An efficient 10 week strength training and fat burning program for girls on the go.
Get the courseSo what exactly is the 10 Week Course and Why Should I get it?
Firstly, I’ve found that this plan works best for women who are determined and who are willing to put in the work. Any client of mine that has been those two things, regardless
of initial starting weight, past health/fitness experience, or available time, has gotten AMAZING results in their physique, confidence, and self control.
Doing tons of yoga, pilates, barre and cycling is GREAT for burning calories but if you’ve been doing that for months and haven’t seen that “toned” look you’re going for - you’re not alone. Most women think burning calories = getting toned but strength training needs to be part of your weekly routine in order to achieve that.
In the 10 Week Plan, women are given 3 strength training days a week, 2 cardio days, + 1 random activity day. We focus on functional movement patterns like Squat, Hinge, Push, Pull, and Uni-Lateral. Each workout starts with a dynamic warm
up then typically has 3 sets of 9 exercises that are divided into 3 circuits, and each exercise comes with a video so you know exactly what to do.
The workouts can be done at your gym or at home. If you plan on doing the workouts at home you will need 1 pair of lighter weights (10 lbs), and at least 1 heavier dumbbell or kettlebell (30 lbs+), a mat, and ideally a heavy booty band or hip circle.
I believe that everyone needs someone to hold them accountable. I personally have a coach, my coach has a coach - it’s NORMAL. We can’t be expected to do everything alone without guidance and think that we’re just going to nail it. With this plan - I will make sure to give you small bits of info each week and have you apply it to your life that same week.
Each week you will receive an e-mail straight to your inbox that will give you “the focus” for the week, related handouts, and then a short list of “homework” that you are to e-mail back to me at the following week’s Check In. Sound like a lot? Don’t worry, I know you all have lives and a to do list that’s already overwhelming. The homework is very doable and has small action steps that you can realistically start adding to your routine.
Most women in the US are approx 160 pounds, consume 40-60 grams of protein a day and 200-250 grams of carbs. Most women are also very frustrated with the overload of information out there, want to LOSE weight, and feel like keeping up
with the trends is exhausting. If you have ever done a diet, regardless of what it is, it has worked because one way or another, you created a caloric deficit.
That’s why in the 10 Week Plan I take the time to go through and figure out exactly how many calories, carbs, fats, and protein each client should be getting depending on their goals. That’s right - you get a personal macro break down
so that you know how many calories YOU should be aiming for on a workout day and a non workout day.
This week has not slowed down a bit but I’m down like 4 pounds without very much gym time!
You literally have made such an impact on my life and I’m so happy that you are helping, and supporting me through all of this
I lost 5 pounds! I feel amazing. My confidence has gone up so much in just a week + I have way more energy!
Strength Training
10 Week Plan Workout Structure
Health Coaching Weekly Emails