Join The Lifting Club
with Marisa Mae
A strength training community for women to learn & grow stronger together over the course of 12 weeks with the guidance and customization from an experienced Personal Trainer.
The next round of TLC starts on Monday January 23rd, 2023.
I'm passionate about strength training because I've seen it transform my life & my clients lives time and time again.
As a personal trainer with over a decade of experience in the industry, I hear the same comments from friends, family & new clients.
Likely you know you should be doing some strength training, but you don't really know where to start.
Maybe you are concerned about doing the exercises properly & with good form as you don't want to injure yourself, so instead you stay with familar HIIT workouts & cardio sessions, but the results just aren't coming like they used.
I have first hand experience in the life-changing effects of strength training. I've seen it have massive effects on my my self-confidence and body acceptance. I've benefited from improved sleep and a healthy outlet to deal with stress and emotions.
Strength training has helped me build incredible resiliency that has been essential for some of life's most powerful curve-balls.
The thing I love most about strength training is the ripple effects into ones life. It's sometimes hard to see at the start, but strength training ALWAYS has far reaching benefits that go well beyond a stronger body and lovely sleek muscles.
What is The Lifting Club (TLC) exactly?
TLC is a 12 week strength training program that allows you to safely & effectively integrate strength training into your life & routine. The workouts will be created to help you gain strength so you can feel more comfortable and confident in your own skin, while building a strong body that can do all the activities that you love (or want to do).
Every 4 weeks you will receive a variety of new strength training programs so you can choose what works for you and your busy schedule.
Easy accesible in an app on your phone, you'll have:
- 1 x full body strength workout
- 1 x metabolic circuit for those days you need a good sweat.
- 1 x bodyweight workout for a quick and get 'er done workout.
- New this year there will also be 2 live workouts each month, that you can either join in with or do them later with the recordings. These workouts are perfect when you need some external motivation & energy and just need to turn your brain off and follow someone else.
There are always modifications that are given taking into consideration various home gym (and commercial gym) set ups, so you can choose the modification that works for you and your set up.
To ensure the workouts are customized & your efforts are maximized you will also have access to one 1:1 session with me, per 4 week cycle. This is the magic ingredient to helping you stay accountable & focused. It also allows me to give you a somewhat customized approach in a group training format.
Consider this personal training for those who don't need/want a PT for each and every workout. Those who want a well-rounded & sound program to follow, along with some accountability & customization, but are happy to follow the program for the month and learn how strong you truly are.
Structured Strength Training Programs
At the start of each 4 week cycle you will receive
A full body strength training workout, a metcon workout, a bodyweight workout, plus 2 live workouts with Marisa (& recordings).
The workouts will be available via an app on your phone or in PDF form (for those of us who are paper people and would like to print them off).
Each month will have scheduled workouts that you are to complete (but don't worry, you can customized the plan to fit within your busy schedule!)
Group support & connection
"Alone we can do so little, together we can do so much".
I want to create a sisterhood of women who are committed to focusing on their strength, learning from each other and supporting each other.
The online community will provide an opportunity to connect with others, get additional form feedback, encouragement and accountability, outside of our 1:1 sessions.
Often a little borrowed confidence from others, a reminder to make time in your schedule and life for yourself and your health, or a virtual high five, is the little nudge we need to keep moving forward.
1:1 Session for customization
For each strength cycle (every 4 weeks) you will get one 1:1 session. We will go over the program, ensure you understand it and how to properly complete it for the next 4 weeks. I will also adjust and customize the program as needed for your specific needs.
Have an injury that requires a different exercise? No prob. Need some extra attention to ensure you have a moment pattern or exercise fully understood, I have you covered ;)
This session will allow me to fine tune your program to ensure you are lifting weights safely for your level & experience and also challenging yourself enough to ensure you see progress and results.
These sessions will be done virtually via Zoom.
You could use a little TLC!
Invest in your Strength & Health
Enrollment in TLC is limited to 15 women only, to ensure a high level of support and accountability.
TLC - Strong Base $179 - per month.
***Highly suggested all new TLC members start here for at least one cycle(3 months).
Includes one 1:1 session with Marisa per month to customize the workouts to your level, adjust to the equipment you have and/or work on nutrition to maximize efforts in the TLC. Ensuring the program works for you, helping you learn modifications, how to effectively use your equipment, and proper form, is key to ensuring your success.
TLC Standard - $99 per month. Registration suggested for those who have previously done TLC. Includes all new workouts each month (as listed above), access to the app to track workouts, plus access to TLC Strength community for support, guidance and questions.
**There are no 1:1 sessions with this tier. Returning members are welcome (and encouraged) to register for the Strong Base level if they would like increased accountability, a more customized approach, and better results.
Each membership is paid on a monthly basis (three payments total). If you wish to pay in one lump sum payment please contact Marisa at [email protected]
Commit to your health & building strength that will serve you for years to come.
Scroll down to choose your payment preference and grab one of the limited spots!
Join The Lifting Club - STRONG BASE
$179 per month
x three paymentsReserve a limited spot in TLC now >>
Join The Lifting Club - Standard
$99 per month
x three paymentsReserve a limited spot in TLC now >>
Minimum equipment requirements for TLC
The Lifting Club is for women who are ready to follow a structured strength training program with the guidance and assistance from an experienced Personal Trainer.
Our 1:1 will allow me to customize the months strength training programs to you and take into account what equipment you have available, however you will need a few things in order to be able to progress through the workouts and see progress.
I would suggest you have at least
- Access to a gym OR:
- 3 sets of dumbbells of various weights (one set should be over 10#'s). Ideally one set is 15 or 20# ...or higher ;)
- A resistance band(s)
- Other equipment options that I can use to modify workouts to ensure they are challenging & you are progressing week after week: Stability Ball, Sliders (cloths on a hardwood floor work well too), Kettlebells. If you happen to have a full gym set up with a barbell and rack...awesome! You're good to go!
**If you only have one set of db's, I would suggest you continue with the Stronger U workout and follow that structure for a bit while you look to purchase a few more weights for your home gym.
Frequently Asked Questions
Q. What equipment do I need to participate in the TLC?
A. Ideally you would have access to a gym or if you have a home gym I'd suggest a selection of dumbbells (3 sets and one should be at least 15 or 20 lbs), a stability ball, sliders and/or kettlebells are good additions too. Because you get a 1:1 session with me each month I can customize the workout to what you have available.
Q. Is there any nutrition coaching that goes along with this?
A. There isn't a set nutrition component to this program but I will be talking about protein requirements and giving some tips in the Facebook group. I'm also available throughout the 12 weeks to answer questions and give feedback. Additionally we can use some time in our 1:1 session to address nutrition if you like.
Q. What if I am super new to lifting weights? Can I still join the TLC?
A. Yup! I created this group program for you people like you! Together we will progress through the 12 weeks of workouts and soon you won't be a newbie anymore ;)
Q. What happens after the 12 weeks is up? Will I have access to the workouts on-going?
A. After the 12 weeks are up you'll have an opportunity to resign up for TLC. Alumna always get a discounted rate for continuing on, consistency is rewarding in many ways :)
Q. Will joining the TLC help me lose weight?
A. TLC isn't a specific weight loss program, BUT I can tell you from my personal (and my clients) experience that often when you stop focusing on the scale and focus instead on how strong you are things start to shift. Your body often tightens up in places, new muscles show. In addition, a strong consistent habit of working out will often effect our nutrition choices. So while this isn't a weight loss program, if you are consistent with it, it may be an outcome.
If weight loss is a major goal for you we can also focus our 1:1 session time on addressing nutrition and can talk about what shifts to your habits will yield the biggest returns.
Q. How much time per week will the workouts take?
A. I always aim to have my workouts done in 60 min or less. Often 45 min or so is enough for me to get a good workout and really challenge myself.
TLC will offer a variety of workouts for you to choose from so you can make it work, with your schedule.
The regular strength workouts (which are the same ones I personally do) will be 45-60 min max.
There will also be a shorter met con workout you can do on it's own, or pair with another workout if you have more time.
A bodyweight only workout that will take 25 min or less.
And two live workouts which will be about 30-45 min.
Options, lots of options. We're aiming for consistency here, not the cover of a fitness magazine. Finding what works for your life is the key to making it a sustainable habit.
Q. When does the TLC start?
A. We are starting on Monday, Jan 16th. Register today to reserve one of the limited spots!
Q. Is there a refund policy?
A. Of course. I'm want my clients to be happy & satisfied. If you join TLC and find that within 14 days it isn't for you let me know and I'll refund your payment. All I ask if that you truly try your best to be consistent in those 2 weeks and make time and space in your calendar for the workouts.
Have another question I haven't answered here? Shoot me an email at [email protected]