10 days of strength classes + 3 yoga flows

aging is not synonymous with weakness.

As we leave winter behind, our commitment to self care persists. GOOD NEWS - if you’re looking for the perfect compliment to a more active lifestyle - you’re in the RIGHT PLACE! This program is about consistent action, healthy habits, and accountability. We all know our musculoskeletal system begins to dwindle as we age and if we don't actively commit to building or maintaining muscle we aren't doing ourselves any favors.

This year our plan is to KEEP IT MOVING and GROOVING.

Three (or four) times a week, 35 minutes a session. EXCEPT for Saturdays which will be 45 minutes. We’ll start 15 minutes earlier and be less rushed. YAY.

FRIDAY, MAY 3RD THROUGH SATURDAY, MAY 25TH…

All you need are dumbbells, a resistance band (I swear by this one), and a chair or bench, and a yoga block.

I'll have 5, 10, 15 and 20 lb weights on hand but depending on your experience and comfort level having a lighter and heavier set will suffice.

I'm super excited for 10 days of STRENGTH and 3 live YOGA FLOWS. This program is not strictly for weight loss, in fact it's much more than that. We are creating small, manageable habits that build consistency, muscle tone, awareness, and community in just 35 (or 45) minutes a day, 4 days a week.

Classes will alternate between upper body days, lower body days, and then full body. The Saturday full body structure is slightly different. We will strength train upper and lower body respectively, we’ll incorporate 2 dance breaks, and a 5 min guided meditation to close. It’s my signature Sweat + Stillness format and it makes for a kick-a** weekend workout.

Like I mentioned above, Saturday classes will be 45 minutes to give us more time for full body training and our meditation.

Yoga flows will be accessible for all and are meant to complement our heavy training days.

All of these classes are available on demand if you can not make the live session.

Every class I host will offer modifications and the group support creates a safe space to work hard. Every class begins with CARS to help warm up and assess how our major joint groups are feeling before we load them with external weight. Every class ends with an informal cardio-dance break and CARS to cool down and help us ease into our day.

The people that find this program are worth the price of admission. Supportive, creative, hilarious, kind and knowledgeable…my favorite type of person.

Can’t wait to meet you and share some sweaty good times with you. Reach out if I you have ANY questions at all.

Remember, do what makes sense FOR YOU.

I always say that and I meant it.

Forward action is the name of the game. Let me help you…

If you can't make our live class, the recording will go up immediately and live on demand. You’ll have access to these classes for 30 days from the purchase date. If you want full access to my entire On Demand library, all weekly classes, guided audio meditations, AND these monthly “FIT” programs, check out my INFINITE membership which may be a better fit for you.

The testimonials below are from the previous month’s challenges but the sentiment is the same. Change is always available.

Here’s what Nina had to say after taking the strength program:

“Community. Continuity. Nicole. Kick ass 30 minute workouts with cheerleaders and a instagram chat chock full of hilarity. Looking for a way to be strong AND gather some consistency? This is it and it is super fun because NICOLE. Do. Not. Pass. Go. Best money I have ever spent.” 

Here’s what Susan had to say:

“Nicole’s strength program has been a true light at the end of a tunnel. 23 years of physical therapy following a roll over car accident and I have found my old self again through Nicole’s classes. Truth is it’s not just muscle strength she helps us build. It’s that and empowerment of heart, mind, and spirit as well. Words are insufficient for me to express the gratitude I have for all the light she has channeled into my life. ”

Here’s what Kristine had to say:

“Joining the July Fit program was a no brainer and does not disappoint. Nicole’s thoughtfully cultivated 30-minute sessions that work for all levels of participation. Her cues are easy to follow along and you quickly learn ways to modify (or lessen) the intensity for the area of focus that day. Moreover, while she is doing the work with you, she is also constantly checking our form on screen and offering tips, as well as modifications to improve and encouragement. She has truly perfected the art of coaching, motivating and guiding us virtually. With July Fit, the flow of three/four workouts each week (upper body, lower body, yoga and full body). No class is the same, so you continue to be engaged. I’m disappointed if I have to miss working with the group live because of a conflict but the OnDemand platform makes it easy to stay on track and work with my changing schedule. I’ve seen steady results in building my strength over the last 3 weeks with still one week to go – and I can’t wait to continue this journey next month.  I neglected to mention the fantastic group of people who are along for the ride…this is a fabulous bunch who come from all over and truly support each other.  I’m so glad to be a part of Nicole’s Sweat & Stillness Community, it really has made an impact on me. ”

Here’s what Ronit had to say:

“Strength training is a necessity for wellbeing and healthy aging, and yet I avoid it. I have never enjoyed it UNTIL I started Nicole’s Strength Training. Not once have I been in a strength class where time flies. But these sessions are only 30 minutes of hard effort, 3 times a week. It goes by quickly. There is no pressure to increase the weights, it’s whatever I want on the day. Afterwards I feel great, stronger, and even my self-esteem increases. Nicole is committed to helping people achieve overall well-being. She is a wealth of information about body mechanics and uses this to educate others. The added bonus is that she makes me laugh … and we all know laughter reduces stress..”

The schedule breaks down like this:

Friday 9am pst Welcome Party!

Saturday 715am pst Full body

Monday 630am pst Lower body

Wednesday 630am pst Upper body

Friday 630am pst Yoga Flow

Saturday 715am pst Full body

Monday 630am pst Lower body

Wednesday 630am pst Upper body

Friday 630am pst Yoga Flow

Saturday 715am pst Full body

Monday 630am pst Lower body

Wednesday 630am pst Upper body

Friday630am pst Yoga Flow

Saturday 730am pst Full body

Remember we don’t need to get motivated to start…we must start to get motivation.