Online Return-to-Lifting Coaching (The Bridge Program)

This is the primary way clients work with me.

I provide individualized strength coaching for people returning to lifting after injury, surgery, or extended time away. It's a medically-informed "bridge" guiding you from where you are (post-rehab or out of practice in a more mature body) and where you desire to be with your strength training - safely, without the guesswork.

Once accepted as a coaching client, you schedule a live virtual assessment.

This program includes customized programming delivered through the app, weekly check-ins, in-app messaging, and ongoing adjustments based on symptoms, performance, recovery, and confidence.

Videos of lifts can be submitted through the app for review and feedback as needed. Your programming progresses based on how your body responds, not fixed timelines.

Sleep, stress, and recovery are addressed as part of the coaching process, as they directly influence training tolerance and progress.

This is asynchronous coaching designed to provide clarity, consistency, and appropriate progression without unnecessary pressure.

Live Coaching Sessions (Optional Add-On)

A 30-minute live video coaching session via Zoom.

This session provides real-time coaching, cueing, and movement adjustments. It is best used during early return to loading, new or sensitive movements, or when confidence needs rebuilding.

This is an optional add-on and does not replace ongoing programming or weekly check-ins.

Sessions are scheduled after purchase.

Sleep / Stress / Recovery Coaching 

Individualized health coaching focused on improving sleep, managing stress, and supporting recovery.

This program is designed for people whose energy, consistency, or capacity is limited by poor recovery or chronic stress — even in the absence of injury.

Coaching is delivered through the app and includes weekly check-ins, in-app messaging, and individualized guidance based on your feedback and response.

There is no exercise programming included in this option.
The focus is on sustainable behavior change that supports daily functioning and long-term training readiness.

The Bridge Program

• You start with a live virtual assessment

• You train with a program delivered through an app
  
  

• You check in weekly and share feedback (including lift videos if helpful)
  
  

• Your program adjusts based on symptoms, performance, recovery, and confidence
  
  

• Progress happens when your body shows it’s ready — not because a calendar says so

You’ll always know what to focus on this week — without wondering if you’re doing too much or too little. 

Sleep / Stress / Recovery Coaching 

• You complete an intake focused on sleep, stress, recovery, and capacity

• You schedule a live/virtual initial meeting to review baseline, areas of focus and goals
  
  

• You receive individualized guidance and habit tracking delivered through an app
  
  

• We check in weekly through the app, periodically complete worksheets to support behavior modification and adjust based on what’s actually changing
  
  

• The focus is sustainable behavior change — not perfection

You’ll work on what matters most right now, without overhauling your entire life.

The Bridge Program

This is for people who want to train — without guessing.

If you’ve been cleared to exercise but don’t feel confident loading again, this coaching bridges the gap between rehab and full training.

You’ll have guidance, communication, and adjustments as your capacity returns. 

 This is for you if:

• You’re returning to lifting after injury or surgery
  
  

• You have pain with training and want to keep moving safely
  
  

• You’ve been cleared medically but don’t feel confident loading yet
  
  

• You want guidance without being micromanaged
  
  

• You value communication, adjustments, and long-term progress

This may not be a good fit if…

• You want a generic program or one-size-fits-all plan
  
  

• You’re looking for constant real-time coaching
  
  

• You prefer aggressive timelines over responsive progression

• You’re not willing to communicate how things are actually feeling

• You have an injury that requires a true rehabilitation plan (if you have pain/limitations during real-life, not just at the gym)

This keeps expectations clear — for both of us.

Sleep / Stress / Recovery Coaching 

 This is for you if:

• You’re not injured, but you’re not recovering well
  
  

• Sleep is inconsistent or unrefreshing
  
  

• Stress feels chronic, not situational
  
  

• Training “should” feel better than it does
  
  

• You want support without tracking every habit or metric

This is especially helpful if you want to train — now or in the future — but your system feels overloaded.

This may not be a good fit if…

• You’re looking for medical treatment or therapy
  
  

• You want rigid rules or prescriptive protocols
  
  

• You’re expecting instant fixes without experimentation
  
  

• You prefer tracking everything over building awareness

This coaching works best when there’s openness to gradual, meaningful change

 Some clients transition between coaching types.

Some people start with sleep, stress, and recovery coaching and later move into return-to-lifting coaching.
Others begin with training-focused coaching and use health coaching to support recovery during higher-stress phases.

We reassess as capacity changes.

Return-to-Lifting Coaching (The Bridge Program):  $325 initial month, then $250/month 

• Your initial month includes a 45 minute virtual meeting. 

Add-Ons for Return-to-Lifting Coaching

• Live Virtual Lift Review (30 min): $125/session

Sleep / Stress / Recovery Coaching: $250 initial month, then $175/month 

• Your initial month includes a 45 minute virtual meeting. 

All coaching is billed monthly. 

There are no long-term contracts, you may cancel at any time. 

We reassess as your needs change and you can switch from one program to the other.