Strength & Conditioning
Take the guess work out of training…
Save time and energy knowing exactly what to do in every workout
Build consistency and feel long term progress
Feel your strongest and fittest
Say yes to fun adventures knowing you have the capacity
App based program with expert coaching
Cut through the noise, focus your training...
Feel stronger, fitter, more able to say YES to all that life has 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??
Coaching from Kathryn
Kathryn is here to help you figure out how adapt the program, make it work for you and get the most out of your training.
Weekly in-app check ins plus monthly Zoom calls give lots of opportunities to get support.
S&C is a series of 12 week training blocks:
Begin with Block 1 to establish your foundation. If you love what you are feeling and accomplishing, you can keep progressing.
Blocks 2, 3 (and more!) will be available for purchase when you have completed Block 1.
“I like that I am interacting with a real human being through the forum and on the zoom calls with Kathryn, not just an app or AI generated content, as I see increasingly in the fitness world.”
“I’ve been so impressed with this really well designed and accessible strength and conditioning program. I’ve never felt stronger or more confident in my body.”
Start S&C Today!
All S&C 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 One includes 3 training days:
Lifting (50-60 min):
This workout always begins with the deadlift, and will build up other exercises like rows, step ups, lunges, push-ups, bench press. In Block 2 we add more lifting once you have established a consistent base.
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. In Block 2 we turn this workout into a second lifting day.
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. In Block 2 we add power and plyometrics to this day as a progression.
S&C is GREAT for people who:
- Are active with some lifting experience and ready to lock in consistency and strategy
- 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.
“This is my third year with Mindful Strength and love this year’s program! It’s a comprehensive, structured and balanced program that incorporates strength, power and cardio training. I find the App easy to navigate and since I don’t like gyms or group classes I very much appreciate that I can do the workouts on my own, at home, but the program is equally suited to follow in a gym!”
“Strength & Conditioning has been a great addition to my life. I’ve enjoyed the structure it has brought to my training. Kathryn is so supportive, her tips and encouragement has really moved me on.”
Sign up for S&C!
Progressing From Block 1 to 2
We suggest that everyone start with Block 1 to establish a foundation and get really comfortable with this training approach.
Block 2 progresses from 3 training days a week to 4 and becomes a more intermediate level training experience.
When you complete Block 1 you will have the chance to continue and sign up for Block 2 (which is also 12-weeks long) and then onto Block 3 etc…
Important Details:
S&C is not appropriate for complete beginners. Week One begins with a 10-rep deadlift test. Participants who have never deadlifted before, or don’t know what a deadlift is will feel a bit in over their head.
This program is delivered entirely through our app, there are no live classes to attend.
Live Check-ins:
Kathryn hosts a monthly Zoom call as well as a weekly check in within our in-app group forum.
Check in dates are posted 3 months in advance on our Communnity Forum. Calls are either Wednesday 12pm EST or Saturday 9am EST.
Tech support:
If you have never done an app based program, don’t fear, we are here for you! We have recorded tutorials on how to use the app, log workouts, adjust your calendar etc… We also have real human support available if you are having trouble with anything.
support@mindfulstrength.ca to reach our support person Chris
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.
You have a total of 6 months to complete Block One.
Equipment Needed:
A range of weights either dumbbells or barbell and plates. OR a full gym
A chair, stool, bench or plyo box
Cardio machine of your choice, elliptical, bike, rower, assault bike, or outdoor space for walking/jogging
Start S&C Now!
About Kathryn
Kathryn is a yoga teacher, turned powerlifter, turned strength and conditioning coach who runs a small countryside gym as well as global online programs. Kathryn’s specialty is applying ultra-progressive, step-by-step approaches to lifting weights, starting cardio, running, and training for big goals in smaller chunks.
She coaches clients from their 20’s to 80’s and has helped complete beginners progress to lifting heavy weights, building the strength to not only feel less fragile, but live life to the fullest. Kathryn’s coaching has been strongly influenced by her own experience as a competitive lifter, as well as her background in mindfulness and more recent education in pain science.
Her unconventional approach works incredibly well for clients who have felt judged or uneasy in fitness spaces in the past. Kathryn’s goal is to bring out the best in her students, whether it’s running their first mile, learning a pull-up, building bone density or summiting that epic mountain.