YES! All programs are delivered via the LIFT App. You will have access to the app for 2 weeks longer than the program length.

All programs are start the Monday following your date of purchase, unless otherwise specified. For example, the “Lift Yourself” 16-week program has a specific start date listed.

There are no contracts on any of my programs. To cancel the month to month program, you can do that right in the app under your settings. There are no refunds once the payment has been submitted, so if you want to cancel the month to month, you must do it before it bills!

Of course! You can communicate with me in the app at anytime. Message me there and I can move your program to a specific start date.

When it comes to exercise selection, I really believe the basics win out! No matter what your ultimate goal is, I promise you can get there strength training with basic movements. The staple lower body movements will be the squat, deadlift, and hip thrust; the upper body staples are presses with various hand positions and loading schemes. Oh… and lots of lunges :)

Reps, weights, sets, tempo, and intensity techniques will change up often; almost daily. However, you will see the same exercises come up over and over again. You have to repeat things to progress at them!

Choosing the appropriate weight for every single person that buys my program is hands down the most difficult thing for me! But at the same time, I didn’t want to leave the suggested weight completely blank. So, it’s ultimately up to you to find a weight that is challenging for the reps prescribed for each exercise. This may or may not fall into the suggested weight range but it could be a good start! The app will eventually learn where you should be and start suggesting weight based off a calculation of your previous lifting sessions- SO Cool!

Almost all exercises prescribed will list a substitution or alternative in the instruction box when you click on the actual exercise. I recommend you look over the workout a day or two in advance so you can contact me with any questions!

If any exercise causes pain, please stop that movement immediately and try the substitution or alternative. If it continues to hurt, skip the exercise and contact me for help. You should never continuing moving in a way that causes pain in your body. Some movements just don’t work for everyone and that’s okay!

I don’t recommend doing two workouts in one day. Each workout is planned to push you, so two workouts in one day would be a struggle!

Two options here: One, drag your workouts down to the next day by viewing the calendar in the app and holding down on the workout and dragging it down. Two, skip it and just continue on with today’s scheduled workout.

If you’re getting adequate protein (.8-1 gram/ bodyweight) then you don’t need it. BCAAs are branched-chain amino acids…which are the building blocks of protein. I promise if you’re hitting your daily protein goal then you are getting all you need to ensure muscle protein synthesis. There is some utility for training fasted but I would argue EAAs (essential amino acids) and intra-carb (eating carbohydrates like a banana) are better!

Creatine is one of the most well researched and effective supplements for improving strength and power output during resistance exercise. It is cost effective, easy to take, and has minimal downsides. A maintenance dose of 3-5g per day is sufficient. A loading phase is not necessary and you can expect full saturation to occur after 4 weeks of consistent use. It is an osmolyte and pulls water wherever it goes. It is stored in the muscle so therefore, water will be pulled into the muscle. Go with plain Creatine Monohydrate (pill form or powder) which can be found on Amazon for a great price! Check out the brand Jarrow Formulas.

Diet break: A moment of time spent at maintenance calories during a cut/deficit.

Reverse diet: Increasing calories back to maintenance after a cut.

Living in maintenance is more than just maintaining your body weight. It’s valuable time invested in gaining self-efficiency with informed eating, practicing hunger + fullness cues, being less food focused, having more flexibility, and crushing your performance! PLUS, many of you still have a ton of recomp-ability (muscle growth + fat loss) hidden under there. Let’s normalize living in a more sustainable atmosphere with our food and workouts! :)

Cardio will be added based on goals. If you are looking to cut, perhaps you will need to add some in. But I mostly want you to think of cardio as heart health. It’s also used to increase energy output. My programs are about creating muscle which has to be done by putting muscles under intense stress and overcoming that stress (by lifting weights). Creating muscle also takes a certain input (calories). It’s also about efficiency; we don’t want to spend all this time lifting to put muscle on and then spend time doing cardio just to put you back into a deficit. Cardio workouts don’t provide a lot of muscle growth, but actually create a lot of fatigue. It is a “sub-optimal” way of strengthening and building muscle. So think of cardio as a source of keeping the heart healthy. AND if your lifts are intense enough then your heart rate should be getting up! Cardio will be added as needed!

Maintenance calories are precisely the number of calories your body needs to support your total daily energy expenditure or TDEE. TDEE is essentially a combination of your Non-Exercise Activity (NEAT), your Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT). This calorie amount is where your body would maintain its weight at.

All my programs follow the same principles of progression, overload, and specificity so you can’t go wrong! If you are looking for goal-specific, go with one of my 8- week programs. If you want to move your body daily and learn how you change up the phase of your workouts, then join my Daily Lift!

Research shows if you're consuming adequate protein grams for your body each day, consuming collagen is unnecessary. Its essentially 2 amino acids that you consume pretty regularly even in a normal eating lifestyle! One is proline: Proline is found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat. The other is Glycine. Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola. Also you can't say where the body will use the collagen when you consume it; the body will break it down and use it where it's needed be it collagen for your skin or just protein. SO research is very inconclusive for all the "beauty" benefits it provides, In my opinion, with how much you'd pay for collagen supplements, you could just eat adequate amounts of protein or eat the above foods to get the same affect.