Build to 150 Challenge
Build Gradually. Build for Real Life.
A realistic 6-week challenge for midlife women who want to build strength, cardio, and consistency without all-or-nothing pressure.
Inside the challenge:
- 3 weekly workouts: strength, core, and cardio
- A progressive walking plan
- Weekly coaching + guided workbook
- Bonus workouts and community support
- 3 months of access
Included for On-Demand members. Not a member? Join for $60.
Challenge starts May 2.
This challenge is for you if…
- You know you need to move more, but you are not sure where to start.
- You are already exercising some, but want a clearer plan that helps you build.
- You are navigating perimenopause or menopause and are tired of fitness advice that ignores hormones, energy, and real life.
- You want strength, cardio, and walking in one plan without having to piece it all together yourself.
- You need flexibility because some weeks feel strong and some weeks feel like survival mode.
- You want support, structure, and a way to stay consistent without doing it alone.
You don’t need another program that asks you to blast through it. You need one that helps you build.
Why Build to 150?
The recommendation of 150 minutes of moderate exercise plus 2 strength workouts each week exists for a reason. It supports long-term health in ways that matter even more during perimenopause and menopause.
Consistent movement can support:
- heart health
- muscle and bone health
- brain health
- mood and energy
- sleep and stress resilience
- long-term strength and function
But most women are given the number, not a realistic plan for how to build toward it.
Build to 150 gives you the structure, support, and flexibility to work toward that recommendation in a way that fits real life.
How It Works
The Build To 150 Challenge is designed to make increasing your fitness capacity feel simple, not complicated.
1. Start Where You Are
Use the workbook to choose the path that fits you best.
The Build Plan follows the 6-week progression toward the full recommendation by Week 6.
The BAM Plan gives you a more gradual path, using the full 3 months to build at your own pace.
2. Build Week by Week
Each week, you’ll follow a simple structure that helps you grow your strength, your cardio fitness, and your walking minutes over time.
Your workouts, walking targets, coaching videos, and planning tools are all laid out for you.
3. Keep Building
The challenge runs for 6 weeks, but you get 3 full months of access.
That gives you time to repeat, catch up, keep going, or build more gradually. You’ll also get bonus workouts and a Keep Building Maintenance Plan to help you carry your progress forward.
What You Get
- 3 weekly challenge workouts
Strength, core, and cardio that build progressively over 6 weeks - A progressive walking plan and walking playlists
A clear path to help you build your weekly moderate movement - Weekly coaching videos and community forum
Support for mindset, consistency, connection, and accountability - The Build to 150 Workbook
Planning, tracking, reflection, and next steps - Bonus workout library
Recovery, mobility, warm-ups, stretches, and quickie workouts - 3 months of access
So you can build at your own pace without feeling behind
The Challenge Workouts
Strong Fitness
Build muscle, support bone health, and gain confidence with foundational strength training using dumbbells.
You’ll get clear coaching, thoughtful progressions, and modifications throughout so you always have an option that fits.
CoreFusion Mat Moves
Build strength from the inside out with bodyweight and light resistance training focused on deep core connection, posture, muscular endurance, and stability.
Together, Strong and CoreFusion help you build the kind of strength that supports both everyday life and long-term function.
Groove
A fun, music-driven cardio workout that helps build stamina, support heart health, and boost mood.
With both low and high impact options, Groove makes cardio feel more doable and a lot more enjoyable.
Walking
Yes, walking counts.
In this challenge, walking is not an afterthought. It is a key part of your plan. Your walking minutes build gradually each week, and included playlists help you find and maintain a brisk, moderate pace.
Walking is simple, accessible, effective, and easier to fit into real life than many women realize.
What Midlife Women Are Saying
If you’ve ever wondered whether a program like this can actually help you build to 150, here’s what women have shared after working out with me:
“I never feel bad or behind when part of Jessica’s community.”
I love Jessica’s coaching and fitness style! Every class is gentle, but with a little push of ‘you can do this’ and always goes by fast. This was such a motivating way to make sure I’m taking care of myself in midlife, alongside having the grace to do BAM and finding self compassion when there are tougher or busier weeks in life.
Liz | On-Demand Member/ Challenge Participant
“This challenge was exactly what I needed to start and keep going.”
Normally, any time I try to start something new, exercise wise, my body does not respond well and I end up having to stop to allow for recovery. As someone with a number of health issues, I really appreciated the pace, modifications, tracker and especially how Jessica cues.
Ginny | On-Demand Member/ Challenge Participant
“It’s so much more than workout videos.”
Before joining one of Jessica’s challenges I did not realize that one of the biggest things getting in my way with my exercise was my own mindset and the negative way I talk to myself. Her coaching videos really helped me learn how to be kinder to myself.
Jen | On-Demand Member/ Challenge Participant
“It’s dramatically improved my consistency and motivation.”
Jessica has a special talent for making fitness fun! Access to her On-Demand programming, with its attention to my middle-aged needs, has dramatically improved my attitude, consistency and motivation for fitness.
Amy | On-Demand Member
Choose the Best Fit for You
Build to 150 Challenge
LOW COMMITMENT
$60 for 3 months
Perfect if you want:
- a focused 12-week challenge
- Strength, Core, Cardio, and walking
- a clear, supportive plan
- 3 months of access to all challenge content
- a lower-commitment way to get started
Perfect if you want a low commitment plan to build fitness consistency.
Annual On-Demand Membership
BEST VALUE!
$180 for 12 months
Includes:
- All fitness challenges including Build to 150
- The full On-Demand library with 150+ workouts
- New workouts and progressive programs added throughout the year
- Quarterly wellness webinars
Perfect if you want long-term support, more variety, and the best overall value.
Already a JGF On-Demand member? Build to 150 is included in your membership at no extra charge.
Meet Jess, Your Challenge Coach
I’m a midlife woman, fitness professional, and certified coach with over 20 years of experience helping women build strength, confidence, and joy in movement through changing seasons of life.
I created Build to 150 because too much fitness advice for midlife women is overcomplicated, trend-driven, or disconnected from real life.
You deserve better than fear-based messaging.
You deserve better than confusing advice.
And you deserve better than a plan that assumes your body, schedule, and energy are limitless.
My approach blends evidence-based fitness, behaviour change coaching, and self-compassion so you can build habits that support your health without adding more pressure to your life.
My training includes professional coaching, integrative health and wellness coaching, somatic and trauma-informed coaching, and extensive education in Pilates, barre, yoga fusion, strength training, women’s fitness, core and pelvic floor, and dance.
Build to 150 is not about doing fitness perfectly. It is about building something that lasts.
Frequently Asked Questions
Yes. Build to 150 is designed to meet you where you are. Whether you’re just getting started or already exercising and want a clearer plan, the progressive structure and BAM Plan option give you a realistic place to begin.
No. The walking plan starts small and builds gradually. You can also break your walks into shorter sessions. Two 15-minute walks count the same as one 30-minute walk.
Workouts range from 15–40 minutes. You do not need an hour for it to count.
You can start simple. At minimum, you will want:
- a mat
- athletic shoes
- a few sets of dumbbells
Recommended range for progression:
- extra light weights: 1–5 lbs
- light weights: 5–10 lbs
- medium weights: 8–15 lbs
- heavy weights: 10–25 lbs
If you are a beginner, you do not need every size right away.
That’s normal. This is not an all-or-nothing program. You can jump back in at any time. You have 3 months of access, so there is room for real life and for starting again.
That is okay. The goal is progress, not perfection. You will still have 3 months of access to keep building at your own pace.
That is okay too. If this challenge feels like too big a leap, the Ease Into It Challenge might be a better starting point. Build to 150 will still be here when you are ready.
Build to 150 is beginner-friendly and includes modifications, but every body is different. If you have injuries or health concerns, please reach out before registering so I can help you decide whether this is the right fit.
The challenge begins May 2.
You’ll get 3 months of access to all challenge workouts and content.
Yes. If you are already a JGF On-Demand member, Build to 150 is included at no extra charge.
If you are not a member, you can join the challenge for $47 early bird or $60 regular price.If you want the best value, the annual On-Demand membership is $120 through April and includes Build to 150, the full workout library, future challenges, quarterly webinars, and coaching perks.
Ready to Build?
Join the Build to 150 Challenge and get a realistic plan for strength, cardio, and walking, plus coaching, accountability, bonus workouts, and 3 months of access to help you build toward the full recommendation in a way that fits real life.
- Challenge starts May 2
- 3 Months Access
- Only $60
Build Gradually. Build for Real Life.
Want the best value? Lock in the annual On-Demand membership for $180 and get the Build to 150 Challenge + all other on-demand workouts and benefits!