Build a body
you can trust.
LIFT is the exact progressive strength program I used to build my dream body I wanted in my 20s… in my 40s. Yours forever for $97.
"I won the bikini competition. And lost my menstrual cycle. The trainers nicknamed me Warrior Barbie. I looked perfect on the outside, and my body was screaming at me."
On the day of my bikini competition, I had 11% body fat. Eight months of two cardio sessions a day. Sea bass and asparagus. They sang, "She's a maniac, maniac on the floor" at me as they passed me on the elliptical doing my morning cardio.
I placed third on stage in front of hundreds of people who told me I looked incredible.
I gained the weight back almost immediately. My period stayed gone for months after. And somewhere in the middle of the rebound, I caught myself — mid-life, mid-everything — looking in the mirror and asking the only question that mattered:
What was I actually training for?
I'd fit into the smaller dress size and saw the lower number on the scale. I was literally on the cover of a magazine because of my "ideal" body. But no matter how much weight I could lift at the gym, I couldn't carry my own life.
In that moment, I decided to build the body I'd take with me into the next 40 years.
I wanted to carry my groceries. My kids. My business.
It was time to put my training to work on a body that would dance at her grandkid's wedding without her hip flaring up. A long, useful, fully-occupied body that I could trust.
That moment is the entire premise of LIFT.
A real plan for building muscle in midlife. Yours forever.
You won't find any shredding, bootcamping, or short-term sprints in LIFT.
LIFT is the exact progressive strength split I use myself, filmed with home and gym variations. Every movement is designed around midlife joints, tendons, and ligaments, paired with form cues to prevent injury and maximize strength gains.
The progressive split
The same upper/lower/push/pull architecture I use on myself, week in and week out. Designed to build muscle and bone density without wrecking your joints. You'll repeat it. Results will compound. And they'll last.
40+ exercise tutorials
Every movement has options for the gym and at home with minimal equipment. You can do LIFT with a bench, bands, dumbbells, and bodyweight. No more "I'll start when I have a barbell."
Master Form videos
The cues, the setup, the bracing, and the breathing. I'll show you exactly what each movement should feel like in your body based on joint mechanics — not 20-something Instagram influencers.
Alternate options for the body you're in
Cranky shoulders? Knees that know where they've been? A back that talks back? Every movement has modifications and progressions, so you can train consistently without getting injured.
Programming logic, explained
You'll know exactly what to do: reps, sets, rest, and how to make it more or less challenging. As you build your understanding of the LIFT programming, you'll build your understanding of your own body. You'll know exactly what to do so you can keep going.
One-time payment. Lifetime access.
$97. Once.
This is not a subscription or a 30-day course that I'll deliver in pieces. You own it. You run it on your timeline. You come back to it when life gets away from you. LIFT is your anchor.
Wherever you start, this is the path.
As a chiropractor specializing in female biomechanics, I began to notice four distinct types of women who walked through my doors. You might recognize yourself in one… or three. You might see a nod to a past version of yourself in one woman, and see your mountaintop in another.
LIFT is built so all of these women can start today.
"I've tried everything — and nothing sticks."
You've started every program... and finished none. You switch the moment results don't show, blame your willpower, and commit to a major restart every January. LIFT is the program you will actually return back to — because it's built to compound over years, not dazzle in eight weeks.
"What worked in my 20s isn't working anymore."
The same routine that kept you lean at 28 has stopped working at 45. Same cardio. Same salads. Same three classes a week. Perimenopause changed your body. Recovery is slower, and lean mass walked out the door, but your strategy hasn't changed to meet the body you're in. LIFT is the strategy for the body you actually have now.
"I'm doing everything right — and I still hurt."
You lift and walk daily. You rock your Zone 5 cardio sprints and need a towel to mop up the sweat. You hit pilates twice a week for mobility and stretch every morning. You count every macro and diligently plan your meals, never straying from the goal. Still, your knees ache, your back complains, and your shoulder won't cooperate. You're not doing it wrong — you're just running a program written for a different body. The program you need now won't ask your body and nervous system for MORE. LIFT was designed to future-proof your strength without taking over your life.
"Finally — a body I trust."
You train with intention and fuel without fear. You trust your body. This is the woman LIFT built. The one who walks into the next decade ready to be more, not less.
If you've recognized yourself in any of the first three, you might feel a little called out right now, and that's okay. It's not your failure. You were given a strategy designed to fail you in midlife.
LIFT is your roadmap for building the body you trust. Now, and into your 80s.
Four workouts. One body you can trust.
The full architecture is mapped out the moment you open the program. You can see exactly what you bought, so you know exactly how to build.
Foundations
Protect your body with foundational videos on core activation, injury prevention, recovery, and what it truly means to lift heavy. Plus, a video all about that question no one wants to ask… "How can I feel more confident walking into the gym?"
These quick orientation videos will help you build a body you trust — that won't get hurt doing the things you love.
Lower Body — Push
Do this for: Stronger legs, denser bones, and eliminating the need for a chair lift on your stairs.
Squat, split squat, leg press, and step-ups. The queens of bone density.
Lower Body — Pull
Do this for: A strong, lifted backside that powers you through hills, hikes, and the next four decades without your back paying the price.
Deadlift mechanics, Romanian deadlifts, hip thrusts, and single-leg work. Some of the most functional movements for hips and glutes that don't clock out early.
Upper Body — Push
Do this for: Shoulders that carry groceries, throw balls with grandkids, and reach the top shelf without flaring up the next morning.
Bench press, overhead press, and push-up progressions. Designed to build shoulders that look great in a tank now and can put luggage in an overhead compartment for decades to come.
Upper Body — Pull
Do this for: A back that stands you up tall and a posture that makes you look 10 years younger.
Rows, pulldowns, pull-up progressions, and flys. The single most ignored movement pattern in women's training. We fix that here.
The Split
Whether you're starting with 2 days or 4 days a week, you'll know the sets, reps, tempo, and rest you need to get results. You'll get instructions for how to deload, how to progress, and how to come back when you get off-schedule.
Stop wondering what to do and get the clarity you need to show up with devotion to the body you're building.
Built around your physiology.
Not a 22-year-old man's.
Most strength programs are adapted from the bodybuilding or collegiate athletics worlds. Neither of them was designed for a perimenopausal nervous system, busy schedules, or shoulders that have been hauling kids around for 15 years.
in clinical practice
LIFT stands on the shoulders of two decades in a chiropractic clinic, adjusting and rehabilitating women's bodies. The most common injuries, compensations, and questions are already engineered into the programming.
Doctor of Chiropractic
Joint mechanics are the spine of LIFT. Every cue, modification, and progression is filtered through, "Will this hold up over twenty more years of training?"
designed for midlife
So much changes after 40, from hormonal physiology and recovery windows, to joint degeneration and bone density. LIFT was built by a woman in midlife for women in midlife, and beyond. The starting point is the body you have now, not the one you had at twenty-five.
I spent twenty years in the clinic and even more in the gym.
As a chiropractor, I spent two decades treating women in pain, watching the same patterns roll through my office: the back that runs the show, the shoulder that freezes without warning, the hip that started clicking one morning at 42 and never stopped.
I've also spent my entire adult life under a barbell.
I've competed. I've cut to 11% body fat for a stage and experienced major health crises when I bought every lie the industry sold me.
I've compared my 40-something body to my 20-something body.
And now, I've gotten honest with myself about what I'm actually training for.
LIFT is the program that helped me build my dream body in my 40s. It is what came out when I got serious about the next half of my life, and it's the program I use as my foundation to this day.
It's for the woman I would want at the squat rack next to me.
It's for the woman I was, before I knew training could feel good.
It's for you. As you are now.
We've got the receipts.
From the women using LIFT to build bodies that are strong now and independent at 80.
"I haven't felt this strong in twenty years. I can carry my groceries up three flights without stopping for the first time since my thirties."
"Finally a program that doesn't beat me up. My knees actually feel better since starting. I didn't think that was possible at 47."
"I bought LIFT thinking I'd 'try it.' I'm three months in, my deadlift has doubled, and I'm not going back."
Your future self doesn't care if you're busy now.
After 30, you lose roughly 3–8% of your muscle per decade. After 60, the slope steepens. Bone density follows. So does balance. And then… independence.
- 30sYou start losing muscle. Most women don't notice yet because strength reserves cover for it.
- 40sPerimenopause comes knocking, and with it, joint health, recovery, and lean mass all take a hit.
- 50sBone mineral density drops sharply post-menopause. The fall risk curve begins to bend.
- 60s+Every year, one in three women over 65 falls. Falls are the leading cause of injury and death in older adults.
Every year you don't lift is a year of strength you have to fight harder to win back. Today is always the cheapest day to start.
Start LIFT today — $97 →One payment. For your one body.
For less than a typical 1-month gym membership, LIFT is yours forever.
LIFT — The full program
Workouts. Progression. 40+ tutorials. Master Form Library. Forever.
- The complete progressive strength split, programmed week-to-week
- 40+ exercise tutorials with options for home and gym equipment
- Master Form videos for every movement (cues, setup, breathing)
- Lifetime access. No subscription. Yours, fully, on day one.
The questions I get most.
I haven't lifted in years. Am I going to be in over my head?
No. LIFT was built for the woman who has never trained and the woman who has been lifting forever. Every movement has modifications — bodyweight, band, dumbbell, barbell — so you can start where you are.
You don't need to be strong to begin. You begin to become strong.
I don't have a gym membership. Will this still work?
Yes. You'll get options for fully equipped gyms and home gym equipment, like resistance bands and dumbbells. You can run the entire program in a corner of your living room.
I'm in perimenopause/menopause. Is this safe for me?
This program was specifically built for you. As a chiropractor, I built the program around joint degeneration, recovery windows, and hormonal physiology in women in midlife. This is not a 22-year-old man's bro split with a pink ribbon on it.
That said, if you have an active medical condition, please run it past your doctor. LIFT is a program, not medical advice.
How is this different from a YouTube workout or a coaching app?
YouTube is endless single workouts with no architecture. Coaching apps drip you generic programming and charge monthly. LIFT is one coherent, progressive program — the same structure I run myself — owned outright, on your timeline, with form cues you can come back to forever.
You don't get a new workout every day… because you don't need a new workout every day. LIFT is a system that grows with you so you can depend on it for the rest of your life.
Is this a subscription? Are there upsells?
No subscription. No drip. No "complete the course in 30 days." This is $97 once for lifetime access, with every element unlocked the moment you join. You will hear from me with tips to help you get the most out of LIFT, but the program is yours from minute one.
How long until I see results?
You will feel different in two weeks. You will look different in eight. You will move different in twelve. But we're not playing the short game. Your results will compound over time. You will keep feeling, looking, and moving better. The next decades are the real prize.
Will there be a "next phase"/advanced version?
LIFT is for the rest of your life. When I build future programs, LIFT will remain the foundational movement system. As a LIFT member, you'll get first access — and a member discount — to anything else I offer.
What is the refund policy?
For all digital products, there is a zero refund policy, further outlined in the terms and conditions listed at the bottom of this page and at checkout.
Is there an app for the workout?
An app is in development and will be released in June 2026. In the meantime, all videos are accessible via an internet browser, with printable workout tracking sheets available.
How often do I need to work out?
We offer LIFT options for 2x/week, 3x/week, or 4x/week.
How long are the workouts?
There are 5 exercises per workout, and on average, it takes 45 minutes to complete (depending on how long you rest in between sets, generally 1–3 minutes).
Who do I contact for support?
If you have any technical issues, questions about how to navigate the program, find a broken link or video, or are having difficulties accessing the materials, we want to know! Please email us at [email protected] with your full name and using the email address you used to purchase the program.
Build a body you can trust.
This is your permission slip:
Stop shrinking.
Stop bargaining.
Stop training for someone else's idea of enough.
You have nothing to lose.
And every decade ahead of you to gain.
— Dr. Stephanie