Strength & Conditioning Block 1
Here’s what you get:
3 sessions each week (scroll down for more info)
12 week training block beginning Jan 2nd
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 progressive programming
Why do both strength & conditioning?
Our signature lifting and cardio program…
This strength and conditioning program begins with a 12-week training block to build a strong foundation of lifting and cardio.
Our method is to start small and gradually increase, taking a bit more time and care in the early stages to not get overwhelmed or exhausted.
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 4 weekly workout sessions…
Day 1: Progressive Lifting 55 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.
This day focusses on building the deadlift, row, progressing to lunges and bench press. The first week begins with a 10 rep deadlift test.
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. If you already have running experience, you can run these intervals,
Day 3: Conditioning + Easy Cardio 45 min – This session is a combination of weighted and bodyweight conditioning, and low intensity cardio. This session can either be done as one longer day, or can be broken up into two shorter days.
These four 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.
When you sign up you will be sent a recording of our kick off class. We suggest you watch this class before heading out to the gym to complete your first workout. If you have a home gym, you can train along with this first class for extra guidance.
From there you will complete the program at your own pace for the 12 weeks using our Everfit app.
Within the app you can watch exercise tutorials and log all your sessions. Every Monday we have a 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 Block 2 (another 12-week training block) to continue.
This provides the unique opportunity to work on your strength and cardio over the long term.
This program will continue to grow into progressive 12-week training blocks so you can continue your training.
Live Check-ins:
Kathryn will host monthly live check ins on Zoom at different times to include various time zones.
This is your chance to get on a call, ask questions, get new ideas, inspiration and troubleshoot with the pros. Kathryn can help you figure out good exercise alternatives or give advice on how to customize the program if needed.
Jan 24 2026 (Saturday morning) 9am ET
Feb 28 2026 (Wednesday lunch) 6pm ET
March 18 2026 (Wednesday evening) 12pm ET
Start Date:
To get into our next round of Block One sign up before Dec 24th – we are accepting a max of 50 new participants.
Upon signing up, you will be prompted to download the Everfit app and get your account ready to begin.
On January 2nd we will release Block One and you will be able to get started whenever you are ready.
Pausing the program:
If you get sick, have vacation planned or forsee needing to take a couple of weeks off during the 12-week training block you can pause the program in the app.
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 Block One
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.