Forever! As you get older, your bone density will thank you for it.

Permanent change doesn't happen overnight, nor does it happen in just a few weeks! 6-8 weeks is usually when your body starts to adapt to performing new movements through weight lifting.

A 3-month period is usually where you may start to actually feel different or notice transformation in your physique or energy levels. How long it will take to build a healthy lifestyle that consists of strength training will entirely depend on your consistency and your personal motivations behind training. Knowing your “why” will help you build the motivation to keep going.

Strength training 2-3x/week is ideal to help you get stronger and notice change. If you are new to strength training, training with a coach the entire time will expedite the learning process. However, you can also choose to strength train with your coach less often and train on your own the other days of the week. Regardless, it is important to make sure that you are following a program that advances your load, complexity, and intensity over time. This concept is called progressive overload and is a necessary component to getting stronger. Without a program of this kind, it will take you much longer to gain strength or only allow you to maintain (or lose relative strength) over time.

The answer is most likely no. "Bulking" takes extreme effort, specialized training, and a high-calorie diet—things most women don’t accidentally do. Unless you are specifically training for a body building competition, you are unlikely to get bulky when you strength train.

Absolutely! As long I can see your entire body in a virtual session, I can check your technique. I may ask for you to turn in different positions depending on the exercise so that I am able to double check your movement.

After several years of training and athletics, I have grown a deep value and appreciation for building strength from the ground up. This means working on our feet! While it is not required, I do encourage my clients to train barefoot when they are able. This means either completely bare, in socks, or using minimalist footwear. I am happy to recommend minimalist footwear when we begin working together.

If you are training on your own or virtually, I require the following equipment:

• Laptop / computer

• Zoom or Google Hangout

• Tripod, laptop stand, or table

Additional training equipment is never required but often recommended. I do my best to recommend the minimal amount of equipment you’ll need to help you achieve your goals. For new clients, I generally like to start with equipment you already have and household items that can also be repurposed. If you have specific goals that require you to purchase equipment, I do my best to keep it minimal and cost effective for you. Below is a list of suggestions that I typically phase out over a period of time with my clients:

• Kettlebells - We will discuss which sizes are appropriate for you when we meet.

• TRX Suspension Trainer

• Yoga mat

• 1 mini resistance band

• 1 long resistance band

• Foam roller

• Massage ball - Tennis, lacrosse, or other versions of a small ball are OK.