Stronger on Purpose

LIFT 3–4–7–8 Starter Kit

 

A simple way to support your muscles, metabolism, and energy in midlife, menopause and beyond.

LIFT: 3–4–7–8

at a Glance

 

Here’s the simple mantra from my talk. You don’t have to remember everything—just start here.

 LIFT Protocol

 

  • L – Lift 3x/week: Short + intense strength sessions that load your muscles.

  • I – Include movement & protein: Daily walking and protein at each meal.

  • F – Function: Train for what you want your body to do in 10–20 years.

  • T – Together: You’re more consistent (and confident) with support, community, and coaching.

  • Grab your exclusive in-studio 3-Class Starter Pack below

 

3-Class Starter Pack

3-4-7-8

 

  • 3 – 3 days of heavy weight lifting per week; start with the four workouts on this page

  • 4 – 4 servings of ~25–30g protein per day; or 1g per pound of ideal bodyweight

  • 7 – 7+ hours of sleep most nights; find what you need to feel rested & recovered

  • 8 – 8,000+ steps per day; with at least one 5-10 min walk after a meal; option to add a weighted vest

  • Grab your exclusive habit-tracking offer on our app below

 

Habit Tracking

 

4 Workouts to Get You Started

 

These four under-25-minute workouts are designed for real life and real bodies—no gym required.

You’ll rotate through upper body, lower body, full body, and a simple HIIT session using dumbbells and a chair.

Move at your own pace, press pause when you need to, and let these be your first reps of LIFT 3–4–7–8 in action.

UPPER BODY

START THE WORKOUT

LOWER BODY

START THE WORKOUT

FULL BODY

START THE WORKOUT

HIIT

START THE WORKOUT

MEET COACH D.

I’m Derith “Coach D” Avila, a women’s wellness coach, Certified Menopause Coaching Specialist, and founder of FIERCE by Choice. I work with women—especially 45–65—to build strength, navigate menopause, and feel at home in their bodies again.

My passion is bringing women together in community, whether it’s through strength training, online coaching, or my Live Fully, Live FIERCELY retreats, where we integrate it all—body, mind, and soul—so you can live a bolder, more intentional life.

All women. All ages. All stories. All destinations.

If you have questions or want to reach out directly, click to button to send me an email. ~ D. 

EMAIL YOUR QUESTIONS HERE

Ready for a deeper reset?

 

If our speaker series and this Starter Kit are landing with you, and you feel that little tug for more—more space, more support, more time to breathe—our Live Fully, Live FIERCELY retreats were created for you.

We blend movement, adventure, rest, nervous-system care, and sisterhood so you can feel like yourself again and return to real life anchored in peace, with clarity, and courage.

As a thank you for joining us at the Integrative Health Speaker Series, you’ll receive $100 off any 2026 retreat when you apply by February 28th using code STRONGER100 at checkout.

 

Explore Upcoming Retreats