The Live Well App
The Live Well App is a training and lifestyle platform built for those who want structure, progression, and clarity, without the desire for 1:1 coaching. It’s designed to meet you where you are, give you proven frameworks to follow, and surround you with the guidance and resources needed to pursue excellence in training and life.
This is not personalized coaching, but it is intentional programming, thoughtful education, and community support all rooted in the Hoopie standard.
The app continues to grow as new programs, progressions, and resources are added regularly, ensuring you always have direction without overwhelm.
What You’ll Find Inside The Live Well App:
A Growing Library of Structured Training Programs
Video Demonstrations
Live Well Resource Hub
Weekly Reflection Prompts
Community + Coach Access
Try a
week
for free!
✳︎
Try a week for free! ✳︎
Live Well 1.0–5.0
Build strength. Improve your fitness. Train for life.
Our most popular lifestyle-focused training series, built around 3 progressive full-body strength sessions per week. Choose strength only or pair it with walking, walk/run, running, or conditioning to build a training routine that fits your goals and your life.
12-Week Lower Body & Core
Build your lower body. Strengthen your core. Maintain upper-body balance.
Weekly Split:
Hamstrings, Glutes + Core
Light Upper Body
Quads + Core
Glutes + Core
Athletic x Pilates Pump
Perfect for the girl who wants to train her lower body hard, build a strong core, prioritize physique-focused strength, and keep a sprinkle of upper-body training in the mix.
Foundations
Learn the basics and create a routine that lasts.
A beginner-friendly program built around two full-body strength sessions each week, paired with daily 20-minute walks. You’ll learn foundational strength movements with simple, structured workouts designed to help you build confidence without feeling overwhelmed.
Perfect for the person who is brand new to strength training and wants clear guidance, a low barrier to entry, and a simple way to build a consistent exercise habit.
Beginner 5K Plan
Build your strength. Build your endurance. Run your first 5K.
A 12-week hybrid program designed to take you from walking to confidently completing a 5K. You’ll start with walks and gradually progress into walk/run intervals and running as your fitness builds.
Two complementary strength sessions each week help you build the strength and capacity to support your running.
Steady State Cardio (Conditioning Only Plan)
An 8-week conditioning-only plan designed to help you build consistency with steady-state cardio and work toward 150 minutes of aerobic activity each week. Use it on its own for structure and accountability or pair it with one of our strength programs.
Choose the method that works for you—walking, cycling, elliptical, stairs, or another low-impact option.
The Well 1.0–5.0
Train hard. Build capacity. Perform at a higher level.
Our performance-focused strength and conditioning series for former athletes and anyone who wants to train with more intensity. Each week combines 4 strength sessions (lower, upper, lower, upper) with 3 conditioning sessions spanning tempo work, sprints, and steady-state training.
Every strength session follows our complete training system: Warmup → Primer → Strength → Build → Pump → Flow.
Home Gym Strength 1.0-3.0
Build real strength with the equipment you have.
A three-day strength program built for a home gym or basic gym setup. Using just a barbell, squat rack with pull-up bar, bench, dumbbells, and bands, you’ll train Lower Body, Upper Body, and Full Body each week.
Perfect for the person who wants simple, intentional programming, loves the staple lifts, and wants to get seriously strong without needing a fully equipped gym.
Strong Mama 1st-3rd Trimester
Stay strong. Keep moving. Train with your changing body.
Strong Mama is a three-part pregnancy strength series designed to intentionally take you from the first trimester all the way to baby’s arrival. Each trimester provides structured strength training with plenty of flexibility, modifications, and exercise alternatives based on how your body is changing, how you’re feeling, and what feels good to you that day.
Choose Your Trimester:
Strong Mama: 1st Trimester (8 weeks)
Strong Mama: 2nd Trimester (14 weeks)
Strong Mama: 3rd Trimester (14 weeks)
Perfect for the mama who lived an active lifestyle before pregnancy and wants to continue strength training throughout a healthy, uncomplicated pregnancy. New to strength training? You can still use the program, with alternative movements and options available to help you meet yourself where you are.
Consult your healthcare provider for guidance specific to you and your pregnancy.
Half Marathon Plan
A 12-week half marathon training plan designed for runners who are ready to intentionally prepare for 13.1 miles. Your running progresses from a 3-mile long run in Week 1 to 13.1 miles by Week 12, with a structured build designed around consistency and sustainable progress.
Two complementary full-body strength sessions each week help support your running without competing with it. This is a running-forward program meaning your miles are the priority, with strength strategically built into the plan.
Perfect for the runner who can already comfortably run 3–4 miles and is ready for a structured, intentional approach to training for a half marathon.
Machine Cardio (Conditioning Only Plan)
A four-week conditioning-only plan featuring three machine-based cardio sessions each week. Use it on its own for structure and accountability or pair it with one of our strength programs for a complete hybrid training setup.
Choose from common cardio machines and easily rearrange sessions to fit your weekly schedule. Once you finish the four weeks, simply repeat the plan to keep building consistency and progressing.
12-Week Lower & Upper Strength
Get stronger. Build muscle. Take your training seriously.
A progressive strength program for the woman ready to prioritize strength and push her training to the next level. Train 4 days per week with a lower, upper, lower, upper split designed to build strength, muscle, and confidence under heavier loads.
This program is strength only, giving you the flexibility to pair it with any of our walking, running, or conditioning programs based on your goals.
2 Day Strength & Cardio
Stay consistent. Support your fitness. Fit training into real life.
A six-week plan built around two intentional strength sessions and three steady-state cardio days each week.
Perfect for the person in a busy season who wants to stay strong, active, and accountable without making training another source of stress.
Reconnect Postpartum
Reconnect with your core. Rebuild your strength. Move forward at your pace.
Reconnect Postpartum is a 12-week return-to-strength program designed to begin once you’ve been cleared to exercise. This season is about returning to the basics, reconnecting with your core and your changing body, and gradually rebuilding strength and confidence.
You’ll start intentionally and progress over time, with opportunities to challenge yourself in new ways as your body feels ready.
Perfect for the mama who is ready to return to structured movement after birth and wants a thoughtful path from reconnecting with the basics to building strength and momentum again.
This is not a “bounce back” plan. There’s no timeline for getting your old body back. The goal is to reconnect with the body you have now and build forward from there.
Always begin postpartum exercise after receiving clearance from your healthcare provider, and seek individualized guidance when needed.
Full Marathon Plan
A 12-week marathon training plan designed for experienced runners ready to commit to the demands of 26.2 miles. You’ll run four days per week, beginning with an 8-mile long run in Week 1 and progressively building your endurance toward race day.
Two complementary full-body strength sessions each week are designed to support your running without adding unnecessary fatigue. Running remains the priority, while strength work helps you maintain strength, stability, mobility, and movement quality throughout your training.
Perfect for the experienced runner with a solid running base who is ready for a structured, running-forward approach to preparing for a full marathon.
Metcon Cardio (Conditioning Only Plan)
A four-week conditioning-only plan featuring three metabolic conditioning sessions each week. These workouts are designed to challenge your work capacity, endurance, and overall fitness through varied, higher-intensity training.
Use the plan on its own, pair it with one of our strength programs, or add individual metcons as finishers to your strength sessions. Rearrange the schedule as needed to fit your training week.
What You’ll Find Inside The Live Well App:
A Growing Library of Structured Training Programs
Access a wide variety of thoughtfully designed programs, with new plans added regularly. Programs are built with clear progression and purpose, including:
Walk to Run a 5K
Run a Half Marathon in 12 Weeks
Run a Marathon in 12 Weeks
Strength-Focused Training Plans
Foundations Programs
At-Home Training Options
The Well — our signature, holistic strength program for women seeking sustainable progress through progressive overload, consistency, and balance
Most programs are designed for gym access with barbells and dumbbells, though certain alternatives are available.
Video Demonstrations
Video demonstrations for every exercise, with alternatives available for most movements so you can train with confidence and clarity.
Live Well Resource Hub
A growing library of nutrition, exercise, and lifestyle guides designed to support sustainable, informed habits.
Weekly Reflection Prompts
Simple weekly prompts to help you reflect, reset, and stay grounded in your values alongside your training.
Community + Coach Access
A shared group chat with like-minded individuals pursuing high standards together. Ask questions, share wins, and learn collectively with guidance from Cayt.
