05/09/2026
Morning! ☀️☕️
This post is here to answer some of the commonly asked questions about our online workouts.
And honestly, it’s easiest just to show my face, since that’s what you’ll be seeing a lot of…along with Jake, of course. 😼 (Always by my side as as you can see 🧡)
•••What is 30-PLUS 10? ✨
30-PLUS 10 is a flexible workout system I created to give people options.
You get a 30 minute workout, with the option to stay for the PLUS 10 and transition into a 40 minute workout.
If you’re signed up for 30 minutes, you simply sign off when that portion is done. If you’re staying for 40, you grab some water while I explain the next section.
It gives flexibility, progression, and options. And honestly, it has worked really well for everyone.
•••What do I need? 🏋🏼♀️
To start, your equipment can be as simple as a mat and a set of dumbbells.
I try to make it easy to begin, but I’m also a big believer in healthy progression.
Over time, you may want to invest in a range of dumbbells, fabric glute bands, a stability ball, and a foam step. This gives us more ways to train, progress, and keep things from feeling stagnant.
•••How does online work? 💻
It’s simple and flexible, which is very intentional.
You can join live classes on Zoom, use recordings, or do a mixture of both.
If you’re doing live classes, we are in real time. I’m there moving with you, watching form, offering technique cues, and encouraging you by name.
I watch closely, and I enjoy doing so.
I want it to feel personal because I do care. But also, we have a job to do. 😉 So the atmosphere is encouraging, but we are still there to do things well and properly.
•••What if I miss a class? 👀
If you’re signed up for lives, I watch. 👀
If you miss, no problem. I’ll send a recording your way and you’ll have 10 to 14 days to use it before it expires.
This gives you flexibility because life needs that, but it also helps keep you accountable to a rhythm so you get the most out of it.
•••What type of workouts are they? 💪🏼
The focus is full body strength training and conditioning.
Our main focus is lifting weights, with sprinkles of core and conditioning work.
The workouts are balanced, thoughtful, and made to complement each other each week. They are designed to get you what you came for.
Variety is also a big part of why this program has stayed successful for 16 years.
We repeat the important movement patterns, but use different training formats to keep your body and brain engaged. And we all know consistency is where the magic happens.
•••How hard is it? 🔥
I offer options for most exercises, usually levels 1 to 4.
This helps create an inclusive and flexible environment. There’s that word again. 😉
That means you always have options if you’re modifying because of an injury, coming back after time off, or feeling nervous.
On the other side, there are also progressions to challenge you mentally and physically.
It’s a strength builder, but it’s also a confidence builder. ✨
•••How many days per week? 📅
We focus on 1 to 3 days per week.
One day is a great place to start.
Two days per week is what I find most manageable for people with busy schedules, especially if they’re just getting started. It gives you consistency without feeling behind.
Three days is a great progression when you feel solid and ready for the next step. 💪🏼
✨ To wrap it up…
I truly believe in this program and the changes it has brought to people over the years.
I’ve watched people become stronger physically, mentally, and emotionally simply by showing up consistently and giving themselves a place to grow.
The key is finding the right frequency, choosing the right movements, and building something sustainable enough to stick with.
My goal has always been to create a space that feels encouraging, supportive, and real. A place where you are challenged to grow, coached properly, and reminded that you are capable of more than you think. 💫
Shea
Interested and ready? We start on Monday! 💪🏼✨🙌🏼 Here is the link with the details to register:
https://www.facebook.com/share/p/1CorKoCTx3/?mibextid=wwXIfr
