Most fitness programs were built around slow, steady weight loss. But GLP-1 medications change the pace completely. Your body starts losing weight faster than most training models were ever designed for.

That speed matters. When weight drops quickly, your muscles, balance, and coordination don’t have as much time to adjust. The body reacts differently than it does with gradual loss from nutrition intake adjustments and exercise alone. That’s why training on a GLP-1 needs a different plan, one that protects strength, posture, and energy while your body adapts.

I’ve seen this firsthand, working with women who are using GLP-1s compared to those relying only on nutrition intake reduction and exercise. The difference in how their bodies respond is clear. This is why I created a method that meets you where you are right now, so your training keeps up with the pace of your progress.

When weight drops quickly, your body can change faster than your brain can adjust.

Every time you stand, walk, twist, or turn, your nervous system sends signals to specific muscles to make those movements happen.

If your body has carried extra weight for years, your nervous system has learned how to stabilize and move that version of you. It knows how much effort to use, how to keep you balanced, and how to protect your joints from strain.

But once your weight changes, those old movement patterns don’t line up anymore. Your brain is still sending signals for a body that no longer exists. That’s why it can feel awkward or off-balance, even if you’re moving “better” on paper.

This is one of the biggest reasons GLP-1 training has to look different. You are retraining your brain and body to work together again, safely, slowly, and with precision. Most exercise plans don’t account for this in today’s fitness space.

Let’s take a common pattern I see in many women: tight chest and front-body muscles with weaker, underactive back and glute (butt) muscles.

When your center of gravity has shifted, meaning your posture has been pulled forward for a long time, with your shoulders rounding, your chest tight, and your hips tilted, it changes how your body moves. The muscles in front become dominant, and the ones in back stop firing as they should. This can cause back pain, knee pain, or that feeling of being “off balance” when you move or stand up.

Here’s how we start retraining that safely:

Click each exercise to download a cheat sheet.

For the upper body, we focus on helping your shoulders, chest, and upper back regain alignment and control so that your posture feels more open and breathing becomes easier.

Standing Wall Reaches

This movement helps your brain reconnect to the postural muscles between your shoulder blades, improving shoulder control and stability. It opens the chest, activates the upper back, and retrains your body to move with more ease and alignment in everyday life.

You can also try:

Towel Pull-Apart

The goal is to move slowly and feel the activation in your mid-back, not your neck or arms. This movement strengthens the communication between your brain and postural muscles, helping your body relearn how to stay open, aligned, and supported during daily activity.

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For the lower body, we start by reactivating your glutes, hips, and core to help your body regain balance and control.

Seated Glute Squeezes

This simple, focused exercise strengthens the connection between your brain and your glute muscles. It helps reawaken the muscles that have been underused for years and teaches your body how to engage them on command before adding more movement or resistance.

You can also try:

Standing Glute Taps

The goal isn’t to lift your leg high; it’s to feel your glutes engage while keeping the rest of your body still. This small, focused movement teaches your brain to reconnect with the muscles that stabilize your hips and spine. Over time, this retraining helps your body move more efficiently, restoring control and confidence with every step you take.

The Remedy Method combines corrective exercise, Pilates-inspired control, and progressive strength training across every phase of your program. Each one plays a specific role in helping your body relearn how to move, stabilize, and grow stronger safely.

We start by focusing on corrective activation to restore balance and coordination. Pilates principles guide this process through breath, control, and alignment, while corrective work targets weak or overactive areas that need re-education.

As your foundation steadies, we add progressive strength and sculpting. Pilates control continues to refine movement quality, while resistance and tempo challenges build tone, endurance, and muscular stability. Every rep reinforces what your nervous system is learning, creating strength that feels graceful and sustainable.

In the final phase, everything comes together in integrated strength and alignment. Your body now knows how to stabilize and move as one system. Pilates flow keeps movement fluid, corrective principles protect joint integrity, and strength training develops the power to support your new rhythm long term.

The result is strength that feels controlled, posture that feels natural, and confidence that carries into every part of life.