Beginnings + Basics
A simple start to getting stronger.
It’s easier than you might think.
An accessible, purposeful and impactful program
Entry level strength classes focused on movement technique and skill
Geared to help you build full body functional strength and balance
12 pre-recorded classes that you can do anytime, anywhere
Get your questions answered along the way to overcome roadblocks
Classes range from 25 - 36 minutes
Lifetime access to the classes
An accompanying printable PDF to support your workouts
We use dumbbells in class, but you can get started without any equipment
No experience needed to begin
Cost is $225
What course participants say:
“I’m feeling so vibrant with this program! Given my osteoporosis I appreciate how you guide with cues and empower me to trust my body limitations and go at my own pace. The power in my legs and hips has increased my function tenfold. Thank you for giving me my life back again! I’m feeling challenged and inspired.”
“There are so many things I love about this program. One of my favorite things is how you actually coach the movements in a very clear and precise way, connecting us to every rep. In all my years of training, no one – and I mean no one! – has ever explained things this way. Thank you, Amanda.”
Join this class if you…
Are a woman over 40 whose body shape has changed abruptly
You’d like to do something about it, but in a way that isn’t punishing, based on shame or attempting to chase youth.
Have been too busy
You have always wanted to have regular strength training practice, but have been too busy with work, family and life in general to make it priority.
Notice simple tasks are a little harder
Activities like gardening, carrying groceries and getting up and down from the floor aren’t as easy for you as they used to be.
Prefer a relaxed way to get started
You know that you’re somebody who has greater success when there isn’t excessive pressure.
Are intimidated by the gym
You’d like to go to a gym near you, but are intimidated. This class will get you started in the comfort of your own home and help you gain confidence to go to the gym.
Say “no” when you want to say “yes”
You’ve had to turn down invitations for activities that you’d like to do, because you aren’t confident in your physical capacity.
Don’t like fitness culture
You want to feel good, but aren’t interested in being obsessed with exercise and your physical appearance. You are put off by the punishing nature of many fitness classes.
Need to improve your balance
You notice that your balance isn’t as good as it once was. You have to sit down to put on or take off your shoes. You can’t stand on one leg for very long.
Could use some guidance
Although you move through this course on your own, I’ll be there answer your questions and help you navigate roadblocks along the way.
Hope to maintain muscle mass and bone density
Strength training is the most potent lifestyle tool we have for building and maintaining muscle and bone.
Consider yourself more artist than athlete
Regular exercise can enhance creativity and cognitive function. It also supports mental and emotional health.
Want to increase your strength after a joint replacement
It’s 6 months or more after a knee or hip replacement and you’re ready to move beyond your physical therapy exercises.
What course participants say:
“I have never experienced anything like your classes. My brain and my body feel so connected. Thank you again for sharing your gift. The way you teach is truly what has made me love lifting weights.”
“I love how Amanda set us up to get the benefits of traditional strength exercises, but with a focus on the body in a respectful, thoughtful way. These exercises feel new and radical compared to more common fitness classes.”
Strength is your ability to take action in the world.
It is your ability to carry the bags of compost across the yard to the flower beds.
Your ability to answer with a spontaneous “Yes!” when a new friend invites you for a hike on a sunny afternoon.
To chase the dog when she gets off the leash.
To move the heavy box up and down from the top shelf.
To sit on the floor, play with the kids and stand up again.
To quickly right yourself when you stumble off a curb.
To stir and stir (and keep stirring and stirring) the risotto.
To reach your leg over the top tube of your bicycle and pedal it where you please.
To paint and dance and chop and ski and carry groceries to the car and carry the kayak to the water and do whatever else it is you need and want to do.
Strength makes everything more enjoyable, infusing your life with a little more ease.
Strength allows you to act without hesitation and meet the challenges and adventures that life brings your way.
The bad news: Strength and muscle mass decline steadily with age. If you do nothing to intervene, you can expect to be 20% weaker in your 50s than you were in your 20s.
This is particularly true for women over 40 for whom the decline of estrogen can mean a sudden and dramatic decline of both muscle and bone mass.
The good news: Regaining and maintaining muscular strength is easier than you might realize.
That’s why I created this program.
Strength infuses life with ease.
Beginnings + Basics includes 12 pre-recorded strength classes that you can do at anytime.
This class uses dumbbells (sometimes called hand weights), which are inexpensive to purchase, easy to store in your home and readily found in gyms and fitness centers. But you don’t need any equipment to get started.
Unlike most fitness classes that only tell you what to do, Beginnings + Basics teaches you the how and why behind what we do. You will learn the essential technique needed to perform each strength exercise with confidence. You will also receive guidance on how to adapt these moves to make them work for your body.
Beginnings + Basics centers the bodies of women over 40. This means that as your coach, I have taken into consideration many of the physical, mental and emotional challenges that women over 40 might encounter when beginning a new fitness program. While I do not speak explicitly about these things in the course, they do exist in the background of my thinking and programming.
We start at the beginning and progress slowly and steadily over 12 classes through the 5 basic, building-block movements of a functional strength training program: Hinge, Squat, Push, Pull and Overhead.
When you are finished with Beginnings and Basics you will be physically stronger, you will have developed consistency in your practice and you will feel confident continuing your strength training journey whether that means keeping up with these very workouts on your own at home, moving into my Next Level of class series or taking a strength class at your local gym.
What course participants say:
“The test for me was doing a big backcountry hike and feeling strong and stable on the whole trip. No joint or foot pain or hobbling around after it was all over. The stability and strength work has been a game changer for my body. Thank you Amanda!”
“I have bounced around from workout to workout for years. I’ve tried gyms, trainers, classes, developing my own, but nothing has stuck and, therefore, no results. But your program HAS stuck and has become a necessary part of my day. And I am seeing dramatic results.”
What you need for this course:
Equipment
Dumbbells
We use dumbbells (sometimes called “hand weights”) in this class. You can definitely get started without any equipment, but you will eventually likely want to access a pair of dumbbells. Click here for my recommendations on dumbbells.
A sturdy stool, low table or chair
A height and sturdiness that you are comfortable hinging over and resting a hand on.
A pair of socks
That you can fold and balance on your hand.
Class Prerequisites
Be injury and pain free.
Most of us experience regular aches and pains that crop up from time to time. These things do not need to prohibit you from taking this class. But if you have more significant pain, acute or long-standing injuries, or if you have any reason to feel unsure about your ability to participate safely in this class, please discuss this with your doctor or physical therapist. You can also schedule a private consultation with me to develop an individual program to work with and around your particular injuries and pain.
Be self-directed and able to listen to your body.
Because this is a general group fitness class, I cannot make recommendations for every possible scenario or for the wide variety of specific needs that a person might have during class. This means that you need to listen to your body and be willing to back off or change direction when needed. If you are unsure about your ability to do this, I encourage you to schedule a private consultation with me.
Have 2 days per week to commit to class.
In order to get the benefits of this work, you need to commit to at least 2 (and up to 4) classes per week. Classes are 25 - 36 minutes long. Of course sometimes life gets in the way and there will be some weeks in which you don’t do any classes. This is normal and OK, as long as you are generally remaining consistent with 2 - 4 classes per week.
What course participants say:
“The philosophy and structure around your teaching has been the missing piece for me. The improvements I am seeing and feeling in my own strength are huge…and building my sense of self-confidence as an added bonus. Training with you has been the best discovery of my 40s!”
“I am noticing great strength returning to my legs plus increased balance. Your cues are a lifesaver for getting these patterns and moves right. Thank you for allowing us to go at own pace and reinforcing form with cues to prevent injury. I’m seeing results and feeling so great!”
This course is unique because:
We start from the beginning
Most group fitness classes throw you into the deep end, forcing you to swim (or sink) on your own. Not here! We build step-by-step, allowing you to feel confident and successful.
You learn movement technique
I don’t just show you want to do, I will teach you the fundamental technique of each exercise so you can move with confidence and ease.
Each class is simple
We perform just 2 or 3 specific exercises in each class, meaning you have the ability to focus and get the most out of each and every repetition.
You get options
Because when you make a choice that feels good to your body, you make more progress.
Each class is strategic
These are not just a bunch of random exercises thrown together. Each class has been crafted with intention giving you the most potent impact for your effort.
You are encouraged to go at your own speed
There’s no pressure to keep up with somebody else’s pace.
Inner experience is prioritized over outer appearance
How you feel during each movement and after each workout is most important of all.
Expert coaching
I have over 20 years of experience teaching movement and strength training. Many online fitness classes are taught by people with limited (on no) experience coaching in real life.