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Strong for Life

KATHRYN BLAZE

Functional Fitness, Women's Training, General Fitness, Strength & Conditioning, Personal Training, Functional Training
Coach
Kathryn Blaze

Know you should be lifting weights, but not sure how to start?

Nervous to pick up heavy things?

Worried you’ll tweak your back?

Strong for Life is an 8-week program designed to help you build strength + master the basics in order to build a strong foundation that will serve you both now and into the future.

Learn how to move heavier weights with confidence, building the basic foundations that will serve you in ALL forms of exercise/movement, as well as daily life.

At the end of 8 weeks you’ll be able to confidently jump into a group class in your neighborhood or join a friend at the gym, withOUT worrying about your form.

$150
Get Strong for Life
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Build your movement toolbox
Develop the tools you need to carry strength throughout the rest of your life - both physically + mentally. Because strength training is MANDATORY for creating a resilient body now AND as we age.
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Limited equipment? No problem
Whether you have access to a full gym or just a few weights at home - you can make this program work for you!
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Limited time? Same.
Each week has 3 full body workouts - two main 45-60 minute sessions, followed by a 3rd “optional” 30-ish minute session that serves to reinforce the movements we worked on earlier in the week.
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Have questions? I love to deep dive.
Message me thru the app at any time! I seriously love answering questions (no, really!)
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Video demos + detailed instruction
Not sure HOW to pick up that kettlebell? Let’s fix that! Videos + detailed descriptions accompany each exercise to help you truly understand HOW to move.
Features
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Access to your coach
Kathryn is always available via the app message feature - and LOVES answering questions (really!)
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Programming 3 days per week
Two 45-60 min sessions, plus a 3rd shorter (30 min) session to reinforce skills from earlier in the week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Kathryn is obsessed with getting other women moving heavier weights - and doing it in an accessible non-intimidating way!
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Delivered through TrainHeroic
The app makes it easy to follow, easy to track, and keeps you accountable!
Equipment
Required
Kettlebells/Dumbbells (minimum of 1 medium, 1 heavy)
Recommended
Resistance band // Yoga block // Foam roller
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Sample Week
Week 1 of 8-week program
Sunday
1.1

A1

Long lever feet on wall breathing

1 x 30

A2

Glute bridges

A3

Elevated pigeon stretch on foam roller

1 x 10

A4

Tall bear hover knee taps

1 x 10

B1

Half kneeling hip flexor stretch

1 x 10

B2

Half kneeling midfoot heel raise

1 x 10

C

What’s the difference between a SQUAT and a HINGE?

For Completion

D

Kneeling hinges

2 x 10

E1

Standing hinges (deadlift prep)

10, 8, 6

E2

Kettlebell Deadlift

6, 8, 10

E3

Supine kettlebell goblet press

3 x 8-10

F1

Reverse lunge - goblet hold

3 x 16-20

F2

Single arm suitcase march w press down

3 x 8

Tuesday
1.2

A1

Heels on bench breathing w hover

1 x 30

A2

DNS 5 month low oblique sit w reach

1 x 5

A3

Quadruped rocking

1 x 8

A4

Offset hip shifting on yoga block

1 x 8

A5

Tabletop Scap pushups

1 x 8

A6

Tall bear rockbacks

1 x 8

A7

Hinge Squat Hinge

1 x 8

B1

Bodyweight squat (to bench) w yoga block reach

3 x 10

B2

Elevated pushup

3 x 8-10

C1

3 point supported row

3 x 8

C2

Skater slide outs - Low

3 x 15

C3

Supine dead bug (w wall press)

3 x 12-16

Friday
1.3

A1

Long lever feet on wall breathing

1 x 30

A2

Glute bridges

1 x 15

A3

Tall bear rockbacks

1 x 8

A4

Half kneeling hip flexor stretch

1 x 8

A5

Half kneeling almost-get-up

1 x 6

A6

Standing hinges (deadlift prep)

1 x 10

B1

Kettlebell Deadlift

3 x 8-12

B2

3 point supported row

3 x 6-8

B3

Bodyweight squat (to bench) w yoga block reach

3 x 10

B4

Elevated pushup

3 x 8

Coach
More from KATHRYN BLAZE
coach-avatar Kathryn Blaze

Kathryn’s approach rejects conventional fitness extremes + focuses on a balanced middle ground. She believes in training for LIFE, + creating a movement plan that helps set you up for long term success + longevity. She is a certified kettlebell specialist, NASM Certified Personal Trainer, + a Pre and Postnatal Corrective Exercise Specialist.

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PREPARE your body for anything + everything

…without worrying about throwing out your back.

Get Strong for Life
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FAQs
What resistance/strength training knowledge do I need?
None! This program is perfect for you if you've never touched a weight before. It will teach you how to start incorporating heavier weights into your routine without any fuss or fear! No scary stuff - basic foundations that will serve you in ALL forms of exercise/movement, as well as daily life.
I have a knee/wrist/back/etc issue, is this the right program for me?
You'll want to make sure you're medically cleared for exercise before joining any new movement program. If you’d like more 1:1 feedback to accommodate injuries/restrictions, I offer virtual/IRL “Movement Tune Ups” to help you feel 100% confident in your movement!
What equipment do I need?
2+ kettlebells and/or dumbbells - at minimum 1 medium weight (for upper body) and 1 heavier weight (for lower body). Recommended: Resistance bands, yoga block, foam roller. Feel free to contact me if you have specific questions!
I have specific questions on technique - can I get additional help?
I’m always available in the TrainHeroic chat to answer your questions. For more of a deep dive on your individual movement/technique, I offer 1:1 virtual/live Movement Tune-Ups.
Strong for Life
Join Today!