Flagship coaching
Built to Last
16-Week 1:1 Coaching
A personalized 16-week coaching program for women 50+ who want to improve their strength, body composition, and physical capability without another extreme diet or all-or-nothing fitness plan.
Who it is for
Women who are ready to work with me, not just hire me.
A good fit
You'll probably do well here if…
- You're looking for realistic, sustainable progress over 16 weeks
- You're open to strength training
- You're willing to make practical nutrition changes
- You're comfortable being honest about what's working and what isn't
- You understand that imperfect weeks are part of real life
- You're willing to be part of the process, not just follow instructions
- You're willing to seek medical guidance when something falls outside coaching scope
Not a good fit
This may not be the right fit if…
- You're looking for very rapid or extreme weight loss
- You don't want strength training to be part of the process
- You're looking for highly restrictive diets, detoxes, or quick fixes
- You're not willing to put in the work
- You expect progress to happen without your active participation
- You don't want to ask for help when you need it
- You're unwilling to involve an appropriate healthcare professional when needed
How 16 weeks actually unfold
Four chapters, one at a time.
Every week
A 30-minute coaching check-in to review your week and set the next one.
Every month
A longer 1-hour movement and program review to look at your progress in depth.
Tap any chapter to expand
We start with where your body is today — a gentle movement review, your health history, and the equipment you actually have. Your first program focuses on safe movement patterns, building a baseline, and establishing habits you can repeat without feeling overwhelmed.
What a week looks like
- One 30-minute video coaching call to review your week and set the next one
- Two to three training sessions, 25–35 minutes each
- A simple protein focus — building protein into one or two meals a day
- Direct messaging support for form questions, adjustments, or check-ins
What progress means here
Showing up consistently, learning the shapes, and finishing each session feeling capable and steady.
The four chapters
Foundation
Weeks 1–4
We start with where your body is today — a gentle movement review, your health history, and the equipment you actually have. Your first program focuses on safe movement patterns, building a baseline, and establishing habits you can repeat without feeling overwhelmed.
What a week looks like
- One 30-minute video coaching call to review your week and set the next one
- Two to three training sessions, 25–35 minutes each
- A simple protein focus — building protein into one or two meals a day
- Direct messaging support for form questions, adjustments, or check-ins
What progress means here
Showing up consistently, learning the shapes, and finishing each session feeling capable and steady.
How it works
How the 16 weeks work.
Onboarding & history
We start with detailed onboarding — your health and training history, what you have tried before, and what you actually want. Then we set goals that fit your life.
Your individualized program
You get a strength program built around your body, your equipment, and your goals. Programs are generally updated in 4-week blocks as you progress.
Weekly coaching
A scheduled video coaching touchpoint each week, with a longer movement and program review roughly every four weeks and shorter check-ins during the other weeks.
Nutrition coaching
Evidence-based nutrition work around protein, energy, meal structure, and real life — with weekly optional Nutrition Q&A.
Support between calls
Coaching support between sessions, exercise modifications when needed, and progress tracking that actually reflects what you are working on.
After 16 weeks
An end-of-program review establishes what you should keep doing and determines appropriate next steps, with a continuation plan.
The pillars
How each part is delivered.
Built to support you from training floor to kitchen, whether on your phone or on paper.
Training
An individualized strength program built around your equipment and goals, updated in 4-week blocks. Programming can be modified for injuries or limitations, and adapted around travel and real life.
- 4-week blocks
- Equipment-matched
- Travel adaptable
Nutrition
Evidence-based coaching around protein, energy intake, meal structure, and flexibility. Tracking is optional, not required. No detoxes, bans, or starvation targets.
- Optional tracking
- Real-life meals
- No starvation bans
Everfit & delivery
Workouts are delivered through Everfit, with a printable option for clients who prefer not to use an app. Progress is tracked in a way that reflects what you are actually working on.
- Everfit app
- Printable sheets
- Real progress metrics
Why one-to-one
Not just another template.
| What you get | IRON AUNTIES1:1 coaching | Generic PDF / apptemplate only |
|---|---|---|
| Built around your body and history | Assessed, then written for you | Same plan for everyone |
| Updated as you progress | Rebuilt every 4 weeks | Static from day one |
| Modifications for injuries or limitations | Adjusted where appropriate | You figure it out alone |
| Coaching support between sessions | Ongoing, real conversations | An app notification, if anything |
| Adapted for travel, holidays, and hard weeks | The plan changes, not your progress | No one is watching |
| Nutrition guidance for your real life | Practical and individualized | A generic macro target |
| A clear plan for after the program | Continuation plan and review | You're on your own |
Templates aren't bad. They're just not built for your body, your history, or the life you're actually living. One-to-one coaching is the difference between a plan you follow for a week and a process you can stay with.
Ready to find your starting point?
Take the 2-minute assessment to identify what deserves your attention first.
About 2 minutes.