To feel strong and capable. To do hard shit. To see what your body can do.
This is the life-expanding magic of strength.
Lifting weights is a catalyst for that expansion.
Now it’s time to fuel for it.
I walked in the gym that day feeling pumped and energized, in a way that I hadn’t felt for so long. I was shocked at how poorly I was feeding myself before, and suddenly my lack of progress made sense. Now that I’ve consistently fueled myself correctly for 8 weeks, I’ve added another TWENTY FIVE pounds to my back squat!!”
You wanna get stronger. FABULOUS!
You’re ready to challenge yourself.
You’re definitely up for seeing what your body can do.
And you really want that confident, strong, I can take on the world feeling from lifting that everyone raves about.
You are absolutely freaking capable. You can and will build strength, muscle, and energy…even in your 40s and beyond. You are not limited by age. You know that lifting isn’t just about vanity or ego…it’s an investment in your future health, independence, and longevity. You know, muscle mass and bone density kind of stuff. It’s all right there for you. Let me help you reach it.
I’m going to the gym fewer days per week and making bigger gains this year than I have in the last 7 years of serious lifting. During SNU I joined a women’s cyclocross and began training with them during their long distance (40+ miles) winter gravel rides. With SNU I learned to fuel more effectively for my body in such a way that I can now keep up with women who have literally been competitively cycling for as long as I’ve been alive. I’ve learned with timing and the right blend of macronutrients, I can have the energy to enjoy my rides in the moment and not be destroyed by the time I’m done. It’s a whole new world for me! I start to look forward to my workouts instead of dreading them.”
You’re 40-something. You’ve got to eat and train differently than you did in your 20s.
Coffee is not a meal and you need to eat something before 2 pm every day, okayyy.
And no more copying what your male partner is doing and thinking it’s going to work for you.
You get mentorship from a strength nutrition strategist and coach who translates evidence-based info into real life fueling and lifting best practices.
And you learn the strategy for fueling, lifting, recovery, and more that will actually help you get stronger, build muscle, and feel freaking unstoppable.
You get support from a community of women on a similar path…so you don’t have to do it alone. (Finally, other people who get you.)
Get crystal clear on how to fuel your lifting workouts and active lifestyle so you get stronger, have more energy, and perform better. You’ll learn the why but you’ll also put actionable strategies that work for your busy life into practice.
Learn the ins and outs of a solid nutrition strategy plus considerations around pre- and post-workout fueling and more.
Optimize your strength training for better results: get stronger and build muscle!
Learn how to organize your reps, sets, intensity, and exercise selection so you work smarter, not harder, plus how to adjust for your cycle.
Comes with a bonus dumbbell lifting program if you need one.
Learn how to integrate effort with recovery best practices for more efficient workouts, better strength and muscle gains, and more energy. Create a workout schedule that works for you.
And learn considerations for adjusting your lifting with your cycle, and understand how to use data from wearables so you work with your body instead of against it.
Your body gets stronger when you challenge it, but too much stress is a gains killer. Learn how stress affects performance – especially for women as we age.
Start integrating data and auto-regulation. And practice strategies for working with the two parts of your autonomic nervous system & reducing your stress levels.
Put it into practice and take action on your habits.
Live Q&A calls for mentorship and accountability.
Share wins and get the support and accountability you need.
Get lifetime access to the program.
I was able to do several sets of deadlifts using a weight that had been previously my PR. I can’t wait to see what else I can do! Thanks for teaching me there is something better out there, Steph!”
In case you need a workout plan, you’re covered with this 8-week dumbbell strength program.
You’ll be covered with this 3x a week plan that focuses on building strength efficiently with compound movements. Huzzah!
Listen to the course from anywhere with our convenient private audio feed.
It’s just like a podcast in your back pocket that makes learning more convenient.
My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities.
I believe in challenging the status quo of the fitness & nutrition industry and the limiting narratives that are put on women.
I’m a strength nutrition specialist and lifting coach helping women lift weights, get stronger, and experience the life-changing magic of focusing on what you can do instead of only focusing on what you look like.
I’ve competed in sports my entire life, but it wasn’t until I picked up free weights that my life radically shifted for the better.
On a whim, in 2010, I walked into a gym and signed up to lift weights. Little did I know this would change my life forever.
Since then, I’ve guided thousands of people in my online strength & nutrition programs and private coaching; written three best-selling books; hosted a long-running podcast with 4+ million downloads; and led a huge online community of badass women.
I’m here to guide you with my unique mix of nutrition strategy and strength training know-how that will help you see and feel the results from all your hard work, in less time, and without having to do it all alone.
Get on the Strength Nutrition Unlocked waitlist for early access.
Doors will be re-opening Spring 2022.
I recommend you set aside at least 8-10 weeks to go through the program the first time. You’ll want to keep implementing the lessons over time for best results.
Sometimes, we have to re-evaluate our commitments and schedule when there’s something we really want to do. Here’s the thing: if you’re already lifting weights but feeling clueless about how to fuel properly so you get stronger and see results–instead of ending up exhausted, burned out, unmotivated, and potentially harming your health–then a couple hours a week for the next few months is an investment well worth your time.
You’ll have more fun, learn more, and feel more supported if you participate in the community and on as many of the the strategy calls as you can.
However, if you’re not able to be there for every single call, it’s okay as long as you’re catching up on your own time.
If you’re not into groups, there are other options that may suit your needs. Let’s talk!
No. Together, we’ll dive into the basics of evidence-based fueling and training strategies for lifting and recovery. You’ll learn how to think logically about your body’s fueling needs and turn that into a strategy for daily life. We will touch on food psychology and your relationship with food however, this is not a “only eat when you’re hungry” or “only listen to your body” thing.
If you’ve lifted in the past or you’re strength training now–even if you’re a beginner–this program is a great fit. If you’ve never lifted weights before, this program will not be able to teach you how to begin. If you don’t intend to ever lift weights, this program may give you some generally useful info but may not be tailored to your other workouts.
No. However, you must be okay with a frank discussion about calories and macronutrients to establish a reasonable daily intake range, including the minimums that you may not be hitting and the importance of these nutrition elements. You’ll be learning how to be aware of your intake without counting, weighing, measuring, or logging every bite of food. If you find calorie or macro discussion to be triggering for you, this is likely not the program for you. Not sure? Contact me and we can chat.
$2,ooo for the full program, live group calls, and private community. (Payment plan options are available.)
With this program, you’ll get the strategy, support, and education you need to not only see & feel results from all your hard work, but you’ll actually spend LESS money in the future on gimmicks that don’t work. Win-win.
When you invest more in something, you’re more likely to show up and do the work. We’re talking high stakes, life-improving stuff here!
Investing in any kind of coaching can be a big decision, so it’s important to be committed to the process. You won’t get results in your half in, half out. Because of these reasons, I don’t offer refunds or cancellations.
“I was all over the place with working out, trying to figure out my new normal, but I didn’t have any strategy or plan, so I was floundering. I was way too granular in my approach to fuel. SNU clarified what’s important for me to pay attention to, and what’s really not. Hand portions make it super easy to figure out what and how much to eat, and I love that it’s not a one-size-fits-all approach. I’ve implemented new sleep hygiene practices. My sleep is improving and my workout recovery shows the difference.”
“I look forward to working out and moving my body and hit new PRs and goals often. I now see the relationship between food/fuel and my time in the gym and can tell the difference when I’m not fueling well. I also don’t base my entire worth around how my workouts go- good or bad. I know that one bad workout doesn’t mean I’m doing anything wrong, but the good workouts remind me that I’m on the right track and that fueling properly and with enough energy helps me reach my goals.”
I never had any metric of what was good for my body. That was a huge game changer. I started a lifting program two weeks ago and have seen improvements in my movement and my sleep.”
Strength training is a catalyst for a more expansive life.
When you lift something you didn’t think you could, you start to think, “I wonder what else I can do?!”
And that ripples out into the rest of your life.
When supported by smart, science-backed strategies, there’s no limit to what you can do.
This journey is rewarding as fuck (literally life-changing), but it’s also super challenging do by yourself. If you don’t have a framework and a support system to help you navigate the speed bumps and pitfalls, you’re going to get frustrated, overwhelmed, and quit.
But that’s not you.
You’re ready to take that next step to fueling and lifting with confidence so you get stronger and feel results from all your hard work.
Can’t wait to welcome you to the program!