FF TECH INC.
FF TECH INC.
“I started working with Alexa three years ago, aiming to change my body composition and add muscle as I approached “mid-life.” Her ability to adapt training plans is amazing- from building muscle to conquering the trails of Patagonia, shes been my go-to guide. If youre looking for a coach who listens, cares and delivers results, Alexa is your person.”
Eileen L
As a physical therapist who specializes in women's health, Alexa has impressed me with her knowledge of exercise modification, movement prep and overall programming.
Tara L.
I can feel myself getting so much stronger on each lift over time. Working out is definitely my “me” time and I rarely miss these workouts because they make me feel so great.
Fatima T.
If you are a women who...
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Has ever found herself sitting in the gym parking lot scrolling her phone for 20 minutes because she's dreading another soul crushing workout..​​
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Was an athlete in her past life and still craves some intensity—but wants to train hard in a way that fits her current season of life.
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Shows up consistently, but can't figure out why she's not getting stronger or seeing her body change.
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Is skeptical that she can train 3-4 days a week and actually see progress.
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Doesn't want just another 'peach program." —She wants to be strong, capable, and look like she lifts everywhere, not just her glutes.​
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If that's you—you're in the right place.
The Life Lifted Black Friday Event gives you access To intentional workouts, designed for women who want to get stronger through structure, not just exhaustion.
Because Strength Looks Good On You.
Whether you want to build muscle, feel athletic again, or finally train with a plan that supports your actual life, these programs show you exactly how to get stronger without burning out, second-guessing yourself, or piecing together random workouts.
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You’ll get coaching-level guidance, real progression, and a system built around your long-term strength—not just quick fixes.
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Life Lifted programs blend structured, year-long periodization with the support women actually need to stay consistent.
No more hopping from program to program.
No more wondering if you’re doing the right thing.
No more training that leaves you exhausted and stalled.
Why Strength Looks Good On You
(And why you've been chasing the wrong goal..)
You've spent years trying to build a body that looks like she lifts.
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The problem is, you've more than likely been trying to shrink your way into that body—rather than focusing on actually building it.
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Maybe you're already "lifting."
But if we're being honest—it's probably HIIT or circuit training disguised as lifting.
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If your heart rate is what's preventing you from going heavier because you're doing a run between your deadlifts or high-rep box jumps between your back squats, that's not strength training—that's cardio with weights.
Or maybe you're doing combo movements—squat to overhead press, lunge to bicep curl, deadlift to row—because it feels more "efficient" or gives you a better "burn."
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But you can only lift as heavy as your weakest link. So your legs never get challenged enough, and your shoulders get fried too fast—neither builds real strength.
And yeah, it "feels" hard. It makes you sweat and the circuits can be fun.
But eventually, the "fun" fades when you're burnt out, stuck, and wondering why you're not really seeing results.
Maybe the scale went down.
Maybe you got smaller.
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But did you get the body you actually wanted? Or did you just get... smaller? Softer? Still lacking the definition, shape, and athletic look you were chasing?
All while feeling exhausted and always feeling like you need to just "eat cleaner" and do more?
This is the exhausting cycle you're stuck in:
Working harder → Seeing no results → Thinking you need to do MORE → Getting more burnt out → Still looking the same.
But the problem was never your effort.
It was your method.
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Here's the truth:
Muscle definition isn't about having less body fat covering nothing.
It's about having muscle underneath that creates shape, curves, and that athletic look you're after.
The body you actually want—the one with defined shoulders, sculpted legs, and visible strength—probably weighs 10-20 lbs more than you think it should.
Because muscle creates shape. And muscle weighs something.
This is why shrinking will never get you there.
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Think about the women whose physiques you admire:
The defined shoulders that make tank tops look incredible
The sculpted legs that look powerful
The arms that have visible shape and strength
The posture that radiates confidence
That's not from shrinking.
That's not from doing more circuits.
That's from building muscle strategically.
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And not all resistance training builds muscle the same way.
And when you focus on building strength the right way
With progressive resistance training, proper intensity, and enough recovery for your body to actually adapt—something incredible happens: Your body changes shape.
You eat to fuel performance instead of restricting to get smaller—which means way less hunger, fewer cravings, and a sustainable approach that actually sticks.
You look leaner without the exhausting restrict-binge cycle.
You feel capable, confident, and proud of what your body can do—not just how it looks.
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This is why strength looks good on you.
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Not because it makes you "bulky" (it won't—unless you're eating in a calorie surplus).
But because it creates the exact aesthetic you've been chasing through restriction, cardio, and HIIT circuits disguised as strength training.
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You don't need to do more.
You don't need to shrink.
You need to build.
With focused intensity.
With progressive overload.
With a program that actually lets you lift heavy enough to create change.
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And when you do that?
You finally get the body you've been working for.
The one that looks strong because it is strong.
The one that has shape, definition, and capability.
The one that makes you feel proud—not because you made yourself smaller, but because you built something powerful.
That's what Life Lifted does.
Strategic strength training that builds muscle, creates definition, and gives you a body that performs as good as it looks.
Because strength?
Strength looks really good on you.
The Life Lifted Method:
You've seen enough fitness programs to know they all promise results.
So what makes Life Lifted different?
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Life Lifted is what I learned after 20+ years of training at every level—competing competitively in ultra marathons, making CrossFit Regionals, coaching athletes, and refining my approach through two decades of experience.
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But here's what really clarified everything: becoming a mom.
When I had kids, I couldn't afford to waste time on workouts that didn't work. I didn't have hours for two-a-days. I couldn't survive on restriction and exhaustion anymore.
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I had to throw out all the bullshit and keep only what actually built strength—efficiently, sustainably, and in a way that fit real life.
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That's what Life Lifted is: the distilled version of 20+ years of experience, stripped of everything that doesn't work, focused only on what does.
Here's Why It Works
1. It's built on long term periodization
Most programs give you a 6-12 week plan, then leave you wondering "now what?"
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Life Lifted gives you a full year of structured training where every 12-16 week cycle builds on the last.
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But here's what most people don't understand: the ORDER of training phases matters.
Here's how each block builds on the next:
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Block 1: Accumulation/Capacity: You'll accumulate reps or time under tension at lighter-to-moderate loads while dialing in movement quality and technique. This teaches your body to tolerate work and prepares you for the heavier lifting ahead.
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Block 2: Intensification: Once you've built capacity, we increase the load. You'll lift heavier weights in lower rep ranges (like 6-8), pushing intensity higher. This is where real strength gains happen—and this strength phase is CRITICAL for muscle growth because the stronger you are, the more weight you can move in your hypertrophy work later.
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Block 3: Realization/Expression: In this phase, you’ll express the strength and work capacity you’ve built—whether that means lifting with higher intensity or completing more quality work. It’s where you clearly feel and see your progress before moving into the next cycle.
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Then we cycle back with new variations, with a slightly different focus and continue building.
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This isn't random. You can't skip steps. You can't just lift heavy all the time and expect muscle growth. You need to build capacity first, THEN add intensity, THEN let your body adapt.
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That's what periodization does—and it's why you'll never plateau or wonder "what do I do next?"
Here's the problem with most programs: they tell you to "push hard" but never teach you WHAT that actually means.
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Life Lifted is different.
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We use each training block to teach you how to gauge intensity properly:
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You'll learn RPE (Rate of Perceived Exertion) and RIR (Reps In Reserve) so you understand the difference between RPE 7 and RPE 9
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You'll repeat the same lifts and rep ranges within each block, which means you can dial in exactly how hard to push
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You'll track your lifts so you can see if you're actually progressing
Now, some people hear "repeat the same movements for 6-12 weeks" and think that sounds boring.
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But here's what's actually exciting: You have measurable metrics.
Week 1: Back squat 95 lbs x 8 reps at RPE 7
Week 6: Back squat 115 lbs x 10 reps at RPE 7
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That's not boring. That's PROOF you're getting stronger.
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And when you can measure progress, you stay motivated. You know your effort is paying off. You're not just "working out"—you're building something real.
2. It teaches proper intensity (and makes it measurable)
3. Its designed for room for life
Programs that call for 5-6 training days a week, generally leave you exhausted, zero room for life and feeling guilty if you have to miss a day.
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Life Lifted programs you for 3-4 training sessions per week.
Here's why that's actually better:
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Recovery between sessions = better quality training. When you're not constantly depleted, you can actually PUSH in your sessions. You lift heavier, move better, and create more stimulus for growth. Quality over quantity wins every time.
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Flexibility within your schedule. Life happens. Kids get sick. Work gets busy. When you only need to hit 3-4 sessions, you can move days around without feeling like you're "failing" the program. Miss Monday? Train Tuesday. Easy. Compare that to a 5-6 day program where missing one session throws off your entire week and makes you feel defeated.
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You can actually live your life outside the gym. Want to go hiking on Saturday? Take a spin class with a friend? Play with your kids without being too sore? You can. Your training supports your life—it doesn't consume it.
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Your body gets time to adapt. Muscle isn't built in the gym. It's built during recovery. Training 3-4 days gives your body the time it needs to actually get stronger.
More exercises does't mean more productive.
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Life Lifted keeps workouts to 4-6 movements, 60 minutes or less.
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Why?
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You can push with real intensity
When you're not exhausted from doing 8 exercises in a session, you can lift heavier on the movements that matter. More weight = more stimulus = more growth.
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No junk volume. Every exercise has a purpose. We don't throw in lifts because it "sounds good." We prioritize compound movements (squats, deadlifts, presses, rows) that work multiple muscle groups, then add strategic accessory work that supports those main lifts.​
4. It focuses on bang-for-your-buck lifts
5. Circuits are intentional
I'm not anti-circuit. I'm anti-random-circuit-for-the-sake-of-a-finisher.
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When we use circuits in Life Lifted, they're intentional and match the goal of each cycle:
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In a capacity phase, circuits build work tolerance and improve conditioning
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In a hypertrophy phase, circuits create metabolic stress and pump (which supports muscle growth)
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In a strength phase, we pull back on circuits so you can focus on heavy, quality lifting
Circuits have their place. But they're a TOOL—not a default.
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They're programmed strategically, not just tacked on because "every workout needs a finisher."
You're not buying a program and disappearing.
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You get direct access to me for:
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Form checks
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Questions about modifications
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Strategy when life gets messy (travel, sick kids, low-energy weeks)
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Behavior and mindset coaching—because breaking the all-or-nothing cycle isn't just about workouts
You also get:
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Help setting monthly behavior goals to help you build sustainable habits
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Check-ins around sleep, stress, and recovery
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Clear explanations of the intention behind each training cycle so you understand the WHY
This isn't just a program. It's a coaching relationship.
6. It includes real coaching, not just a PDF
That Is Why Life Lifted Works.
Not because it's "new" or "revolutionary."
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But because it takes proven training principles—periodization, progressive overload, strategic exercise selection, proper intensity—and wraps them in a system that:
✓ Teaches you how to train (not just what to do)
✓ Fits your actual life (3-4 days, not 6)
✓ Builds on itself over time (no more guessing)
✓ Includes real coaching support (not just a PDF)
✓ Keeps workouts focused and time-efficient
✓ Breaks the all-or-nothing cycle
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You're not just getting a program.
You're getting 20+ years of my experience learning what works (and what doesn't) so you don't have to waste another decade figuring it out yourself.
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Because strength?
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Strength looks good on you.
Picture this: Your Life 1 Year From Now...
It's Saturday morning.
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You wake up feeling rested—you feel your muscles worked, but not overly sore. You're not depleted and not dreading the last workout of the week.
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You head to the gym (or your garage) and know exactly what you're doing today.
No scrolling your phone in the parking lot.
No second-guessing if it's "enough."
You have a plan, and you trust it.
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You load the barbell for your some back squats. It's 20 lbs heavier than when you started.
You move through your lifts for the day with confidence.
Your form is dialed in. You know what RPE 7 feels like now.
You know when to push and when to hold back.
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The workout takes 50 minutes. You're done. You feel strong—not destroyed.
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You look in the mirror and actually see the work paying off.
Your shoulders have visible definition.
Your arms have shape.
Your legs look powerful.
You're not smaller.
You're not "toned" in that vague, unsatisfying way you used to chase.
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You look like you lift.
Because you do.
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But here's what's even better:
You haven't "started over Monday" in months.
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You don't panic when you miss a workout because life got busy—you just train the next day.
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You eat to fuel your training, not to shrink yourself.
No more restrict-binge cycles.
No more guilt over food.
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You go hiking with your family and you power up those hills.
You carry all the groceries in one trip without thinking twice.
You feel capable. Confident. Proud of what your body can do.
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Your training doesn't control your life anymore. It supports it.
You have energy for your kids, your hobbies, your friends.
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You're not exhausted all the time.
You're not obsessing over macros or beating yourself up for being "off track."
You're just... strong. And living your life.
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And the best part?
You're not wondering "is this working?" anymore.
You have proof in your training log.
You can see the weights going up.
The reps increasing.
The progress building week after week.
You finally trust the process because you can measure it.
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You're not chasing some vague idea of "fitness" anymore.
You're building real strength. Real muscle. Real capability.
And it shows.
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This isn't fantasy.
This is what happens when you train smart, consistently, and with a program designed for real life.
This is what's possible when you stop overthinking and overcomplicating everything.
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This is your life with Life Lifted.
1 year from now, you won't recognize the woman who sat in the gym parking lot dreading another workout.
Because that woman finally found what works.
And she's never going back.
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And strength, wow... it looks really good on you.
Heres What You Get When You Join:
App Based Programming
Workouts delivered straight to your phone:
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Clear daily warm-ups
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Main lifts with specific sets, reps, RPE, tempo, and rest periods
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Accessory work
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Optional short conditioning finishers or aerobic sessions
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Home-gym AND full-gym options
Yearly Periodized Training
Your training isn't random. It's strategic.
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12-16 week cycles broken into focused blocks
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Each block with its own goal
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Specific progression from week to week so you always know how to push
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Planned deload weeks
Direct Coaching + Support
You're not buying a PDF and disappearing into the void. You get:
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Video form feedback
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Access to message Alexa for questions
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Option to move workouts around or repeat missed weeks
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Weekly Check Ins
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Ability to set monthly behavior goals
Education
You'll understand why you're doing what you're doing—not just blindly following orders.
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Coaching notes with every workout
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Resources that help you understand the language of lifting (tempo, RPE, RIR, etc)
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Clear explanations of the intention behind each training cycle
Choose Between 2 Training Tracks:
Life Lifted: Elevate
Life Lifted Elevated is for the woman who wants to feel athletic, capable, and strong—in and out of the gym.
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This track blends strength training with purposeful conditioning to build performance, power, and confidence. Expect training that supports real life: hiking, running, parenting, and everything in between.
Training Style:
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Strength + conditioning blend
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Athletic movement patterns (hinge, squat, press, pull, carry)
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Full-body or upper/lower split options
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Performance-driven cycles (strength, capacity, durability)
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Short, efficient conditioning finishers
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Emphasis on movement quality + load progression
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Great for women who love to train hard but not feel crushed
Time Commitment:
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Choose from a 3 or 4 day a week lift split
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1-2 optional aerobic sessions are included each week
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Session length: 45-60 minutes
Recommended Equipment:
Dumbbells, Barbell + Squat Rack, Pull-Up Bar, Monster Bands, Kettlebell, Bench, Box, Medicine Ball, GHD Machine, Aerobic Equipment (ex: bike, rower or ability to run)
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*Note: equipment is recommended, but not mandatory. Minimal equipment options are included.
Life Lifted:
Physique
Life Lifted Physique is for the woman who wants to build visible muscle, shape, and definition—without losing her athletic feel.
This track uses hypertrophy-focused methods to sculpt your physique with intention, structure, and steady progression. Expect training that’s challenging, fun, and aesthetic-driven
Training Style:
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Hypertrophy focused
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Periodized phases throughout the year
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16 week training cycles, broken up into 4x4 week blocks
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Intentional rep/set structures that make training engaging, progressive, and fun
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Volume- and tension-driven sets, tempos, and pump work
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Great for women who prefer an aesthetic-driven training approach, but still love feeling athletic
Time Commitment:
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4 lift sessions/week
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1-2 optional aerobic sessions
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Session length: 45-60 minutes
Recommended Equipment:
Cable machine, Leg Press, Hack Squat, Smith Machine, Chest Press + Row Machines, Leg Extension + Leg Curl, Barbell w/Plate, Dumbbells, Kettlebells, GHD Machine, Pull-Up Bar, Box, Bench
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*Note: equipment is recommended, but not mandatory. Minimal equipment options are included.
Black Friday Exclusive Offers:
For Black Friday only, I'm offering 25% OFF to celebrate 2025—the year you finally build the strength and body you've been working toward.
Option #1:
25% off First
Month
$29.25 for your first month of either program
(save $9.75)
Option #2:
25% off
1 Full Training Cycle
Elevate (3 months): $87.75 (save $29.25)
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Physique (4 months):
$117 (save $39)
Option #3:
25% Off 1 Full Year
$351 for the whole year of either program
(save $117)
BONUS: Join In On 2 December Coaching Calls
December is the hardest month for most women — overwhelm, inconsistency, skipped workouts, and the urge to “start over in January.”
So this year, I’m hosting two pop-up coaching calls for Black Friday members to help you stay supported, steady, and strong.
Call #1: Wed, Dec 3rd
Breaking the All-or-Nothing Cycle (Holiday Edition)
A mindset and behavior reset for the most chaotic month of the year.
We’ll dive into why the “I’ll start over in January” loop happens, how to spot your personal self-sabotage patterns, and practical strategies to stay consistent without perfection.
Call #2: Wed, Dec 17th
Goal Setting Strategy Session
No more vague resolutions or unrealistic expectations. You’ll learn how to set clear, actionable, goals that align with your lifestyle—not fight against it. We’ll break down how to choose the right goals, along with a how a follow-through plan, so you’re confident in heading into the new year.
You have two options right now.
Option #1: Keep doing what you're doing.
​Keep trying to shrink your way into a strong body through restriction.
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Keep doing HIIT circuits disguised as lifting—exhausting yourself without building anything real.
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Keep restarting every Monday because one "off" weekend made you feel like you blew it.
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Keep wondering why your effort never translates into the defined, capable body you're working so hard for.
Option #2: Stop shrinking + start building
Train 3-4 strategic days per week with progressive strength programming.
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Lift with intention—heavy enough to create real stimulus, with enough recovery to actually adapt.
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Eat to fuel performance instead of constantly restricting.
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Build the shoulders, legs, arms, and core you've been chasing—through muscle, not through getting smaller.
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Finally see measurable progress: lifts going up, body composition changing, energy returning.
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Because the results you want don't come from always doing more or eating less.
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They come from training smart, building strategically, and giving your body what it actually needs to grow stronger.
And here's how I know...
Let me tell you about a time I flipped out over some pancakes...
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My husband was making our family some pancakes for breakfast on a Sunday morning.
​As I watched him cook, I felt anxiety start creeping up. He used SO MUCH butter on the griddle. And I immediately lost it. My macros were going to be completely blown for the day, which meant all the consistency and hard work I had been putting in... clearly ruined.
We got into a big fight. Over butter.
Once I calmed down, I finally came to the epiphany that what I thought in my head was just a goal of trying to 'eat healthy," actually wasn't healthy at all.
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Looking back though, I've come to realize that this moment didn't just come out of nowhere.
It started in high school when I dropped from 130 lbs to 98 lbs doing cross country and track. I thought I was just "getting in shape." People noticed. I thought that meant I was doing something right.​​
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​It started with those women's fitness magazines I'd flip through obsessively—thinking the models were "normal" and "body goals." When the meal plans said calories were "based on an average woman of 130 lbs," that became my standard. Anything above that? I was fat.
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It started in college when the weight came back on and I thought I just needed to restrict more and work out harder. That's when the binge eating started. That's when I couldn't figure out why I "just couldn't stick with things."​​
It started with ultra marathons—30, 50, 100, even 135 miles. As accomplished as I felt, there was always this voice: "If I do this longer, tougher race, it will force me to train enough to finally have the body I've always wanted."​​
Until my body literally forced me to stop and I tore my plantar fascia.
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​It continued when I found out my boyfriend was talking to other girls—girls who were skinnier than me, who had better bodies than me. That voice got louder.
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It peaked when I was training competitively for CrossFit. I pushed my body so hard that I remember sitting in my car before a workout, crying because I was so exhausted and training just wasn't fun anymore.
Hey... I had the abs I always wanted though.
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But eventually, there was a turning point.
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I had my second daughter, and my mindset started to shift a little.
I started training at home, which meant I was focusing on myself more, comparing to others less.
With two kids now, I didn't have the time for 2 hour training sessions. I had to be more efficient with my time.
It also meant that I couldn't afford to show up for them exhausted.
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But I was still fixated on my nutrition. That one was hard to let go of.
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Until the morning with the pancakes. That moment broke me.
I hated that I was so obsessive that I let some butter ruin my day. As a fitness and nutrition coach, and more importantly as a mom to two girls, I wasn't setting a healthy example.
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In 2022 I took the Health Mindset Coaching Certification (HMCC) and it really opened up my eyes to beliefs that I had been carrying with me since I was 15 (most likely before that).
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The belief that my body was something I should control, not care for.
The belief I needed to earn my food.
The belief that more was always better.
The belief that exercise needed to be obsessive in order to see results.
The belief that my body dictated my worth.
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Slowly I started making decisions based on my values, rather than my fear.
I started eating to nourish and fuel my body, rather than to try and always shrink it.
I started training to actually feel good and support my life, rather than needing to crush myself every workout.
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And the irony in this all...
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I'm now 38, with 4 kids and feel better than I ever have.
I don't obsess over food.
I don't ever "start over" on a Monday.
I don't obsess if I miss a workout or have a 'less than perfect' training session.
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And here's what I wish I realized 20 years ago...
You don't need more discipline.
You don't need a "more advanced' program.
You don't need to shrink yourself into someone else's version of "fit."
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What you need is structure, strategy, and someone who's been exactly where you are to guide you through it.
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I didn't have that person.
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I spent two decades spinning my wheels, breaking down my body and feeling "not enough."
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But you don't have to.
Because I'm here to help guide you along the way and I know exactly how to get you the results you want.
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Whats Included In Each Track
3-4 Lifts/Week
Choose a workout split that fits your lifestyle with a 3 or 4 day options. Both follow the same track so you can switch at any time.
Movement Demos
Clear demonstrations for every movement along with modifications for equipment and fitness level.
Workouts w/strategy
Every cycle follows an intentional progression that builds over the course of the year
Coaching Feedback
Send in videos for form feedback or ask questions inside the app
Access to CoachRX
Log workouts, track progress and even synch with your wearables or nutrition trackers.
Check In Support
A dedicated check-in each week to help you stay consistent, adjust as needed, and keep moving forward.