MOSAIC StrengthÂ
A 12-Month Physician-Led Strength and Mindset Program from MOSAIC Medicine
Â
A 12-Month Program To Help You Create Optimal Body Composition, Build & Preserve Muscle During all Phases of life.
Â
Evidence-based education, community, and a strategic strength & mindset program for busy women who are tired of feeling like their body is working against them.
Â
 Is MOSAIC Strength Right for YOU?
Built for the Woman Who's Done With One-Size-Fits-All
If you are a woman who wants to take control of your body composition and strength, this program was built for you if you:
- Feel like your metabolism has hit a wall and muscle is slipping away.
- Want to build or maintain strength while optimizing fat loss.
- Are navigating hormonal changes (perimenopause, menopause, postpartum, etc.).
- Worry that age means inevitable muscle loss and metabolic slowdown.
- Are overwhelmed by conflicting advice about what actually works for body composition.
- Are juggling multiple roles and need something that fits your real life.
- Want to focus on what the scale is made of, not just the number.
Â
What is MOSAIC Strength?
Education, community, and a physician-informed strength + mindset framework rooted in medicine centered on YOU.
Why Muscle Matters For Body Composition At Every Age
Research shows that women typically lose 20-40% of their weight as muscle during weight loss—and hormonal changes at any life stage can accelerate that loss. This leads to metabolic slowdown, weight regain, and what's called "normal weight obesity" (losing muscle, keeping fat).
What the research shows:
-
Strategic resistance training can preserve muscle mass even during calorie deficits and hormonal changes.
-
In our recent study, 95% of perimenopausal women preserved their muscle with just 10 minutes, 3x per week.
-
Proper body composition (more muscle, less fat) supports metabolism, bone density, and long-term health.
-
Focusing on muscle preservation during weight loss prevents the dreaded "skinny fat" outcome.
MOSAIC Strength: Total Strength & Mindset
Not Just a Fitness App — A Year-Long Total Mind–Body System
Total Strength & Mindset is a 52-week, fully immersive strength and mindset system designed for individuals ready for a comprehensive upgrade in physical strength, emotional resilience, and long-term healthspan.
This is not random workouts.
This is not intensity for intensity’s sake.
This is a strategic, physician-designed blueprint that builds strength, balance, mobility, and inner resilience — layer by layer, week by week.
Just 10 minutes per session, 3 days per week, guided by a system that works with your physiology and nervous system — not against it. Total Strength & Mindset also includes 20-minute and 30-minute workouts.
MOSAIC STRENGTH is designed to help you:
-
Feel confident building or maintaining muscle while optimizing body composition.
-
Support your metabolism and energy at any life stage.
-
Move past the fear that "it's too late" by using a strategic, physician-curated approach.
-
Focus on losing fat while keeping (or building) muscle.
What Makes MOSAIC Strength Different?
This is not a workout library.
It is a living, evolving, year-long system with zero repeated workouts.
Over 1,000 Unique Sessions
Every workout across the 52 weeks is uniquely programmed. Your body stays challenged. Your mind stays engaged. Plateaus are avoided by design.
Mindset in Every Single Workout
Each session weaves mindset directly into movement — addressing stress regulation, emotional resilience, identity patterns, and consistency while you train.
Many participants report that workouts feel immersive, time passes quickly, and consistency becomes automatic.
Multiple Training Modalities — One Integrated System
-
10-, 20-, and 30-Minute Strength Sessions
Progress across three levels, from foundational movement to high-intensity strength -
Hardcore & Floor
Advanced core and pelvic-floor-safe programming -
Core & Floor Foundations
52 stabilizing, deep-core sessions -
Yoga Flow Series
A full year of non-repeating flows for mobility, recovery, and breath -
Guided Meditations
52 weekly sessions for nervous-system regulation and habit integration -
31 Days of FIT
A structured reset combining daily movement and mindset prompts to rebuild momentum
I'm Ready to join MOSAIC Strength - Total Strength
$598 per yearÂ
Includes 52 weeks, >1000 videos of fully immersive strength and mindset (including NUTRITION GUIDANCE)
-
10-, 20-, and 30-Minute Strength Sessions
Progress across three levels, from foundational movement to high-intensity strength -
Hardcore & Floor
Advanced core and pelvic-floor-safe programming -
Core & Floor Foundations
52 stabilizing, deep-core sessions -
Yoga Flow Series
A full year of non-repeating flows for mobility, recovery, and breath -
Guided Meditations
52 weekly sessions for nervous-system regulation and habit integration -
31 Days of FIT
A structured reset combining daily movement and mindset prompts to rebuild momentum
Â
I'm ALL IN!Frequently Asked Questions
Why did MOSAIC Medicine Bring in Total Strength?
What sets Total Strength and Mindset apart?
What is the Philosophy of care?
What is the role of MOSAIC Strength in my care at MOSAIC Medicine?
Do I Have to be a Patient at MOSAIC Medicine to participate?
Is MOSAIC Strength right for me and my health?
Is Nutrition Assistance Included?
Has Dr. Gillen completed the MOSAIC Strength - Total Strength and Mindset Program?
About Dr. Ali Novitsky
Why We Chose to Bring Her Program In-House
Dr. Ali Novitsky is a triple board-certified physician (Obesity Medicine, Pediatrics, and Neonatology) and a Master Certified Coach, known for her work at the intersection of muscle preservation, metabolic health, and sustainable behavior change.
Her approach is grounded in clinical physiology, psychological safety, and real-world adherence — not fitness trends or extremes.
Dr. Novitsky created Total Strength & Mindset to solve a problem many clinicians see every day:
patients are told to “strength train,” but are rarely given a system that works with their physiology, schedule, and emotional capacity.
