ELEVATE is designed to help you train your body for the long term in community.

Many fitness programs overlook important things like bone health, tendon strength, posture, and joint stability. This program is built from over 8 years of in-person training experience, working with hundreds of different bodies and learning what actually helps people move better as they age.

Some exercises focus on:

• Joint health

• Posture correction

• Muscle strength

• Balance and stability

• Speed and power

The goal is longevity. When your body moves well, everything else becomes easier. As a community we get to work on all these things together!

Each month focuses on functional strength, balance, core stability, and athletic movement. Some months emphasize barbell strength, others focus more on conditioning or power—but the goal is always long-term strength and mobility.

Each monthly block includes:

• Fresh workouts each month with new exercise progressions

• 3–4 strength workouts per week

• Optional cardio days

• Mobility and warmups included in every workout

• 1 bonus video per month (often a yoga or meditation session)

• Additional tutorial videos

• Access to the easy-to-use TrueCoach workout app

• Ability to track your progress and upload videos for form feedback

• Group chat and direct messaging with Coach Lindsay

Monthly subscription — cancel anytime.

This program is ideal if you often walk into the gym without a plan, or if you're a current or former athlete looking for more structure in your training. A full gym is recommended, but home modifications are included.

Current training block example:

Day 1 – Upper Body A
Day 2 – Lower Body A
Day 3 – Rest or Active Recovery
Day 4 – Optional Yoga or Conditioning
Day 5 – Upper Body B
Day 6 – Lower Body B
Day 7 – Rest or Active Recovery

Each Strength Workout Includes:

Breathing + Mindfulness
Short breathing drills to improve focus and core stability.

Mobility Warmup
Yoga or mobility movements to prepare the body.

Activation Warmup
Light plyometrics to activate muscles and prepare joints.

Main Lifts
1–2 key strength exercises where progress is tracked.

Accessory Circuits
Additional movements to build strength, balance, and stability.

Cool Down
Breathing drills and stretching to help the body recover.

Modifications are included throughout the program. However, if you have chronic pain or injuries, you may benefit more from my 1:1 coaching programs.

This program is for people who want structured, purposeful workouts that support long-term health.

It’s ideal for:

• Former or aspiring athletes

• Active people who want to train smarter

• Anyone tired of random workouts without a plan

The movements are athletic, science-based, and designed to build strength, mobility, and joint capacity.

While the exercises can be advanced, the program itself is beginner-friendly in the sense that everything is guided. You’ll always know:

• what exercises to do

• how many sets and reps

• how to perform them correctly

And you’ll have access to direct messaging with Coach Lindsay if you need help.

When you join, you enter the current training block* and follow along with the rest of the community.

Each month introduces a new focus. For example:

• One block may emphasize hip strength and mobility

• Another may focus on upper body strength and shoulder health

• Other months may include more conditioning or plyometrics

Lindsay completes the workouts alongside the group and adjusts the program based on feedback from members in the group chat.

*This is set up as a subscription, meaning you will be billed each month. If you need to cancel, just send me a message. Try to do so before the end of the month so I can cancel the next months payment. If you decide it’s not for you and you need a refund, please message me within 30 days of purchase. Refunds are subject to review and there are no refunds after 30 days.

The program runs in 4-week blocks.

If you miss a workout, simply complete it as soon as possible while keeping the workouts in order. The fourth week is slightly lighter, which gives you time to catch up if needed.

Life happens—travel, busy weeks, or limited gym access. Always do what you can.

If you're short on time, you can shorten the warmup, complete only the main lifts and then just skip accessory circuits.

Consistency matters more than perfection.

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 can’t wait to do it together!

-Coach Lindsay