You are tired of feeling unworthy, being easily passed over, and stuck in a plateau. You desire a stronger and more confident version of yourself. A version that has more self-belief than you know what to do with.
People think you are born with those things, but I’ll let you in on a secret. They aren’t. “Maybe she’s born with it, maybe it’s maybelline”. I love makeup, but strength, confidence, and self-belief are built - they aren’t a quick fix.
And those things can be found and built from
The Stronger Lifestyle: the strength, self-confidence, and self-belief builder program. An ongoing strength program, because strength training is not a phase, it’s a lifestyle
Who Exactly Is The Stronger Lifestyle For:
THE CLIMBER in a plateau who can’t fucking imagine feeling this frustration and being stuck in the same spot in 2 or 4 months from now. Definitely not a fucking year. It’s so frustrating, you’ve even thought about quitting a sport you love. But you don’t really want that, and I don’t want that for you.
THE PREVIOUS ATHLETE who feels a loss of identity from not playing your sport anymore. Who feels lost without the structure you were so used to. And you feel overwhelm as your body is changing from no longer being at the activity level you once were. You are craving that structure of a program and want to feel comfortable in your body again.
THE HIKER who can’t imagine their life without hiking. You can’t imagine the thought of not being able to explore the mountains when you are older brings an overwhelming sense of sadness and hopelessness. You are looking for the answer to allow you to enjoy the high from reaching the summit for years to come.
THE PARENT craving an easy implementable and quick exercise program so you can move your body, release your stress, and have your “me time”. So you can then run around and play with your children in all their backyard games of hide and seek and tag. You want your kid to have memories of your being ultra active/mobile.
THE PERSON who feels insecure around their body. Who is craving to reach self love with your body instead. To be able to feel proud of what your body is capable of and no longer tries to hide in the crowd.
I’ve created an ongoing strength program to help you do that no matter who you are and your reasons for wanting to get into lifting.
The thing is there are a lot of misconceptions around lifting. Let me know if these thoughts have popped into your head when you think about adding lifting in:
You are BUSY AS FUCK and can’t see how you can have time to add lifting into your already hectic life. All while still doing the things you love, like climbing or hiking or spending time with the children.
You find analysis paralysis taking over. There’s so much conflicting information out there on what to do in the weightroom. Do these lifts, these reps and sets, do these types of workouts. No do these types of workouts instead. Information overload! It’s so overwhelming you don’t even begin
Find yourself in a cycle of starting and stopping over and over again. Life pops up and gets in the way. You know that without accountability, lifting never becomes a habit that sticks.
You feel like you aren’t worthy to take up space. You don't feel proud of your body because of years of conditioning from growing up seeing the messaging "thin is the way". You can’t get out of your head that you need to be thin to be powerful, strong and worthy.
YOU WANT TO FEEL GOOD IN YOUR BODY. You're tired of having self doubt around how you look or over feeling unhappy when you pass a mirror.
I’m going to tell you something: a lifting program can be simple, efficient, and effective. It doesn’t need to be overwhelming or complicated. And lifting is for every single person out there. Because there is a version of you that no longer feels frustrated, incompetent, and insecure. And where do we find that version? In the weightroom.
Because Strength, Self-Confidence, and Self-Belief Look Fucking Good On You.
Hear me out if you start lifting:
You’ll be more confident and believe in yourself so hard that no challenge makes you hesitate.
So you, a climber, no longer feel unworthy to try a climb in front of people, or shy away from committing moves. Taking your mindset from “I don’t think I can” to “fuck yes I want to try that, move out the way.”
So you, a parent, don’t shy away from joining in on the kids flag football game. You are no longer scared of getting injured from a random burst of physical activity. You are now able to enjoy the time running around, passing the ball, and laughing with your kids because you are strong and your body can withstand movement.
So you find peace with your body so when you look in the mirror you are proud of who you are inside and out. Taking control over your insecurities and turning it into a super power because you recognize what your body is capable of doing.
That version of you can be found from The Stronger Lifestyle.
The strength, self-confidence, and self-belief builder
An efficient, easily implementable and complimentary ongoing strength program and education resource
The Stronger Lifestyle
The Stronger Lifestyle
2 lifting workouts per week with options to choose from to fit what equipment you have access to and time
Barbell, Dumbbells, Kettlebells, Bodyweight options!
Monthly educational resources released in the form of videos, articles, and research reviews about lifting and building up strength.
Knowledge is power and when you have more understanding and knowledge, you are more confident!
Ability to keep track of your workouts, weights lifted, how you felt, and videos to refer back too all in the app. No more pen and paper! We are talking streamlining your training.
Option to get coach support as well with messaging and video review
“Jen’s coaching from Face the Climb has not only gotten me stronger and better at climbing, but she has also helped me celebrate the “little wins” while letting go of self-limiting beliefs. Through each step of Face the Climb, I felt supported, inspired, and motivated. From mindset to strength and technique, I noticed myself easing up on comparing myself to others, becoming more present, slowly learning to trust my body (despite a spinal condition and fusions), and shifting from static to efficient dynamic climbing”
Your Coach: Jen Chmiel MS, CSCS
I didn’t always know the stronger lifestyle. I was insecure about my body and lacked self-confidence. As a teenager I walked into Planet Fitness in hopes of changing my appearance. Little did I know that one decision would change the direction of my life. There’s a reason I haven’t stopped lifting in the past 13 years. What I found in that weight room was a stronger version of myself physically, mentally, and emotionally.
To give you a peek into how:
Physically it has helped me progress quickly in any activity I do. Like shaving 12 minutes off my half marathon time in a year. And progressing through climbing grades quickly and being able to break through plateaus.
Mentally it gave me a sense of my self worth. To help me speak my mind in a male dominated field and know my voice is meant to be heard and my opinions matter
Emotionally it has helped me become a happier version of myself no longer trapped in fear of showing off my body and being seen.
I also have a masters in exercises and sports science and my certified strength and conditioning specialist (CSCS) certification. Over the past 8 years I have helped over 600 athletes find their Stronger Lifestyle. I wholeheartedly believe the weightroom can change your life for the better.
You may think you need:
To spend hours in the weightroom each lifting session in order to see big gains.
A highly customized climbing specific training plan.
Spend 100s of dollars a month.
Give up the activities you love doing to make time for lifting.
But what you really need is
An easy to implement lifting program that fits seamlessly into your schedule.
Education on how to combine the activities you love, like climbing, AND lift.
An ongoing lifting program so that you’ve made it a lifestyle so when life does pop up, you keep going.
Alison H.
“I gained overall physical strength, but especially in my back. I think the structured exercises also helped me improve my patience and mindset. I gained about 2 grades on ropes and 1 grade bouldering, but definitely feel more confident trying harder projects now so I think I will see more progress in the near future as well.”
Hannah
“The biggest change I saw was in my confidence. Everyone I climb with says the same. I feel stronger mentally and physically. I finally tried leading again after taking a scary fall over a year ago!”
What’s Included
What happens when you click the checkout button?
You will be redirected to purchase the program through the app.
You will then be redirected to the participation agreement. YOU MUST FILL OUT THE PARTICIPATION AGREEMENT.
You get immediate access to the program!
Check your inbox (spam/promotions folder if you do not see in your main folder). You will get an immediate email with directions of how to set up your member login to gain access to the needed information of how to do the program and educational resources
Best Value: $47/Month
-2 workouts/week delivered via specialized training app
A barbell/dumbbell option
Dumbbell/Kettlebell only option
1 Dumbbell/Kettlebell option
Bodyweight Option
-1 core workout/week
-Videos of all lifts
-Ability to keep track of weights, notes about the session, and videos to refer back to — No more pen and paper tracking!
-Information videos on how to progress your lifts, autoregulation, deload weeks, and more to set yourself up for success in the weightroom and the program
-Access to education resources on lifting, building strength, and more. With a new resource dropping every month
Most Support: $147/Month
Everything that’s included in Best Value Option PLUS
Messaging the coach Monday-Friday
Weekly video review on lifts
When you look at the bigger picture can you really put a price on your health? For about the cost of two fancy coffee drinks a week for 4 weeks, you can get access to The Stronger Lifestyle. When put like that… ya it’s worth it.
The Stronger Lifestyle is an ongoing program, where you’ll be billed monthly on the date you initially sign up. And you’ll be billed continuously until you choose to cancel. No refunds are given.
The Stronger Lifestyle Is For You If You:
Can’t imagine being at the same spot you are in your performance a month, 2 months, or 5 months down the road. You crave to see progress again.
Want to continue to enjoy the activities you love, like climbing, playing with your kids, or hiking in years to come. And love knowing that each lifting session is an investment for the later you.
Know that with a plan and education around lifting you are going to get into the gym and get shit done. You love that feeling of checking off a box knowing you got your session done.
Want to look in the mirror and be proud of who you are inside and out and no longer spend a decent chunk of each day worrying about how you look. Instead you are proud of what your body is capable of doing.
Doing the activities you love as you get older is not a priority.
Find you are perfectly happy in your climbing and are okay with staying exactly where you are at.
Are 100% confident in yourself already
Have no desire whatsoever to incorporate lifting into your life.
Have very specific training goals, like a specific climbing project outside
This Is Not For You If:
But Why Ongoing? And A Membership Style?
Lifting should be a lifelong practice, and that’s why The Stronger Lifestyle is designed to continue ongoing in a membership format.
Lifting shouldn’t just be for 10 or 12 weeks at a time and then nothing for months.
It’s not a phase, it’s a lifestyle. The Stronger Lifestyle. The benefits of long-term lifting beyond becoming stronger, more self confident, and gaining belief in yourself are vast.
To name a few:
Reducing the onset of osteoporosis. It is estimated 10-20% bone density is lost the first few years after menopause. Lifting helps reduce this.
Better regulation of blood glucose levels. The more muscle mass you have, the better your body is at self regulating blood glucose. This helps reduce health risks like type 2 diabetes.
If you get injured, you are more likely to have a faster recovery rate. Because you were already strong and using the muscles before the injury
P.S. It’s never too late and you’re never too old to start.
But Why Stop There?
Let’s truly make lifting a part of your lifestyle
You may be thinking “won’t this get repetitive and boring, since it’s ongoing?” You are right and wrong.
Right: You do need to do the same exercises over time and progress them to build up strength.
Wrong: This program gives you options to make sure things don’t get boring. Unlike other general strength programs out there each lifting day has an option.
Barbell/Dumbbell Option
Dumbbell/Kettlebell Only Option
Bodyweight Option
Have only 1 dumbbell/kettlebell weight option
This gives you variability. While you should try to stick to one consistently over time, I am an advocate for throwing in some spice and fun into lifting to make it sustainable. Maybe one day you aren’t feeling the barbell anymore and want to do a kettlebell circuit instead. You have that option.
Maybe you are traveling and only have your body for a week. You are covered with the bodyweight only option
I’ve made sure The Stronger Lifestyle helps you make lifting an actual lifestyle. It makes you excited and want to continue to lift. With that comes variability and the option to switch things up here and there.
In addition to switching up some of the exercises within each option over time, so it’s not the same workout month after month after month. While some exercises will stay consistent, there will be some pazazzzzz
FAQs
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You will purchase through the app and get immediate access to the workouts. Workouts are written 2 weeks in advance at a time. You will get an email with further instructions on how to use the app and to make your login for the educational resources. The educational resources are via a membership portal on this website. Included in the educational resources is how to progress workouts and tailor depending on other activities you do.
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That’s the best part about this program. There are multiple workouts to choose from depending on what equipment you have access to! Each lifting day there is a barbell only, barbell + dumbbells, dumbbell only, and bodyweight only option.
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Each lifting session is written so that you can finish it within 45 minutes or less. This includes warmup and cooldown
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Nope! All the exercises have how-to tutorials so you’ll never be left guessing on form/technique. In the membership portal there are videos explaining how to progress the lifts, what autoregulation means, and everything you would need. If you are worried about it, I recommend trying the More Support Option membership so you get access to messaging me and video feedback.
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There are no refunds.
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You will need to login into www.teambuildr.com via a desktop/laptop computer and then cancel via settings. You cannot cancel your membership via the app.
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Results differ from person to person but generally speaking I recommend staying consistent for at least 3 months to see results. Strength training takes time. That’s why this program is ongoing.
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Yes you can! If you want to take some time off from lifting but come back into the program after a month or later, you can rejoin.
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There are informational videos to help you learn how to progress the workouts and choose weights depending on your goals. This includes when/how to add in deload weeks, how to adjust to maintain strength if you are “in season”, and how to build up strength.
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Yes you can! There is a whole video in the educational resources of how to incorporate this program into your climbing schedule. Do recognize at the beginning you may find your climbing slightly decreases in performance. This is because we are adding in a new activity and your body will take a little bit to adapt.