SHi LiFTS presents

STABiLiZE

4-week strength and stability training for women who want to feel strong, balanced, and confident in their body again.

Strengthen Your Joints · Improve Your Balance

You don't need another generic workout plan. You need strength training built around how your body actually works. Shifting hormones. Changing joints. A metabolism that doesn't respond the way it used to. STABiLiZE was built for this.

Start Training Today · $179 + HST CAD

Strength · Stability · Control

One payment. Lifetime access. Built for women 40+.

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Sound familiar?

You're doing the workouts. Showing up. Putting in the time. But something isn't clicking:

Shaky lunges and unsteady single-leg work.
Stiff or aching joints, especially hips, knees, or shoulders.
A core that doesn't support the lift the way it should.
Workouts that leave you worn out instead of stronger.

Your body after 40 needs a different kind of challenge. One that builds muscle and trains the stability, joint integrity, and core connections that keep you moving well for decades. That's what STABiLiZE was built for.

The format

A 5-Day Training Split,
built for strong, stable women.

5 pre-recorded video sessions you can follow at home, in your gym, or wherever you train. Each session focuses on 1-2 key movement patterns or muscle groups so you can train with clarity, build strength through repetition, and actually feel your body improving week by week.

When training is structured and consistent, your body adapts. And adaptation is where real change happens.

Hypertrophy-focused programming. Tempo-controlled lifting. Built for a gym or your home setup with dumbbells, a bench, a stability ball, resistance bands, and a BOSU.

Strong woman mid-lift during a STABiLiZE training session

30-40 Min Sessions

Short enough to fit your schedule. Long enough to get results.

5 Days + Bonus Circuit

Push · Glutes/Hamstrings · Pull · Core/Rotational · Quads/Calves, plus a Saturday stability circuit.

Tempo-Controlled

3 seconds down, 1 second up. Lighter loads that feel heavier than they look.

What's inside

Here's everything you get.

The Workouts

5 training days + bonus circuit

Day 1, Monday

Push. Chest, Shoulders, Triceps

Build pressing strength while training the shoulder, scapular, and core control that prevents injury. Unstable-surface and single-arm work is where the magic happens.

Day 2, Tuesday

Glutes + Hamstrings

Train the posterior chain and pelvic stability that powers every step you take. Single-leg and asymmetrical loading forces your stabilizers to actually do their job.

Day 3, Wednesday

Pull. Back, Rear Delts, Biceps

Build a strong, postured back while training the anti-rotation that keeps your spine safe under load. Stable shoulders that hold you upright all day.

Day 4, Thursday

Core + Rotational Stability

Train the rotational core and upper-lower integration that protects your spine and powers everything else. The kind of core work most programs skip.

Day 5, Friday

Quads + Calves

Knee-stable quads and strong calves built through unilateral and heel-elevated work. The kind of lower-body training that holds up for decades.

Saturday

Full-Body Stability Circuit

A dynamic, full-body stability circuit. Lighter resistance, more movement. The kind of week-end wrap-up that leaves you feeling sharp instead of wrecked. Optional and effective.

The Recipes

5 high-protein recipes built for recovery

Savoury Breakfast Bowl

~30g protein, balanced and satisfying. Fuel for the morning.

Mediterranean Chicken Crunch Bowl

30g+ protein, veggie-packed, ready in 8 minutes. Built for meal prep.

Carrot-Ginger Kale Salad

Crispy chickpeas, avocado, and a homemade carrot-ginger dressing. Add chicken, salmon, or tofu for a full meal.

Chocolate Chia Pudding

Rich, creamy, high-protein. Topped with fresh raspberries. Makes 4.

Purple Goddess Protein Smoothie

Blueberries, collagen, creatine, oats, chia. Meal-replacement worthy.

Is this you?

STABiLiZE is for you if…

You're a woman in your 40s, 50s, or 60s who wants to train smarter, not just harder.
You've trained before but feel like programs aren't built for the body you have now.
You want to build muscle without trashing your joints.
You're noticing balance, stability, or joint stiffness creeping in.
You'd rather train 5 focused days than guess your way through a hundred random workouts.
You're done with bouncy, high-impact programs that leave you wrecked.
You want a structure you can actually follow without overthinking it.
You want workouts with options to match your level that day.
You're ready to feel strong, balanced, and confident in your body again.

You do not need to already be strong. You just need to be ready to start where you are.

After 4 weeks

By the end of 4 weeks, most women notice stronger foundational lifts, improved stability and control, increased confidence with weights, and a body that feels more supported and capable in everyday life.

And honestly…

This probably isn't your thing if…

You want a beat-yourself-up, sweat-puddle, no-thought-required workout.
You're chasing aesthetics with no interest in joint health or longevity.
You're looking for daily 1:1 coaching rather than a structured self-led program.

The philosophy

Why stability training
changes everything after 40.

I've trained women for more than 20 years.

I started learning this approach through the CHEK Institute years ago, and I remember having clients do these kinds of exercises in the hallway of a GoodLife club because the gym floor was packed with machines and there wasn't space for the kind of movement that teaches your body to feel strong, steady, and capable.

Here's what I've learned: after 40, the rules change. Hormones shift. Connective tissue responds differently. Recovery slows. The fix isn't doing more, it's training the system underneath the muscles. The stabilizers, the core connections, the joint integrity. When you train stability under load, your big lifts get stronger, your joints stop nagging at you, and your body starts feeling like an ally again.

STABiLiZE is the program I wish every woman over 40 had access to. Five focused sessions. Tempo-controlled lifts. Single-side and stability work woven into every session. Enough structure to follow without thinking, enough progression to keep you moving forward for months.

"This is strength training that teaches your body how to support itself better."

How it progresses

4 weeks.
4 ways to progress.

You'll rotate through the same five workouts, but each week introduces a new way to make the program harder. Same blueprint, smarter progression.

1

Increase reps.

More reps at the same load. Build endurance and control before adding weight.
2

Increase load.

Add weight. The same movements get more demanding without rushing intensity.
3

Increase instability.

Single-side, unilateral, or stability-ball variations. Your stabilizers do more work.
4

Slow your tempo.

More time under tension. Lighter loads feel heavier and your control sharpens.

Meet your coach

Hi, I'm Sarah

20+ years coaching women
CHEK Institute methodology
Women's strength specialist

I've been coaching women since 2000. I run a small, intentional studio dedicated to women's strength training over 40. My work is influenced by the CHEK Institute and grounded in functional strength and lifestyle coaching.

I built STABiLiZE because I needed it myself. It's the way I train. It's the way I train my clients. And it's the way I think every woman over 40 should be training.

"Fitness over 40 isn't about flooring the gas. It's about tuning your Ferrari so it runs smooth, powerful, and turns heads."

Now it's your turn.

Sarah :)

What women are saying

Real results from real lifters.

"I enjoyed the challenge of STABiLiZE. It's helped my balance awareness and I really needed that."

C.N. Age 62

The offer

Everything inside STABiLiZE

5 pre-recorded video training sessions (follow along at your own pace)
Structured 4-week strength + hypertrophy block with built-in progression
Protein-forward nutrition guidance with 5 high-protein recipe cards
4 weeks of email coaching and support from Sarah
4-week rotation calendar so you know exactly what to do each day
Tempo, set, and rep prescriptions for every movement
Lifetime access. Start whenever, repeat as often as you want
After purchase: instant access to everything, plus 4 weeks of coaching emails starting day 2

$179 + HST CAD

One payment. Lifetime access. Start whenever you're ready.

Less than $6.50 per training day.

Start Training Today

In case you're wondering

Common questions.

Is this program right for me if I'm new to lifting?

You do not need to already be strong. You just need to be ready to start where you are. Every session includes options to make movements more supportive or more challenging, so you can work at the level that feels right for your body on any given day. The video sessions let you follow along at your own pace.

What equipment do I need?

Dumbbells (a few different weights), a stability ball, resistance bands, and a bench or step. A BOSU or similar unstable surface is used in the Saturday bonus circuit. All standard home gym or commercial gym equipment. You can do this at home or in a gym.

How long are the workouts?

Most sessions are 30 to 40 minutes once you're moving. Some weeks you'll add an extra working set or slower tempo, which can stretch a session toward 45 minutes. The bonus Saturday circuit is around 30 minutes.

Can I follow this if I have an old injury?

STABiLiZE is gentler on joints than most hypertrophy programs and the stability focus is genuinely rehab-friendly, but it's not a substitute for working with your physio or doctor. If you have an active or recent injury, check with your practitioner first and modify around the affected joint as needed.

How long do I get access?

Lifetime. One payment unlocks the full program forever. You can run it once, twice, or every quarter for the next five years.

What if I'm not sure it's the right fit?

I want this to be the right call for you. Because the program is delivered instantly as a digital download, I can't offer refunds after purchase, but I'd genuinely rather you wait than buy something that doesn't fit. Email me before you check out, tell me where you're at, and I'll give you a straight answer about whether STABiLiZE is right for you right now.

What if I can't train 5 days a week?

No problem. The split is flexible. You can run it across 6 days, 4 days, or spread the workouts across more time. The progression structure still applies. You just move through it at your own pace.

One more thing

Your body is ready for this.

Strengthen Your Joints · Improve Your Balance

You don't need another generic plan. You need programming built for the body you have right now. Strong, stable, and ready for what's next.

"This is about doing the right things well, consistently, so your body can finally adapt and change in a way you can feel."

Start STABiLiZE today.

$179 + HST CAD

One payment. Lifetime access.