GET STRONG
Full Body Strength Training & Yoga Program For the 40+ Woman.
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NEXT SESSION IS APRIL. 29 - JULY. 14 2024
10 WEEK PROGRAM
THIS SESSION IS ON-DEMAND WITH RECORDED CLASSES. ALL CLASSES ARE AVAILABLE UNTIL JULY 14.
FOCUS ON CREATING NEUROMUSCULAR CONNECTION
Each participant will locate the muscle to be worked in each exercise and learn to contract that muscle at will before the exercise begins, cultivating a strong neuromuscular pathway and more effective training.
FOCUS ON QUALITY OF EACH REP:
Each participant will learn how to hold good form with a strong CORE connection and, utilize the CONCENTRIC and ECCENTRIC portions of an exercise, learn to PAUSE at the MAXIMUM CONTRACTION to elevate TIME UNDER TENSION to optimize the weight being used.
FOCUS ON STRENGTH AS A FEELING:
Each participant will be guided to feel, sense and know what is going on inside their bodies during training. Each participant will work at their own pace and use weights that are appropriate to what they can maintain in good form - whether that be starting out with light weights, or even simply body weight in some cases. For the more seasoned practitioner - going heavier, increasing reps and volume. Awareness will be encouraged of any ‘blind spots’ in mind/muscle connection and weak areas/sides of the body to be strengthened and illuminated.
COVERING FOUNDATIONAL MOVEMENT PATTERNS/PRINCIPALS:
Push & Pull
Squat & Hip-Hinge
Plank & Carry
Multi-Directional Movement
Functional Strength For Everyday Life
Power/Speed
Mobility/Active Recovery
BEING STRONG IS BADASS
In this strength training program we focus on cultivating a mind/muscle connection and working with good form and core connection. We create hypertrophy (muscle growth) and bone mass growth through repetition and progressive overload.
LIVE Q&A after each class!
Get 1:1 support when needed.
Unlimited email support for modifications/ alternate exercises and one 30 min Zoom session per program for feedback on your form.
Work out in the comfort of your own home!
WHAT’S IN THE PROGRAM
WHAT’S IN EACH CLASS?
Each STRENGTH TRAINING class begins with a 10 min DYNAMIC WARM UP. We focus on moving the joints in their full range of motion to warm up the body and prevent injury and establish a connection with DIAPHRAGMATIC BREATH.
Then, we move into 10 mins of CORE STRENGTH work targeting the TVA (Tranversus Abdominals), upper and lower rectus abdominals, the obliques and pelvic floor. We also focus on some functional movement patterns, such as getting up and down off the floor without using your hands.
THERE ARE 3 STRENGTH TRAINING CLASSES - Each class focuses on strength training a particular area of the body:
LEGS & GLUTES:
body weight, resistance bands and dumbbells, the glute muscles are targeted as well as quads, hamstrings, adductors and calf muscles.
BACK, CHEST & ARMS:
Concentrated strength training for the upper, mid and lower back, rear deltoids, lats, serratus anterior, chest and tricep muscles.
SHOULDERS & ARMS:
beginning with rotator cuff strength training to fortify strong shoulders. Then concentrated full deltoid, bicep/tricep, and upper back work.
A 5 min static stretch cool down completes each class. This gives the student the opportunity to lower cortisol levels which naturally elevate during exercise.
The 4th class per week is geared towards ACTIVE RECOVERY > YOGA & MOBILITY.
YOGA & MOBILITY/ACTIVE RECOVERY
In this gentle class, we practice stretches to keep the body pliable, flexible, agile and release tension. The more you can access your full range of motion, the more access you will have to your muscle power which can lead to explosiveness and speed. Yoga poses, physiotherapy-type exercises and dance inform these classes. Deep rest, savasana, completes each class.
WHAT EQUIPMENT DO I NEED?
Dumbbell pairs, lighter weight for arms & shoulders, heavier weight for legs.
Fabric glute bands.
Latex bands.
Long exercise bands.
Door or railing/banister.
Exercise sliders or towel on non-carpeted floor.
Kitchen chair.
Yoga mat, blocks & strap.
Open wall space.
Reach out with questions about equipment HERE
WHAT ELSE DO I NEED TO KNOW?
All levels of experience are welcome!
More advanced students can choose to lift heavier weights, while beginning students can work with light to no weight as they find their form and mind/muscle connection.
Each student gets a COMPLIMENTARY 20 MIN ZOOM PRIVATE SESSION to get any additional support.
Unlimited email support is always available throughout program.
Modifications and alternative exercises are given to those working with chronic injuries or just needing something else.
WHAT STUDENTS ARE SAYING…
“I’ve got great results from training regularly with Katherine over the last 12 months.
I’m stronger, more fit and more mobile. Yes, my body looks better but that’s only the beginning.
I love feeling more aware of my different muscle groups and also knowing how to prevent injuries. I love that Katherine makes sure we warm up and warm down with conscious stretching and breath before we get into strength and resistance training.
Her specific instructions with modifications for all abilities make it super clear what to do. Being able to do these workout in my own home with minimal equipment is amazing.
I’m in a timezone where I can do the classes live, but the recordings feel so fresh I feel that Katherine is right there with me when I practice – and she’s so responsive via email to any questions that come up. Getting on my mat for classes with Katherine has become an unmissable part of my weekly routine.”
- SJ Chapman
“As a Chiropractor who is very particular about fitness programs, I highly recommend Katherine's Strength and Sculpt course. Her knowledge, clarity of instruction, and gentle caring make this a safe, motivating, and achievable program that works!
I particularly appreciate the pace, modifications for all levels, and the "sensing" approach connecting mind to body for increased body awareness and the most effective results. Building strength from the inside out!
If you are thinking about what to do to improve your posture and sense of strength, stop thinking about it and sign up for this course! Show up for yourself and change will happen! Thank you Katherine.
Katherine's physical mastery is inspiring! I was feeling quite deconditioned after the last couple of years. I was tired of hearing myself lamenting about the state of my fitness and body and decided to take action and enroll in this course. I realized that if I committed to myself that in 8 weeks something would change! It did! My strength increased, I have muscle definition, improved balance, increased energy and decreased weight! The course brought me back to myself and inspired me to keep going as a non negotiable part of my health plan. Feel empowered. Take Katherine's courses!”
- Anita Shack DC
“What did I gain? Firm, toned glutes, quads, hams—liking me.
Katherine explains so very well that I do not even have to look all the time; she provides alternative exercises when the initial one is out of my reach; she has given me confidence to try new movements; she is very supportive, authentic and aware of her students.
Count me in on next program!”
- D. Melnychuck
“I have noticed a profound change in the support for my back since starting the glute training with Katherine. Strengthening these glute muscles feels like the puzzle pieces in my back are held in place now. I feel a solid foundation already building in my back, legs, and glutes—it is marvelous!
As an instructor Katherine is thoughtful in her approach and care with modifications for body challenges and her voice calming and reassuring. I love her knowledge and reminders to tap into the mind body connection which helps me focus. She can take you into the true work of the muscle and also provides a restorative class that feels like an extra bonus.
I so love the structure to attend the zooms at regularly scheduled times knowing I am alongside others doing their workout. The option to have the replay is great should anything shift for me.
The class is a wholly positive experience for me and I am feeling the difference everyday! Thank you Katherine! “
- D. Willis
“This is a great program for building strength and body awareness. You can make it harder as needed by selecting a tougher band or loading with heavier weights, and the recording of each class means you can make up anything you miss at a time more convenient for you. Katherine has the perfect demeanor for this kind of class- upbeat, calm, clear in her explanations, and always willing to help you adapt an exercise so it works for your body. She's also incredibly fit, which is an inspiration!”
~ D. Mast
“This Glute training came at the perfect time! My biggest gain during this eight week session--so far--as we are only in week 4 i believe--has been ...I can ride my bicycle!! Being able to meet over zoom with Katherine in a structured way-- ie: day and time , consistently has made all the difference for me--Thru her guidance I have been able to access my right butt cheek! Might not seem like a big deal to most, to me it has meant the world. I am able to engage my yoga practice in a whole new way and like I said ride me bike!!!! The recordings have been great--there was a time I was not there on the live call and with the recordings I felt I could still tap into our group dynamic. I really enjoyed that. Katherine - I love your teaching style, your knowledge of the body and how it works really shows thru your clarity of instruction. I look forward to more classes together. Your voice resounds the Wisdom of the Ages-- Really. Thank you for sharing your Shining in this way. Much Appreciated by this One.
- J. Baker
