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lift
Simply put, LIFT is a bad-ass women’s-only group coaching program for women of all levels.
LIFT runs in 6-9 week blocks (AKA phases) providing 3 total-body strength workouts/weekly
designed for women who want to
feel | look | move | DO better.
LIFT provides accountability, education, camaraderie & a methodical,
science-based, progressive approach to programming that provides the best results, both inside & out, for those
who are committed.
After all, what's the point of looking
good if you don't feel good.
learn more below
Enrollment only opens 4x/year
Next phase begins on JULY 8TH
Each Phase includes:
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3 total body LIFT workouts/week for women who want to feel their best, look their best & get stronger
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Group coaching sessions each week
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Flexible scheduling
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24/7 pinpad access (gym is not open to the public)
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Access to a variety of additional workouts
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Programming that's both modifiable (suitable/adjustable for all levels) and customizable as it can be personalized for your specific, unique needs or goals should they vary from what the program emphasis is in that phase.
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Priority booking for Pop-Up classes
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Complimentary access to my online platform with mobility videos, exercise library, workout demos & a social network for all my DO Better girls, launching in July!
ACCOUNTABILITY
LIFT runs in 6–9 week phases with athletes training ~3x/week. This structured, progressive program is designed for all levels—from beginners to advanced—offering personalized coaching that challenges and educates every step of the way.
Led by Nicole, owner, FRCms, OES, CPT, providing you with extensive 6-9 week programming for each phase. You will get high-energy, certified coaches, delivering a no-excuses, elite training environment surrounded by athletes who push themselves and each other.
While offered in 6-9 week blocks to make this more digestible, this is intended to be a lifestyle commitment for those who are serious about change. Consistency matters. Regular attendance is key to progress—for both your own results & the group as a whole.
Expert Coaching & Customized Programming
Our passionate, certified coaches bring a wealth of expertise and dedication, providing transformative guidance tailored to help you achieve your goals. We combine science and experience to deliver smart, effective training tailored to you. We prioritize education, attention to detail, and continual progress—empowering you to understand your body, build confidence, and train with purpose.
Inclusive, Bad-Ass Community
Whether you’re new to fitness or a seasoned athlete, you’ll find your place here. Our programs adapt to your needs—day by day, workout by workout—so you feel challenged, supported, and seen.
Stick with it, and this crew becomes your team—the ones you sweat, struggle, laugh, and grow with. Between the camaraderie and dance-worthy playlists, LIFT becomes more than a workout. It becomes your oasis.
STILL HAVE QUESTIONS?
how to join
LIFT & Empowered
REGISTRATION for july/aug. phase
NOW OPEN
ORIENTATION: 07/07/25 5:30-8:30 pm
New girls start by attending orientation where we will cover all the need to know details prior to you joining us for LIFT. Orientation is only offered/new girls are only accepted into the program a few times a year. We do this not only because our client satisfaction/retention rate is so high, but also as a way to ensure we can really get to know you as an individual to maximize both your results & give you the best experience possible!
Orientation:
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Introduction to the space, your coaches & fellow newbies.
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How to use the tablets where we will track variables such as weights/reps/sets/intensity etc. (and how to do so in an easy & effective way)
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Understand the flow/expectations for the LIFT workouts
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Basic introduction & understanding of FRC (functional range conditioning) mobility work (joint specific training), end range training/CARS (Controlled Articular Rotations)/PAILs/RAILs etc.
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Review exercise technique of the major compound lifts in this program.
ONBOARDING PACKAGE:
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3 hour Orientation (7/7 @ 5:30 pm)
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30 min. Nutrition Coaching session with Bethany
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3-hour mid-phase Group Coaching session with Nicole (8/2 8:30-11:30am) small group coaching session where you’ll get hands-on help with form, feedback on your progress, and personalized support to keep you moving forward.
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In-body scan
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+ MORE
ONBOARDING JULY/AUG. PHASE: $938
After your onboarding phase, future LIFT phases in 2025 cost between $396- $594 dependent on if the phase is 6-7-8-9 weeks.