My 50+ HEALTH & STRENGTH 12-WEEK PROGRAM STRONG • MOBILE • RESILIENT • FOR LIFE A 12-week online program designed for women 50+ who want to build and maintain strength, support bone and heart health, improve mobility, and feel confident in their own bodies. Follow a progressive weekly roadmap, check in with your body, and learn how to adjust when life gets in the way. Inside the program: * 12-week progressive training plan. Workouts are interchangeable for home or gym. (Strength + Pilates + Cardio + Mobility) * Practical nutrition guidance. * Weekly check-ins and progress tools. * Recovery & nervous system support. * 50+ educational support. The program will live inside my Trainerize app, so you can follow it from home or your own gym. You will have access to my app for 14 weeks. I have included a printable PDF full of goodies that will support you inside and outside of the program that is yours to keep for life. You may need to allow me 1-2 business days for program set up and access. (I DO NOT WORK ON WEEKENDS OR HOLIDAYS). The Health Targets Behind the Plan: 1. Muscle - 2 focused full-body resistance sessions each week. Friday providing additional lighter whole-body work. Bone Progressive resistance, loaded carries, single-leg work and appropriate impact/power work. 2. Heart - Dedicated Zone 2 work, a second moderate aerobic session, walking and regular movement breaks. 3. Mobility - Pilates plus short, frequent mobility exposures rather than relying only on long stretching sessions. 4. Balance & function - Unilateral exercises, carries, controlled Pilates and power work. 5. Recovery - Only two demanding lifting mornings. Wednesday is restorative and the weekend can remain flexible. WEEKS 1–4 FOUNDATION WEEKS 5–8 BUILD WEEKS 9–12 STRONG FOR LIFE This is a general wellness exercise plan, not medical care. If you have a condition affecting exercise, individual exercise selection and intensity should be reviewed with an appropriate clinician. You are responsible for your own safety.