VIP Coaching
“Meaningful accountability, hard training and all the tools and support I needed to get serious and lasting results … finally!”
Make it
VIP Coaching Program
“Age-Defying Strength System”
Our “Age-Defying Strength System” is a COMPREHENSIVE COACHING PROGRAM, designed by World-Class Powerlifter, Francine Rattray.
This proprietary System is based on:
a goal-specific strength training program
responsive and personal support
effective accountability tools
habit and lifestyle management
sport nutrition guidance and meal planning
All delivered through an amazing, fun to use App, with direct access to your Coach and all the tools, anytime. Coach Fran in your pocket 24/7!
Marty Lazarski
“With Fran's expertise and support I can't wait to get back out onto the slopes and be stronger than I was before.”
Michele Reimer
“Fran is incredibly patient and encouraging. She is knowledgeable and strict about body mechanics, which is important to me as I work through injuries. She’s safe and accommodating. no two workouts are the same and it’s never boring or tedious. She challenges me and holds me accountable, but we have a laugh along the way..”
Mitchell Burgess
“She is great at pushing you further while maintaining a positive environment. my health has noticeably improved. I would highly recommend Fran.”
Mitchell Burgess
“She is great at pushing you further while maintaining a positive environment. my health has noticeably improved. I would highly recommend Fran.”
Lianne Legere
“Francine is amazing! I gained muscle and strength which made me more comfortable on my mountain bike and trail runs (as well as an injury-free summer). And I dropped 20lbs! She is fun, supportive and really knows her stuff.”
Joan Yaltema
“Francine definitely stands out as being the most dedicated to her clients as well as having a wealth of knowledge. Francine is a naturally supportive person and I feel comfortable letting her know what my goals are. She is great at creating a plan specifically for my needs and capabilities.”
Teresa McMillan
“I have gained both strength and confidence! I have lost weight, gained muscular strength and increased my self-confidence. Fran has helped me every step of the way with her knowledge, her ass kicking workouts and her kindness. Look no further for a coach who is as dedicated to your success as you are.”
Teresa McMillan
“I have gained both strength and confidence! I have lost weight, gained muscular strength and increased my self-confidence. Fran has helped me every step of the way with her knowledge, her ass kicking workouts and her kindness. Look no further for a coach who is as dedicated to your success as you are.”
David Lecovin
“A great benefit for me with Fran is that she continues to push me. There is a lot of free content on-line, but Iwhen on my own it is too easy to skip those exercises that I don’t like, or I end up doing the same workout/exercises over and over, which does not challenge my muscles/body or provide the same level of growth. Fran keeps me honest. It also keeps things interesting/fun when Fran provides the workout and I don’t know what to expect on a given day.”
Jane Creed
“My biggest obstacle has been lack of focus. I loved Fran’s weekly programs, they gave me focus and accountability. As a long distance runner I had always neglected strength work. With a scheduled program I felt stronger on and off the trails than I’d ever been.
Fran’s coaching style is honest, clear and empathetic.
The focused program set me up for success to complete the 7-day Pyrenees race race, where having the core and overall body strength was essential to success on the daily climbs.”
Karen McLeod
“I’m not a “gym person”.
Fran listened to my gym-hesitancy, my 3 goals and my fitness level and thoughtfully put together a routine. The other day, I left my water bottle at the gym and the trainer said he just left it there because “You’re here all the time.” I AM a “gym person!”
I’ve been hearing, “You’re looking fit!” a lot. I AM feeling fit…and taller. I also stopped wearing roomy tank tops to hide my tummy. Now I buy smaller tops or cinch them at the back with a hair elastic. Thank you, Fran!”
Kellie Manchester
“Fran did a great job mapping out a workout plan that was customized to my areas of weakness and strength. The programs she mapped out for me on my own was tailored to me specifically. Since I started my fitness journey with Fran, I have noticed a change in body composition. Strength training is so key for women, and it was so great to get back to strength under Fran's guidance.”
Andrea Reid
“I have become confident in going to the gym, stronger with using free weights.”
FAQs
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This program is for you if you are a current, former and always-aspiring athlete who wants:
To regain the strength and tone they had when they were younger
To support their sports and other life activities
Freedom to train where and when you want
To reduce chronic pain, and minimize the effects of aging and menopause
Personalized, progressive programming designed and managed for your individual needs and goals
A clear, well-designed plan that’s guaranteed to get results
An expert strength coach to guide you all along your journey
Regular feedback, accountability and motivation -
STRENGTH TRAINiG PROGRAM:
The Coaching package is premised on a personalized, progressive strength training program.Workouts follow a proprietary “Dynamic Powerbuilding” training system, which will be customize to your goals and available equipment. Your program will be managed and adjusted on a weekly basis, to ensure you are progressing toward your goals.
ACCOUNTABILITY TOOLS:
You will be expected to complete a weekly check in form. Coach Fran will review this, and provide feedback and suggestions, if needed.We will have 1-1 routine Goal-Setting Calls (typically every 2-4 weeks), where we will review and re-adjust training, habit and lifestyle goals.
Finally, we will connect you with our private “Fran Club” FB Group, so you can grow your fitness community, connect with like-minded people, and share inspiration – all of which increase your long-term success!
SUCCESS TRACKING:
Through our routine Goal-Setting Calls, we will set a range of goals - e.g. training, habits, weight, body composition, etc. Your training program will include routine testing, to establish and measure PRs and other benchmarks. You will also use the app to track progress photos, body stats, habits and any other goals you may have.
ANYTIME COACH SUPPORT:
You will have access to Coach Fran every step of the way on your strength journey. Message or email your coach anytime with questions or feedback, and submit your lifting videos for coach analysis. -
Welcome Planning Call
Personalized training program
Weekly accountability check-in
Weekly program management
Workouts delivered weekly via app
Exercise demo vids and coaching cues
Anytime coach support
Movement analysis via video submission
Regular Goal-Setting calls
Habit and lifestyle tracking
Sport nutrition guidance, macros targets and meal planning
Routine testing and metrics tracking -
The Age-Defying Strength System is based on a resistance training program, so you will need some equipment. As gym is ideal, but you can certainly work out from home, if you have some basic equipment. But do understand this is NOT a bodyweight-only program.
The equipment you will need is based on your personal program, but generally we recommend the following:
Barbell, plates and rack (for barbell-based programming)
Full set of dumbbells
Set of kettlebells
Long loop resistance bands
Gymnastics rings or TRX
Bench
Plyo-box
Mat
Stability ball
Firm, flat-soled shoes (lifters optional) -
The cost of your investment depends entirely on your individual needs, history, needs and goals.
To start the process, please fill out the Coaching Application. If we can deliver what you’re looking for, we will schedule a FREE consultation so we can learn more about your goals and how best we can serve you.