HFT · Helping Females Thrive
Personal Programs with JD
A workout program built for your body, your schedule, and your season of life. Move because it feels good to be strong, not to earn anything.
What's included
- A real conversation firstWe start with a 30-minute call about your schedule, your health history, what equipment you have, and what you want to feel able to do. Your whole plan is built from that conversation.
- Your own private roomOne personal link, no app to download, no password. Your weekly workouts, our notes back and forth, your check-ins, and everything I share with you lives there. It is yours for as long as we work together.
- Workouts that coach youEvery workout runs live on your phone: the timer counts your intervals, my cues stay on screen, and every movement shows its gentler option so taking it never feels like a confession. Prefer paper? Every workout also prints as a clean packet you can stick on the fridge or carry to the park.
- A plan that listensAfter each workout you tell me how it felt in two taps, and anything else in your own words. What you say and what you do shapes the next week I write for you. By week three the plan knows you.
- Weekly check-ins, face to faceA short video call on your check-in day, plus a two-minute reflection in your room: what felt good, what was hard, how you are sleeping. I adjust the plan mid-program so it bends to your life, not the other way around.
- A word for your soulA weekly devotional walks beside the training, week by week from your first day. Because the strongest thing about you was never going to be your body.
- Water first, grace alwaysGentle hydration rhythms and rest days that are part of the plan, not a failure of it. No diets, no counting, no food rules. Ever.
- Tools you keepThe last week teaches you to build your own workouts from everything you have learned, so you finish stronger AND freer. My goal is that you outgrow me.
What to expect
- Say yes, and we schedule your call.
- Your custom plan arrives within a few days.
- You move, at your pace, with me checking in every week.
- Mid-program we adjust whatever needs adjusting.
- You graduate with your own toolbelt, and we celebrate.
Programs & rates
| Program | Price |
|---|---|
| 4 weeks · a strong start | $225 |
| 6 weeks · build the habit | $320 |
| 8 weeks · make it a rhythm | $400 |
| 12 weeks · a full season, best value | $550 |
About your coach. JD has spent her whole life in sport: 20 years of training, six of them competing at the elite level. She played Division I lacrosse, played internationally after college, and then came back to lead from the sideline, first as a Division I assistant coach and then as a Division I head coach.
She'll tell you coaching was never really about the sport. It was how she reached young women and built them up, and this is the same thing: strength from the inside out, built around your real life. No scales, no before-and-after photos, no comparison. Ever.
Ready? Fill out your intake questionnaire. It goes straight to JD, and she'll text you to get started.
Don't let anyone steal your joy.
HFT · Helping Females Thrive
Your intake questionnaire
This is how JD builds a program for YOUR body instead of a generic one. Answer what you can; skip what doesn't apply. It takes about five minutes.
Health & safety
This is the part that actually shapes your program. JD would rather know than guess.
Your experience
Your week
Where you'll work out
The heart of it
Copy didn't work on this device? Press and hold inside the box below, select all, and copy:
A note that matters. This questionnaire is not medical advice, and Jacquelyn is not your doctor, dietitian or therapist. She asks about your health so she can keep you safe, and she would rather know than guess. If you checked any of the health boxes above, or you are pregnant or had a baby in the last year, talk to your doctor about exercise before your program starts. Jacquelyn will ask about that conversation on your first call. Exercise carries some risk of injury: work at your own level, and stop if something hurts.
Don't let anyone steal your joy.
HFT · Quote builder
Build a quote
Pick the program and the rate, add her first name if you like, then copy the link and text it to her. She'll see the page with her price on top. Sending the plain page link (without a quote) shows standard rates only. The intake questionnaire is at the same address with #intake on the end; quote pages link to it automatically.