• Women 35 and older
• Women who are ready to learn and follow a strength training program delivered by a smartphone app 
• Experience and familiarity with proper movement forms 
• Women who are ready to make change with their exercise and nutrition patterns in pursuit of body composition change and metabolic wellness

• People who were not born with ovaries
• Women with a current or untreated eating disorder
• People who want a quick fix, diet program, or who are not ready to make change in their exercise and nutrition pattern

5 programmed sessions per week (3 pure strength, 1 combo session of strength + high intensity interval training (HIIT) + 1 sprint interval training session). The program is broken down into blocks. Colleen tweaks sessions and does minor refreshes to keep things interesting every few weeks. The workouts are designed for “progressive overload,” which means you’ll be tracking and increasing your weights as you get stronger and the weeks progress.

There are 2 options to choose from. 1) Beginner/intermediate level that uses dumbbells, kettlebells, and optional machines. 2) Intermediate/advanced that incorporates a barbell (optional machine use). Ideally, you also have access to long and short resistance bands, a bench and/or a box. We recommend you have at least two heavy dumbbells or kettlebells (note: heavy is relative to you) for lower body movements and two that you can press overhead for a minimum of 5 reps. A light to moderate slam or medicine ball would be beneficial if you are not able to perform plyometric exercises (impact or jump) for power movements.

No, you can perform these workouts anywhere so long as you have access to the equipment we recommend. 

Yes. We recommend strength training on non-endurance days when able. If you need to perform on the same day, Colleen recommends at least 3 hours between sessions if able (some people may need 6 or more hours). Without proper recovery time, heavy strength training may cause fatigue and impair subsequent running performance. If you are training for a specific endurance sport, ideally you’ll want to run before the lift. 

However, shorter, faster cardio workouts can often be done after a lift. This mimics race fatigue and helps with anaerobic adaptations. Remember that this program is geared towards building lean muscle mass to improve metabolic health and body composition so you may need to adjust your training schedule to get the most benefit.

You should have a basic understanding and history of lifting prior to starting this program. We want to make sure you demonstrate good form before loading up with weight and the best way to ensure this is to have eyes on you. These remote workouts are designed for those who are proficient in squat, deadlift, bench press and kettlebell swings or goblet cleans. However, you do not need to have access to a barbell. All barbell movements will include modifications. Colleen provides options for using body weight, free weights, barbell or kettlebells, but you need access to a set of heavy (to you) dumbbells or kettlebells to get the most out of the program.

This is on a case by case basis. Email Colleen to discuss in more detail and determine if the program is right for you.

You have access to the THRIVE workouts on the True Coach app for 8 weeks unless you decide to continue with the strength programming.

This will be a common concern and warranted. It is important to remember that consistency is key, and that is why the workouts are numbered. If you are only able to get one workout in per week (which is the bare minimum to maintain strength, two to three are needed to build strength), make sure you are repeating the same workout each week to ensure progressive overload and lean muscle mass development.

You're still welcome to join the program to get a jumpstart on what to do with your training and nutrition.

No meal plans will be provided, but we will provide example meals and snacks and teach you some models for eating that you can adapt to your food preferences.

All of the workouts are delivered via the True Coach app. Each workout has video tutorials for every single exercise along any additional written instructions that are necessary. We suggest downloading the app onto your phone so you can access the workouts anytime and record your progress in real time. 

The strength program is customizable based on your equipment and level of comfort with the movements. There is no personalized nutrition coaching, but there will be various recommendations you can tailor to your needs.

Yes, we have a 7-day refund policy from the start day of the program.