WELLBODY Remote Program
For women, strength training especially after the age of 35 is necessary to change the shape of your body and achieve that “lean” or “toned” look.
More cardio and less food is not the answer ladies.
Our bodies change in numerous ways after our mid-30s. Changing hormones mean we naturally start losing muscle strength, fast twitch fibers, and bone density. We need heavy loads and high intensity to do what our hormones did for our body when we were younger.
Making appropriate evidence-based adjustments to your training and nutrition achieves optimal results for your health and performance as you age.
I created this program to help women like you and I to adapt their training as we age. More weight training, progressive overload, plyometrics, all balanced with high intensity cardio are essential to your success.
What's Included in the Program?
x5 programmed sessions per week.
x3 strength + x1 strength & conditioning + x1 sprint interval session
The program is broken down into 4-6 week blocks. I tweak sessions and do a minor refresh to keep things interesting every few weeks. Don’t feel alarmed if it seems like you’re doing the same things over and over! This ensures you are making progress.
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, with the goal of adding more muscle, while maintaining your leanness.
The workouts will be delivered to you on the True Coach app with form videos and instructions for each workout.
Weekly messaging via True Coach, with the option to post videos for technique assessment by me. I respond 1-2x per week.
Education regarding protein intake daily and around workouts and RPE scale to help you determine your weights and ensure progressive overload so you can achieve positive training adaptations.
Each session will last anywhere from 20-60 minutes depending on the lift cadence. Heavy strength days will be slower and longer, and conditioning days will be faster and shorter.
The Must-Know Details: Equipment
Ideally, this program will be completed in the gym, or at least somewhere that has barbells, dumbbells, and kettlebells.
All barbell movements will include modifications, so you have options. I program a free-weight, barbell/KB option for big compound movements (deadlifts, squats, bench press, etc). If you need a machine option let me know.
A light-moderate medicine ball. Can also use a slam ball.
Minimum kettlebell/dumbbell access: two heavy for lower body movements, two you can press overhead for a minimum of x5 reps
If you need to modify workouts for at home, here’s a guide:
All barbell movements use dumbbells/kettlebells.
All bench movements use a chair, couch, ottoman, or stairs.
All incline movements- lean against an exercise ball propped against the wall, or perform flat.
All machine cardio sprints- run outside, bike, jump rope, run up/down stairs, KB swings, burpees, mountain climbers.
Box jumps- jump squats, drop squats, jumping alternating lunges.
If you are watching the demo videos and notice there’s something you might not be able to do with the equipment you have or due to physical considerations, please email me colleen@wellbodylab.com and I can help you find an effective alternative.
Remember, you don’t have to do everything perfectly to get results. Your body WILL respond if you’re consistent enough and do your best, I promise.
The monthly cost is $59 per month. You with me??? Sign up today to get started!
Frequently Asked Questions
What equipment do I need?
Ideally, you'd have access to barbells, dumbbells, and/or kettlebells, a bench and/or a box.
How are workouts delivered to me?
All of the workouts are delivered via the True Coach app. Each workout has video tutorials for every single exercise along with written instructions. I suggest downloading the app right onto your phone.
I'm a beginner, can I do this program?
The workouts are designed for intermittent lifters. You should be proficient in the main compound lifts (squat, deadlift, bench press) and kettlebell swings. This program is not for beginners. However, you do not need to have access to a barbell. The barbell lifts can be performed with DB/KB but you need to have access to 20+ lb.
What if I can’t lift 2 days a week?
Yes, 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 per week (which is the minimum to maintain strength, two to build), make sure you are repeating the same workouts each week to ensure progressive overload and lean muscle mass development. If you need help scheduling workouts around your races, email me and we can discuss your training schedule.
How long will I have access to these workouts?
The WELLBODY Remote Program is a monthly membership. You have access to the workouts as long as you have an active membership. You can cancel at any time before the next billing cycle.
Can I modify for injuries or chronic aches/pains?
This is on a case by case basis. send me an email so we can discuss in more detail and determine if the program is right for you.
Do I need to have access to a barbell or a gym?
No. But, you will need access to 20+ dumbbells or kettlebells. I will provide DB/KB substitutions for the barbell movements. Progressive overload is essential to building muscle and achieving results so you need to be able to progress the load over the program duration.
What's your refund policy?
There is a 30-day money back guarantee. You can request a refund if you have been consistent with the program and you are not satisfied within 30 days and receive a full refund.
Did I miss something? send me an email
Meet Dr. Colleen
Treating, training, and coaching in the fields of Physical Therapy, Nutrition, Strength, and Women’s Health for over 16 years. In addition to holding her Doctorate of PT from USF, Colleen is the owner of Well Body Lab, a certified Precision Nutrition Coach, StrongFirst Barbell and Kettlebell Instructor. She has worked extensively to create strength programs for athletes and has a special focus for the female client.
At Revo Physiotherapy and Performance in Boulder, Colleen hosts a weekly women’s specific class designed to help women feel confident in the gym and reduce their risk for injury by building techniques based on proven sports science and female physiology.
EDUCATION, CREDENTIALS & CERTIFICATIONS
Bachelor of Science Degree in Health Science, University of Central Florida
Doctor of Physical Therapy, University of South Florida
SFG 1 Kettlebell Instructor, StrongFIrst
SFL 1 Barbell Instructor, StrongFirst
Certified Nutrition Coach, Precision Nutrition
Pelvic Health Physical Therapy level 1 Specialist, American Physical Therapy Association
Level II Functional Dry Needling Specialist
Selective Functional Movement Assessment Professional
Rock Tape and Blade Certified Specialist, RockTape
CrossFit level 1 Trainer (former)
“Women are Not Small Men” Specialist- Dr. Stacy Sims