Feel stronger, fitter, more able to say YES to all that life as to offer!

Lifting and cardio go hand in hand. We know we need BOTH but chances are you love one and neglect the other.

So many people already spend 2-3 hours a week on exercise but don’t progress because their training is too varied, too complicated or just too much.

When people start S&C they say… If I knew such a simple program could be this effective I would have started years ago!!

Why do both?

Lifting gives you strength and robustness, the muscle and bone mass that shrinks with time if not maintained.

Cardio gives you the engine, the ability to recover, pump blood more efficiently, lowering stress while increasing metabolic health.

Make the most of your training

It’s not always about MORE, it’s about the RIGHT program for you!

Grow your strength and your cardio without feeling zapped.

Stop program hopping, guessing, constantly switching things up and wondering… am I doing enough??

Feel successful, not zapped of any remaining energy

The problem is not discipline or motivation, it’s usually strategy, support and dosage.

Great coaching saves so much time and energy in the long run!

S&C is a series of 12-week training blocks

Begin with Block 1 to establish your foundation. Loving what you are feeling and accomplishing? Continue through Blocks 2, 3 (and soon to be 4) with the support of Kathryn and the S&C community.

All Strength & Conditioning programs are delivered through our Everfit training app. 

Benefits of our app:

• Structured and well organized workouts 
• Percentage-based strength training so you know exactly how much to lift
• Exercise tutorial videos for every movement
• Clearly track reps, sets, rest intervals and keep your own notes
• Move your workouts around based on your schedule
• Weekly coaching check-ins with Kathryn and the opportunity to ask questions

Block 1 includes 3 training days:

Lifting (50-60 min) – This workout always begins with the deadlift, and over the weeks will build up other exercises like rows, step ups, lunges, push-ups, bench press.

Conditioning (30-40 min) – This workout begins with a few heart and muscle pumping weighted and bodyweight exercises done quickly. Followed by easy low intensity cardio.

Cardio Intervals (30 min) – This workout is done on a cardio machine of your choice (rower, bike, stair climber etc…) and will take you through progressive intervals starting very short and building over the weeks.

S&C is GREAT for people who…

• Are active and have some lifting experience who want to really nail down consistency and strategy around training.
• Are bogged down by all the advice they see online and want a simple and effective program to follow.
• Want to be able to ask questions here and there and know they are connecting with an experienced coach – not a chat bot!
• Know they need BOTH cardio and lifting but haven’t found the right approach to both.
• Have access to equipment – either adjustable dumbbells, barbell and plates or full gym access.