GROUP TRAINING

Strength Foundations is a 4-week introductory program designed for beginners who are new to strength training. It teaches fundamental movements and proper form in a structured, step-by-step approach.

Strength Momentum is an ongoing program for those who have completed Strength Foundations or already have some strength training experience. It builds upon basic skills with more varied exercises and appropriate challenges to continue developing strength over time.

Many women start with Strength Foundations and then transition to Strength Momentum to continue their progress.

If you're new to strength training or haven't exercised in years, Strength Foundations is the best place to start. If you've done strength training before or have completed the Strength Foundations program, Strength Momentum is appropriate.

Still unsure? Contact Mary directly to discuss your specific situation and goals. She can help determine which option will best meet your needs.

For Strength Foundations: Not at all! This program is specifically designed for women just starting out with no prior strength training experience. Every movement will be taught from the ground up with careful attention to proper form.

For Strength Momentum: The Strength Momentum program is designed for women who have either completed the Strength Foundations program or already have some basic strength training experience. If you're brand new to strength training, I recommend starting with the Strength Foundations program first.

For Strength Foundations: Yes! Strength Foundations is ideal for women who haven't done strength training recently but want to get back on track. The program starts with basic movements and progresses gradually. All exercises can be modified to meet you at your current fitness level.

For Strength Momentum: If you haven't exercised in years but previously had some strength training experience, you might still participate in Strength Momentum. However, most women find greater success and confidence by refreshing their skills in the Strength Foundations program first. This ensures you rebuild proper form before advancing to more challenging exercises. Mary can help assess which starting point is right for your specific situation during a brief conversation.

Please bring:

• Water bottle to stay hydrated
• Comfortable clothing that allows freedom of movement
• Supportive athletic shoes
• Any medications you might need during exercise (such as an inhaler)
• A small towel if desired (optional)

All equipment for the exercises will be provided at the studio.

The Strength Momentum group meets weekly on Monday evenings. When you purchase a package (8, 12, or 16 sessions), you have 6 months to use your sessions, giving you flexibility if you need to miss occasional weeks.

For Strength Foundations: While attending all four sessions provides the best results, life happens! If you need to miss a session, Mary will provide a brief summary of what was covered and, if possible, suggestions for simple movements you can practice at home. Since each week builds on the previous one, attending consistently is encouraged for the best experience.

For Strength Momentum: The Momentum program is designed with flexibility in mind. Your package (whether 8, 12, or 16 sessions) is valid for 6 months from purchase, so if you need to miss a week, you simply attend the following weeks. This gives you the flexibility to work around vacations, appointments, or other life events while still completing your full package of sessions.

Most likely, yes. Before starting, you'll complete a brief health questionnaire so Mary can understand your specific needs. The small group size allows for modifications to accommodate various conditions. If you have specific concerns, please contact Mary directly to discuss your situation before registering.

Not necessarily. Many effective strength exercises can be performed standing or seated. Mary will provide alternatives for any movements that might be challenging based on your current abilities.

Unlike typical fitness classes where one instructor manages 10+ participants, both group training programs are limited to just six women. This creates several important advantages:

• Personalized attention and form feedback to ensure you're performing movements correctly
• Modifications tailored to your specific needs and physical considerations
• A supportive, non-intimidating environment where questions are encouraged
• Guidance from a trainer who specializes in working with women over 50

For Strength Foundations: You'll also benefit from progressive learning that builds week to week in a structured format designed specifically for beginners.

For Strength Momentum: You'll experience thoughtfully designed sessions that continue to challenge you appropriately as your strength develops, rather than the one-size-fits-all approach common in typical gym classes.

Both programs provide a more personalized, age-appropriate training experience than what you'd typically find in a standard gym setting.

By the end of the Strength Foundations program, you'll have a solid understanding of strength training fundamentals and proper form. At this point, you have several options to continue your progress:

Join Strength Momentum: Many women choose to transition directly to the Strength Momentum program to continue building on their foundation with ongoing, progressive training in the same supportive small-group environment.

Individual or Partner Training: If you prefer more personalized attention, Mary offers both individual and partner training sessions that can be completely customized to your specific needs and goals. Partner training allows you to work with a friend while still receiving personalized guidance.

Online Programs: If you prefer the flexibility of working out on your own schedule:

• Fitness Foundation is an 8-week, app-based program designed for beginners with 2-3 workouts per week
• Active & Strong is a 12-week program that builds on basic skills with more challenging exercises

During the final Strength Foundations session, Mary will discuss these options with you and help you determine the best path forward based on your goals, preferences, and progress. The most important thing is to continue applying what you've learned in some form to maintain and build upon the strength foundation you've established.

No, packages are for individual use only and cannot be shared or transferred. However, if you have a friend interested in joining, contact Mary about signing up together!

When you've completed all sessions in your package, you can purchase a new package to continue your training. Many women find that ongoing training provides the best long-term results and helps maintain the strength they've built.

For Strength Foundations:
Full payment of $109 is required to secure your spot in the 4-week program. If you need to cancel, refunds are available up to 7 days before the program begins. After that, payments are non-refundable but may be transferred to a future Strength Foundations group if available.

For Strength Momentum:
Full payment for your chosen package (8, 12, or 16 sessions) is required at registration. All packages are valid for 6 months from the purchase date. Due to the limited group size and reserved spots, Strength Momentum packages are non-refundable once purchased. However, your 6-month access period gives you flexibility to work around planned vacations or unexpected schedule changes.

For both programs, if you have special circumstances that affect your participation after registration, please contact Mary directly to discuss your situation.