Strength & Conditioning Fall 2025
Here’s what you get:
3 sessions each week (scroll down for more info)
12 week progressive program
Build strength by repeating exercises and gradually adding weight
Aerobic training for endurance, recovery, and muscular efficiency
App based program including check-ins for accountability
Step-by-step programming
Why do both strength & conditioning?
Strength & Conditioning go hand in hand, here’s why…
You already know how important it is to build up your strength gradually over time and conditioning is no different. Often, when people do conditioning, they go hard and fast which can lead to stress spikes, anxiety around exercise, over fatigue and pain flares. As usual, our approach will be progressive and consistent to help you get the most out of your training, while being able to enjoy the climb.
As humans, we have two energy systems, aerobic and anaerobic. Aerobic exercise is what you might think of as “cardio,” running, spinning, brisk walking. Anaerobic exercise is movement that is hard and fast, heavy lifting, plyometrics and sprinting.
Strength without conditioning means you have powerful muscles, but they crap out when you try to hike up hill or run after your kid. Cardio without strength means you can jog slowly for a long time, but not lift a heavy box safety. As you can imagine, when we combine the two, we get a much more well-rounded approach to physical training.
This program includes 3 weekly workout sessions…
Day 1: Progressive Lifting 45 min – This workout will be programmed in our Everfit app with video tutorials, rest timers, weights, reps and sets all laid out. All you have to do is enter the weight you use and check off each exercise.
Week 1 includes a 10 rep deadlift test, which will lay the foundation for which weights to select on future weeks.
Day 2: Short Aerobic Intervals 15-20 min – This session will be programmed for you in our app with intervals to follow on the cardio device of your choice. Intervals will start out short and will increase as the weeks go by. We suggest you do these on a machine you are already familiar with i.e. rower, stationary bike, elliptical, treadmill (if you are already a runner).
Day 3: Conditioning + Easy Cardio 45 min – This session is a combination of weighted and bodyweight conditioning, and low intensity cardio. Over the weeks this day will evolve to include plyometrics as well.
These three weekly sessions will give you a great combination of strength, cobditioning, higher intensity, and low intensity cardio.
Track workouts in our Everfit training app
Find your starting point and make steady gains
Train with us online from wherever you are in the world
“I really love Mindful Strength and Kathryn’s awesome teachings. I have strengthened my body SO much and I love all the brilliant movements and sequences Kathryn creates for each part of the body. It is truly a remarkable, life-changing program.“
“Thank you for the amazing classes, as always! I had a baby in April, and my body and capacities changed SO dramatically. It has been so great to take your classes as I started moving again — the emphasis on what you feel instead of what you do really helped me reconnect to a body that felt foreign to me.“
Details:
We are running this program differently than we have done our programs in the past.
This program does not include weekly live classes on Zoom.
Kathryn will teach the first class live on Zoom to get the group started, October 5th at 10am ET
From there you will complete the program at your own pace for the 12 weeks.
Each workout day will be delivered to you through the Everfit app, we will send you all the instructions once you have signed up.
Within the app you can watch exercise tutorials and log all your sessions. Every Monday we will have a planned check in within the app group forum. We encourage you to ask a question or send an update. If you have something more personal to share, or you need a form check on an exercise, you can message Kathryn directly in the app.
This program is designed for people who have some lifting experience, have access to a range of weights, or who go to the gym. This is not a total beginners program.
When this program ends you will have an option to buy another 12-week training block to continue. If you decide to not continue, you will be able to access the program for three more months until your account is archived.
Live Check-ins:
In addition to the kick off class, Kathryn will host 3 live check in calls on Zoom.
This is your chance to get on a call, ask questions, get new ideas, inspiration and troubleshoot with the pros. If you have questions about your progress Kathryn will be able to see your program and give suggestions.
November 1st (Saturday morning) 9am ET
November 19th (Wednesday evening) 6pm ET
December 10th (Wednesday lunch) 12pm ET
Equipment Needed:
Weights, either a set of adjustable dumbbells, barbell, a range of kettlebells or a full gym set up
A chair, stool, bench or plyo box
Cardio machine of your choice, elliptical, bike, rower, assault bike, or outdoor space for walking/jogging
Sign up for Early Bird!
Regular price: $225 CAD
About Kathryn
Kathryn (she/her) has been teaching yoga and movement since the age of 17. Growing up in her mother’s (Diane Bruni) yoga studio she has been learning about mindful movement her entire life. In 2012 Kathryn started exploring other modalities including powerlifting, gymanstics, and various forms of strength based exercise. She has completed a professional pain science mentorship with physiotherapist Neil Pearson, has interviewed some of the worlds top researchers and teachers for her podcast, and has taught workshops in over 10 countries. Kathryn has completed strength certifications with PICP Poliquin Level 2, she has worked with Ido Portal, has won the Ontario Provincials in raw powerlifting and has a passion for helping people understand their own capacity and confidence.