Join Before Nov 18th for the Webinar for Confidence In Training!

Outdoor Women Strong

Stop Injuries: Strength Training Mistakes
Zoom - Webinar on Nov 18th

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Discover Easy to Follow Workout Plans Designed for Outdoor Women that Can Be Done From the Gym or Home

Designed by Liz Koch, Doctor of Physical Therapy

FEATURED IN:

THERE IS HOPE

You Can Create a STRONG BODY

Get an app workout membership and use it to:

  • Lifting Programs to Promote Strength and Bone Density Building
  • Programs for Specific to Sports
  • Programs for Women Coming Back to Training
  • Programs Focused on the Core
  • More to Come Soon!
FOLLOW PROGRAMS DESIGNED FOR OUTDOOR WOMEN

Long Term Success

Zoom Live: Prevent Injuries: Common Strength Training Mistakes

This webinar will go over several common areas that lead to low back stress, neck strains, and overall stopping of exercising due to injuries. 

So let’s learn and then apply! 

This will keep you strength training and stop the cycle of stopping due to pain!

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“I feel stronger both physically and mentally. I am super proud this week that I got my goat! The one trail feature where we usually ride that nearly made me cry – I DID IT (and I didn’t die lol). It has been a good week. Being more intentional with my time has been huge. I am so glad that I decided to do this program“

- Member

“Birthday Ride Done! My husband says I’m fitter than I’ve ever been. Not Bad for 59! I feel I’ve improved so much recently thanks to Liz, and her training programs. I really concentrate on relaxing my shoulders and arms on this ride and using my core more! I was so much fun!!”

- Member

“I gained confidence to know that I CAN COMPLETE something I commit to strength and exercise wise. It was definitely hard but every time I wanted to lay in bed I thought of how good it would feel to click those check boxes and Got Em DONE!”

- Member

INTRODUCING

Outdoor Women Strong Membership

With a simple shift in your lifestyle by adding in workouts, you could start making the moves your want and be strong.

All programs are designed to be able to do at home or in the gym. 

A Library of Programs to Fit Your Needs and Time of Year!

  • Lifting Programs to Promote Strength and Bone Density Building
  • Programs to Support and Prepare Your Body for More - Bridge Program
  • Mobility Programs to Target Areas Women Need
  • Sport Specific Programs for Cross Training and General Strength in Mind
  • Access to ME - Doctor of Physical Therapy

Workouts range from 20 min to 45 min depending on the program you choose to do.

Mountain Biker

With the Addition of a Zoom Live - Common Strength Training Mistakes

  • Common Back Strain Mistakes
  • Common Knee Strengthening Mistakes
  • Common Glute/Hip Training Mistakes
Yes, I want It!
  • This Talk Sets You Up for Success
  • Be Confident as You Enter this Next Season

In The Next 3 Months, You Could…

  • Increase Your Bone Density
  • Feel the Strength that Comes with Consistency in Your Sport
  • Feel GOOD About Your Body and the Progress You Have Made!

The right workout plan can make all the difference. We’ll cover it all in The Outdoor Women Strong Membership.

What's Included In The Outdoor Women Strong Membership...

Strength, Mobility, and Endurance Programs

  • MTB - In and Off Season Strength Programs
  • MTB - In and Off Season Endurance Programs
  • Whitewater Lifting Programs
  • Mobility Programs

What does this mean:

  • Resistance Programs for the In-Season at a Gradual Pace So You Can Keep Doing Your Sport
  • Heavier Resistance Programs for the Off Season Training to Gain Strength When You Are Doing Your Sport Less
  • Programs to even out your body if you need separate workouts for lower body, upper body, and core/balance regions (with an assessment)

Follow the plan in the app with workouts to gain the strength and power you need, all while helping your body feel better and more balanced through programs designed by a Doc of Physical Therapy. 

Extra Videos

Extra Knowledge for Your Body

Even with a great workout plan, you can use some extra information to make you a better rider. 

You’ll Learn:

  • How to navigate your nutrition needs while biking
  • Drills and Skills on the bike from skills instructors
  • Anatomy and physiology specific to the woman's body

You’ll learn these videos keep your interest and motivation going as you incorporate different things each month.

Community

Facebook Group

The secret to continuing workout programs and plans comes from community. This will give you:  

  • Accountability by wanting to improve
  • Motivation by seeing others share their gains and wanting to share your own!
  • Sense of belonging, as many in the membership are not pros, but women looking to have a blast and get away from it all in the woods. Be prepared to make friends and get support from women across the world.

You’ll find this part of the Membership warms your heart the most with women from around the world.

Bonus Modules

More Specific Education

For many, the goal is to build a strong body. In these bonus sections, you’ll learn more information on:

  • How to focus your endurance training to meet your trail and body needs (Understanding Endurance Training)
  • Supporting your shoulders and neck to get the most from your riding and exercises (Shoulder Blade Activation Module)
  • Body position to drops to gear that you need to have on the trail with you (New to Mtn Biking Module)
  • How to focus in on your core with base levels and pelvic floor focus (Lower Core and Pelvic Floor Module)

These give you the extras to support the Program you Choose and get the most for your body!

NICE TO MEET YOU

I'm Liz Koch

After graduating with my Doctorate of Physical Therapy degree and being a broken down athlete myself, I wanted to get back out on the trails that I loved so much as a teenager and little girl. But I had limited time and a body that was saying – eh – you want to do what…

That is when my need and the needs of other women rider came to the surface. There wasn’t a program to follow for me, the everyday rider that wanted to have more fun on the trails and wanted to do it in such a way that I wouldn’t get hurt doing. (as many other workout programs seem to start me too hard to quickly and demanded a lot of time).  

So was born the Ride Life Membership and in it… Programs to focus on our similar needs: core strength, use and function of our glutes, and strength and endurance to ride and climb farther while feeling good in their body. Come join me and have more fun on the trails. 

P.S. I also do individual strength training programs for those with specific needs. Click here to fill out a form and I’ll be in touch. 

“2.5 weeks of Climb Crushers and I LOVE IT! Wonderful side effect is my shoulder knots and pain have drastically decreased. (My masseuse and chiro are amazed) The pain and stiffness are gone and the strength and mobility have returned 100%! Thank you Liz for creating such an amazing program!”

- Melissa K.

“Week 1 was great! I was really off track after my injury and this has helped tremendously to get back on track and leading into the off season, it’s motivation to stick with it all winter too!“

- Member

“We did an awesome ride yesterday and I was so proud of myself afterwards.

I did the climbs, I did the work and it paid off. Everyone I rode with commented on my progress.“

- Member

Join for 1 Month or More!

Outdoor Women Strong Membership

Monthly Membership

$25/m

Cancel Anytime

Purchase before Monday Nov 18th for the
The Common Strength Training Mistakes Webinar at 8 PM ET

Join Now
15-DAY MONEY-BACK GUARANTEE

If you aren’t completely satisfied with Membership, let us know within the first 15-days for a full refund. No questions asked.

Like anything in life, you will get out of this program what you put into it. While we do offer a 15-day money-back guarantee, the results you get are up to you. We can promise that if you commit to the process and put in the work, you will see results.
You will need some long bands ( I like loop bands as well) and a light, medium, and heavy DB/KB.  
*Household items work great if you are just starting your strength training journey 🙂 and can use the climb crushers program.
After you purchase the membership. You can read the descriptions of the program and start one based of that or You will do self strength assessments, then fill out a calendar based on your individual levels. This creates a more individualized program for your body’s needs. 
Yes, each month you will be automatically billed $25. 
In Season has 2 short workouts and 1 longer workout.
Off Season has 1 shorter and 2 longer workouts a week.
The shorter workouts are around 30 min and the longer ones are around 45-50 min long. 
Workouts are a key part to getting you stronger for your sport. In the calendar that you will be following you can choose how many days you want to be working out to match your current sport schedule – Because we all know we do things differently based on the season and the weather.