01
Know Your Body
Understand how hormones, metabolism, muscle, and recovery change through your 30s, 40s, 50s, and beyond.
Created by WeLLBody Lab + Nutrition Mechanic
THRIVE DIY
Strength. Nutrition. Confidence.
A self-paced training + nutrition program for women 35+ who are ready to stop guessing and start training and fueling with purpose.
Learn how to build strength, support body composition, fuel your body, and create habits that actually make sense for this stage of life.
Explore THRIVE + EnrollA BETTER STRATEGY FOR WOMEN 35+
Your Body Changes. Your Strategy Should Too.
If the workouts, diets, and strategies that once worked no longer seem to be getting you the same results, you are not alone.
THRIVE was created for women who want to understand what is changing with their body — and how to adapt their training and nutrition without resorting to more restriction, more cardio, or more exhaustion.
I co-created THRIVE with Registered Dietitian and Performance Nutritionist Dina Griffin to bring together two pieces that are too often treated separately:
how women train and how women fuel.
The result is a practical, science-backed roadmap designed to help women build strength, improve body composition, support energy, and create habits that are sustainable for the long term.
Stop doing more.
Start doing what matters.
Build muscle. Fuel well. Train with intention. Create a strategy you can actually maintain.
THRIVE MAY BE FOR YOU IF...
You’re Ready for Clarity.
You’re doing “everything right” but your body isn’t responding like it used to.
You’re overwhelmed by conflicting advice about hormones, metabolism, cardio, fasting, and macros.
You want to lift weights and get stronger but aren’t sure how to structure your training.
You want to improve body composition without falling back into restrictive dieting.
You want to feel stronger, more energized, and more confident in your body.
You want an approach you can actually maintain instead of constantly starting over.
THE THRIVE BLUEPRINT
Six Pillars for Strong, Healthy, Energized Women.
THRIVE combines education, practical tools, and progressive strength programming so you understand both the why and the how.
02
Master Your Fueling
Learn how to support workouts, optimize protein intake, and fuel for strength, energy, and body composition.
03
Train to Build Muscle
Follow structured progressive strength training instead of relying on random workouts or simply trying to burn more calories.
04
Own Your Daily Nutrition
Simplify everyday eating with practical strategies for protein, macros, blood sugar, and consistency.
05
Use Cardio Strategically
Learn how to use cardio for health and performance without allowing it to interfere with strength, muscle, and recovery.
06
Strengthen for Longevity
Support bone health, joint strength, and long-term physical capacity so you can keep doing the things you love.
WHAT YOU GET
Education You Can Actually Put Into Practice.
6.5+ Hours of Education
Short, science-backed video lessons you can complete at your own pace.
6-Week Strength Program
Three full-body strength sessions per week built around progressive overload.
Multiple Equipment Options
Choose from dumbbell + band, barbell + dumbbell, or full-gym programming.
Nutrition Tools + Resources
Practical guidance for protein, fueling, macros, and everyday nutrition.
Exercise Demonstrations
Video demonstrations help you train with more confidence and consistency.
6 Months of Access
Learn at your own pace and revisit the content whenever you need it.
THE TRAINING
Strength Is a Core Part of THRIVE.
THRIVE includes a six-week progressive strength program designed to help you build muscle, improve strength, and train with purpose.
You’ll complete three full-body strength workouts per week, with video demonstrations and a fillable workout log so you can track your weights, repetitions, and progress over time.
Optional sprint interval sessions are also included for women who want additional conditioning without turning every workout into a high-intensity session.
Choose the Training Track That Fits You:
- Dumbbells + bands
- Barbell + dumbbells
- Full gym
The goal is not to exhaust yourself.
The goal is to progressively get stronger.CREATED BY TWO WOMEN WHO LIVE THIS TOO
Dina + Colleen
THRIVE combines expertise in performance nutrition, physical therapy, strength training, and women’s health.
NUTRITION
Dina Griffin
Registered Dietitian + Performance Nutritionist
Dina specializes in helping active women fuel for performance, health, and longevity while navigating the changes that come with midlife.
STRENGTH
Dr. Colleen McGinnis, PT, DPT
Physical Therapist + Strength Coach
Colleen brings nearly two decades of experience in physical therapy, strength training, rehabilitation, and performance with a focus on helping women build strength that lasts.
We created THRIVE to bring together the two pieces women are so often told to manage separately:
How you train + how you fuel.SELF-PACED + FLEXIBLE
Learn on Your Schedule.
THRIVE DIY is designed to give you the education and tools without requiring weekly appointments or a rigid schedule.
01
Learn
Work through short educational lessons at your own pace.
02
Apply
Use downloadable tools and practical strategies in your everyday life.
03
Train
Follow the six-week progressive strength program.
04
Build
Create habits and skills you can continue long after the program ends.
READY TO THRIVE?
Get the Full Program Details.
THRIVE DIY is hosted through Nutrition Mechanic. Visit the full enrollment page for current pricing, curriculum details, FAQs, testimonials, and checkout.
Explore THRIVE + EnrollYou’ll be redirected to Nutrition Mechanic to complete enrollment.