Health and Hope

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

health and hope

Sarah Estes

Not sure if this program is for you? Try out a week for free!

7 Day Free Trial

Power 30: Fit in Four is a 12-week full-body strength training program designed to fit seamlessly into your busy life. This is a self-paced program without movement coaching from Sarah.

With just four days a week of short 30-minute workouts, you’ll harness the power of progressive overload to build strength and confidence. Each session focuses on primary lifts that target all major muscle groups, ensuring balanced and effective results. (You can modify exercises as you need to; for customized weekly workouts AND coaching on your form, check out the 2 and 3 day/week subscriptions).

This program is self-paced, allowing you to progress at your own speed, making it perfect whether you’re a seasoned lifter or just starting out. Say goodbye to long, exhausting workouts and hello to efficient, powerful training that fits your lifestyle.

Get ready to transform your body and feel stronger every day, all in just 30 minutes!


Power 30: Fit in Four (Self-paced program)

This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner, BUT have limited time, this program is for you.

You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any athlete wanting to improve athletic performance.

Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife.  This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Healthy is the goal.  Not thin.

This program is a subscription that offers two days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in.  The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development.  

The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule.  

This program includes 2 strength training workouts per week plus check-ins and movement analysis by Sarah on any videos submitted by client.

(This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants coaching by Sarah).

2 days/wk Custom Workouts + Coaching

An intentional, self-paced, and structured approach to building strength through progressive overload. This is for you if you want a clear path to achieving your fitness goals WITHOUT input from a coach. Once purchased, you'll get the workouts straight to your account so you can start right away. (For this program, you will need access to dumbbells, a barbell, bench, squat rack, pull-up bar, and a plyo box - which can be 6" up to 24." You can modify exercises as you need to; for a more customized workout based on your equipment - check out the 2 and 3 day/week subscriptions).

Strength by Design - Self-Paced Program

If you've never really lifted before, are unsure of how to implement progressive overload, or it's just been a long time since you've worked out, this program is for you.  

It will start very simple, guiding you with each exercise, and will help you develop your core strength, improve mobility, and build your confidence in lifting with purpose at the gym or at home.

Foundations: A 6-Week Strength Program

This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner, BUT have limited time, this program is for you.

You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any athlete wanting to improve athletic performance.

Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife.  This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Healthy is the goal.  Not thin.

This program is a subscription that offers three days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in.  The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development.  

The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule.  

This program includes 3 strength training workouts per week plus check-ins and movement analysis by Sarah on any videos submitted by client.

(This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants coaching by Sarah).

3 days/wk Custom Workouts + Coaching

This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner.

You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any client who wants to improve current athletic performance.

Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife.  This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Healthy is the goal.  Not thin.

This program is a subscription that offers three days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in.  The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development.  

The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule.  

This program includes 3 strength training workouts per week PLUS 2-30 min live sessions per month, check-ins, and movement analysis by Sarah on any videos submitted by client.

(This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants live coaching by Sarah).

This program includes 3 custom strength training workouts per week PLUS 2 - 30 min 1:1 video coaching calls per month, check-ins, and movement analysis on any videos submitted by you.

GOLD - 3 days/wk Custom Workouts + Coaching + 2-30 min zoom sessions/month

This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner.

You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any client who wants to improve current athletic performance.

Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife.  This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Healthy is the goal.  Not thin.

This program is a subscription that offers three days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in.  The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development.  

The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule.  

This program includes 3 strength training workouts per week PLUS 2 - 60 min 1:1 video coaching calls per month, check-ins, and movement analysis by Sarah on any videos submitted by client.

(This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants live coaching by Sarah).

PREMIUM - 3 days/wk Custom Workouts + Coaching + 2-60 min zoom sessions/month

- Live training session!
- Have eyes on your movements for immediate coaching and feedback!
- 60 minutes

1:1 Zoom Training Session

Want to work out with me (but not actually with me)? Sometimes knowing someone else is doing the same workout helps you stay motivated! Sign up for this 4-day lifting program, with cardio and intervals included. Each week’s workouts will be posted on Sundays, but you can do them whenever works best for you! Choose from two options:

	•	Self-paced ($17.99/month, no coaching) - THIS program
	•	Coaching & Feedback from Sarah ($59/month)

It’s a flexible, month-to-month program, and you can cancel anytime!


Workout with Sarah!

Want to work out with me (but not actually with me)? Sometimes knowing someone else is doing the same workout helps you stay motivated! Sign up for this 4-day lifting program, with cardio and intervals included. Each week’s workouts will be posted on Sundays, but you can do them whenever works best for you! Choose from two options:

	•	Self-paced ($17.99/month, no coaching)
	•	Coaching & Feedback from Sarah, ($59/month
                 → THIS program!)

It’s a flexible, month-to-month program, and you can cancel anytime!


Sarah Estes

Strength Coach + Midlife Specialist

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