Shift Program

Wellness that meets you where you are and grows with you.

This is more than a workout plan or meal guide.

Shift Into Strength is a long-term wellness membership designed to help women regulate their nervous system, build sustainable habits, and feel strong in every season of life.

Whether you're coming out of a season of burnout, navigating hormonal shifts, or just looking for a better rhythm—this is a place to rebuild.

Choose the track that fits your energy. Learn. Train from home.

Shift your rhythm to resilience.

What you’ll find inside Shift…

Monthly Topic Talks that explore mindset, movement, nourishment, and nervous system regulation

  1. Seasonal meal guides and grocery lists to support hormone balance and energy

  2. A supportive community space where you can ask questions, share wins, and stay accountable

  3. Access to a Replay Vault of guest coaches, breathwork sessions, and tools

  4. Optional 1:1 coaching to personalize the journey


    See the options below

Four ways to Shift

  • $47/month
    A space to stay consistent, supported, and informed.

    • Monthly Topic Talks (live or recorded)

    • Seasonal meal guides + grocery lists

    • Private community access

    • Access to the On-demand Replay Vault

    • Optional upgrade to 1:1 coaching at any time

    Best for women who want grounded support and resources, without personalized coaching.

  • $147 (one-time)
    A 5-week, self-paced reset—delivered straight to your inbox.

    • Cycle-aware movement structure

    • Hormone-supportive recipes + food planning tools

    • Mindset & habit-building practices

    • 1-year access to the Replay Vault

    • No community access or live coaching included

    Best for those who want to explore the Shift method on their own schedule.

  • $179/month
    Everything in the Core + personalized monthly support.

    • 90 minutes of 1:1 call time per month

    • Personalized meal and movement guidance

    • Custom habit tracker + accountability support

    • Messaging access between sessions

    • All Core Membership access included

    Best for women who want help applying the tools to their real life.

  • $497/month
    Step-by-step private coaching for full-spectrum support.

    • Deeply personalized coaching and planning

    • Up to 4 hours of virtual time per month in addition to messaging in between.

    • Full review of relevant health info (non-clinical collaboration alongside your healthcare provider)

    • Integration of food, movement, and nervous system tools

    • Flexible, high-touch support for long-term transformation

    • All benefits of the Coaching Membership included

    Best for women ready to feel at home in their body again with a guide by their side.

Choose your level of support

Not sure where to begin? I help people who are exactly where you are. Either not sure where to even begin OR overwhelmed and don’t know where to pick back up.

~ Take a breath. You don’t need to figure it all out today.

You can begin with the Starter Bundle.
You can stay grounded in the Core Membership.
and You can reach out for coaching when you're ready.

There’s no pressure to be “on” all the time. This is just a space to come back to yourself, one step at a time.

FAQs:

What’s the Difference Between the Live Coaching Membership and 1:1 Guided Shift?

Both tiers offer personalized support—but they differ in depth, structure, and level of access. Here's how to choose the one that best fits your current season:


The Live Coaching Membership ($179/month) is ideal for women who want structure, consistency, and expert support. With 90 minutes of monthly call time, personalized meal and movement guidance, and weekly habit tracking, it’s like you’re driving the car and im in the passenger seat.

The 1:1 Guided Shift ($497/month) is a more immersive experience, designed for deeper transformation. It includes everything in the coaching membership, plus expanded call time, voice note support, integration of health provider recommendations, and a deeper dive into real-time collaboration on habits, mindset, and nervous system regulation. It’s for women who are ready to fully rebuild how they live, move, and nourish, step by step.

The Shift Starter Pack

This isn’t a challenge designed to break you down.
It’s a foundation to build adaptable strength—so that each time life shifts, you have the tools to stay grounded, clear, and on track.

A 5-week, self-paced reset, delivered straight to your inbox.

  • Cycle-aware movement structure

  • Hormone-supportive recipes + food planning tools

  • Mindset & habit-building practices

  • 1-year access to the Replay Vault

  • No community access or live coaching included

Whether you’re just getting started, coming back after burnout, or ready to rise again, there’s a path here that honors your season.

Best for those who want to explore the Shift method on their own schedule.

Choose Your Strength Track

  • Foundation

    For beginners or anyone restarting their movement journey. Gentle, supportive, and steady.
    → Low-impact strength + breath
    → Focus on consistency and confidence

  • Restore

    For postpartum moms (any timeline) or women rebuilding strength with care.
    → Core + pelvic support
    → Functional movement + joint stability

  • Rise

    For experienced movers or athletes 30+ who want to train smart and feel powerful again.
    → Strength + metabolic conditioning
    → Tempo, mobility, performance focus

What You Receive in the Starter Pack:

✅ A full 5-week progressive training plan (3 workouts/week)

✅ Your track-specific workout PDF bundles

✅ Meal planning guides + Shopping lists

✅ Tools shipped to your door

✅ Weekly mindset prompts from the Shift journal

✅ Access to Empowered Yoga flows for recovery

Testimonials

  • "These workouts have been the best part of my day. I genuinely look forward to the time I get to spend in my garage - the energy I have now is WORTH IT."

    - Kelly S.

  • "This is the toughest thing and also the best thing I've done for myself. I've lost 30+lbs and I couldn't be happier"

    - Charlotte K.

  • " It's the mental work that matters most for me. Doing this program shows me that I can conquer hard things - it's a bonus that I love my body more now."

    - Diane B