Health and Hope

Hey, I am getting in shape by working out with Health and Hope. Checkout %link% to know more.

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

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

I was introduced to the gym early in life by my dad.  I had always been an athlete and at 14 started going to the gym with him.  I was fortunate enough to continue as an athlete and compete at the D1 College level as a rower and swimmer where my college strength coach inspired me to pursue strength training and sports performance.  

I have been a strength coach, specializing in movement technique, speed and agility training, olympic lifting, and program design for 19 years now.  As I've moved into midlife myself, I began to see just how critical it is to continue lifting into this phase of life and wanted to provide personalized lifting programs for women in midlife and beyond.  

Whether never having touched a weight before or having years of experience under your belt, I can help you build a strong foundation, gain confidence with weights, improve body composition, navigate our changing bodies and needs, and guide you around ideal lifestyle changes to optimize your health in this phase of life.  I believe we can truly thrive in midlife.

Sarah Estes

Instagram

Midlife Health Coach - Personalized Protocols based on your Test Results

The Midlife Transition Masterclass

LMNT Electrolytes

Fullscript 

Adapt Naturals Supplements

Welcome to Health and Hope

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)

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're wanting 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, 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. 

This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Healthy and strong are the goals with longevity in mind.

This program is a subscription that offers three days per week of strength training that is spread out over the course of 4-5 blocks a year. Each block is broken down into 8-12 weeks, which include 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.


PREMIUM - 3 days/wk Custom Workouts + Coaching Feedback + 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

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. 

This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Lifting weights is essential for our health, but ESPECIALLY for those of us in midlife.  

This program is a subscription that offers three days per week of strength training that is organized into various blocks within a 8-12 week phase which also contains a deload week at the end to help the body recover. Each phase incorporates progressive overload, power development, and proper deloading (or rest weeks).  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 feedback.

This program is perfect for anyone who wants to connect with a coach on an ongoing basis for accountability, customization, coaching, and guidance.

3 days/wk Custom Workouts with Weekly Coaching Feedback

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. 

This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Lifting weights is essential for our health, but ESPECIALLY for those of us in midlife.  

This program is a subscription that offers four days per week of strength training that is organized into various blocks within a 8-12 week phase which also contains a deload week at the end to help the body recover. Each phase incorporates progressive overload, power development, and proper deloading (or rest weeks).  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 4 strength training workouts per week plus check-ins and movement analysis on any videos submitted by client.

This program is perfect for anyone who wants to connect with a coach on an ongoing basis for accountability, customization, coaching, and guidance.

4 days/wk Custom Workouts with Weekly Coaching Feedback

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. 

This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition.  Lifting weights is essential for our health, but ESPECIALLY for those of us in midlife.  

This program is a subscription that offers two days per week of strength training that is organized into various blocks within a 8-12 week phase which also contains a deload week at the end to help the body recover. Each phase incorporates progressive overload, power development, and proper deloading (or rest weeks).  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 on any videos submitted by client.

This program is perfect for anyone who wants to connect with a coach on an ongoing basis for accountability, customization, coaching, and guidance.