Perfect for: Building lean muscle tissue. Supporting strong bones, bone density & healthy hormone balance. Encouraging healthy metabolism & fat loss. Supporting & protecting joints. Increasing muscle stamina & endurance.
Welcome to Build & Lift! This strength building program allows you to experience something quite different.
Slow things down, focus in to push hard, take rests to reboot, and repeat to build and progress.
Marry weight training with the Reformer, then sprinkle in some Tabata training for foot speed, agility and cognitive fitness.
☑️ Aged 30-40? Now is the time to start weight lifting consistently!
Why? – Starting in our mid-30’s we will begin to loose up to 7-10% per decade of muscle mass. Lifting weights basically helps build new muscle fibers to not only combat the downhill battle, but protect our joints, keep us healthy, enable us to recover faster, and give us longevity and vitality in all other pursuits.
☑️ Pre or Post-natal? Most all of these classes are safe for you. Anything not recommended is mentioned during class or in the video descriptions. Always know what your doctor recommends for you.
☑️ Aged 40-50 (and female)? Lifting will protect your bones & help you through approaching menopause!
☑️ Aged 50+? Now is the time to start weight lifting! This will be a game changer in keeping you strong, resilient and healthy.
🤙🏼This program depends on repetition and therefore consistency. Plan for 3 days a week. No more is needed but if you would like, it is safe and more than okay to add in any other favorite workouts in addition during the other days of your week. ☑️
Start the WORKOUT VIDEOS, or jump to WHAT TO PLAN FOR, find all the deets below…👇🏼
Workouts are ordered from first to last, top to bottom.
Plan for 3 workouts per week!
Try to leave 1 day between each workout for rest or a different style of workout. If you miss 1 workout don’t do 4 the following week just resume with 3 and your last week you’ll finish with 1 workout.
What are the workouts like?
Each workout starts with warm-up exercises, moves into the heart of the workout using both weight and resistance training super setting between upper and lower body work. Twice a week you’ll finish with cardio and once a week with stretching. This is a more classic style of training using intentional rest periods and set repetitions to progressively and effectively build strength.
What equipment is needed?
This program requires a Reformer, Reformer sitting box, jumpboard, a booty band, ankle weights, bungee resistance bands and at least 4-5 options of light to heavy dumbbells. Additional props are used from time to time, all props can be found on amazon.
What level must I be?
Any level is welcome. Most all of the classes are also pre-natal safe.
Make it a party, commit with a workout partner!
👯♀️ Invite your friends to commit to this program with you. Whether in person, or on Facetime or Zoom, workout together and get it checked off and done!
Then share with each other in comments below to stay motivated!👇🏼
Toning and trimming will be most noticeably felt and seen if you are able to also devote care towards the following pillars:
1. 💧WATER consumption
- Drink excess water. Water flushes out excess toxins, including fat, which are being unloaded into the blood stream when exercising. Move that on and out of your body. Don’t just sweat it to shred it, DRINK up to shed it!
2. 🥑 NUTRITION
- Eat lots of water full fresh fruits and veggies. Choose organic, grass fed proteins, and whole, full fat food every time you can. Protein builds your muscles, fat fuels your brain and healthy hormone function. Stay away as best you can from sodium packed, sugar added, packaged foods and drinks.
3. 😴 SLEEP
- Rest! We can’t say it enough. Your body only cleans house at night, so give it time to effectively do so and you’ll see and feel the difference.
We’re excited to have you join us! If you are returning for your 2nd time, you will be charged today. There is no 2nd free trial. Thank you for your understanding.
