The Long Game

Yes! The Long Game was designed specifically for beginners. Every workout is explained step by step, with a focus on form and where you should be feeling the exertion. The goal is to build comfort, confidence and consistency. Overwhelm is NOT the vibe.

You only need three pairs of dumbbells, a light, medium and heavy set. If you are a woman and have never picked up a weight before I recommend starting with a pair of 5lbs, a pair of 10lbs and a pair of 15lbs. For men that have never picked up a weight, I'd go with a pair of 10lbs, a pair of 15lbs and a pair of 20lbs. If you think you can go heavier than this please do so! This is just what I recommend for starting, but you know yourself best.

I also highly recommend a set of these dumbbell weight plates. Yes, I agree, they are obnoxiously expensive AND? They're worth it. And yes, you need 4 weight plates because you need 2 for each dumbbell. These are great because they turn a 5lb dumbbell into a 7.5. They turn a 10lb dumbbell into a 12.5 - you get the idea. They're fantastic for incrementally increasing the weight without having to buy every single dumbbell in between.

Perfect. Building muscle becomes more important as we age, and it's never too late to get stronger. This program was designed for beginners, and it's never too late to start strength training.

That said, this is a true strength training program. Throughout the 12 weeks you'll be practicing movements like squats, lunges, hip hinges, getting down to and up from the floor, and transitioning between standing and floor exercises.

If you're generally able to move comfortably through those types of movements, you'll do great. If you have significant mobility limitations or an injury, you may need to modify certain exercises or work with your healthcare provider before starting.

We start small. Like, 5 minutes small. Each week has 3 days of workouts and the first week starts with just 5 mins for each one. Every week we add 5 more minutes, so week 2 has 10 min workouts, week 3 are 15 minute workouts and so forth. We build up to 30 minute workouts and that's the maximum length.

Weird? Nah. This program is not just focused on building muscle, it's also about building consistency, which is fundamental to adopting a lifelong relationship with movement. So we're making each workout very easy to come back to…again, and again, and again.

Then you're exactly who I built this for.

You don't need to "get in shape" before starting. The program meets you where you are today.

That's a hard no!

Building "bulky" muscle takes years of intentional training and nutrition. Being scared to get bulky from lifting heavy weights is like not wanting to drive out of fear of turning into a Nascar racer. It's just not what happens. You've seen me, yes? I've been lifting heavy for years.

What most women notice instead is feeling stronger, more capable, and more confident.

Many exercises can be modified, and I provide guidance throughout the program. As always, check with your healthcare provider before beginning a new exercise program if you have an injury or medical condition.

Because you're not just following random workouts.

You're learning how to build a lifelong strength habit while understanding why every workout matters for your brain, muscles, metabolism, and long-term health.

Nope.

Everything can be done at home with dumbbells.

I actually recommend repeating the program, starting again around Week 6.

Here's an annoying spoiler alert: strength training is kind of...boring. 😬

The exercises themselves don't change all that much. There are certainly variations, but the basics—squats, presses, rows, hinges—are the foundation of getting stronger. The magic isn't in constantly doing new exercises. It's in getting really good at the fundamentals.

The first time through, you're learning the movements. The second (and third…and fourth) time through, you'll notice yourself feeling the right muscles working, moving with more confidence, and gradually lifting heavier weights. That's progressive overload happening, and that's what builds strength and muscle.

So don't worry about "finishing" The Long Game. The goal isn't to complete a program. It's to build a lifelong relationship with lifting.

And yes! I'm already planning The Long Game: Part 2 (or maybe The Longer Game ☺️), with slightly longer workouts and some more advanced exercises for when you're ready.

The goal isn't to simply finish the 12-weeks, it's to make strength training something you do. All the time. Forever. 😂

No. Weight loss is not the focus here.

The goal of The Long Game is to help you build muscle, become stronger, and create a strength training habit you'll actually stick with for years.

That said, many people find that as they gain muscle, they naturally lose body fat, not because they're trying to "burn fat," but because they're improving the health of their metabolic function.

When you join the community (where you'll have access to The Long Game), you'll also get my other course, From Stuck to Strong. That's where I teach the foundations of metabolic health, everything from food and movement to sleep, stress, light, and daily habits, and how all of those pieces work together to support a healthier metabolism.

Yes, a healthier metabolism often influences your weight, but it also affects your energy, blood sugar, muscle, long-term health, and yes, often your body composition too.

If fat loss happens along the way, wonderful. But the real goal is building a stronger, healthier body that will serve you for decades to come.

Well 1) I love being clever, and 2) because there isn't a finish line. This isn't about looking different in 30 days..and then slowly falling off and going right back to square 1.

It's about learning how to show up again and again and becoming the kind of person who lifts weights. Not just for a season, but for, well…forever.

That's the long game!

You don't need more motivation, discipline or to become a different person before you begin.

You just need somewhere to start.

That's exactly why I created this program. It isn't built for people who already love lifting weights. It's built for people who want to become someone who does.