This is the exact same program that we run at our in-person Elevate location in Blaine, MN! We rotate this program every 3-4 weeks, so you get fresh new workouts automatically! Our founder (Teresa) uses this program as well, as we believe that it’s important to practice what we preach! She used to overtrain 6 days/wk with lots of cardio, but learned that females 35+ yrs old need to train different in their perimenopause years due to hormonal changes. The rep ranges are between 5-10 reps with 3 supersets (2 different lifts/moves per set). We integrate some pilates, yoga and physical therapy style moves to help with mobility and stability as we age and lose estrogen (a lubricating hormone), and also to reduce the risk of injury. 4-5 days of lifts/week, 2-3 days off (instead of lifting, focus on meal prep, family time, or anything that fills your cup emotionally & mentally. Inside the online program (in the app) there are videos demonstrating every move. Equipment needed: Squat Rack Barbell Plates Dumbbells Mini-Bands Bench (incline capable) Long Bands (no handles) Long Bands (with handles) TRX (suspension trainer) Ab Mat Step Riser Val Slides Lifting is SO important, but knowing how to lift, what to lift and how much to lift can often be confusing. Start with lower weight, and if you have good form, and it feels "easy", then increase your weight load. And no, you will NOT get "bulky" if you start lifting. As a woman, that is very difficult to do. You will however become stronger, be able to do more things around the house easier, improve health markers at the doctors, get a more toned physique, burn more calories at rest, build bone strength, increase neuroplasticity (strengthen your brain), aid your lymphatic system (yes, this is a thing and it's accomplished through lifting and movement), and the list goes on. If you have questions, please reach out to us at [email protected]

This service is for 1 45-60 min 1-on-1 in person Personal Training session with Teresa. Please message me directly via email to discuss day/time availability. This is a great option for those looking for guidance in a gym as well. If you don't know proper form and want guidance before joining a group setting. You can purchase these sessions on an as-needed basis until you feel comfortable doing things without 1-on-1 help.

This service is for 6 45-60 min 1-on-1 in person Personal Training sessions. Please message me directly via email to discuss day/time availability. [email protected] This is a great option for those who want to save a little more, and try out personal training to see if it's a good fit for them. These sessions must be used within a 4 week time period. So you must have availability to train 2x/week for at least 2 of the 4 weeks.

This is for those who like a mixture of at-home (no equipment) and gym (machines) to be able to mix things up. Please read the details below before purchasing (in regards to the machines listed - make sure your gym has a majority of them, or one's that are similar). This variety pack includes: 3 Days of bodyweight (at-home) programming. 3 Days of machine strength (gym) programming. 1 Warm-up routine. 1 Foam rolling routine. Workouts included: Bodyweight Pure Strength Workout est. 24 min, 8 exercises Bodyweight Strength Endurance Workout est. 28 min, 8 exercises Bodyweight Tabata Interval Workout est. 27 min, 19 exercises Full Body Dynamic Warm Up est. 9 min, 16 exercises Full Body Foam Roller est. 5 min, 9 moves Legs (Day 1) est. 16 minutes, 5 exercises Push (Day 2) est. 18 minutes, 6 exercise Pull (Day 3) est. 15 minutes, 5 exercises Machines needed: Machine Leg Press Machine Leg Curl Machine Seated Leg Extension Machine Seated Calf Raise Machine Seated Neutral Grip Row Machine Seated Reverse Fly Machine Seated Single Arm Supinated Grip Row Machine Lat Wide Grip Pulldown Machine Back Extension Machine Seated Chest Press Machine Seated Chest Fly Machine Seated Single Arm Parallel Grip Chest Press Machine Seated Parallel Grip Shoulder Press Machine Assisted Dip Machine Lying Abdominal Crunch Roman Chair Ask your local gym if they have the machine equipment. Sometimes their machines can be substituted for specific ones on this list. Your local gym will be able to assist you in regards to those circumstances.