For the Busy Woman Ready to Get Stronger, Leaner, and Pain-Free — Without Burning Out

What if 12 weeks from now…

✅ Your knee doesn’t hurt anymore and you bound up the stairs without even thinking.
✅ Your favorite jeans fit again — not because you starved yourself, but because you built real muscle.
✅ You have energy, confidence, and feel like YOU again.

This isn’t a quick fix.
It’s a simple, powerful system that works — because it’s built for real life.

Introducing: The 12-Week Strength & Flow Program

Created by Holistic Movement Coach Shelly Ley, and partnering with Personal Trainer Emily Lah, this program helps busy women build strength, boost energy, and move pain-free — without extreme diets or complicated routines.

You’ll get clear, structured workouts, guided support, and expert coaching tailored to your body, goals, and schedule.

This is YOUR time. No more guessing. No more stopping when life gets busy.
You get everything you need to stay consistent and feel your best — for life.

What’s Included

🧠 1:1 Coaching & Support

• 4 Private Coaching Sessions:

  • Functional mobility screening

  • Custom 4-Day Workout Wave

  • Time-blocking to fit into your schedule

  • Perimenopause/menopause coaching (if applicable)

  • Monthly check-ins to refine and adjust

• On-Demand Support via Voxer:
  Ask questions anytime and get feedback on your form and alignment from real coaches who actually care.
  

🏋️‍♀️ Weekly Workouts Designed for Real Women

Streamed Live and Recorded- so you can do them anytime, anywhere during our 12 weeks together.

12 Weekly Traditional Weight Training
Build muscle, bone density, and confidence with progressive weight training led by Emily. Learn how to lift properly and see strength gains each week — even from home.

12 Weekly Steel Mace Vinyasa Workouts
Shelly leads you through a unique blend of strength, mobility, flow state, HIIT training and recovery. Prevent pain, move with grace, and unlock a deeper connection with your body. In-person option available.

24 unique workouts that grow as you get stronger!

🌱 Bi-Weekly Group Coaching & Connection

Stay accountable and supported. Each session dives into powerful topics like:

• Breathwork & nervous system regulation so you can do more without burning out

• Meditation & mindset to

• Nutrition education- timing of your food, how much protein do you really need? Why does fiber matter?

• How to change habits- the 4 steps that make all the difference

Plus: A private Facebook community and weekly live group workouts keep you motivated and inspired.

🎥 Extras to Keep You On Track- during our 12 weeks

• Growing Video Library of meditations, workouts & resources

• Meal Plans & Recipes that are easy, healthy & delicious

• Printed Program Manual to track progress & learn as you go

• Easy-to-Follow Course Platform: All resources, recordings & guides in one convenient place.

The Approach: One Habit at a Time

No overwhelm. No perfection required.

In Month 1, we start slow—adding just one habit per week.

This method trains your nervous system to handle more without burnout, stress, or giving up.

Meet Your Head Coach

Head Coach Shelly Ley is passionate about movement and strength. As a holistic movement coach Shelly utilizes functional strength, yoga, mobility and flow state so that you get stronger, prevent injury, get out of pain, and move more easily- without burning out. Drawing on knowledge from her certifications in yoga, steel mace vinyasa, nutrition and peri/menopause coaching, she crafts this program to work for YOU. Intelligent movement, Mindful strength, and Simple nutrition.

We Walk the Talk.

Shelly and Emily are in this with you.
We’re doing the workouts, tracking the progress, and cooking the meals alongside you. 

We've both been in that place — tired, in pain, and disconnected — and we’ve come out stronger.

Now, it’s your turn.

✨ Ready to Make Yourself a Priority?

You deserve to feel strong, confident, and pain-free.

Stop waiting for "the perfect time."
Time won't find you. But YOU can choose to take this step — right now.

Join us and rediscover the version of you that’s powerful, present, and unstoppable.

👉 [Join the 12-Week Program Now]
(Spots are limited to ensure personalized support)

FAQ's

Q. What if I can't make the class or coaching in person?

A. All sessions are recorded and housed in an easily accessible course

Q.What equipment do I need?

A yoga mat, a steel mace or dowel, and hand weights - or just use canned food at first!

What Others are saying about working with Shelly: