TRAIN WITH
COACH LORETTA
One-on-One Strength & Conditioning Coaching
Tailored for active women seeking to train for their unique physiology, my one-on-one coaching is designed to help you lift heavy, sprint faster, and thrive through all stages of life. Whether you’re navigating perimenopause or looking to optimize your performance as an athlete, I’ll teach you how to progressively overload your body with the right combination of strength training, sprint interval training, and plyometrics to work in harmony with your hormones.
What makes my coaching unique is my extensive background in strength and conditioning. As the head of a high-performance center in New Zealand, I have experience working with 26 different sports, giving me a deep understanding of how to customize training to individual needs. In addition, as an employee of Dr. Stacy Sims, I am constantly immersed in the latest research on women’s health and physiology, ensuring you get cutting-edge, science-backed training.
Program Features:
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Customized Training: Whether you're a triathlete preparing for a competition or looking to improve overall fitness, your program is tailored to your goals, schedule, and available equipment. We can even create 'away' programs for when you're traveling or without full gym access.
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Flexible & Adaptive: Your program is fully customizable. We can adjust for gym or at-home workouts and periodize around your lifestyle or athletic calendar.
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Personal Support: You’ll have access to me via the TeamBuildr app, where you can message me Monday to Friday (NZT) with a guaranteed response within 24 hours. You can also upload videos of your lifts and exercises for feedback and technique analysis.
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Video Consultations: You’ll receive either 1x 30-minute or 2x 15 minute video calls per month to review your progress, discuss nutrition, or cover topics like sport psychology. A brief for these calls is required one week in advance to ensure the best expert insights.
Pricing & Commitment:
Sign up for $350 USD per month, with a recommended commitment of 6 months to allow your body to adapt and fully experience improvements in strength, speed, and overall health. Tendons take 12 weeks to adapt, and you’ll start noticing significant changes as these adaptations occur.
This program is ideal for anyone—whether you're male, female, a youth athlete, professional, or beginner. Let's work together to unlock your potential!
Learn to Lift Program
Target Audience: The Learn to Lift program is designed for beginner lifters who are ready to follow Dr. Stacy Sims’ advice to “Lift Heavy Sh*t” but don’t know where to start. This program is ideal for individuals with access to a commercial gym and standard equipment. If you’re looking for a more tailored plan for a home gym, consider my One-on-One Coaching option.
Program Goals: This program will teach you the basics of strength training, including what muscles each exercise targets and the key terminology, such as isometrics and RPE (Rate of Perceived Exertion). You’ll learn how to progressively overload your body to safely and confidently reach Dr. Stacy Sims’ recommended heavy lifting range. By building tendon health first, you'll set a foundation for strength and power gains, leading to eventual incorporation of plyometrics.
Program Structure: The program costs $120 USD per month and is designed to gradually progress from bodyweight exercises and isometrics to barbell training and plyometrics. Healthy tendon adaptations take about 12 weeks, with strength and power gains following. The first 9 weeks of training involve 2 sessions per week as your body adapts. After that, you can choose to increase to 3 sessions per week or continue with 2 if that fits your lifestyle better.
For an additional $20 USD per month, you can add a Sprint Interval Training package to complement your strength training.
Customization: All training plans are delivered through the TeamBuildr app, where you can log your weights, track your reps, and adapt the program to your individual goals. You’ll have the flexibility to adjust your training schedule based on your availability and progress.
Support: The TeamBuildr app provides video demonstrations and written instructions for each exercise, ensuring you understand the proper form and targeted muscles. You’ll have direct access to me for any questions through the app, with responses within 24 hours from Monday to Friday (NZT).
Why This Program?
The Learn to Lift program was created to fill a gap for women who want to pursue heavy lifting but find programs like Power Happens too advanced. With guidance from Dr. Stacy Sims, this program offers the support and structure you need to thrive in your lifting journey. It’s science-backed and designed to ensure long-term success as you build strength, confidence, and healthy movement patterns.
Sprint Interval Training (SIT) Add-On
The Sprint Interval Training (SIT) add-on is designed for clients who want to harness the power of high-intensity interval training as recommended by Dr. Stacy Sims. This program focuses on super short, sharp sprint-style intervals lasting 30 seconds or less. With sprint intervals, you’ll experience the benefits of HIIT training, including improved insulin sensitivity, stronger mitochondria, enhanced fat burning—especially of deep visceral fat—and a significant boost in growth hormone after your sessions. Sprinting is not just for the young; it's a powerful tool for maintaining lean muscle and vitality at any age!
Program Goals:
This program will take you from novice sprinter to advanced athlete, employing the principles of progressive overload to ensure your body adapts safely while minimizing injury risk. In addition to improving your V̇O2 max, this training will enhance important health parameters such as blood pressure, cardiovascular function, and insulin sensitivity.
Training Structure:
The SIT add-on is approximately a 20-minute enhancement to your gym session. You can also choose to complete it on a separate day—simply click on the workout in your TeamBuildr calendar to get started.
Customization:
You have the flexibility to choose your preferred equipment for your SIT workouts. Options include low-impact alternatives like the elliptical or stationary bike, incline walking on a treadmill, or pushing a heavy sled during your 30-second efforts.
Support and Resources:
You will have access to the TeamBuildr resource library, alongside my support through the app's messaging feature, available Monday to Friday. I’ll ensure you have the guidance you need to succeed.
Benefits:
For menopausal women, high-intensity sprint interval training serves as a vital metabolic stimulus that triggers performance-boosting changes in body composition, reminiscent of the benefits experienced during your premenopausal years. Key to this training is intensity—sessions alternate between short bursts of hard exercise followed by brief recovery periods. This program is particularly effective for both peri- and postmenopausal women.
One of the standout advantages of SIT training is its ability to improve body composition and cardiovascular health in a relatively short time. It increases lean muscle mass while reducing fat mass, setting you up for success in your fitness journey.
Duration and Pricing:
The cost for the SIT add-on is $20 USD per month, with no long-term commitment required. However, to maximize your benefits, I recommend incorporating SIT into your routine regularly—it's an investment in your fitness future as you aim to stay strong and active at 80 and beyond!
Special Features:
This program follows Dr. Stacy Sims' SIT protocol and is perfect for beginners who are unsure where to start. There’s no need to feel intimidated; you’ll receive excellent guidance, including recommendations for the equipment you should use each week. As you gain confidence, the program will progress to challenge you appropriately.