Toned & Tired
Strong, Capable, and Still Tired
A realistic online Strength Program and Community for women who want to feel better, not busier
Created by Tia Booth and Curtis Rigg — for moms, working women, and anyone trying to keep it together and stay strong.
What is Toned & Tired?
Toned and Tired is a simple, sustainable workout program for women who want to build strength, feel confident, and stay consistent — without flipping their life upside down.
It’s not a bounce-back plan.
It’s not a 6-week challenge with unrealistic promises.
It’s not influencer circuits taped together for clicks.
This is a real strength training plan designed for real life — built by a strength coach (Curtis Rigg) and followed by someone living it with you (Tia Booth). Whether you're a new mom, a working woman, or somewhere in between, this program meets you where you're at — no guilt, no pressure, just progress.
And we’ll both be right by your side.
You’ll have 12 weeks of intentional, guided workouts that are clear, efficient, and effective — and we’ve added short “nap-time express” options for the days when life doesn’t go as planned.
This isn’t about doing more.
It’s about doing what matters, making it stick, and having fun with us along the way.
Whats Included?
12 weeks of Structured Program
Educational Ebook
3 strength-based workouts per week (45–60 min)
2 optional cardio & core days (walking, mobility, breath, or short flows)
Nap-Time Express workouts (a.k.a. Exercise Snacks — 5–10 min)
Core & posture resets to feel better, not just burn more
Monthly challenges for momentum, not pressure
Private community access (optional)
What People Are Saying:
“The first program I’ve actually stuck with.”
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“Tia makes it fun. Curtis makes it effective.”
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“I didn’t know strength training could feel this doable.”
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“The first program I’ve actually stuck with.” • “Tia makes it fun. Curtis makes it effective.” • “I didn’t know strength training could feel this doable.” •
Frequently Asked Questions:
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The goal of Toned & Tired is to help you build strength, confidence, and consistency — not bulk.
You’ll train with weights to reshape your body composition: building lean muscle while improving posture, energy, and metabolism.
“Bulking” takes years of intentional eating and heavy lifting; this program is designed to help you look and feel strong, capable, and athletic — not bigger. -
Full-body training gives you more results in less time — especially for busy people.
By working multiple muscle groups together, you’ll boost metabolism, improve movement quality, and build real-world strength.
It’s efficient, balanced, and ideal for anyone who doesn’t have hours to spend in the gym.
Each session hits your entire body in different ways, helping you stay strong and mobile without burning out. -
If something doesn’t feel right, don’t push through it. First, modify or skip the movement that’s causing discomfort.
You can substitute with a pain-free version of the same pattern — for example, swapping lunges for step-ups or push-ups for dumbbell presses.
The key is to move around the pain, not through it.
And if pain persists, always check in with a qualified healthcare professional before resuming. -
You’ll train three days per week with optional movement days in between.
Each week includes two full-body strength sessions and one upper/lower emphasis day.
In between, you can take walks, do short “Nap-Time Express” workouts, or rest completely — whatever best fits your week and recovery. -
Off days are when your body actually adapts and gets stronger.
You can take a full rest day, go for a walk, stretch, or do one of the mobility or core sessions inside the program.
Think of recovery as part of training — not separate from it. The goal is to move, not exhaust yourself. -
All you need are a few pairs of dumbbells (light to moderate), a resistance band, a box or bench, and some open floor space.
The workouts are designed to fit easily in your living room, garage, or gym — no fancy setup needed.