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Midlife doesn't mean you must accept having a growing midsection, fatigue, moodiness and muscle loss.  Unfortunately sometimes it can feel that way.  

If what worked in your 20's and early 30's isn't working anymore, this program is for you.

There are plenty of strong, lean women in their forties, fifties, and up. 

Are you ready to be one of them?

 

Lean Lifts is an 8 week program for women over 35 with some lifting experience.  This is not a beginner program.  This program can be done at the GYM OR FROM HOME, as long as you are familiar with basic exercise form.  You will be utilizing a variety of dumbbells, kettlebells, barbells, & machines to help you lift heavy. 
(Check below in the FAQ for the Home version equipment list.)

At the end of the 8 weeks you will feel stronger, begin to have more muscle definition & be more properly fueled. You will walk into the gym knowing that you can get an effective workout without spending hours there.

I know you are constantly being pulled in many directions. I will help you make the most of your time and help you find the desire to start saying no to things that slow your progress down. 

Midlife is an eye opening time for boundaries, and recognizing when we are being people pleasers, and where we are selling ourselves short. 

AM I RIGHT??  Its time to put YOU first again.  I can help you get jumpstarted so you can build the habits for long term success. 

YOU will provide the intensity in your workouts and the focus in your food intake.  You will be responsible checking in each week, (especially!) on the hard weeks.  You will need to show up for yourself and I'm here to help you step by step without judgement. 

You deserve to feel strong, lean & consistent so you can find the power to ROCK the midlife changes!  I'll help you build the proof!

Are you ready to join? Click here!

The Workouts

We start with shorter workouts, and only 4 days a week, and build from there.  The exercises will be easy to modify or progress for different fitness levels and I'm going to help you find the right fit for you!

4 days a week is a progressive LIFT plan, with workouts taking 35-60 minutes from warm up to a short cardio finisher. Throughout the 2 months, you will be tracking your weights and time so you can see your success on paper.

Starting in week 3, we will an interval cardio day. Weeks 3-4 will be 15 minutes or less.  Weeks 5-8 will be 30 minutes or less.

  • Weeks 1-4 LIFT will be 2 upper & 2 lower days. 
  • Weeks 5-8 LIFT will be 1 lower, 1 upper & 2 full body workouts.      
  • Weeks 1-8 CARDIO 1 day each week. You will be able to tweak this for your needs.  You can do this portion at the gym or outside.  I will give you multiple formats to choose from, some will be bodyweight, some will need equipment.  I will also give you instructions on length & intensity along the way.

As far as scheduling, you get to choose the days of the week that work best, as long as you get each of them in.  Each week will come with a tracking form because it always feels great to check off a box!  There will be prompts on the printable form for you to keep track of the weights you used & how intensely you were able to push. 

The Nutrition

Women over 35 must absolutely eat in a way that supports their hormones, stress levels and fat burning. 

You will schedule a call the week before so we can determine what strategy will fit your life best AND will still get you results.  Options will include: meal plan based, counting macros, or following my signature 3P program. All of them have the capacity for success, depending on your starting point.

Along with a personalized nutrition plan for you to follow, I will share recipes, cooking tips & strategies along the way.  Subjects like nutrient timing, carb cycling, the perfect plate for fat loss, and the power of protein. These will be sent through email.  

This plan is not for you if you don't want to plan a decent amount of your meals ahead of time. It's also not a good program for vegans, we will utilize animal proteins because of their essential amino acids for muscle building.  While we aren't restricting alcohol, it's essential that it be limited to 3 drinks a week, on the high end.

For the best success, this program will take 60-90 minutes of food planning & preparation each week. If you are not willing to make some nutrition adjustments, you will not see the best results from this plan.

Sound serious??  It is!  I am serious about helping you get past the midlife plateau and back to your strong-ass-self again!  

 

The Check-ins, Support & Accountability

Each Sunday you will check in with me through email form.  I will send you the form link and you will share your wins, voice your concerns & let me know what questions you have. Don't worry, I will provide the questions for you!  I respond to all check ins no later than Mondays at 2pm. 

With the plan, you also get 3 personalized check ins. These are up to 30 minutes long and can be done over the phone or Zoom.  You have the power to schedule them for when you need them, using an online link.  During these calls, we will discuss your needs with the program- things that need to be adjusted, wins you've experienced, challenges you're facing with fitness & nutrition.  These calls can be scheduled Monday-Friday, with daytime and evening openings.

In addition, when you have concerns about the exercises, you will be able to text me short videos showing your form. I will help you tweak lifts for your body as needed. I respond to text messages between the hours of 8am and 8pm.

ARE YOU READY TO

 

LIFT HEAVY & WITH INTENSITY?

 

EAT TASTY NUTRITIOUS FOODS?

 

START SEEING VISABLE PROGRESS?

 

SIGN UP HERE

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More Questions or Hesitations? 

Let's hop on a call to see if this program is the one for you!

LET'S CHAT.