Lift and Flourish
The Full Story
Welcome to Lift and Flourish - online fitness coaching for women, built to inspire, empower, and walk this journey with you. This space is all about lifting: lifting spirits, lifting weights, and lifting each other up as we grow stronger together - in fitness, confidence, and life. It’s a place to connect, support, and celebrate progress, no matter how big or small. Let’s embrace the strength within, we can all grow stronger together.
To flourish is to grow, thrive, and step into everything you were meant to become. I’m here to coach you through it with real talk, no filters, and programs built for real life. Show up as you are, and let's celebrate progress - no matter how big or small. Become everything you were meant to be, inside and out. Progress over perfection, always. 🌿💪✨
Who this is for:
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You're a busy woman who wants a stronger, healthier version of herself
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You've tried to "find time" for fitness and keep coming up short
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You want guidance on training AND nutrition AND the whole wellness picture
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You're committed to yourself - you just need a plan that fits your life
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You're done feeling invisible in your own life and want to feel like yourself again
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You'd rather build strength than chase the scale
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You're willing to be honest about where you're starting - no performing, no pretending
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You're ready to invest in yourself: your time, your energy, and yes, your money
Who this isn't for:
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Women looking for quick fixes or 30-day transformations
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Being told exactly what to eat, meal by meal, forever
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Anyone who wants a coach who'll disappear after taking your money
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Anyone who wants to be yelled at or shamed into workouts - that's not me, and never will be
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If you're not ready to show up for yourself, I can't want it more than you do
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Anyone who needs medical rehab - I'm a coach, not a clinician: corrective exercise yes, injury rehab, no. However, if an injury comes up, I'll point you to a qualified professional and we'll adjust training around that.
Our Services
1
Built to Flourish
12 weeks of 1-on-1 coaching
My flagship. Twelve weeks of fully personalized coaching:
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Custom strength program built around your schedule and equipment (home or gym), updated as you progress
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Nutrition coaching - habit-based with macro guidance, never a rigid meal plan
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Weekly check-ins with personal feedback from me
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Messaging support Monday-Friday - form videos, questions, hard days
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Monthly video call to review progress and reset the plan
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Sleep, stress, and recovery habits folded in
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$249/month (3-month commitment)
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Founding Rate: $149/month for first 5 clients - in exchange for a testimonial and progress photos
2
Find your Time
4 week jumpstart.
For the woman who says "I have no time". Four weeks to prove that's not true:
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A full schedule audit - I find the training windows you swear don't exist
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Minimum-effective-dose-training: 3x per week, 30-45 minutes
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Two foundational nutrition habits (not a diet overhaul)
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Weekly check-ins and messaging support
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The natural first step before Built to Flourish
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$179 one-time.
How it Works
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Free 20-minute discovery call. We talk about your goals, your schedule, and what's held you back.
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Onboarding. Health screening, schedule audit, starting measurements and photos (private - for your eyes and mine)
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Coaching begins. Your program lands, check-ins start, and I'm in your corner every week.
What you won't get here
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Crash Diets or extreme calorie cuts
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A coach who ghosts you after week two
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Judgment about where you're starting from, or where you want to be.
founding clients story will live here
Coming soon
founding clients story will live here
Coming soon
founding clients story will live here
Coming soon
FAQs Do I need a gym? No. Your program is built around what you have - full gym, home gym, or just dumbbells or bodyweight. I've never lifted weights before. Is this for me? Honestly? You're exactly who it's for. Most clients start as beginners. How much time does this take? Three sessions of 30-45 minutes a week is the baseline. If you have more, we use more. What does the nutrition coaching look like? Habit-based coaching with macro guidance - we build sustainable eating patterns, not hand you a meal plan to white-knuckle for 12 weeks. Where are you located? Alberta, Canada - but coaching is fully online, so your time zone will be considered for coaching calls.
Ready to build a stronger version of yourself - on your schedule?
Prefer to chat first? DM me on Facebook or Instagram.
Let’s Work Together
Ready to feel strong, confident and beautiful - inside and out? Tell me where you're at and where you want to be. I read and reply to every message personally.
