Kettlebell

PROGRAMS

I created my program W.O.W. (Women on Weights) over 8 years ago because I knew there was a need for women to lift weights. It is so important for your overall health to add strength only days to your routine, to build long lean muscle, strengthen your bones, feel stronger, empowered, and torch those calories even at rest! Safety and efficiency are top priority in these sessions!

Think about this: Cardio burns now. Resistance training burns tomorrow, next week, next year, forever....

Stop running for hours and starving yourself. That will result is weight loss but what happens next year?

You plateau and can’t lose anymore. Why? Because You didn’t prepare for the future because you were impatient.

Lifting a challenging weight with an appropriate tempo will activate the most amount of muscle fibers which will give you the highest calorie burn, more than any calorie counter can estimate. Those muscle fibers will now require extra calories tomorrow in order to repair. When those muscle fibers repair and become bigger and stronger (over time), they will now require more calories on a daily basis to maintain. On top of all of that, you will burn more calories in your next workout!

That is why strength training will make you more successful at losing and maintaining your weight in the future. The cardio will help you today but without strength training, you will not reach your full potential when considering your health and body composition. 

Start focusing on the future. Be patient with your results. Lift today and be healthier tomorrow.

Is this you?:

  • I want to feel empowered and to FEEL healthy for myself and then in turn for others.

  • I know weight training is very important for women but I need someone to push me, help me with form, encourage me to lift heavier and help me prove that I am stronger than I think!

  • I like the idea of being able to work out in the comfort of my own home, with my own equipment , but also have to be accountable to a coach and a group who is walking with me thru this journey and helping LIVE.

  • My schedule and life is so busy but I know I can dedicate two hours a week to giving my body what it needs. I know that giving myself this very small amount of time will make a huge difference.

 

If this is you, then, let’s take on this amazing journey together. Women need strength training, community, and support! LET'S DO THIS!

W.O.W. Women on Weights ® IN PERSON
Push Ups
  • One on One, Partner or Group Strength Training for Women

  • Hour long Strength Training in my home gym (Briargate/Union area)

  • NEW: Certified Sports Nutritionist to help guide your nutrition

  • Unlimited Support, motivation, and accountability throughout the week

  • NEW: Nutrition Challenge Tracker/Weight Tracker/Assessment Tracker

You have the option of Partner, One on One, or small group (max 4) Individual Strength training. You can join with a friend or I can help to find a partner or group that you can join.

Pricing (Two days a week):

  • 8 Week Small Group (4 People): $420

  • 8 Week Session (PARTNER Training): $530 Per Participant

  • 8 Week Session (INDIVIDUAL Training):  $920

* 1 Day and 3 Day a Week Options Available Upon Request

W.O.W. Women on Weights ® LIVE VIRTUAL
At Home Workout
  • 2 - 1 Hour long Strength Training LIVE Zoom Sessions Per Week

  • NEW: Certified Sports Nutritionist to help guide your nutrition

  • Unlimited Support, motivation, and accountability throughout the week

  • NEW: 1 BONUS HIIT (high intensity interval training) Workout a Week if signed up by deadline

  • NEW: Nutrition Challenge Tracker/Weight Tracker/Assessment Tracker

Pricing: ​

  • 8 Week Session (LIVE Virtual Package): $250

Equipment Needed:

  • Dumbbells (ideally 5lbs to 15lbs for beginners and up to 30lb Plus for advanced), but whatever you have to start I can work with Mini Bands: These are great for working our stabilizer muscles and very important for overall strength

  • Suspension Trainer (TRX Type, generic brand is just as good and a lot cheaper)

 

Please note, if you do not have all the equipment to start, don't worry, I will work with you with what you have and we will go from there! I will also help you find the equipment that you may need

This program is designed for the VERY beginner thru the VERY Advanced, we can all work together toward a common goal! 

Let's Do This!!

W.O.W. Women on Weights ® ON DEMAND
Fit Woman
  • 2 Stength Training Workouts (1 hour) a week

  • Optional: 3 Days a Week of Cardio Workouts

  • Printable Files of the Workouts Videos show all details of the workout and how to complete it

  • A coach with over 18 Years experience in fitness and specializes in Women Weight Training

  • Nutrition Guidance and Tracking Group

  • Support/Accountability from others doing the program

  • Check ins with Coach Lori

 

Equipment Needed:

  • Dumbbells (recommend 5lbs, 10lbs, 15lbs to start)

  • Mini Bands (light, medium, heavy)

  • TRX or generic version (not required, I will give options if you don't have it!)

Pricing:

 

On Demand PLUS Program  WITH Cardio$95/mo

On Demand Program WITHOUT Cardio: $65/mo

Teen Strength & Agility Training
Volleyball Team
  • One on One, Partner or Group Strength Training for Teens

  • Hour long Strength Training in my home gym (Briargate/Union area)

  • NEW: Certified Sports Nutritionist to help guide your nutrition

  • Unlimited Support, motivation, and accountability throughout the week

  • NEW: Nutrition Challenge Tracker/Weight Tracker/Assessment Tracker

  • You have the option of Partner, One on One, or small group (max 4) Individual Strength training. You can join with a friend or I can help to find a partner or group that you can join.

 

Pricing (Two days a week):

  • 8 Week Small Group (4 People): $420

  • 8 Week Session (PARTNER Training): $530 Per Participant

  • 8 Week Session (INDIVIDUAL Training):  $920

 

* 1 Day and 3 Day a Week Options Available Upon Request