09/17/2026
Fifteen minutes. That is the whole idea💕💪🏻
Most strength programs assume you wake up with the same energy every day, and often ask for more time and more push than a body with chronic illness can reliably give. Foundations in 15 was built the other way around!
It is my self-guided, 4-week strength program for runners living with chronic illness or pain who want to begin or re-commit to resistance training. The workouts are about 15 minutes, minimal equipment required. Short enough to do on a low-symptom day, doable even when your energy is limited due to built-in modifications, and structured so you are never guessing.
Inside:
💕4 weeks of roughly 15-minute at-home workouts (minimal equipment, loungewear encouraged). While this is technically 4 weeks, many past members have continued to follow the program for much longer due to the built in progression options.
💕How to modify your training around your symptoms, so a low-capacity day has a plan. Progressions are also built in as you’re ready.
💕Peer and coaching support in our Discord, because doing this alone is the hard way
💕The real foundations of a strength plan, no fluff, built to actually stick in your routine
It’s made for the runner stuck in the boom-bust cycle with strength. Push, crash, do nothing, repeat. Fifteen minutes is how you step off that loop, because often what we need appears to be a little “less” than what we think we do. Muscle is protective, especially for a body that flares, and you get to build it in a way that works with your symptoms instead of against them.
New to strength training? Re-committing after time off? Or just looking for something more sustainable with your dynamic symptoms? You are exactly who I made this for.
Not sure yet? Grab my free Spoonie Runner Checklist first. Comment “checklist” and I will send it over.
Ready to start? The investment is a one-time payment of $97 for lifetime access to the program & all the educational content. Foundations in 15 is 🔗 in my bi0💪🏻
