Challenge Starts Monday Jan 6th!
Outdoor Women Strong
New Time Crunched Athlete Programs are LIVE
Workout Challenge Starts Monday Jan 6th!
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!
Long Term Success
What is the Workout Challenge?
The Workout Challenge gives you the start you need for long term success…
It gets you started into a program that is 8-12 weeks long with extra support, motivation, and habit training.
This allows you to do a short term commitment or develop a long term commitment for greater gains and success!
Come Join IN and See and Feel the Differences in Your Body!
“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.
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
- Time Crunched Athlete Program!
- 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
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.
