WORKOUTS
Workouts & Guides
Free resources. Real programs. No upsells. Just the fundamentals, done right.
FREE DOWNLOAD
The Beginner Strength Guide
Everything I wish someone had handed me on day one. No fluff. No equipment you don't have. Just the basics that actually work.
Inside this 25-page guide, you'll get: • The 5 exercises every woman should master before touching a machine • A 4-week beginner program that builds strength without overwhelming you • Form cues for squat, deadlift, bench press, overhead press, and row • How to warm up properly (most people skip this and pay for it later) • A simple equipment list: you need less than you think • Rest day guidelines that actually help you recover • A tracking template so you can see your progress in black and white This isn't a "transformation challenge." It's a foundation. Build it right, and you'll never need another beginner program again.
PDF download, 25 pages. Designed to match the site aesthetic.
Get the free guide
No spam. No daily emails. Just the guide and occasional updates when I release new content. Powered by ConvertKit. Free forever.
All Programs & Guides
GUIDE
The 5 Exercises Every Woman Should Master
Before you touch a machine, before you try a "booty band" workout, before you even think about adding complexity — master these five movements. Squat. Deadlift. Bench press. Overhead press. Row. This guide breaks down each exercise with form cues, common mistakes, and progressions. It's not sexy. It's not Instagram-worthy. But it's the difference between someone who lifts for six months and quits, and someone who lifts for life.
Read the full guide →
PROGRAM
12-Week Progressive Overload Program
Stop guessing. Start growing. This 12-week program is built around the only principle that matters: progressive overload. You'll add weight systematically, track every session, and see measurable strength gains by week 4. Includes: 3 training phases (4 weeks each), deload week protocols, exercise substitutions for equipment limitations, and a tracking template. This is the program I wish I'd had in my first year.
Get the program →
NUTRITION
What I Eat in a Day
Nutrition doesn't need to be complicated. Here's what a typical training day looks like for me: protein targets, meal timing, pre-workout fuel, and post-workout recovery. No meal prep Sundays. No expensive supplements. Just real food that supports real training. Includes a sample day of eating, macronutrient breakdown, and a simple protein-first approach that works whether you cook or order takeout.
See the breakdown →
WARM-UP
The Warm-Up Nobody Does (But Everyone Needs)
Five minutes. That's all it takes. This warm-up routine activates your glutes, opens your hips, and prepares your nervous system for heavy lifting. Most injuries happen in the first 10 minutes of a workout because people skip this entirely. Don't be most people. Warm up like you mean it.
Watch the reel →
RECOVERY
Rest Days Aren't Lazy Days. They're Growth Days.
Your muscles don't grow in the gym. They grow while you sleep. This guide covers: active recovery vs. complete rest, sleep hygiene for athletes, how to know when you're overtraining, and why taking a day off is the most productive thing you can do.
Read the full post →
TOOL
The Training Log Template
If you're not tracking, you're guessing. This simple Google Sheets template logs your sets, reps, weight, and RPE (rate of perceived exertion) for every session. Use it with any program. Free. No signup required.
Download the template →New guides drop every month.
Get notified when I release a new program, workout, or rant about why rest days matter. One email a week. No spam.
No spam. Just gains. Unsubscribe anytime.