8 Weeks. 3 days a week. 45 minutes a day.

Introducing you to LIFT my first full-length strength building program

Because Your first line of defense for “age related” aches and pains is strength training.

LIFT is a 8-week progressive strength program designed to help you build confidence and get strong with three guided workouts per week. Simple, effective, and made for real life.

What's inside LIFT? No guesswork, just progressive strength.

LIFT gives you the structure, support, and guidance you need to stop second-guessing yourself and start building real strength with a clear, progressive plan. 8 WEEKS of everything you need to take you from unsure to confident, capable, and strong.

LIFT takes the confusion out of strength training and gives you a structured roadmap to follow. No more wondering what to do next—just follow the plan, and get stronger.

What format is LIFT delivered in? LIFT is a program that lives inside my Calm + Strong website. You'll log in to access the LIFT program for your workouts.

✅ New Build Your Base 2-week bonus (bodyweight block)

✅ Three structured workouts per week with step-by-step PDF notes.

✅ Expert Video Instruction – Full demo videos where I talk you through every movement. They are not follow along like a group class. LIFT teaches you how to do strength—with clear guidance.

✅ Resource hub – Support for all your questions with notes and video breakdowns.

✅ Designed for Yoga Lovers – No overwhelming gym culture—just effective, mindful strength work that fits your life.

✅ Yours to Keep – Repeat the program anytime to continue building strength.

✅ BONUS: My go-to equipment guide so you can make the most of your workouts anywhere—home, gym, or on the go.

LIFT is designed to be simple and effective, whether you’re working out at home or in a gym.

EQUIPMENT: Here’s what I’ll be using in LIFT:

✔️ Bodyweight – foundational strength and mobility moves

✔️ Dumbbells – for progressive loading and strength gains

✔️ Kettlebells – for dynamic, full-body strength work

✔️ Resistance Bands – for added push-pull variety

Ideally you'll have one set of moderate and one set of heavy weight dumbbells. Don’t have all that? You can do this program with bodyweight and resistance bands - but to progress and build strength over time, you'll need to grab some weight and increase the load.

Is it beginner friendly? Yes, all levels can do this program. Regressions are given and I use a rest-based approach to training meaning this is not circuit based. You rest between sets and that rest is determined by you. *Always check with your medical professional before beginning an exercise program.

How long do I have access to LIFT? Forever. You'll have access to the LIFT: the Strength Blueprint forever. This is a living breathing program that I update with new content.

How is LIFT different than other workout programs? LIFT is designed for people who do yoga. It is built around the five essential movement patterns: squat, hinge, push, pull, and rotate. You will LEARN how to do strength. Not just follow along. This intentional approach ensures you’re moving your whole body through its full range of motion — no wasted effort, just effective exercises designed to help you build real strength. LIFT is made for women who want to focus on getting stronger.