Doctor Designed & Evidence Based
Strength Training & Mindset Programs
Wellness-focused program designed to support healthy movement, strength-building habits, and mindset awareness.
Strength Training Is One of the Most Impactful Wellness Tools Available.
Most wellness experts agree that strength training can play a significant role in supporting physical function, long-term well-being, and overall quality of life.
Research suggests strength-focused routines may help support areas such as muscle health, mobility, daily energy, and functional capacity — all of which contribute meaningfully to healthy aging.
Inspired by these insights, we developed an accessible, evidence-informed strength and mindset program designed by a physician. This program is simple for patients to follow and easy for practices to offer as an optional wellness resource.
Find A Doctor Who Participates
A Real-World Data Signal We Couldn’t Ignore
This specific data set came from a very defined group: women in perimenopause who were in a calorie deficit.
This distinction matters.
What We’re Usually Told to Expect
- 20–40% of weight lost is typically lean mass
- Muscle loss accelerates during perimenopause
- Adults lose ~0.5–1% of muscle per year even without dieting
- Weight loss without resistance training leads to predictable muscle loss
- Most programs under-dose strength training due to time constraints
In other words, muscle loss is the expected outcome.
So We Looked at Something Different
We examined a real-world group of perimenopausal women who were:
- In a calorie deficit
- Living full, busy lives
- Not doing long or intense workouts
- Following a structured strength-training system
- Training just 3 days per week
- For 10 minutes per session
- Over approximately one year
This wasn’t a lab. This was real life.
What We Found
Against everything we would expect based on aging and weight-loss physiology, muscle preservation became the norm — not the exception.
- Only one participant experienced meaningful muscle loss
- This occurred alongside extreme (~58 lb) total weight loss
- 95% preserved skeletal muscle appropriately
- Several women gained muscle despite being in a calorie deficit
- Even significant weight loss resulted in muscle loss well below clinically concerning thresholds (<10%)
Data Snapshot:
Women in perimenopause in a calorie deficit using
Structured 3-Days-Per-Week · 10-Minute Strength Training
- Only 1 participant experienced meaningful muscle loss (with ~58 lb extreme weight loss)
- Meaningful muscle loss defined as >10% of total weight lost
- 95% preserved muscle
- Several participants gained muscle
Why This Matters
Most weight-loss programs celebrate the scale — and ignore what that weight is made of.
Muscle is what:
- Protects metabolism
- Supports bones and joints
- Prevents regain
- Determines how strong and capable you feel as you age
Losing muscle during midlife weight loss leads to plateaus, regain, frailty, and even normal-weight obesity.
This data shows that outcome is not inevitable.
Why This Works
This program doesn’t work because it’s extreme. It works because it delivers the minimum effective dose of strength training — the amount your body actually needs to protect muscle during aging and fat loss.
In plain terms:
- Muscle loss is not unavoidable
- Perimenopause is not the end of strength
- Three short sessions per week are enough
- Consistency beats intensity
This is just a preview of what we’re seeing — but it’s already enough to challenge old assumptions.
And that’s why this works.
Why We’re Offering This to Our Patients
For years, many of us practiced medicine the same way—reviewing labs, talking through sleep, nutrition, movement, and daily stress. And before the visit ended, we shared a familiar recommendation:
“Try to stay active… and if you can, add some strength training.”
Over time, it became clear that advice alone wasn’t enough. Our patients didn’t need more information—they needed structure, support, and a realistic way to follow through.
That realization is why this strength and mindset system now exists. We created it so patients could move beyond recommendations and into consistent, guided action—without intimidation, confusion, or overwhelm.
This isn’t just a workout program. It’s a physician-designed, patient-centered approach to building strength, confidence, and resilience—physically and mentally—at every stage of life.
By offering this within our practice, we’re doing something different. We’re starting a movement that treats strength training as a foundational part of health, not an afterthought or a referral left to chance.
When patients engage with this system, the impact extends beyond exercise:
- Patient Impact — confidence, functional strength, emotional resilience, and long-term health habits
- Community Impact — a shared culture of strength, consistency, and self-efficacy
This is how we move from giving advice to creating change—together.
The Strategic Strength Approach™
At The FIT Collective, we integrate strength training with supportive mindset practices. The Strategic Strength Approach™ guides this integration—pairing physical conditioning with cognitive and emotional awareness to promote durable, empowering habits.
This is not a requirement for every session, but a framework that helps nurture confidence, resilience, and long-term consistency.
1. Prepare the Mind Before Movement
Sessions often begin with a brief mental grounding to help participants feel focused and intentional:
- Setting intentions
- Supportive identity cues (“I am someone who shows up.”)
- Simple nervous system check-ins
2. Build Strength with Mindful Awareness
Mindfulness techniques encourage safe, present-moment engagement:
- Noticing the difference between discomfort and strain
- Staying present during each repetition
- Coordinating breath with movement
3. Use the “Effort Window” for Positive Internal Messaging
During physically focused moments, participants are often more receptive to supportive inner dialogue:
- “Effort supports growth.”
- “Strength in movement can reinforce strength in mindset.”
4. Reinforce Identity Through Micro-Wins
Short reflections help build confidence and self-trust:
- What did I notice today?
- How did I show up for myself?
5. Normalize the Growth Process
- Strength: Stress → Recovery → Adaptation
- Mindset: Challenge → Reflection → Recalibration
When participants understand these natural cycles, temporary fluctuations in motivation or performance feel less discouraging.
6. Connect Strength Work to Long-Term Well-Being
- Supporting muscle during lifestyle or weight changes
- General metabolic wellness
- Joint, bone, and connective tissue support
- Mobility, balance, and functional capacity
7. Foster a Compassion-Led Environment
- Curiosity instead of judgment
- Self-kindness instead of comparison
- Progress over perfection
Impact
The Strategic Strength Approach™ supports strength training as a holistic mind–body experience—encouraging physical capability, emotional resilience, and long-term engagement with healthy movement.
What Physicians Are Sharing
“Many patients using GLP-1 medications appreciate having a simple, structured way to include strength-focused activity. This program has been a supportive option for those beginning or returning to movement.”
— Dr. Diana Pallin, Obesity Medicine
“This has been a helpful tool for families looking for accessible, guided movement options. It offers a framework that parents, children, and teens can follow when exploring strength-based activities.”
— Dr. Mark Novitsky, Child & Adolescent Psychiatry
“For patients on GLP-1 therapy who want guidance around strength practices, this program has provided a straightforward entry point that many find encouraging.”
— Dr. Matthea Rentea, Obesity Medicine
“Older adults in my practice have enjoyed having a structured, low-impact option to support their mobility and daily functioning.”
— Dr. Bernard Remakus, Geriatrics
“A thoughtful, accessible movement framework that aligns well with general wellness and strength-building goals throughout adulthood.”
— Dr. Komal Patil-Sisodia
Patient Experiences
“I’ve struggled to stay consistent with movement in the past. The 10-minute sessions felt approachable, and over time I’ve noticed improvements in my energy and day-to-day comfort.”
— Patient, Age 54
“Starting with seated options helped me feel confident. As I progressed through the levels, I felt more capable than I expected.”
— Patient, Age 68
“While using GLP-1 therapy, I wanted a simple way to incorporate movement. This program supported my goal of feeling stronger and more balanced.”
— Patient, Age 47
Designed to Reduce Common Barriers to Strength Training
“I don’t have much time.”
Short, guided sessions offer a manageable way to begin.
“Will 10 minutes matter?”
Many participants report that short sessions help them stay consistent.
“I don’t have equipment.”
All levels can be completed without equipment.
“I need seated options.”
Level 1 includes fully seated sessions for accessibility.
“I’m not sure where to begin.”
Each phase includes clear guidance for beginners.
Many participants discover that beginning with small, supported steps builds confidence over time.
When movement and mindset tools come together, many people find it easier to stay engaged and committed.
Beginner Strength & Mindset Program
A foundational strength-oriented program designed for adults who are new to movement or returning after time away. Sessions are low-impact, equipment-free, and accessible across a wide range of abilities.
- 10-minute guided workouts
- Three progressive levels
- Fully seated Level 1 option
- Mindset cues to support consistency
- Helpful for patients seeking structured movement options
Total Strength & Mindset Program
A comprehensive virtual movement and mindset library that includes strength sessions, mobility work, core conditioning, breathwork, and supportive mind–body practices.
- 10-, 20-, and 30-minute sessions
- Core and floor exercises
- Yoga, stretching, and mobility
- Breathwork and relaxation
- Structured weekly programming
Kids Strength & Mindset Program A Universal Youth Strength System for Kids & Teens
A developmentally aligned strength and mindset program for ages 6–17. Supports movement fundamentals, confidence-building, and lifelong healthy routines.
- 10-minute youth-friendly sessions
- Functional movement development
- Mindset cues designed for confidence and resilience
- No equipment required
- Appropriate for clinics, schools, and family-based programs
How to Select the Best Bundle for You
Start Here
Do you prefer structured, introductory movement options?
If so → Beginner Strength & Mindset Program
Short, steady, accessible sessions
Do you benefit from multiple training formats?
If so → Total Strength & Mindset Program
Strength, mobility, yoga & mindfulness options
IS THIS FOR YOUR CHILD OR TEEN?
If so → Kids Strength & Mindset Program
Movement fundamentals + mindset skill-building
Join Our Movement
We believe strength is healthcare. And it belongs right alongside the care you already receive.
That’s why we’re bringing strength training directly into your healthcare experience— giving you a safe, supportive way to build strength, confidence, and resilience with guidance you can trust.
This is more than a workout. It’s a shift toward care that supports your body and mindset between visits, not just during them. And this is only the beginning—additional wellness offerings are coming soon.
Join us as we build a healthier, stronger future—together.
Meet The Creator & Your Coach
ALI NOVITSKY, MD
Hi, I’m Dr. Ali Novitsky, the creator of your strength program.
These are the same programs I use myself and confidently recommend to my patients and clients. They’re designed to build strength and mindset in a way that’s realistic, sustainable, and supportive of real life.
I’m proud to work alongside a growing network of talented physicians who share a commitment to bringing strength and wellness into healthcare. See if your doctor offers The FIT Collective® programs.
Level 1 (Beginner)
This is for the individual who feels more confident using assistance with a chair for all movements. No equipment is ever required, however, as you get stronger you can add a light set of dumbbells.
Level 2 (Intermediate)
This is for the individual who does not need a chair for assistance and can move independently from the ground to standing.
Level 3 (Advanced)
This is for the individual who can not only move from ground to standing independently, but they can also complete a complex movement such as a squat then overhead shoulder press.