Caroline Drury - Beyond Before & After

I know you’re here because you’ve tried so many fitness ‘challenges’ that are too restrictive and hard to follow, or different workout ‘programs’ that are 8 or 12 weeks long but lead you nowhere closer to your fitness goals if you even finish it in the first place. My app is different because:

Nutrition: My app will help you finally find lasting results because there are no restrictive meal plans to follow. Instead, I help you decide how to set your own nutritional goals and eat the foods YOU love, all within the framework of YOUR goals.

Strength Training & Cardio: The workouts are designed in 4-week training “blocks” that are all designed to methodically progress from one to the next. This way, you are not tasked with following a six-, eight-, or 12-week program that leaves you wondering what to do next when you’re done. Each concise 4-week training block will flow right into the next to help you stay excited and motivated, allowing you to track your progress over time easily.

Community: The journey of transformation is lonely when we go it alone. Within the app is a vibrant and robust community of incredible women all working together towards the same goal - being the strongest version of themselves they can be, both in body and mind. They are ready to welcome YOU with open arms!

Access to ME: So many app creators set the program and then forget it. Within the app, you have direct access to me through direct messages and on a once-monthly live Zoom call exclusively held for app subscribers. I am VERY active in the app and community, and my sole focus is to help you succeed!

Join me for $29.99 USD a month. That’s right! Just $1 per day. OR subscribe to an annual membership and get a discount equivalent to two months FREE off of the month-to-month cost!

YES! My workouts are scalable to any fitness level. Plus, with easy-to-follow video instruction on every exercise, you’ll never be left wondering how to move! I show you, through video, how to do every single exercise. I will show you how to do it the right way and also the wrong way so that you can learn to strength train safely!

It depends on where you want to work out! Each 4-week training block has two options:

Option 1 - “GYM” or Option 2 - “HOME”. They are designed to mirror each other directly, so the only difference is the equipment used.

The GYM program is a barbell and machine-planned program designed to be done at a gym with full equipment or at a well-stocked home gym (a home gym with a barbell and plates, squat/bench rack OR an all-in-one machine like an Inspire F2 Cable & Smith Machine set up).

The HOME program is a dumbbell-based program that can easily be done in a home gym with minimal equipment. OR, if you are a beginner and the machines at the gym intimidate you, you can start with this home/dumbbell program at the gym!

If you want to do the home/dumbbell program in your home gym, the ideal equipment list for these workouts would be:

• A solid set of dumbbells in pairs from 1lb up to 35 lbs to start (ideally), but to start, if you had pairs from 5-25 lbs, that would be great.
• A set of booty bands
• A suspension trainer/knock-off TRX that you can mount on a door with a doorstop. Look on Amazon for a “suspension trainer” and most of them will have a stopper to anchor it into a door. They’re very inexpensive, like 40 or $50.
• A small bench that can incline would be a great idea as well.
• A Swiss/stability ball is great, too.

Only if you want to work out in a gym; if you don’t, you can do the HOME program very easily! (Please refer back to the previous question :)

You can strength train three, four, or five days a week. Each workout takes about 35-45 mins to complete.

5 days a week option: The base of each 4-week training block is that the training is split into 5 days of strength training a week. Each session, if you plan your weights and review any new exercises the night before, and if you stick to the rest times, should only take you about 35-45 mins to complete. I plan them to be very efficient.

Each 4-week training block follows the exact same split:

Day 1: Quad-focused

Day 2: Chest & triceps

Day 3: Glutes & shoulders

Day 4: Non-training/rest day

Day 5: Back & biceps

Day 6: Hamstrings/glute focused

Day 7: Non-training/rest day

3 or 4 days a week of training has two options:

Option 1:

1. Quad focused day

2. Glutes & shoulder day + the bench press

3. Active Rest day

4. Back & biceps

5. Deadlifts & hamstrings

6. Cardio only

7. Rest day

Option 2:

Do all of the workouts in order but only do 3 or 4 sessions a week - that will turn the 4-week block into a 6 or 8-week training block, and that’s totally ok!

For more information on how I organize my training blocks so that you can methodically track your progressive time, here is a link to an article on my website

Click HERE for a longer video tour of the app where I explain all the features!

No, I don’t offer a free trial of my app because almost 100 pages of downloadable educational content are available to subscribers! And I’m adding more all the time. So, even if you purchase one month of the app, it is still of incredible value to you.

Cardio amounts are completely personal and depend on your goals! The good news is that this is a big part of the education I give you in the app! In the Strength Training 101 education series, I talk about cardio for specific goals and how to adjust it over time.

No, the nutritional information in the app is all designed to help you learn how to build a plan that works for you based on the foods that YOU like! If you are empowered to learn how to plan and set your own meals, your results will last you a lifetime!

Yes! A macro is a macro, and vegan/vegetarian/pescatarian foods are made up of protein, carbohydrates and fats just like the foods that a meat-eater eats, so the concepts still apply to you! Come on in!

The app is a monthly subscription at $29.99 USD; you can cancel at any time. There is no time commitment necessary! However, for most ladies, when they get into the app and see how much content is in it, experience the wonderful and supportive community and also experience the sequential 4-week training blocks (that will take you through your entire transformation and BEYOND!), they invest in themselves and upgrade to an annual membership at $299 USD. This annual cost is equivalent to two months FREE from the monthly subscription annual total.

Feel free to email me at caroline@carolinedrury.fit! I’d love to hear from you!