a DIY approach to your health

Anyone over 16-years-old can follow this program. All exercises can be modified up or down based on your skill level. Since you get to choose whether you follow the home or gym version (or both), you have a lot of flexibility. The home version is ideal for beginners to start with. Then after a few months of nailing down the basic movement patterns, you could consider progressing to the gym for some or all of the workouts to use other equipment and more load. This program is especially great for those of you interested in your long-term health. Joint-friendly exercises, shorter workouts, and enough recovery time before workouts is the key to that! This is a group DIY way to work together, so there is no 1-on-1 support. If you desire a 1-on-1 coaching relationship then learn more about coaching here.

Each workout will begin with a 5-minute dynamic warm-up followed by about 45-minutes of strength training. If you desire to stretch or do cardio afterwards, you may - it's optional.

No. You can do all the home workout versions, as long as you have at least one set of dumbbells, a mini-band, and a long band. 

New warm-ups and workouts every four weeks, use of my app, and in-app messaging support (including video form checks). In the app, you can track other things like your steps, sleep, inches, weight, progress pictures, behavior goals, and macros. PLUS, get mini-lessons and inspiration in your inbox from me each day during the week! This way you can learn and grow your body.

This program can be as flexible as you need it to be. I provide four workouts per week for home or the gym. If you only have time for 2 or 3 workouts per week, that's totally fine. If you only have 30 minutes, simply do 1-2 sets of each exercise instead of 2-3.

No. This is training only. Once you sign-up and receive your on-boarding info, you'll receive exclusive access to a macro consult from me if you'd like nutritional guidance. If you desire more help, consider 1-on-1 coaching which involves 100% customized programming.

This is a monthly subscription service that automatically renews each month. You may cancel at any time. You will only be charged $29/mo. Or you can choose the annual rate which is at a large discount. For a free 1-week trial to see how you like it, use discount code "FIRSTWEEKFREE" at checkout.

As a Dr of Physical therapy and Strength coach, each and every workout is written with intent. I'm not throwing together exercises randomly. The types of exercises, sets, reps, rest periods, and variations are all chosen with purpose and evidence-based. The workouts are spread out throughout the week to allow for appropriate recovery time. The app makes it easy for you to follow along with each video workout, time your rest periods, and log the loads you use to track progress. No more old-school documents - hooray! And lastly, you receive an exercise substitution list each month for ideas on how to make an exercise feel better on your joints (if you have restrictions). Still need help? Just message the club chat and Steph or other members will offer ideas. No other program out there offers this!