seeking, moving mojo fired up!

  • Access to the CrewCoaches for questions, support and accountability.

  • Monthly Zoom Calls with Gillian and special guests to learn and grow (and connect as a virtual crew)!

Course curriculum

  • 1

    Before you start...

    • Physical Activity Readiness Questionnaire & Waiver

    • Anything else you think I should know?

    • Join the OneCrew Facebook Group!

  • 2

    WALK: Walk for Fitness

    • Walking for Health Introduction Video

    • Walk for Health Download

  • 3

    WALK: Walk the Distance

    • Walk the Distance Download

  • 4

    RUN: Are you getting started? This Chapter is for you!

    • Who this program plan is for

    • New Runners! Watch this! (Run for Fitness Intro Video)

    • Run for Fitness HANDOUT

  • 5

    RUN: Already Running? This is for you!

    • Who this program plan is for

    • Already running? Watch this! (Run Strong Intro Video)

    • The Science of Running Strong

    • 5k/8k/10k Training Handout

    • Half Marathon Training Handout

    • Marathon Training Handout

  • 6

    RUN: Learn - Preparation + Gear

    • Preparation is everything!

    • Footwear 101 (happy feet = happy runner)

    • Gear 101 (What you actually need)

    • Sports Bra's 101 (Women Only, sorry guys!)

  • 7

    RUN: Learn - Running Form

    • Dynamic Stretching for Runners

    • Running Form 101

    • Running Form 201

    • Running Cadence Drills to Increase Speed

    • Hill Form 101

    • Running TMI

  • 8

    RUN: Learn - Nutrition for Running

    • Fuelling Your Run

    • Fuelling Your Run HANDOUT

    • Fuelling for the Long Run

  • 9

    RUN: Learn - Races

    • Race Day Run Down (what you really need to know!)

    • Race Day RunDown Reminders!

    • FYI: Recovery from Running Races

    • You Completed Your Event, Now What?

    • ONLY watch this the day before an event!

  • 10

    RUN: More Run Workouts

    • Overview

    • Speed/ Track Workouts

    • Hill Workouts

    • Before you HIIT the Stairs (FYI lesson)

    • HIIT the Stairs Workout (OPTIONAL sub for hill workout)

  • 11

    TRAIL RUN: Learn the basics!

    • General Tips for NEW Trail Runners

    • Safety on the Trails

    • Trail Etiquette

    • Gear for the Trail

    • General Trail Running Form

    • Form Focus: Trail Running Uphill

    • Trail Running Downhill

  • 12

    BIKE: Ride for Fitness

    • Ride for Fitness Training Plan

  • 13

    SWIM: Swim Free (open water)

    • Swim Free Training Plan

  • 14

    HIKE: Safety + Gear

    • Safety on the Trails

    • Trail Etiquette

    • Gear for Hiking

  • 15

    ONE: Cross-Training

    • Why Stretch?

    • Why Foam Roll?

    • Foam Rolling FYI

    • Why Strength Train?

  • 16

    ONE: Learn - Mental Training

    • Stay Inspired!

    • Self-Talk 101

    • Build a Motivational Mantra

    • Build Your Mantra HANDOUT

  • 17

    ONE: Learn - Injury Prevention

    • My Top 5 Tips to Prevent Injuries

    • Common Injuries (runners + more)

    • How to Deal with Injury (without losing your mind)

  • 18

    ONE: Strength Training Videos + Handouts

    • Resistance Band Workout (instructional video)

    • Resistance Band Workout HANDOUT

    • Dynamic Strength Circuit (follow along video)

    • Dynamic Strength Circuit HANDOUT

    • Dynamic Balance + Stability (follow along/ instructional video)

    • Core on the Floor 1 - pelvic floor focus (23-minutes)

    • Core on the Floor 2 (10-minutes)

  • 19

    ONE: Flexibility Videos + Handouts

    • Head to Toe Stretch (follow along video)

    • Stretching Handout

    • Yoga for a Happy Body (follow along video)

    • Foam Rolling for Recovery (follow along video)

    • Yin Yoga - 45 minutes (follow along video)

  • 20

    OneCrew Zoom Library

    • June 2020 - Dr. Carmen Luterbach (Naturopath) on Hormones, Energy and Running

    • July 2020 - Erika Harder (Physiotherapist) on Injury Prevention and Periodization

    • August 2020 - Jennifer Leslie (Nutritionist) on Fuelling for the Run (and life!)

    • September 2020 - Anne-Marie Mougeot (Osteopath) on Core Bracing (over-engaging your core)

    • October 2020 - Tyler Huston (Breath Control Trainer) on Breathing for Optimal Performance (and life)!

    • November 2020 - Carmen Luterbach on staying healthy this Cold/Flu season!

    • January 2021 - Dee Montie (Intuition)

FAQ

  • What are the pre-requisites to start this program?

    Awesome question! Nothing! An adventurous spirit and a desire to move your body! There are some training plans included for walking, running (5k - Marathon+) and coming soon Biking, Mountain Biking, Hiking, Swimming and Triathlon.

  • Do I have to do a particular sport?

    That's the beauty of OneCrew! Whether you walk, run, mountain bike, hike, swim, road ride, ski....you name it. You're welcome here.

  • What kind of coaching is available?

    Our coaches have experience and expertise in general fitness, walking, hiking, running, mountain biking, road riding, triathlon and adventure racing. We're all active adventurous women ourselves, and look forward to supporting you!

  • I've done other "virtual" groups before. What if I join and it's not for me?

    I get it. Sometimes it's hard to "connect" in a virtual environment. I think you'll really find a difference in this community. But, if you don't, you are welcome to cancel any time. There's no contract.

Meet Your Coaches

Hi! I'm Gillian.

I'm a health + fitness coach with over 20 years experience. I'm a wacky combination of body science nerd, passionate educator and body positive champion. 

I've got a degree in Kinesiology (total body science nerd), and am a Registered Personal Trainer, Group Fitness and Yoga Instructor. I'm also TRX certified, and hold my Pre/Post-Natal Certification. I love learning and am always looking for new tools to add to my toolkit! 

When I tell people about my credentials, people assume I grew up a jock. But that's not my story. 

I grew up the kid that hated PE. I was in a bigger body and it felt more like punishment than fun. Then something shifted. 

When I was 19 I met a group of inspiring runners. I fell in love with running and shortly thereafter triathlon and haven't looked back since. 

Since then I've run pretty much every distance - on road and off, completed 3 Half Ironmans as well as Ironman, and Adventure Races. 

Simply put, I love moving my body - ideally, in nature and I can't wait to adventure with you! 

I'm incredibly fortunate to have the support of three fabulous coaches:

Kate Fisher is an accomplished (and incredibly humble) athlete who also knows the JOY of running. She's got an athletic and coaching background in track and cross-country and has personally qualified for Boston Marathon. I'd say she's got some running "chops." She also has a great attitude, is always game for adventure and has an awesome outlook on life!




Danielle Brazeau is also an accomplished (and incredibly humble) athlete (I see a trend). From 5k's to Marathons, Tough Mudder's and Half Ironman - she's done it all! She's known in the Crew for her wildly positive attitude, kind heart and casual badassary.



Jessie McGarrigle is an incredible athlete, coach and all around tremendous person. She's a skilled Mountain Bike Guide and Coach with over 20 years riding experience. She's also got some impressive finishes under her belt (like BC Bike Race!). But what you'll likely notice most about Jessie is her infectious positivity, joy for riding and being a truly adventurous woman! 




Waiting for a sign?

This is it! Join us in the OneCrew!