Alaine Lester

Alaine Lester

6 Week Strength Program With Goal and Macro Planning

Stronger in 35: The Mom-Friendly Weightlifting Program 💪✨

This program was designed with busy moms in mind—because you deserve to feel strong, confident, and energized without spending hours in the gym. ✅ Progressive overload made simple – build strength and see results week after week. ✅ Efficient 35-minute workouts – perfect for nap time, before school drop-off, or your lunch break. ✅ Weightlifting for real results – tone, strengthen, and increase muscle while boosting energy. ✅ Mom-approved structure- no fluff, just effective workouts
Goal:
Strength
Crossfit, Weight lifting, Functional, Full Body
6 weeks program 5 days/week 30-45 mins
Level:
All Levels
Goal:
Strength
Crossfit, Weight lifting, Functional, Full Body
6 weeks program 5 days/week 30-45 mins
Level:
All Levels

Frequently asked questions

What are the goals of this program?
* Increase overall lean muscle mass * Get lean and burn fat * Build core strength * Improve body composition * Improve daily life with a healthy balance of movement and healthy eating
What do I need to participate?
* You need access to standard gym equipment at home or at your gym of choice * Barbell, Pull-up Bar, Dumbbells, Kettle bells, bench, and a box.
What’s the schedule?
* Weight training 3-4 times per week * 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag @fitandwell.with.alaine or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
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About the program

We are going to build strength by using progressive overload with functional movements for 6 weeks! Perfect for moms or people with only 30 minutes each day for movement.

    Workouts

    Ready For It
    Ready For It
    5.0
    Weekly Sprints
    Weekly Sprints
    5.0
    Sweet Like Honey
    Sweet Like Honey
    5.0
    No Right Answer
    No Right Answer
    5.0
    *BONUS*Pull-Up Strength
    *BONUS*Pull-Up Strength
    5.0
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Alaine Lester

    CFL1 Coach and Mom to 3

    I am a Crossfit Level 1 Certified Coach, and am currently working through my Personal Training certification. I have been interested in health and fitness for over twenty years, and am finally in a place to share what I have learned with other women! I focus on a well rounded nutrition plan that supports low-volume heavy weight strength exercises. This helps support hormone health and increase muscle mass, especially important for women 30+.
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    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: I will be right there to cheer on you.

    Frequently asked questions

    What are the goals of this program?
    * Increase overall lean muscle mass * Get lean and burn fat * Build core strength * Improve body composition * Improve daily life with a healthy balance of movement and healthy eating
    What do I need to participate?
    * You need access to standard gym equipment at home or at your gym of choice * Barbell, Pull-up Bar, Dumbbells, Kettle bells, bench, and a box.
    What’s the schedule?
    * Weight training 3-4 times per week * 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day
    How can I ask you questions?
    Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag @fitandwell.with.alaine or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

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