ONLINE GROUP TRAINING
YOU ARE STRONGSERIES
Progressive Training Program to transform your body, mind and daily habits.
This 3-month online series is designed to help you create a sustainable and enjoyable path toward better health and overall wellbeing; without burnout, extremes, or starting over every Monday.
If you’ve struggled to stay consistent, to show up for yourself, or to maintain momentum beyond a few motivated weeks, this program is for you.
Throughout these three months, you’ll build more than just strength — you’ll build discipline. Not harsh, punishing discipline, but grounded, self-respecting discipline that helps you follow through even when motivation fades.
You’ll learn how to integrate a realistic and sustainable movement routine, mindfulness practices, and intentional self-care habits into your daily life. Through a variety of one on one support and guidance, movement practices, mindset shifts, and guided reflection, you’ll begin to repair your relationship with consistency.
Instead of relying on motivation, you’ll develop systems and habits that make showing up non-negotiable. You’ll understand why you’ve struggled before and finally learn how to break that cycle.
Over the course of this program, I will guide you in building physical strength, mental resilience, and emotional awareness. You’ll begin to see movement, consistency, and discipline not as punishment but as acts of self-love and self-leadership.
By the end of three months, you won’t just feel stronger. You’ll trust yourself more. You’ll show up differently. And you’ll finally have a structure that supports long-term change.
SEMI-PRIVATE TRAINING
Designed to be done in the privacy of your home, in a small space so anyone, no matter where you are, can participate.
Gain a positive perspective on movement and your relationship with your physical body.
Learn proper form and alignment for every movement pattern
Learn to speak to yourself in a more positive, constructive way.
Utilize the support of a group to increase the likelihood that you accomplish your goals.
Increased physical strength and flexibility.
Small group classes provide a more personal, instructional experience.
One on one meetings with Sarah to address and work through any challenges that arise along the way.
Learn how to stay grounded and present through a daily meditation practice.
Learn basic yogic practices, principles and techniques.
Learn to cultivate a healthy morning routine.
YOU ARE STRONG series includes:
Weekly online yoga, strength and meditation classes.
One live, group workout each week.
Lifetime access to real-time recording of each workout.
Weekly 1:1 accountability meetings with Sarah to check in on progress and/or setbacks.
Accountability partners to help each other stay motivated and on track.
Learn proper weight lifting form and technique.
Gain physical and mental strength.
Improved over all wellbeing through mindfulness and meditation practices.
A supportive, uplifting community of likeminded women who are working towards similar goals.
Lifetime access to all online classes after the completion of the program.
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STABILIZE / Level 1
Month one is the foundational step of the program that focuses on building a strong, balanced foundation. In this phase, we work together to define your goals and intentions. You’ll take an honest look at how you’re currently spending your time, and identify barriers to long-term success. You will begin to build small habits into your life that will improve your wellbeing in a sustainable way. Together we will set a plan for the months ahead that I will hold you accountable for.
We’ll introduce a meditation practice to help you become more aware of your inner voice and how it shapes your thoughts and actions. As the month progresses you will be required to meditate for anywhere from five to ten minutes up to three times a week by the end of the month.
On the physical side, you will learn how to confidently perform a full-body workout from home, giving you the tools you need to workout effectively. The primary goal of this phase is to begin to tap into the mind body connection, and begin to build strength in the body. You will be required to strength train three times per week for the first month.
This level sets the stage for more challenging training in the months to come. by creating a strong, balanced foundation.
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STRENGTHEN / Level 2
Level two focuses on strength endurance training. Physically, it is intended to strengthen the entire body. The goal is to increase muscle size, lung capacity, and lean body mass. This is done through a series of stabilization, strength, and plyometric strength exercises. Mentally we will begin to address the way we are speaking to ourselves as we move through the process of change. Through our meditation, yoga and journaling prompts, we will address the mental setbacks we are imposing on ourselves. Doing so will help us break down any barriers to achieving our long term health goals.
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SHINE / Level 3
Level three is the final month of the program and it focuses on increasing speed, strength, and cardiovascular endurance and reflecting on all that we have learned over the last two months. We will continue to weave what we are learning into our daily lives as we put all that we have learned about ourselves into our transformation. Physically, It is intended to dynamically stabilize the body during higher impact exercises. Mentally, it is designed to bring you to a place where you wholeheartedly believe in your ability to accomplish your goals. In this final month we will continue to work together to ensure long term success.
“The You Are Strong series has provided me with a space to feel confident and able, something that I don’t always experience while working out! Sarah is really quite skilled in adapting exercises to fit the needs to the participants and I never felt one ounce of judgment for my abilities to do the exercises. Training with Tretter has proved the accountability factor that I needed in order to keep my body moving and feel healthy! I am so thankful for this experience and cannot recommend it enough!”
— Abi R.
