The Lifeboat Drill — Dr. Ali Novitsky

The Lifeboat Drill · A Summer Strength Drill

You don't need a better summer plan. You need a drill you can run when life is in a tough season and everything feels impossible.

Twelve live workouts across the month of July, led by Dr. Ali Novitsky, an obesity medicine physician. Ten minutes of strength, taught at three levels, for thirty in all. One implementation segment, where we put the day's piece in place together. Then I stick around for your questions.

Dr. Ali Novitsky, Lifeboat Drill in progress

The Strength

Ten minutes, taught at three levels Run back to back for thirty minutes in all. Start where you are. Stay through all three and you've banked the full thirty.

The Implementation

One implementation segment Fifteen minutes where we put the day's piece in place together. By the end, twelve things implemented.

The Questions

A chance to ask me anything Then I stick around to answer whatever you want answered, live, while we're together.

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We start Monday, June 29.

Dr. Ali Novitsky with her older brother Chris — My big brother and me. I love my big bro so much.

Why This Exists

I built this for my brother first.

I love my older brother. Fiercely. He is one of the smartest, most remarkable people I know. He is an ICU physician, and he has saved more lives than he could ever count.

He is also an athlete. A few years ago he injured himself in Norway and needed bilateral patellar tendon repairs. Both knees. Since then, being the athlete he has always been has been hard. And that landed on top of one of the most brutal stretches medicine has handed any of us.

So he reached out. Because I know him, I knew that meant business.

Chris, ICU physician and athlete — Chris. ICU physician, lifelong athlete.

So I built him something he could actually run.

I designed a short strength routine to rehab his knees, the kind he could do right there at work, between everything else. A chair. A few minutes. Movements that meet a body where it is and build from there.

Nothing elaborate. Elaborate was never going to survive his week. It was never going to survive yours either.

Dr. Ali Novitsky reflecting — I kept turning it over.

Then I kept reflecting.

For weeks. If my brother, with everything he knows, needed something this simple to get back to himself, then so do a lot of people. Quietly. Without ever saying it out loud.

And maybe that is you. Maybe you haven't started working with me because some part of you is sure you wouldn't be able to keep up.

Dr. Ali Novitsky, grateful and inspired — If he was struggling, I knew others were too.

I guarantee you can do this.

That is the whole reason the workout is built the way it is. You join me live, or on replay. The first ten minutes, we use a chair. The next ten, we take the chair away. The last ten, we combine the movements.

You can do ten. You can do twenty. You can do all thirty. Every one of those is a complete workout. There is no version of this where you fall behind.

Then I help you put one thing in place. One concrete piece, every session, until twelve are implemented by the end of the month. And then I stay, for as long as you have questions.

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The shape of it

Every Monday, Wednesday, and Friday, I go live at 7:00am Eastern. About an hour, three parts.

Twelve workouts, all of July. Monday, Wednesday, Friday, June 29 through July 31.
Live at 7am Eastern, replay same day. The replay waits for you in the app. Do it on your own time, or with your family on the floor next to you, whenever it fits.
A catch-up week, July 20–26. No new workouts. Just time to finish anything you missed, plus a live check-in from me. This is the drill. Get the reps in.
One month of access. Everything lives in the app for the program month. The point is to do it now, while I'm right there with you.
A shared thread. You're in it alongside the women already doing this work all year. You'll feel it.

The twelve sessions

The strength changes and builds. So does the implementation: one concrete thing we put in place together every session, twelve by the end. Here's the full map, start to finish.

Week One · The Basics

Mon · Jun 29

What a lifeboat drill actually is

Why a tiny, repeatable strength minimum beats the elaborate plan you never finish. The whole idea, in one short segment.

Wed · Jul 1

Why muscle is the organ of longevity

The lifespan case for strength, in plain language. What you are building in those ten minutes, and why it matters more every year.

Fri · Jul 3

Protein, without the math headache

The simple protein floor, why it matters more right now, and how to hit it on a chaotic summer day without weighing anything.

Week Two · Eating & The Body

Mon · Jul 6

Eating by hunger and fullness, not rules

The G.O.A.L.S. approach to nutrition. How to eat well without tracking, restricting, or starting over every Monday.

Wed · Jul 8

Perimenopause: what's changing

The metabolic and hormonal shifts, why the strategies that used to work stopped, and what to do instead. The session most of you have been waiting for.

Fri · Jul 10

Strength and the scale

Why measurable strength is the number to watch, how to keep muscle even while eating less, and what real progress looks like when the scale won't cooperate.

Week Three · The Nervous System

Mon · Jul 13

The stress physiology no one explained

Why you can be doing everything right and still feel wired and depleted. What chronic stress is doing under the hood, and the first lever to pull.

Wed · Jul 15

Sleep, the multiplier

Why sleep quietly decides your strength, your hunger, and your mood, and the small levers that still move it in a disrupted summer house.

Fri · Jul 17

Regulation is a skill, not a personality

How to settle your own system in real time, and what to do about being the steadiest person in a house full of people who lean on you.

Catch-Up Week · Jul 20–26

No new workouts. Finish anything you missed, plus a live check-in from me. The window to complete all twelve is closing. Get the reps in.

Week Four · The Lifeboat

Mon · Jul 27

Doing it as a family

Three people on the same floor, three levels at once. How the whole household runs the drill together, and why your kids belong in it.

Wed · Jul 29

What you keep when life gets hard

The true minimum. The few things you never drop, no matter the travel, the sick kid, or the week that comes apart. This is the heart of the whole drill.

Fri · Jul 31

The next best decision

How to carry this past July, where you go from here, and the quiet shift from someone who keeps starting to someone who runs the drill.

The Novitsky family on a boat — Our family. The whole boat.

Bring The Whole Boat

Do it on your own. Or with your family on the floor.

The chair progression is exactly why this works for a whole household at once. Your kid takes the first ten minutes. Your partner stays for twenty. You run all thirty. Three people, three levels, one floor.

The summer I took my own family back out on the water, I kept thinking about this. The person who carries everyone else deserves to feel strong too. Start with yourself. Let them follow.

The Novitsky family — The people I show up for.

Simple Terms

Nothing to lose. Everything to gain.

No hoops, no fine print. Here's the whole deal.

4 extra weeks built in — catch up anytime.
No application. Just $97.
Full refund within the first 7 days.

I believe you can do this. That isn't a slogan. I watched it bring my brother back.

Enrollment Is Open

The whole month of July. Twelve workouts. The minimum that keeps the boat upright.

If you do one thing for yourself this summer, this is it.

We start Monday, June 29. $97, led live by me, three mornings a week.

Join for $97 →

4 extra weeks built in to catch up. No application — just $97. Full refund within the first 7 days.