Welcome!
The Strength Forward Wellness Program is designed to move you toward a stronger, more confident, and empowered version of yourself—inside and out. This isn’t just about building physical strength; it’s about strengthening your mindset, your habits, your knowledge, and your belief in what you’re capable of.
Throughout this journey, you’ll gain the tools, support, and confidence to take control of your health and create lasting change that feels both achievable and exciting. Every step forward is a win, and you’ll never walk it alone—this program meets you where you are and helps you move forward with strength, purpose, and pride.
Once you’ve reviewed all the program information, you’ll be guided to complete a health and fitness questionnaire and select the tier you’d like to begin with. You are welcome to move to a different tier at any time during the program, allowing you to progress at a pace that feels right for you.
Check out everything you'll have access to:
Fitness App & Coaching Support
You’ll use the Sandi Griffin Fitness Trainerize app to track your workouts, habits, progress photos, steps, and daily activity—all in one place. You’ll have direct access to coaching support through private and group messaging, weekly check-ins, and motivational nudges to help you stay consistent, encouraged, and moving forward.
Nutrition Plans & Meal Support
Every week, you’ll receive simple meal ideas and easy-to-follow recipes designed to reduce decision fatigue and help you build a balanced plate with protein, fiber, and hydration. Plans are flexible for different cultural preferences, busy schedules, and vegetarian or vegan needs. You can also sync MyFitnessPal and your smartwatch for optional food and activity tracking.
State-of-the-Art Health Testing
To better understand your starting point and track meaningful progress, you’ll receive a DEXA body composition scan and Resting Metabolic Rate (RMR) test, with the option for a follow-up DEXA mid-program. These insights will help you learn more about your body, metabolism, and how to tailor your journey for the best results.
Registered Dietitian Guidance
You’ll receive personalized nutrition support from Amy Lawson, registered dietitian, starting with a 60-minute 1:1 session to understand your needs and goals, followed by two additional private sessions to help you stay on track. You’ll also get access to a group webinar, helpful educational videos, handouts, and digital tools so you feel confident and supported in your nutrition choices.
Workshops & Learning Experiences
You’ll have access to engaging workshops and mini-learning experiences (in-person and virtual options) that make healthy living more practical and enjoyable. Topics include setting meaningful goals, building small habits that stick, learning realistic nutrition and recovery strategies, and hands-on meal-prep ideas you can use right away. These sessions are designed to empower you with skills you can apply long after the program ends.
Program Tiers
Welcome to your 6-Month Wellness Program, designed to meet you exactly where you are and guide you forward with confidence, clarity, and momentum.
This program is built around five progressive tiers, each offering a variety of training options to support your unique needs, preferences, and comfort level. Whether you’re easing back into movement, rebuilding strength, gaining consistency, or ready to push toward higher performance, you’ll have the freedom to choose the tier that feels right for you.
You can move between tiers at any time throughout the next six months, allowing your program to grow with you as your confidence, ability, and goals evolve.
This experience is about sustainable progress, meaningful wins, and helping you feel strong, capable, and supported every step of the way.
A gentle 4-week confidence-building starting point focused on reconnecting with movement in a safe and encouraging way. This tier emphasizes mobility, core activation, and approachable strength work to reduce discomfort, support daily function, and establish consistent habits that set you up for long-term success.
Equipment: Bodyweight only
Frequency: 3x/week
A foundational 6-week strength and stability tier designed to help you learn proper form, engage muscles effectively, and feel stronger in your everyday movements. Workouts introduce balanced full-body training, low-impact conditioning, and gradual progression to support steady improvements without overwhelm.
Equipment: Resistance Bands, Suspension Trainer, Mini Bands, Foam Roller
Frequency: 3x/week
An 8-week intermediate tier that elevates challenge, variety, and intensity to expand your strength, endurance, and confidence in your physical abilities. This phase introduces new movement patterns, longer sessions, and optional equipment variations to help you break plateaus and build noticeable momentum.
Equipment: Dumbells, Cable Machine, Nautilus Machines
Frequency: 3x/week
A progressive 12-week strength-focused tier centered on building muscle, power, and performance through more structured and intentional training. With strategic programming, progressive overload, and focused recovery strategies, this tier helps you see measurable gains in strength, stamina, and body composition.
Equipment: Free weights, machines, cable machine, dumbbells
Frequency: 4x/week
A 12-week advanced tier for those ready to push limits, refine technique, and train with purpose, intensity, and accountability. Workouts include athletic-inspired training, strength and conditioning blocks, and performance-based goals designed to elevate your physical capabilities and show you what you’re truly capable of achieving.
Equipment: Free weights, machines, cable machine, dumbbells
Frequency: 5x/week
Frequently Asked Questions
How do I know which tier to start with?
Choose the tier that feels aligned with your current fitness level, confidence, and comfort with movement. If you’re unsure, Tier 1 or Tier 2 is a great place to begin. You can always move up once you feel ready.
Can I switch tiers during the program?
Yes. You can change tiers at any time throughout the six months. Your needs, goals, and confidence may evolve, and the program is designed to grow with you.
What equipment do I need?
Each tier offers options for home, gym, or limited-equipment workouts. Many programs require only bodyweight or basic items, and you’ll know exactly what you need before you begin. You will also receive an email within a few days with some small, inexpensive fitness equipment I highly recommend purchasing for home workouts and when you travel.
What if I’m dealing with pain or an old injury?
There are programs designed specifically for joint-friendly training and rebuilding confidence after pain or injury. If something doesn’t feel right, you can reach out to me directly and I’ll help you adjust exercises so you feel safe and supported.
How long are the workouts?
Most workouts range from 30–60 minutes depending on the tier you choose, with shorter options for mobility, stretching, and recovery days.
What if I miss a week or fall behind?
This journey is flexible. Simply pick back up where you left off. Progress isn’t lost—consistency over time matters most, not perfection.
Will I have support throughout the program?
Absolutely. I’ll be here to answer questions, provide guidance, make adjustments when needed, and cheer you on through every milestone. You will also have the guidance and support of Registered Dietitian, Amy Lawson as well as comprehensive testing with Deanna Torres, owner of Live Lean RX.
How will I know if I’m making progress?
You’ll complete weekly check-ins to reflect on how you’re feeling, what’s improving, and where you may need support. We’ll track wins beyond the scale, including confidence, strength, energy, mobility, and mindset.
Monthly check-ins will be a bit more detailed so our team can ensure we are proving the tools and resources you need to keep moving forward in your progress.
In addition, you’ll have access to state of the art body composition testing with a DEXA Scan at the beginning of your program and at the 4 month mark to ensure positive, healthy changes are happening.