Elevate with Lindsay is more than an exercise program. The goal of this program is to create a safe space for learning about how to safely and effectively train the body for the demands of life and ultimately the aging process. The importance of bone and tendon health is often overlooked in traditional programs. This program comes from 7+ years of working as an in-person trainer, learning from all types of bodies and fine tuning how I want to train my own body as I age. Some movements we do for joint health, some for posture correction, some for muscle strength. The goal is LONGEVITY and with that comes strength, mobility, speed, power, agility. If you can move well, you can anything. Especially if you enjoy your workouts. Learn how to change up your routine regularly without sacrificing any gains. Elevate your potential and challenge your knowledge of movement. 

With purchase you will receive a welcome email with more information on how to get started. Within a day or two you’ll receive an invitation to join an app called TrueCoach. Once you log in you’ll be able to see your program!

Workouts are split into: 

Day 1: Upper body day: Push emphasis

Day 2: Lower body day: Heavier

Day 3: Active recovery/Rest

Day 4: Skills/Cardio/Corrective Exercise (OPTIONAL)

Day 5: Upper body day: Pull emphasis

Day 6: Lower body day: Lighter/more volume 

Day 7: Active Recovery/Rest

Each workout features:

• Breathing and Mindfulness: 1-2 short breathing drill for mental focus and diaphragmatic emphasis

• Mobility Warmup: yoga or mobility drills loosen any tight muscles

• Activation Warmup: plyometrics to activate the nervous system, prepping the joints for heavier movements 

• Main Lifts: 1-2 main lifts where we track the most progress

• Circuits: 3-6 accessory movements to compliment the main lifts

• optional core and conditioning

• Cool Down: repeat breathing drills to stimulate the parasympathetic system (come back to rest) 

Because of the complexity of the human body, I have added modifications however, if you have limitations such as chronic pain or acute injuries please see my 1:1 online coaching page. 

This program is generic and is not suitable for all bodies. 

Ever seen someone really know what they’re doing in the gym? That’s about to be you! No more random workouts. Whether you are a former athlete, an aspiring athlete, or an athlete for life, this program will teach you how to be light on your feet, strong in your stance, and stable in your core. 

While this program is advanced, it is set up to be beginner friendly in the sense of following a program. If you have never followed a program, welcome!! It’s nice to have a plan with videos, instructions, and reps/sets! Plus you’ll have access to Coach Lindsay in direct messages through the app.

If you have questions feel free to email lindsay@upliftmovementcoaching.com for more info before you buy! If you have chronic injuries or other limitations, you can still reach out to see if this program could work for you… otherwise you can check out my 1:1 online coaching page. 

Once you sign up, you’ll be added to the rolling program. You’ll just jump into wherever we’re at as we (meaning me and everyone else who has bought the program) will all be working on the same stuff together! 

Financially you will commit to one month at a time. Though mentally I would commit to at least three months to really test out if a) you like my program b) if you like the app and c) if you even like me!

You may pause your membership for 30 days and at that point you can decide to continue or not. 

Refunds are subject to review. There are no refunds on purchases after 30 days. 

The subscription is set up into 6-week blocks. 

- If you miss a workout I suggest making it up as soon as possible, keeping the workouts in sequence as they are progressive. The 6th week will be a shorter week so you can make up any missed workouts there. Life happens. There are unforeseen events or travel where you don’t have access to a gym. This is a good time to pause your subscription. Workouts will be available for 30 days after pausing or cancellation. 

- If you need to shorten the workouts, I would suggest doing a shortened warmup with your mobility of choice and only one round of activation drills. Then depending on the workout you can do the plyometrics and main lifts but skip the accessory circuits OR you can just do the accessory circuits after the warmup. I will try to mention a shortened version in each workout to make it easier. I know this is a high volume program and I even skip full sections some days. Do your best and as always if you have questions please ask! Feel free to email lindsay@upliftmovementcoaching.com

These workouts are ones that I personally do. I have been working out in a gym since I was 15 years old, when my dad would take me to the gym by my high school and we always started with a yoga warmup because he had a “bad back” and then we would follow the bro split which is a back and biceps day, a chest and triceps day, and a shoulder and legs day. I would almost always add in abs or other things I had learned from P90X or other exercise videos. I also played ice hockey and field hockey during that time. When I went to college to study exercise science I joined a peer-led powerlifting club where I learned the “3 Big Lifts,” barbell back squat, deadlift, and bench press. I got much stronger but I also further worsened asymmetries that were already present from playing sports and honestly my body didn’t love the slow, heavy workouts. I turned to yoga and more bodybuilding techniques which my body enjoyed. I did little cardio, usually just going for a run occasionally. After I graduated in 2018 with my degree in Kinesiology, the study of human movement, I began full time personal training where I have worked with hundreds of clients over the course of 7 years (some are still with me today!) and I noticed I was adding in a lot of stretching for my clients. In 2021 I got my 200hr Yoga Teacher Certification and fell in love with Yoga as an ancient practice and meditation. I went to India and immersed myself in the sutras, building my own personal practice. But as I taught weekly classes I started to notice my hypermobility. Maybe I liked yoga because I was good at it and my muscles “felt” like they needed to passively stretch which in reality I needed more stiffening of my joints to protect them. 

Fast forward to today! I am still in-person training and teaching yoga but my own approach to fitness has become focused on joint health and longevity. I have a physical therapist I see for for back “prehab” because I want a healthy spine as I age and I teach my yoga classes with more emphasis on providing my students with the tools they needs to help heal their own bodies mentally and physically. 

This subscription, to me, is sharing all that I have learned in my own body having learned that a balance of modalities is the KEY. In this program I blend functional strength training with balance and stability training, classical pilates for core and alignment with plyometrics (jumping), yoga for mindfulness and body awareness with postural corrections for injury prevention, all with the goal of MOVING BETTER. If your goal is weight loss, this is not the program for you. Sure, you may see your body change but that’s not the goal. 

This is an investment to better your body, and your relationship to movement. Exercise should never be a punishment. It should be something you look forward to, that pushes you to be better, and to allows you to translate the balancing of strength and softness into how you show up in the world. That’s something the Yoga practice has taught me. Less attachment = More Joy.

I am so proud of this program. I hope you enjoy it!

-Coach Lindsay