The Lean & Strong Method is a 12-week, one-on-one program built on four pillars: Nutrition, Exercise, Recovery, and Mindset.

We move through three phases: Foundation, Build, and Sustain.

Here's what you get:

- 8 one-on-one coaching calls with Coach Lisa: weekly in weeks 1–4, then every other week through week 12

- Your Protein & Fuel Blueprint: a personalized protein and nutrition target range, refined together on our calls

- A personalized progressive strength program: exercises, sets, reps, and starting-weight guidance, with your results reviewed each session so we adjust as you get stronger

- Weekly education: short lessons on each pillar, so you understand the why behind what you're doing

- Unlimited support between calls: ask a question, hit a snag, get an answer

- 4 full assessments: weeks 1, 4, 8, and 12

So you're not getting a generic plan and a "good luck." You're getting structure and support, all in one place.

No. We will design your program to be done at home, at a gym, or a mix of both. When we start, we'll talk about what's realistic for you: what equipment you have, what space you have, and what you actually enjoy. Then I build your program around that.

Here's what that looks like in practice. For a home setup, a pair of adjustable dumbbells and some resistance bands go a long way, and I can send you video demos for bodyweight and dumbbell exercises so you can see the form. If you love the gym, we'll use it. And if your answer is "I'd rather not walk into a gym at all," that's a perfectly good starting point. The best program is the one you'll do 2-3 days a week, so we'll set it up where you'll show up.

Then you're in good company. Many of the women I work with have never lifted a weight, or it’s been years since they did. That's not a problem. It's the starting line.

Here's how we handle it. We begin in the Foundation phase (weeks 1–4), where the focus is learning the basic movements, getting comfortable, and building confidence, not lifting heavy or doing complicated exercises. Your program is written out with the exercises, sets, reps, and starting-weight guidance, so you're never guessing. I show you the form live on our calls, and I send video demos for bodyweight and dumbbell exercises. Each session, we review how your workouts went and adjust, so you progress as you get stronger, not before.

So there's nothing to figure out on your own. You show up, and I'll show you how.

Same here!  Most of the women I work with do too. Joints, backs, knees, shoulders: it comes with the decades, and it's not a reason to sit this out. In fact, strength training is one of the best things we can do to protect our joints and bones and help with those annoying aches and pains.

Your program is built for your body. During your onboarding call, we'll talk through your history, and I'll choose exercises and modifications that work around it. I give form direction live on our calls, and for bodyweight and dumbbell exercises I can send you video demos as well. If something doesn't feel right, we adjust. And if you have a condition that needs medical clearance, I'll ask you to check with your doctor first.

Yes. Your Protein & Fuel Blueprint is built around the way you eat, not a one-size-fits-all diet. Vegan, vegetarian, gluten-free, dairy-free, or a list of foods that don't sit well with you: we work with it.

Protein is the piece that needs the most thought here, because the target for women over 50 is higher than most of us were taught (many of my clients land somewhere around 25–40 grams per meal). We'll find protein sources you enjoy and will actually eat, whatever your food preferences are.

First, a question: what worked, and what didn't? Most women tell me some version of "it was fine, but it didn't really fit my life" or "it worked until it didn't."

Here's how the Lean & Strong Method is different. It's built for women in midlife, so it accounts for hormones, recovery, and the fact that "eat less and move more" stopped working. It's not just workouts or just nutrition. It's four pillars working together, including recovery and mindset, which most programs skip. And it's about sustainable habits, not restriction.

There's no extreme dieting here, and no shame when a week gets messy. You'll learn the why, so you can lead yourself long after our time together ends.

No. It is absolutely not too late.

The research here is encouraging. Women in their 60s, 70s, and beyond build muscle when they strength train and eat enough protein. Your body still responds. It just responds best to a plan that fits where you are now.

At 67, the goal is also bigger than the scale. It's staying strong, steady on your feet, and independent for the next 20 to 30 years. So your program starts where you are, progresses at a pace that's right for you, and I'll adjust as we go. The question to ask yourself is, what do I want to be able to do at 80? Let's start there.a

The Lean & Strong Method is $997 for 12 weeks plus a $100 onboarding fee.
(that is less than $333/month just this one time)

You can pay in full or break your payments up into monthly payments.

That covers everything for all 12 weeks: your 8 one-on-one calls, your personalized strength program and Protein & Fuel Blueprint, 4 full assessments, and unlimited support between calls.

This gives you support through the holidays and even into January to kick off the New Year. This may be the first time you actually ate that pumpkin cheesecake and actually lost weight over the holiday season!

I want you to feel confident saying yes. When you sign up and complete your onboarding call, if you don't feel it's the right fit, you have 3 days to let me know and I'll refund the full amount of your investment.

You leave with a plan, not a cliff. By week 12, you'll have a repeatable weekly routine for eating, strength training, and recovery, plus a clear understanding of why it works, so you can keep going on your own. Your final assessment shows how far you've come and where to focus next.

Some women are ready to fly solo. Others need more time or want more support, and we can talk about your options, such as continued coaching or a maintenance program at our final call. 

Either way, the goal is that you're not dependent on me. You've built something that lasts.