Be the strongest woman in L.A
Be the strongest woman in L.A
The only women-focused strength training program in Los Angeles that combines personalized coaching, structured nutrition plans, and comprehensive women's healthcare support. Offers a 360-degree approach that goes beyond traditional personal training
Start your journey with our signature 16-week strength-building program
The only women-focused strength training program in Los Angeles that combines personalized coaching, structured nutrition plans, and comprehensive women's healthcare support. Offers a 360-degree approach that goes beyond traditional personal training
Start your journey with our signature 16-week strength-building program
The only women-focused strength training program in Los Angeles that combines personalized coaching, structured nutrition plans, and comprehensive women's healthcare support. Offers a 360-degree approach that goes beyond traditional personal training
Start your journey with our signature 16-week strength-building program
STRONG
There may not be a single switch, but there are steps to a leaner and healthier you
If only getting strong were as simple as flipping a switch.
You’re closer than you think.
Every step you take is a step closer to a stronger you
Our Philosophy
Our Philosophy
Strength that goes beyond the weight room. Endurance outlasts any marathon. Beauty that outshine red carpet.
Strength that goes beyond the weight room. Endurance outlasts any marathon. Beauty that outshine red carpet.
Strength that goes beyond the weight room. Endurance outlasts any marathon. Beauty that outshine red carpet.
Real people. Real change.
"let me see if this for me" to "Oh wow, look at me now."
Imagine losing 13% body fat in 16 weeks!— that's you dropping two dress sizes, from a Size 12 to a Size 8!
4 steps in getting
to know you -
inside out
4 steps in getting
to know you -
inside out
Movement Assesment
We want to understand how your body moves. We look at your joints, your range of motion, and how your body moves as a team. Spot any strength imbalances, limitations, and issues. Having a clear picture of how you move allows your Strength Coach to write an effective training program for you
Movement Assesment
We want to understand how your body moves. We look at your joints, your range of motion, and how your body moves as a team. Spot any strength imbalances, limitations, and issues. Having a clear picture of how you move allows your Strength Coach to write an effective training program for you
Step 1
Movement AssesSment
We want to understand how your body moves. We look at your joints, your range of motion, and how your body moves as a team. Spot any strength imbalances, limitations, and issues. Having a clear picture of how you move allows your Strength Coach to write an effective training program for you
Dexa Scan
Step 2
DEXA SCAN
Ever wondered what your body is made of beyond the scale? DEXA is the answer. Your health is more than a number on the scale. This scan gives you real insight into your bones, fat, and muscle. Now you can see what’s really changing as you train. No more relying on ‘how you feel’ or what the mirror says.
Dexa Scan
Step 2
DEXA SCAN
Ever wondered what your body is made of beyond the scale? DEXA is the answer. Your health is more than a number on the scale. This scan gives you real insight into your bones, fat, and muscle. Now you can see what’s really changing as you train. No more relying on ‘how you feel’ or what the mirror says.
Dexa Scan
Step 2
DEXA SCAN
Ever wondered what your body is made of beyond the scale? DEXA is the answer. Your health is more than a number on the scale. This scan gives you real insight into your bones, fat, and muscle. Now you can see what’s really changing as you train. No more relying on ‘how you feel’ or what the mirror says.
Comprehensive LabS
Step 3
COMPREHENSIVE LABS
Your body has a lot to say. This comprehensive lab gives an overview of what's happening underneath the surface. You’re not just checking boxes—you’re getting a clear window into your health and a gentle step toward self-awareness. This lab serves as a conversation starter between you and your OB-GYN. Gives you the chance to navigate, spot hormonal shifts early, and address your needs before they become concerns
Comprehensive Labs
Step 3
COMPREHENSIVE LABS
Your body has a lot to say. This comprehensive lab gives an overview of what's happening underneath the surface. You’re not just checking boxes—you’re getting a clear window into your health and a gentle step toward self-awareness. This lab serves as a conversation starter between you and your OB-GYN. Gives you the chance to navigate, spot hormonal shifts early, and address your needs before they become concerns
Comprehensive LabS
Step 3
COMPREHENSIVE LABS
Your body has a lot to say. This comprehensive lab gives an overview of what's happening underneath the surface. You’re not just checking boxes—you’re getting a clear window into your health and a gentle step toward self-awareness. This lab serves as a conversation starter between you and your OB-GYN. Gives you the chance to navigate, spot hormonal shifts early, and address your needs before they become concerns
Micronutrient Test
Step 4
MICRONUTRIENTS TEST
Are you really getting what you need? We check your vitamins and minerals—see what’s missing. Your Registered Dietitian will use this report to spot any nutritional gaps that might be affecting your energy, cravings, hunger, or metabolism. Gives you a much clearer picture of what your body actually needs.
Micronutrient Test
Step 4
MICRONUTRIENTS TEST
Are you really getting what you need? We check your vitamins and minerals—see what’s missing. Your Registered Dietitian will use this report to spot any nutritional gaps that might be affecting your energy, cravings, hunger, or metabolism. Gives you a much clearer picture of what your body actually needs.
Ready to roll?
Ready to roll?
We are opening 5 slots for March. Spots are filling quickly, so don’t wait—book your first consultation now. You’ve taken the first step by seeking help; the next is to follow through and take action
We are opening 5 slots for March. Spots are filling quickly, so don’t wait—book your first consultation now. You’ve taken the first step by seeking help; the next is to follow through and take action
Our prices
Our prices
Program that fits your dress.
Program that fits your dress.
Getting started shouldn’t feel like assembling IKEA furniture without the manual. Here, it’s all warm welcomes, zero cold stares, and a path that’s as smooth as your favorite silk scarf.
Getting started shouldn’t feel like assembling IKEA furniture without the manual. Here, it’s all warm welcomes, zero cold stares, and a path that’s as smooth as your favorite silk scarf.
SINGUP IN APRIL
(20% OFF)
8-Weeks
Get you rolling
/ month
3x weekly 1:1 Strength Training
2 Dexa Scans
1 Session with OB-GYN
1 Session with Registered Dietitian
Enroll me for April
16-Weeks
Get you to finishing line
/ month
3x weekly 1:1 Strength Training
4 Dexa Scans
2 Sessions with OB-GYN
2 Sessions with Registred Dietitian
Enroll me for April
SINGUP IN APRIL
(20% OFF)
8-Weeks
Get you rolling
/ month
3x weekly 1:1 Strength Training
2 Dexa Scans
1 Session with OB-GYN
1 Session with Registered Dietitian
Enroll me for April
16-Weeks
Get you to finishing line
/ month
3x weekly 1:1 Strength Training
4 Dexa Scans
2 Sessions with OB-GYN
2 Sessions with Registred Dietitian
Enroll me for April
SINGUP IN APRIL
(20% OFF)
8-Weeks
Get you rolling
/ month
3x weekly 1:1 Strength Training
2 Dexa Scans
1 Session with OB-GYN
1 Session with Registered Dietitian
Enroll me for April
16-Weeks
Get you to finishing line
/ month
3x weekly 1:1 Strength Training
4 Dexa Scans
2 Sessions with OB-GYN
2 Sessions with Registred Dietitian
Enroll me for April
Outwork. Outlast. Outshine.
Outwork. Outlast. Outshine.
You crush your day. Sleep like a rock. Wake up unstoppable. Ready for whatever’s next.
That’s what happens with real nutrition. Balanced hormones. Less stress. More you. Start fueling right — and watch your days transform.
You crush your day. Sleep like a rock. Wake up unstoppable. Ready for whatever’s next.
That’s what happens with real nutrition. Balanced hormones. Less stress. More you. Start fueling right — and watch your days transform.
Outwork. Outlast. Outshine.
Outwork. Outlast. Outshine.
“I’m getting my spark back.”
“I’m getting my spark back.”
You are the epitome of strength. This training is the antidote to your battle fatigue
You are the epitome of strength. This training is the antidote to your battle fatigue
Loading oversized luggage into your car feels effortless. Single-handedly carrying every grocery bag in one trip without needing a Chiropractor. Run 5k, and your knees thank you, and you finally fit into your old favorite dress. That’s real-life strength in action.
Loading oversized luggage into your car feels effortless. Single-handedly carrying every grocery bag in one trip without needing a Chiropractor. Run 5k, and your knees thank you, and you finally fit into your old favorite dress. That’s real-life strength in action.
1,300+
1,300+
Coaching sessions
completed
50+
50+
Clients
supported
0+
0+
Years of professional
experience
1,500+
1,500+
Total weight loss
1,300+
1,300+
Coaching sessions
completed
50+
50+
Clients
supported
0+
0+
Years of professional
experience
1,500+
1,500+
Total weight loss
1,300+
1,300+
Coaching sessions
completed
50+
50+
Clients
supported
0+
0+
Years of professional
experience
1,500+
1,500+
Total weight loss
Your questions.
Answered.
To provide you with the utmost focused attention, we work with only 5 personal training clients per quarter. This allows us to support you and ensure you receive the care that you deserve. This exclusivity means we can offer personalized services, be on point with your weekly progress audits, and tailor your workout plans as you progress from week to week
I've never done any weight training before. Is this program suitable for me?
Absolutely! This program is perfect even if you've never done weight training before. We understand it can be a little intimidating at first, and we've all been there. We'll start with the basics, focusing on helping you feel comfortable and confident as you learn new exercises. You'll build strength step-by-step, with plenty of guidance on safe movement and proper technique. We break the training phases into smaller blocks while keeping it simple and manageable so that you can progress at your own pace. Over time, you'll notice not just increased strength, but also more energy and confidence in your everyday life. Our goal is to support you every step of the way, so you feel empowered both in and out of the gym.
I've never done any weight training before. Is this program suitable for me?
Absolutely! This program is perfect even if you've never done weight training before. We understand it can be a little intimidating at first, and we've all been there. We'll start with the basics, focusing on helping you feel comfortable and confident as you learn new exercises. You'll build strength step-by-step, with plenty of guidance on safe movement and proper technique. We break the training phases into smaller blocks while keeping it simple and manageable so that you can progress at your own pace. Over time, you'll notice not just increased strength, but also more energy and confidence in your everyday life. Our goal is to support you every step of the way, so you feel empowered both in and out of the gym.
What kind of programs do you offer?
What kind of programs do you offer?
We primarily offer in-person, one-on-one strength coaching, which allows us to truly personalize your experience and support you in a way that fits your unique needs and goals. You have a watchful eye from your strength coach, who is there to guide you in every one of your moves, making necessary adjustments when needed on the fly and making sure your lifting technique is dialed in. Working together in person creates a deeper level of accountability and connection, allowing us to address your questions and challenges in real time. Not only is this the most effective form of coaching, but it also saves you time while bringing meaningful results.
How do you monitor progress?
How do you monitor progress?
We believe in tracking your progress with real data, so you can see your results and stay motivated! We only know what we measure. The first place to start is always having real data on your body, so you know exactly where you're at and what's working for you. We begin by establishing a baseline with a DEXA scan to measure your body composition, and we repeat this every 4 weeks throughout the 16-week program. Along with our women's comprehensive lab panels, we also run basic lab tests, like a metabolic panel, before and after the program to see what's happening underneath the surface. Tracking your strength and performance in the gym is key, and we use our training app and progress videos to help you see those changes. Progress photos every 2 weeks are another powerful way to visually track your transformation over time. Having all of this information gives you more control over your health, keeps you motivated, and allows you to make targeted adjustments along the way, so you always know exactly how far you've come and where you can keep improving. “We train, we track, and we celebrate every win.”
Why does the program last 16 weeks?
Why does the program last 16 weeks?
16 weeks is the sweet spot for seeing and feeling real changes in your body and your mindset and you finally graduate from your goal. Look, a real change takes time, establishing a new routine takes a lot of adjustments, and committing to something new will take you on a lot of learning points. The last thing that we want when you get on board is to get you overwhelmed with the overnight changes while still carrying your daily responsibilities. So we crafted this program in a way that it allows you to slowly adjust yourself to this new lifestyle, which most training program missing. We believe in imperfect consistency. While 16 weeks is the most realistic timeline for achieving non ambitious goal, when you have a clear goal and a set timeframe, it's so much easier to stay focused and motivated.
I’m not 100% sure I can get those results. Will this program guarantee it?
I’m not 100% sure I can get those results. Will this program guarantee it?
There is nothing in life that is guaranteed. We definitely understand the fear and doubt.
This program is designed to help you break through the mental barriers and self-doubt that might have held you back. You might start out thinking you're not someone who sticks to plans, but by the end, you'll see yourself as someone who thrives on tracking progress and seeing measurable results. Josh Kaufman's in his book "The First 20 Hours" shows that you can pick up new skills quickly by spending just 20 hours on focused practice. You can make big strides in a short amount of time by breaking things down into smaller steps, cutting out distractions, and getting quick feedback. This isn't about being perfect—it's about getting better, week by week. While this intensive program's main objective is to get you the results, the real value of these 16 weeks isn't just the results you'll see, but the knowledge and tools you'll take with you for life. Is like your teenage self went to summer camp, where you picked up life skills, coping strategies, and knowledge that will help you long after camp is over.
What is your coaching method?
What is your coaching method?
Our coaching method is all about helping you make steady, sustainable progress by focusing on the core principle of progressive overload. What this means is that we gradually increase the challenge in your workouts so your body keeps adapting and getting stronger. We use a structured approach called periodization, which simply means we change up your exercises, focus, and intensity in cycles to keep things balanced and to help you avoid plateaus. We know that all of this can sound a bit technical, but at the end of the day, it's about following a clear, step-by-step plan that is personalized for you as a woman. We take into account your energy levels, your recovery, your hormones, and your lifestyle, so your training actually fits into your life, not the other way around. Our goal is for this training to be something that supports you, not something that adds more stress. Every session is designed to help you feel stronger, more confident, and more in control of your health, so when you leave the training, you will feel better than when you walked in.
Do you offer an online program?
Do you offer an online program?
Our primary focus is on in-person, one-on-one coaching. We understand that having someone right there with you makes all the difference in your progress. We intentionally keep our number of clients small, working with just 5 clients each quarter, so you get the focused attention. Working with a small number of clients allows us to give you the attention you deserve, personalize your experience, from weekly progress check-ins to training plans that are tailored specifically for you. The training goes beyond the gym floor; the support doesn't stop when you walk out of the gym. We stay connected between sessions to make sure you have the guidance and accountability you need so you can keep building on your results, see real changes, and stay on track with your goals.
What kind of results can I expect from this program?
What kind of results can I expect from this program?
Results are vary. But! Your results will often make your friends ask, "What did you do?!" Imagine getting your first unassisted pull-up, repping on a full-body push-up, running three miles with ease and not bursting your knees, single-handedly carrying groceries without breaking your back, and finally fitting into your old clothes—or maybe even needing a wardrobe overhaul. Each milestone is a thrilling step toward the life you want. Every win fuels your journey to a stronger, more confident you.
Can I do the program without the nutrition coaching?
Can I do the program without the nutrition coaching?
Our program starts with a strong focus on nutrition. High-quality foods are the foundation for everything you want to achieve in your training and your overall health. Think of nutrition as fuel for your body. Just like a race car needs premium gas for optimized performance, your body needs good nutrition to perform at its best. Nutrition is the antidote to your health and the nourishment to your body.Your body depends on quality nutrition to recover faster, build muscle, and make real progress. When you dial in your nutrition, you'll notice more energy, better focus, and steady improvements in your strength. It's not just about what you see in the mirror or on the scale—good nutrition supports your body and your mind, helping you feel your best every single day.
How much time do I need to commit each week to the program?
How much time do I need to commit each week to the program?
To get the most out of this program, you need to set aside three hours each week for strength training(three one-hour sessions at the gym), on top of an hour of brisk walking every day. This adds up to at least ten hours of planned activity each week, which is essential for the results to happen. If you're already doing pilates or yoga and want to keep those in your routine, absolutely keep going. This is a great combination for building strength and muscle, boosting your metabolism, and supporting your cardiovascular health. Yoga and pilates are also excellent ways to complement your weight training, helping you stay flexible and balanced as you build muscle.
Do you offer any programs besides your Signature 16-week and 8-week foundational program?
Do you offer any programs besides your Signature 16-week and 8-week foundational program?
Good news! We have our Continuum Progressive Program for graduates of our 16-week foundational program. We created this as part of our Longevity Plan, as we believe weight training is a lifetime journey, and we encourage you to continue building strength. Our aim is to ensure that you have a smooth transition from the 16-week program by giving you relevant tools, education, and support, as part of our commitment to a more sustainable routine that empowers you for the rest of your life
What makes your training program different from a Personal Training program?
What makes your training program different from a Personal Training program?
We get this question all the time, and we love it because it gives us a chance to break down what really sets our program apart. Most traditional personal training at a commercial gym or health club is designed to keep you forever. Often without a clear plan for long-term progress. Exercise selection often changes from session to session to keep things interesting and less mundane, and the program is often created by mixing things up in a way that is fun and engaging. For some people who are just starting out and want to move more, and just want to break a sweat, this is a good alternative, but it doesn't always lead to real results and lasting progress that most people are looking for.
What we do is different. Our Strength Training program is another level, and is all about the small details, structure that will lead to results. Your progress starts from day-1. After a full movement assessment, your coach takes the time to map out a 16-week plan that's broken into four clear phases, each one building on the last. Every phase lasts about four weeks, so you're not just working out—you're actually getting stronger, week after week. This approach is all about helping you see and feel real results, not just keeping you coming back and breaking a sweat.
What are the prerequisites for the training program?
What are the prerequisites for the training program?
You do not need any previous training experience to get started, but if you have a medical condition that needs to be addressed, it is important to get clearance from your physician first. What matters most is that you come in committed, focused, ready to collaborate.
I'm currently working through some injuries. Is this program safe for me?
I'm currently working through some injuries. Is this program safe for me?
First, we want to acknowledge how important it is to really listen to your body, especially when you're working through injuries. Your safety is always the top priority. This program is designed to be adaptable, so you can modify movements and adjust intensity based on your current recovery stage and fit exactly where you are right now. If you're already working with a Physical Therapist, just send us an introductory email, and we will take it from there. We make sure we have all the relevant information about your progress and treatment plans. We believe in a collaborative approach where you get the best treatment, making sure you get the best support possible both in the treatment room and weight room, so you can heal and build strength in a way that works for you.
Do you offer installment plans?
Do you offer installment plans?
Absolutely. We know that paying for a 16-week program all at once can feel overwhelming, so we offer flexible monthly installment plans to make it more manageable. This way, you can focus on your progress and your health, without the added stress of a large upfront payment.
Your questions.
Answered.
To provide you with the utmost focused attention, we work with only 5 personal training clients per quarter. This allows us to support you and ensure you receive the care that you deserve. This exclusivity means we can offer personalized services, be on point with your weekly progress audits, and tailor your workout plans as you progress from week to week
I've never done any weight training before. Is this program suitable for me?
Absolutely! This program is perfect even if you've never done weight training before. We understand it can be a little intimidating at first, and we've all been there. We'll start with the basics, focusing on helping you feel comfortable and confident as you learn new exercises. You'll build strength step-by-step, with plenty of guidance on safe movement and proper technique. We break the training phases into smaller blocks while keeping it simple and manageable so that you can progress at your own pace. Over time, you'll notice not just increased strength, but also more energy and confidence in your everyday life. Our goal is to support you every step of the way, so you feel empowered both in and out of the gym.
I've never done any weight training before. Is this program suitable for me?
Absolutely! This program is perfect even if you've never done weight training before. We understand it can be a little intimidating at first, and we've all been there. We'll start with the basics, focusing on helping you feel comfortable and confident as you learn new exercises. You'll build strength step-by-step, with plenty of guidance on safe movement and proper technique. We break the training phases into smaller blocks while keeping it simple and manageable so that you can progress at your own pace. Over time, you'll notice not just increased strength, but also more energy and confidence in your everyday life. Our goal is to support you every step of the way, so you feel empowered both in and out of the gym.
What kind of programs do you offer?
What kind of programs do you offer?
We primarily offer in-person, one-on-one strength coaching, which allows us to truly personalize your experience and support you in a way that fits your unique needs and goals. You have a watchful eye from your strength coach, who is there to guide you in every one of your moves, making necessary adjustments when needed on the fly and making sure your lifting technique is dialed in. Working together in person creates a deeper level of accountability and connection, allowing us to address your questions and challenges in real time. Not only is this the most effective form of coaching, but it also saves you time while bringing meaningful results.
How do you monitor progress?
How do you monitor progress?
We believe in tracking your progress with real data, so you can see your results and stay motivated! We only know what we measure. The first place to start is always having real data on your body, so you know exactly where you're at and what's working for you. We begin by establishing a baseline with a DEXA scan to measure your body composition, and we repeat this every 4 weeks throughout the 16-week program. Along with our women's comprehensive lab panels, we also run basic lab tests, like a metabolic panel, before and after the program to see what's happening underneath the surface. Tracking your strength and performance in the gym is key, and we use our training app and progress videos to help you see those changes. Progress photos every 2 weeks are another powerful way to visually track your transformation over time. Having all of this information gives you more control over your health, keeps you motivated, and allows you to make targeted adjustments along the way, so you always know exactly how far you've come and where you can keep improving. “We train, we track, and we celebrate every win.”
Why does the program last 16 weeks?
Why does the program last 16 weeks?
16 weeks is the sweet spot for seeing and feeling real changes in your body and your mindset and you finally graduate from your goal. Look, a real change takes time, establishing a new routine takes a lot of adjustments, and committing to something new will take you on a lot of learning points. The last thing that we want when you get on board is to get you overwhelmed with the overnight changes while still carrying your daily responsibilities. So we crafted this program in a way that it allows you to slowly adjust yourself to this new lifestyle, which most training program missing. We believe in imperfect consistency. While 16 weeks is the most realistic timeline for achieving non ambitious goal, when you have a clear goal and a set timeframe, it's so much easier to stay focused and motivated.
I’m not 100% sure I can get those results. Will this program guarantee it?
I’m not 100% sure I can get those results. Will this program guarantee it?
There is nothing in life that is guaranteed. We definitely understand the fear and doubt.
This program is designed to help you break through the mental barriers and self-doubt that might have held you back. You might start out thinking you're not someone who sticks to plans, but by the end, you'll see yourself as someone who thrives on tracking progress and seeing measurable results. Josh Kaufman's in his book "The First 20 Hours" shows that you can pick up new skills quickly by spending just 20 hours on focused practice. You can make big strides in a short amount of time by breaking things down into smaller steps, cutting out distractions, and getting quick feedback. This isn't about being perfect—it's about getting better, week by week. While this intensive program's main objective is to get you the results, the real value of these 16 weeks isn't just the results you'll see, but the knowledge and tools you'll take with you for life. Is like your teenage self went to summer camp, where you picked up life skills, coping strategies, and knowledge that will help you long after camp is over.
What is your coaching method?
What is your coaching method?
Our coaching method is all about helping you make steady, sustainable progress by focusing on the core principle of progressive overload. What this means is that we gradually increase the challenge in your workouts so your body keeps adapting and getting stronger. We use a structured approach called periodization, which simply means we change up your exercises, focus, and intensity in cycles to keep things balanced and to help you avoid plateaus. We know that all of this can sound a bit technical, but at the end of the day, it's about following a clear, step-by-step plan that is personalized for you as a woman. We take into account your energy levels, your recovery, your hormones, and your lifestyle, so your training actually fits into your life, not the other way around. Our goal is for this training to be something that supports you, not something that adds more stress. Every session is designed to help you feel stronger, more confident, and more in control of your health, so when you leave the training, you will feel better than when you walked in.
Do you offer an online program?
Do you offer an online program?
Our primary focus is on in-person, one-on-one coaching. We understand that having someone right there with you makes all the difference in your progress. We intentionally keep our number of clients small, working with just 5 clients each quarter, so you get the focused attention. Working with a small number of clients allows us to give you the attention you deserve, personalize your experience, from weekly progress check-ins to training plans that are tailored specifically for you. The training goes beyond the gym floor; the support doesn't stop when you walk out of the gym. We stay connected between sessions to make sure you have the guidance and accountability you need so you can keep building on your results, see real changes, and stay on track with your goals.
What kind of results can I expect from this program?
What kind of results can I expect from this program?
Results are vary. But! Your results will often make your friends ask, "What did you do?!" Imagine getting your first unassisted pull-up, repping on a full-body push-up, running three miles with ease and not bursting your knees, single-handedly carrying groceries without breaking your back, and finally fitting into your old clothes—or maybe even needing a wardrobe overhaul. Each milestone is a thrilling step toward the life you want. Every win fuels your journey to a stronger, more confident you.
Can I do the program without the nutrition coaching?
Can I do the program without the nutrition coaching?
Our program starts with a strong focus on nutrition. High-quality foods are the foundation for everything you want to achieve in your training and your overall health. Think of nutrition as fuel for your body. Just like a race car needs premium gas for optimized performance, your body needs good nutrition to perform at its best. Nutrition is the antidote to your health and the nourishment to your body.Your body depends on quality nutrition to recover faster, build muscle, and make real progress. When you dial in your nutrition, you'll notice more energy, better focus, and steady improvements in your strength. It's not just about what you see in the mirror or on the scale—good nutrition supports your body and your mind, helping you feel your best every single day.
How much time do I need to commit each week to the program?
How much time do I need to commit each week to the program?
To get the most out of this program, you need to set aside three hours each week for strength training(three one-hour sessions at the gym), on top of an hour of brisk walking every day. This adds up to at least ten hours of planned activity each week, which is essential for the results to happen. If you're already doing pilates or yoga and want to keep those in your routine, absolutely keep going. This is a great combination for building strength and muscle, boosting your metabolism, and supporting your cardiovascular health. Yoga and pilates are also excellent ways to complement your weight training, helping you stay flexible and balanced as you build muscle.
Do you offer any programs besides your Signature 16-week and 8-week foundational program?
Do you offer any programs besides your Signature 16-week and 8-week foundational program?
Good news! We have our Continuum Progressive Program for graduates of our 16-week foundational program. We created this as part of our Longevity Plan, as we believe weight training is a lifetime journey, and we encourage you to continue building strength. Our aim is to ensure that you have a smooth transition from the 16-week program by giving you relevant tools, education, and support, as part of our commitment to a more sustainable routine that empowers you for the rest of your life
What makes your training program different from a Personal Training program?
What makes your training program different from a Personal Training program?
We get this question all the time, and we love it because it gives us a chance to break down what really sets our program apart. Most traditional personal training at a commercial gym or health club is designed to keep you forever. Often without a clear plan for long-term progress. Exercise selection often changes from session to session to keep things interesting and less mundane, and the program is often created by mixing things up in a way that is fun and engaging. For some people who are just starting out and want to move more, and just want to break a sweat, this is a good alternative, but it doesn't always lead to real results and lasting progress that most people are looking for.
What we do is different. Our Strength Training program is another level, and is all about the small details, structure that will lead to results. Your progress starts from day-1. After a full movement assessment, your coach takes the time to map out a 16-week plan that's broken into four clear phases, each one building on the last. Every phase lasts about four weeks, so you're not just working out—you're actually getting stronger, week after week. This approach is all about helping you see and feel real results, not just keeping you coming back and breaking a sweat.
What are the prerequisites for the training program?
What are the prerequisites for the training program?
You do not need any previous training experience to get started, but if you have a medical condition that needs to be addressed, it is important to get clearance from your physician first. What matters most is that you come in committed, focused, ready to collaborate.
I'm currently working through some injuries. Is this program safe for me?
I'm currently working through some injuries. Is this program safe for me?
First, we want to acknowledge how important it is to really listen to your body, especially when you're working through injuries. Your safety is always the top priority. This program is designed to be adaptable, so you can modify movements and adjust intensity based on your current recovery stage and fit exactly where you are right now. If you're already working with a Physical Therapist, just send us an introductory email, and we will take it from there. We make sure we have all the relevant information about your progress and treatment plans. We believe in a collaborative approach where you get the best treatment, making sure you get the best support possible both in the treatment room and weight room, so you can heal and build strength in a way that works for you.
Do you offer installment plans?
Do you offer installment plans?
Absolutely. We know that paying for a 16-week program all at once can feel overwhelming, so we offer flexible monthly installment plans to make it more manageable. This way, you can focus on your progress and your health, without the added stress of a large upfront payment.
Your questions.
Answered.
I've never done any weight training before. Is this program suitable for me?
Absolutely! This program is perfect even if you've never done weight training before. We understand it can be a little intimidating at first, and we've all been there. We'll start with the basics, focusing on helping you feel comfortable and confident as you learn new exercises. You'll build strength step-by-step, with plenty of guidance on safe movement and proper technique. We break the training phases into smaller blocks while keeping it simple and manageable so that you can progress at your own pace. Over time, you'll notice not just increased strength, but also more energy and confidence in your everyday life. Our goal is to support you every step of the way, so you feel empowered both in and out of the gym.
I've never done any weight training before. Is this program suitable for me?
Absolutely! This program is perfect even if you've never done weight training before. We understand it can be a little intimidating at first, and we've all been there. We'll start with the basics, focusing on helping you feel comfortable and confident as you learn new exercises. You'll build strength step-by-step, with plenty of guidance on safe movement and proper technique. We break the training phases into smaller blocks while keeping it simple and manageable so that you can progress at your own pace. Over time, you'll notice not just increased strength, but also more energy and confidence in your everyday life. Our goal is to support you every step of the way, so you feel empowered both in and out of the gym.
What kind of programs do you offer?
What kind of programs do you offer?
We primarily offer in-person, one-on-one strength coaching, which allows us to truly personalize your experience and support you in a way that fits your unique needs and goals. You have a watchful eye from your strength coach, who is there to guide you in every one of your moves, making necessary adjustments when needed on the fly and making sure your lifting technique is dialed in. Working together in person creates a deeper level of accountability and connection, allowing us to address your questions and challenges in real time. Not only is this the most effective form of coaching, but it also saves you time while bringing meaningful results.
How do you monitor progress?
How do you monitor progress?
We believe in tracking your progress with real data, so you can see your results and stay motivated! We only know what we measure. The first place to start is always having real data on your body, so you know exactly where you're at and what's working for you. We begin by establishing a baseline with a DEXA scan to measure your body composition, and we repeat this every 4 weeks throughout the 16-week program. Along with our women's comprehensive lab panels, we also run basic lab tests, like a metabolic panel, before and after the program to see what's happening underneath the surface. Tracking your strength and performance in the gym is key, and we use our training app and progress videos to help you see those changes. Progress photos every 2 weeks are another powerful way to visually track your transformation over time. Having all of this information gives you more control over your health, keeps you motivated, and allows you to make targeted adjustments along the way, so you always know exactly how far you've come and where you can keep improving. “We train, we track, and we celebrate every win.”
Why does the program last 16 weeks?
Why does the program last 16 weeks?
16 weeks is the sweet spot for seeing and feeling real changes in your body and your mindset and you finally graduate from your goal. Look, a real change takes time, establishing a new routine takes a lot of adjustments, and committing to something new will take you on a lot of learning points. The last thing that we want when you get on board is to get you overwhelmed with the overnight changes while still carrying your daily responsibilities. So we crafted this program in a way that it allows you to slowly adjust yourself to this new lifestyle, which most training program missing. We believe in imperfect consistency. While 16 weeks is the most realistic timeline for achieving non ambitious goal, when you have a clear goal and a set timeframe, it's so much easier to stay focused and motivated.
I’m not 100% sure I can get those results. Will this program guarantee it?
I’m not 100% sure I can get those results. Will this program guarantee it?
There is nothing in life that is guaranteed. We definitely understand the fear and doubt.
This program is designed to help you break through the mental barriers and self-doubt that might have held you back. You might start out thinking you're not someone who sticks to plans, but by the end, you'll see yourself as someone who thrives on tracking progress and seeing measurable results. Josh Kaufman's in his book "The First 20 Hours" shows that you can pick up new skills quickly by spending just 20 hours on focused practice. You can make big strides in a short amount of time by breaking things down into smaller steps, cutting out distractions, and getting quick feedback. This isn't about being perfect—it's about getting better, week by week. While this intensive program's main objective is to get you the results, the real value of these 16 weeks isn't just the results you'll see, but the knowledge and tools you'll take with you for life. Is like your teenage self went to summer camp, where you picked up life skills, coping strategies, and knowledge that will help you long after camp is over.
What is your coaching method?
What is your coaching method?
Our coaching method is all about helping you make steady, sustainable progress by focusing on the core principle of progressive overload. What this means is that we gradually increase the challenge in your workouts so your body keeps adapting and getting stronger. We use a structured approach called periodization, which simply means we change up your exercises, focus, and intensity in cycles to keep things balanced and to help you avoid plateaus. We know that all of this can sound a bit technical, but at the end of the day, it's about following a clear, step-by-step plan that is personalized for you as a woman. We take into account your energy levels, your recovery, your hormones, and your lifestyle, so your training actually fits into your life, not the other way around. Our goal is for this training to be something that supports you, not something that adds more stress. Every session is designed to help you feel stronger, more confident, and more in control of your health, so when you leave the training, you will feel better than when you walked in.
Do you offer an online program?
Do you offer an online program?
Our primary focus is on in-person, one-on-one coaching. We understand that having someone right there with you makes all the difference in your progress. We intentionally keep our number of clients small, working with just 5 clients each quarter, so you get the focused attention. Working with a small number of clients allows us to give you the attention you deserve, personalize your experience, from weekly progress check-ins to training plans that are tailored specifically for you. The training goes beyond the gym floor; the support doesn't stop when you walk out of the gym. We stay connected between sessions to make sure you have the guidance and accountability you need so you can keep building on your results, see real changes, and stay on track with your goals.
What kind of results can I expect from this program?
What kind of results can I expect from this program?
Results are vary. But! Your results will often make your friends ask, "What did you do?!" Imagine getting your first unassisted pull-up, repping on a full-body push-up, running three miles with ease and not bursting your knees, single-handedly carrying groceries without breaking your back, and finally fitting into your old clothes—or maybe even needing a wardrobe overhaul. Each milestone is a thrilling step toward the life you want. Every win fuels your journey to a stronger, more confident you.
Can I do the program without the nutrition coaching?
Can I do the program without the nutrition coaching?
Our program starts with a strong focus on nutrition. High-quality foods are the foundation for everything you want to achieve in your training and your overall health. Think of nutrition as fuel for your body. Just like a race car needs premium gas for optimized performance, your body needs good nutrition to perform at its best. Nutrition is the antidote to your health and the nourishment to your body.Your body depends on quality nutrition to recover faster, build muscle, and make real progress. When you dial in your nutrition, you'll notice more energy, better focus, and steady improvements in your strength. It's not just about what you see in the mirror or on the scale—good nutrition supports your body and your mind, helping you feel your best every single day.
How much time do I need to commit each week to the program?
How much time do I need to commit each week to the program?
To get the most out of this program, you need to set aside three hours each week for strength training(three one-hour sessions at the gym), on top of an hour of brisk walking every day. This adds up to at least ten hours of planned activity each week, which is essential for the results to happen. If you're already doing pilates or yoga and want to keep those in your routine, absolutely keep going. This is a great combination for building strength and muscle, boosting your metabolism, and supporting your cardiovascular health. Yoga and pilates are also excellent ways to complement your weight training, helping you stay flexible and balanced as you build muscle.
Do you offer any programs besides your Signature 16-week and 8-week foundational program?
Do you offer any programs besides your Signature 16-week and 8-week foundational program?
Good news! We have our Continuum Progressive Program for graduates of our 16-week foundational program. We created this as part of our Longevity Plan, as we believe weight training is a lifetime journey, and we encourage you to continue building strength. Our aim is to ensure that you have a smooth transition from the 16-week program by giving you relevant tools, education, and support, as part of our commitment to a more sustainable routine that empowers you for the rest of your life
What makes your training program different from a Personal Training program?
What makes your training program different from a Personal Training program?
We get this question all the time, and we love it because it gives us a chance to break down what really sets our program apart. Most traditional personal training at a commercial gym or health club is designed to keep you forever. Often without a clear plan for long-term progress. Exercise selection often changes from session to session to keep things interesting and less mundane, and the program is often created by mixing things up in a way that is fun and engaging. For some people who are just starting out and want to move more, and just want to break a sweat, this is a good alternative, but it doesn't always lead to real results and lasting progress that most people are looking for.
What we do is different. Our Strength Training program is another level, and is all about the small details, structure that will lead to results. Your progress starts from day-1. After a full movement assessment, your coach takes the time to map out a 16-week plan that's broken into four clear phases, each one building on the last. Every phase lasts about four weeks, so you're not just working out—you're actually getting stronger, week after week. This approach is all about helping you see and feel real results, not just keeping you coming back and breaking a sweat.
What are the prerequisites for the training program?
What are the prerequisites for the training program?
You do not need any previous training experience to get started, but if you have a medical condition that needs to be addressed, it is important to get clearance from your physician first. What matters most is that you come in committed, focused, ready to collaborate.
I'm currently working through some injuries. Is this program safe for me?
I'm currently working through some injuries. Is this program safe for me?
First, we want to acknowledge how important it is to really listen to your body, especially when you're working through injuries. Your safety is always the top priority. This program is designed to be adaptable, so you can modify movements and adjust intensity based on your current recovery stage and fit exactly where you are right now. If you're already working with a Physical Therapist, just send us an introductory email, and we will take it from there. We make sure we have all the relevant information about your progress and treatment plans. We believe in a collaborative approach where you get the best treatment, making sure you get the best support possible both in the treatment room and weight room, so you can heal and build strength in a way that works for you.
Do you offer installment plans?
Do you offer installment plans?
Absolutely. We know that paying for a 16-week program all at once can feel overwhelming, so we offer flexible monthly installment plans to make it more manageable. This way, you can focus on your progress and your health, without the added stress of a large upfront payment.
To provide you with the utmost focused attention, we work with only 5 personal training clients per quarter. This allows us to support you and ensure you receive the care that you deserve. This exclusivity means we can offer personalized services, be on point with your weekly progress audits, and tailor your workout plans as you progress from week to week