Now more than ever, it’s time to focus on the STRENGTH of your body, your health and your spirit!
Introducing LIFT & SHIFT™
If you are like most of us, you are probably exercising to lose weight, improve your body shape, increase energy or simply feel your best! Increasing muscle mass is vital to creating these positive changes. Decreased muscle can lead to an increase in fat composition and is associated with insulin resistance, a precursor to Type II diabetes. Therefore, strength training is not only important for aesthetic reasons, but also for improving the health of your body on a cellular level. We all want our jeans to fit better, but this year, it’s deeper than that. It’s time to make a meaningful change so that you can live a long, healthy and vibrant life!
Why? After the age of 30, we begin to lose as much as 3 to 8 percent of our muscle mass each decade, and this rate accelerates after age 60. So, if you haven’t been diligently working to actively add muscle — not just maintain what you have — it could be what’s missing from your current routine.
Additionally, research shows that strength training improves bone density and health, strengthens the nervous system and positively changes the brain, reduces aches and pains, and improves overall mental health. Strength training also increases HGH, that “fountain of youth” hormone that helps us keep our youthful energy.
Strong muscles can also help your immune system stay strong, which is more important than ever!
"The most valuable part of this journey for me has been that I have been able to reconnect with a part of myself that I have not been able to for a long time. To see myself as capable and growing, continuing on with the journey of living, doing and creating. This has been an incredible gift."
"The biggest shifts I’ve made during the program have been two-fold: first, a noticeable difference in my muscles. I have put on muscle in places I never thought possible for me. And my muscles are strong and can do things! This has made a big difference in how I feel and what I am able to accomplish every day. Secondly, working through lifting the heavy weights and challenging exercises has built a level of confidence and inner strength, not to mention Jessica’s coaching, encouraging us to look for the positive, to focus on what we can do instead of what we cannot do, and being thankful and grateful for all that we are able to do has been extremely helpful.
The most valuable part of this journey for me has been that I have been able to reconnect with a part of myself that I have not been able to for a long time. To see myself as capable and growing, continuing on with the journey of living, doing and creating. This has been an incredible gift.
To someone who is considering the next round of Lift & Shift, I would say, don’t be afraid to step out and give Lift & Shift a try! You will not regret it!"
- Jenny
Let us help you LIFT weights in a way that will SHIFT your body composition, metabolism and mindset!
Maybe you know how important strength training is (and have been doing it already), but you aren’t sure how to best order your workouts, or which types of exercises will produce the best results. Or, maybe you have joined us for several of our programs, and are ready to take things to the next level (Walk Strong team, this is for you!).
There are a lot of options out there offering endless possibilities, which can feel super overwhelming!
That’s why we focused on creating an action plan of sessions that helps take the guesswork out of your workouts so that all you have to do is -- press play, grab your gear and get to work! We’ve spent countless hours researching, developing and curating this purposeful and focused content designed to help you achieve your goals through masterful repetition, not just endless variety (though we have included plenty of variation too).
It may not be the most entertaining workout, as it requires some patience, consistency and grit. But, resistance training may be the most vital type of workout you need to do regularly, if you are trying to improve your body shape and overall health.
“To anyone considering Lift and Shift: I would recommend this program without ANY reservation or hesitation… I’m ready to begin Round 2 myself!”
"How do I even begin to try to put into words how incredible, how amazing, how ABSOLUTELY AWESOME the Lift and Shift program is? I began my 12-week journey feeling super-excited and SO pumped! ...here was a program designed to help me take my strength training to its next level. And let me just say… it delivers, 100% (and THEN some!)!
In terms of a physical “shift”… Jessica helped me make some serious magic happen – when I began the program, my heaviest weights were 10-12 pounds. Now that I’ve completed the 12 weeks, I am lifting 20-25 pounds for SO MANY exercises – most lower body exercises and even some upper body! To be able to do a full-on sit up, legs straight out on the floor, and they STAY there while I bring my upper body up… to be able to do rotating planks with my legs straight out… to be able to do some elbow plank knee tucks with sliders… I could go on and on about the strength that I’ve gained through this program!
Even MORE valuable to me than the physical changes and physical shifts that I made, though, were the mental shifts that came with this program. This was easily the MOST challenging program I have ever done… and I went into each session READY TO GO! I gained confidence in my internal power and strength, and I learned to celebrate EVERY SINGLE WIN! And that has translated into all aspects of my life!
To anyone considering Lift and Shift: I would recommend this program without ANY reservation or hesitation… I’m ready to begin Round 2 myself! Jessica is THE BEST fitness partner and coach… she is always so encouraging and motivating, while ALWAYS telling us to be kind to ourselves and to listen to our bodies. She is there with us every step of the way! And our community is an AWESOME source of support and encouragement as well… I loved having the opportunity to communicate with the other members of Team Lift and Shift and to cheer them on, and to get to engage with Jessica as well! You can TOTALLY do this… you are stronger than you know! And you SO deserve all of the AMAZING things this program will help you achieve, both physically and mentally!”
- Kim
If you have been working out for a while, but are looking to take your at-home training to the next level with a clear plan for progression, this may be just what you need!
Strength work can be challenging - it requires effort and dedication. We know that training at home can sometimes get a little tedious, and it can even be a little lonely at times. That’s why we’re here for you! Each day, we’re happy to show up on your screen and train with you from the comfort and convenience of your home.
We’ve also tried to inject some humor (with the help of our at home four-legged furry workout partner, Peanut) as well as extra inspiration throughout the routines. Our intention is to help you LIFT your spirits while we LIFT our weights, and to stay encouraged along the way.
Working with a personal trainer or going to the gym may not be feasible right now. While there are tons of online options out there, it can make finding the right workout plan a real challenge. (And if you do like going to the gym, you can easily take these sessions with you to the weight room).
"This program was incredibly challenging but in the best of ways. I have regained so much strength and have so much muscle tone/definition."
"I am finally feeling near to my previous function before my injury 3 years ago. Having Jessica with us the whole way, fully available to answer any questions at all, providing an education on proper body mechanics as well as constant motivational support to keep going and not to give up added that something extra that so many other programs are lacking. The check in pages after the workouts were key for me. It helps you realize that you are not alone on your Lift and Shift journey. I cannot say enough how supportive reading other program members' comments were. The quality of the workouts and the way in which they are sequenced, which is research based, really is quite impressive and adds that other layer of motivation to continue on. The level of professionalism truly shines through. I loved this program so much that I have started another round, as I definitely do not want to lose all that I’ve gained!"
- DHiggs
Less CHOICE OVERLOAD, more CLARITY & ACTION.
Wading through the sea of online workouts and plans can be an overwhelming task -- If you have ever searched Netflix for so long that you ran out of time to actually watch something (hand raised here!) you know that sometimes too many choices can lead to paralysis by over-analysis.
That’s why we’ve kept things clear and simple. Once you purchase the program, all you need to do is print out your calendar (or save the pdf) and press play on your Day 1 workout. That’s it! We’ve put together the schedule and plan for you, and your program guide explains exactly what you need, how to use the plan and how to adjust it to make it successful for YOU.
Designed like a personal training session series, this uplifting, strength building program is:
Intentional - The entire plan has been tested, refined and set up for your success. Everything down to the exercise selection and workout order has been specifically curated for maximum results and safety.
Specific - This a specific, focused strength training system that includes supplemental core, mobility and foundational work to help you lift stronger, for longer.
Simple - It’s a 12-week rotation that creates a balance between variety and repetition. Complexity is the enemy of execution, so we’ve kept this plan simple enough so you can stick with it, while adding enough variety to include all of the important exercises and movements necessary to reach our goal.
An action plan for growth - Progression is built into every layer of the plan. You can repeat the 12-week series (and recommended recovery week) once, twice, three times (or many more!) and continue to grow with every round by increasing weights, reps or both.
"After years of struggle, I have finally “shifted” my mind away from being set on a certain number on the scale and clothing size to just being a healthier, stronger me. I’m embracing non-scale victories (hello, new muscle tone!) and working on making the healthiest choices I can day to day."
"'Lift and Shift' has had an amazing impact on my life, both physically and mentally. After years of struggle, I have finally “shifted” my mind away from being set on a certain number on the scale and clothing size to just being a healthier, stronger me. I’m embracing non-scale victories (hello, new muscle tone!) and working on making the healthiest choices I can day to day.
Some of the most valuable things I’ve taken away from “Lift and Shift” are, I learned I CAN lift heavy weights, I CAN do longer workouts, and I CAN do intensive cardio-strength combo work. It’s not an overnight change, but with day-to-day persistence it happens. I’m learning the value of being present in the moment and focusing on what I’m doing “right now,” which is spilling over into other parts of my life. Physically, my blood pressure and heart rate are excellent. I have visibly better muscle tone in all parts of my body. My stamina and endurance are noticeably stronger, and I’m able to lift heavier than ever before. My children see how important it is to me to take care of my body, and I’m modeling habits that they will hopefully pick up and carry into adulthood.
If you’re considering taking the plunge into “Lift and Shift,” be ready to make the commitment. Jessica’s guidance and encouragement throughout the program is incredibly helpful. Plan ahead, and don’t be afraid to make adjustments as you need to - whether it be switching up a week’s workout schedule, or modifying moves or weights to accommodate your current abilities. There will be days that feel “off,” but stay with it. It takes time, but the improvements in mind and health at the end are more than worth it."
- Mary Anne
Here’s what you’ll experience with the LIFT & SHIFT™ program:
● Progressive, total body focused strength training - We’ll hit every muscle from multiple angles, with various methods of resistance, tempos and reps.
● Foundational, corrective exercises - These exercises are built into individual sessions as well as into the overall plan. Plus, purposeful exercise programming, selection and order provides maximum benefit and safety.
● Deep core strength, mobility and range of motion work - These form an essential basis that allow you to perform at your best all day long.
● Monthly printable calendars - We take the guesswork out of which workout to do on a given day. This can also be easily adapted to suit your personal needs, preferences and schedule.
● Uplifting, positive messages and inspirations - We’ll help bring a little soul to your workout with encouraging coaching, modifications and tips to help you perform to the best of your ability with each routine.
● A real time workout partner and coach - We’ll be there sweating right alongside of you, every step of the way, exercising like you are in an at-home workout environment (aka a smaller space with minimal equipment).
“The program lives up to its name. My life lifted and shifted in so many great ways.”
"This was such an effective and well-thought-out program! I noticed so many great physical and mental changes. I noticed improved tone throughout my entire body. My center of gravity changed. Mentally I became more centered too.
One of my favorite quotes Jessica uses is “Be where your feet are.” I found myself internalizing that concept over the course of this program and it has carried over into so many different aspects of my life. I am a mom of three, the youngest being 20 months and the oldest is 10. It can be hard to get a workout in and I was not sure I was going to be able to get through some of the routines just based on time. I normally find it hard to get in 30 minutes a day and some of the exercises are around 50 minutes. But I wrote it down as part of my letter to myself, that I would get up at (a) certain time before my kids woke up, and I would make the changes the day before to make sure this happened. Most of the time it did happen.
Now I find 30 minutes of exercise a day too little, and I find myself adding more every other day. This is an amazing thing. The program also reminded me how important and essential weightlifting is in an exercise program. My aerobic exercises are so much better. The program lives up to its name. My life lifted and shifted in so many great ways. Jessica and Peanut are amazing. Thank you!”
- Leticia
Not sure if this is the right fit for you? Download and read our program guide here to learn more about what is included in this plan, the “why” and “what” behind the program and a preview of the 12 week training plan prior to purchase.
The program includes 12 complete sessions (plus, our bonus post workout stretch) specifically scheduled into a 3-month calendar rotation:
Session #1: Total Body Strength [Compound Supersets] (Total Workout Time: Approx. 50 Minutes)
Session #2: Fine Toning (Total Workout Time: Approx. 31 Minutes)
Session #3: Total-Body Definition [Paired Supersets] (Total Workout Time: Approx. 51 Minutes)
Session #4: Total-Body Stamina [The Fundamentals Circuit] (Total Workout Time: Approx. 41 Minutes)
Session #5: Mobility Moves: Wind Down (Total Workout Time: Approx. 21 Minutes)
Session #6: Lower-Body Circuit (Total Workout Time: Approx. 42 Minutes)
Session #7: Upper-Body Circuit (Total Workout Time: Approx. 44 Minutes)
Session #8: Core Control [Functional Sequence Series] (Total Workout Time: Approx. 15 Minutes)
Session #9: Total-Body Circuit [Primary Moves] (Total Workout Time: Approx. 54 Minutes)
Session #10: Mobility Moves: Wake Up Mix (Total Workout Time: Approx. Approx. 21 Minutes)
Session #11: High-Intensity Interval Resistance Training [HIIRT] (Total Workout Time: Approx. 52 Minutes)
Session #12: Core Challenge [Performance Sequence Series] (Total Workout Time: Approx. 11 Minutes)
BONUS: Express [Post-Workout] Stretch (Total Movement Time: Approx. 5 Minutes)
Plus 10+ additional bonus sessions that can easily be mixed and matched with the "Lift and Shift" rotation at any time.
Why only 12 sessions? We're focused on 'quality quantity.'
Putting in the reps is how we get stronger! While we're always focused on the quality of your reps, we also need to put in enough quantity of them to improve the quality of our performance to get better at everything we do.
"Lift and Shift" focuses on a few key workouts performed in a sequenced series to allow for some variety while allowing plenty of time for mastery and growth.
We cycle through these same key sessions throughout the next 12 weeks to allow for plenty of time for growth and mastery by focusing on 'quantity quality.' Putting in the reps (quantity) is how we get stronger, and practicing the same sessions provides adequate time for our brain and body to learn and master the movements, form, and alignment (quality) to safely build strength over time.
"...it has been a revelation how much difference being stronger makes. I can get more out of my cardio workouts, I have more energy and the aches I was getting in my neck and shoulders after a year of working at home have disappeared."
"I was a bit uncertain whether to try Lift and Shift because I don’t always enjoy strength training. I know it’s good for me, but that doesn’t make it fun. But I decided to give the programme a go because I trust Jessica and I am so glad I did. I thought the workouts might be too long. But the longer, slower format means you can really focus on your technique. I was worried it would be boring repeating the same routines, but in fact it’s really satisfying because you can track your progress (oh the feeling of triumph when I could stand on one leg for the bow and arrow lifts!). And because I was concentrating on my form and my progress (on a good day anyway!) I wasn’t bored at all.
In fact, I found it a really good way to clear my mind after a day at work. For me, it has been a revelation how much difference being stronger makes. I can get more out of my cardio workouts, I have more energy and the aches I was getting in my neck and shoulders after a year of working at home have disappeared. Thank you, Jessica. You explain things so clearly and are such a good motivator. And it’s always good to know that however tired I might feel at the start of a workout, I still have more energy than Peanut!"
- Elaine
Frequently Asked Questions:
Not sure how to get started? Click here!
Can anyone do this program?
This program includes progressive strength training, which means you can begin the series with little to no weight, using a smaller number of repetitions (if needed) within each set and gradually work your way up to much heavier weights and additional reps over time and with practice.
While you can adapt the intensity by adjusting your weight, reps and/or tempo within the workouts, we do not recommend this program for beginner exercisers, those who cannot do (or do not like) floor work, or those working with specific injuries or conditions (we suggest building your exercise habit with our walking-based “Walk On” or our more comprehensive “Walk Strong” series first).
What equipment do I need?
The great news is that these at-home workouts require only a small space and a moderate amount of equipment.
The must-have basics: Dumbbells (ideally, heavy, moderate and light-to-you sets of dumbbells and/or a pair of adjustable dumbbells), a resistance band (medium resistance with handles is recommended), a sturdy high back chair, and a mat.
If you have them (or can invest in them) these are great additional tools: A step (with two to five risers), a small, soft ball (a small pillow can also be used) and a pair of gliding tools or sliders. You can also use paper (not styrofoam) plates on carpet, or washcloths or soft cloths on wood or tile floors.
(You can find all of the equipment used in the program here on Amazon).
Are there modifications?
We offer on screen pop up modification options whenever appropriate for many of the moves (including those with a step, in case you don’t have one). You have options to make the sessions work best for you and your set up.
Are the workouts set to music?
Yes! We have included custom mixes from our favorite workout music providers, but this series is less about the beat of the music and more about the energy! Our tempos will change and vary depending on the range of motion and rep ranges used (which means we won’t always be using our typical 32-count-phrasing during the routines). The music is there more to keep our energy high in the background.
How is the program delivered?
This program uses our digital platform, which means all of your content is available in your digital library for streaming or downloading. Our app makes it simple to download all of your videos to your compatible tablet, computer or phone. Just like with the Netflix or AmazonVideo app, you’ll need to download your files within our player app in order to access and watch offline, which helps save memory and space on your device (no USB or external drive needed).
To watch from the app on the big screen, you can cast your videos to your TV through Google ChromeCast, Roku, AirPlay, or use our favorite low tech method, the simple HDMI cable (here’s a helpful YouTube video tutorial on how this works).
Your email series will be sent to the email address used during checkout (please be sure to check your spam folder for our messages), and access to the community check in is available as soon as you are logged in to your library.
What if I am not sure how to use digital delivery?
If you are new to our platform, please try our free Introduction video available here prior to purchase. Before you buy, give it a test run to find out if your set-up and wifi support digital delivery and if it is right for you. Our support team is available for you here around the clock to assist with your order and we always want you to be 100% satisfied with your purchase from us.
Why is the program 12 weeks long with only 12 sessions?
You may see (and most likely feel) improvements much sooner, but in general, 12 weeks is the minimum amount of time necessary for notable changes to begin to appear (both internally and externally) with consistent strength training. Ideally, 12-16 weeks is what we need to make major shifts, but 12 weeks is a great start! We encourage participants to repeat several rounds of the program (if they desire to) for the opportunity to create even more significant changes.
The primary goal of this plan is to develop mastery in order to bring about meaningful progress and growth. The schedule of the workouts, exercise selection and order have all been curated in order to provide maximum benefit and there is so much to build upon within the selected 12 sessions included with the program.
The first month of the plan is an orientation phase where we’ll get to know the workouts, exercises, etc., focusing on creating foundational strength and great form. Month two is about improving alignment and control during the exercises and intensifying the moves by upgrading weight and/or reps (when appropriate for you). Month three is when we really get to tune into your capabilities - taking the workouts to the next level by aiming for more (or all) reps, using more challenging weights or options during the exercises all while mastering proper form, alignment and control.
Why isn’t cardio included?
This particular program is meant to be a strength training intensive series (though it does also include critical mobility work too) so we have not included any traditional ‘cardio’ sessions. While aerobic training offers plenty of health benefits, this type of strength work can actually help you burn more calories overall. When combined with dietary changes, resistance training resulted in more fat mass lost (coupled with less lean mass loss) than with aerobic training or dieting alone. Numerous studies have consistently shown that strength training provides significant increases in lean weight and metabolic rate, along with a reduction in body fat.
Many of the “Lift and Shift” sessions do also provide an aerobic training effect, helping to improve cardiovascular stamina and endurance, so you won’t be missing out on the health benefits of cardio exercise. And the great news is that resistance training may offer even more benefits than cardio exercise when it comes to reducing your risk of common chronic diseases while also helping to improve overall muscular strength, lean body mass and bone mineral density.
We have included suggestions in your training calendar for optional cardio days in case you would like to incorporate additional workouts into your weekly schedule for extra enjoyment or aerobic training work. Our recommendations include what type of cardio you may want to add in (or you may also choose to use these as additional rest or stretching days too, if you prefer) here in our program guide on pages 14-15.
We have created two sample outlines of how your interval and endurance sessions may look and you can use those general guidelines for any type of cardio you may enjoy, such as walking, running, cycling, etc. -- indoors or out.
And, if you prefer to follow along with any of our other workouts, we have a large variety of options available in our membership library, so please feel free to add in your favorites any time you wish. Our cardio sessions typically note the type of training we’ll be doing either in the title or description (or both), so anywhere you see a reference to ‘intervals’ please feel free to use those sessions for the interval suggested days and any mention of endurance (or ‘steady state’), for those endurance session days.
"The most valuable part of the journey was being grateful for what my 68 year old body can do.."
“The biggest shift for me from following Lift and Shift over the last 12 weeks is confidence. Confidence to lift heavier weights, confidence to try a whole program of new (to me) exercises, confidence to modify the program for my needs. The most valuable part of the journey was being grateful for what my 68 year old body can do instead of what it can’t do. I surprised myself many times.
If you are considering Lift and Shift, the strength training is so empowering and beneficial for your health. The streaming format may not seem as appealing as a DVD but it’s easy to set up and convenient to use.
Thank you Jessica – you are amazing and Peanut was a hoot!! I can’t wait to do the next 12 weeks.”
- Carol
Watch this video to get a personal walkthrough of the Lift & Shift experience from Jessica!
Not sure how to get started? Click here!
30-DAY-MONEY-BACK GUARANTEE
We want you to be 100% satisfied with your investment in the program, so if it’s just not working for you after trying it for the first 30 days, let us know and we’ll provide you with a full refund. Please note: if you have previously purchased this program and received a refund, a second purchase of the program is final and will not be eligible for a refund.
Please contact us here within 30 days of purchase for assistance with a full refund.
If you are ready to start changing the way you train, join us today!
Regular Program Price: $197
Special Offer: $97
"I have read a lot about the importance of strength training for women, but this program really laid it out for me in a way I understood and then demonstrated the power of resistance training with both visible and more intrinsic changes.”
“Lift – Wow! I have leg definition I haven’t seen in years. I am lifting heavier weights for both lower and upper body work, and I need to get more in order to continue to up-level. I have read a lot about the importance of strength training for women, but this program really laid it out for me in a way I understood and then demonstrated the power of resistance training with both visible and more intrinsic changes.
Shift – I really appreciated Jessica’s calm, thoughtful reminders to “be where your feet are” and that what we focus on matters. Just when you think you can’t do another rep, Jessica reminds you to appreciate what you are doing for your body and to commit to being really present when you work out with her.
I think of these workouts as moving meditation, and they have really helped me progress toward my 2021 goal (which Jessica “assigned” me to write on a post card and read frequently!) of developing calm, centered strength, both physically and mentally.”
- Gianna
"The best thing I came away with at the end of the Lift & Shift program was a huge shift in the healing of my body. I am now much stronger, my blood pressure has stabilized, I can once again lift my right arm over my head with no pain or fatigue, and I feel great."
"I am so glad that I signed up for Jessica's Lift and Shift program. It was just what I needed and I have benefited in so many different ways. The biggest shifts I've made include a significant gain in strength and the realization that I can do this for myself with committed hard work. Yes! I can build upper body strength! I can now do push ups in a way that I've never done before. And deep squats, even one legged squats! The most valuable part of this journey has been staying connected with Jessica and the other participants through the check-in platform. I don't think I would have stuck with it as faithfully as I did if it wasn't for this sense of connection with a special group of people all working their way through the daily routines. It was encouraging to hear about the experiences and challenges that others were having.
One of the best aspects of how Jessica teaches the Lift and Shift program is her way of making it accessible to a variety of fitness levels and capabilities. She always includes instructions to help you modify the exercises to fit your present capability, whatever that might be. And she does it in a way that is always positive and encouraging and that affirms the practices of self-care. That was super important to me as a fairly recent cancer survivor with accommodations that I needed to make. The best thing I came away with at the end of the Lift & Shift program was a huge shift in the healing of my body. I am now much stronger, my blood pressure has stabilized, I can once again lift my right arm over my head with no pain or fatigue, and I feel great. I plan on starting the Lift and Shift program for another run through beginning next week. This time, I'm adding some exercise risers. I'm ready for the challenge. Thank you, Jessica."
- Suzanne
"At age 56, I got my waist back, my measured subcutaneous fat decreased and my muscle mass increased."
"I was highly impressed by the program. It is 'next level' in terms of content, mindset work, and the support provided by Jessica and the community. The workouts and sequencing are clearly intentional. Here's some of my results: at age 56, I got my waist back, my measured subcutaneous fat decreased and my muscle mass increased. My BMI is back to normal range (was flirting with overweight range) and my previously healthy measured visceral fat decreased even more. Women often say they want to 'get toned'... this is the program to accomplish that. This was worth the money, effort, and commitment."
- Janelle
