Southwest Lincoln
Start your fitness journey today with VICTRESS MVMT™ in Southwest Lincoln, Nebraska, where strength meets support. Discover women’s strength & conditioning, personalized training, and a nurturing community focused on women’s health and safety.
BOOK A FREE CONSULT
This FREE consult session offers an overview of our methodology and shows how you can achieve your fitness goals at any life stage. No pressure, just personalized guidance.
FREE TRIAL CLASS
Try your first class for FREE on any Saturday morning at 9:00am. This class is programmed for all fitness levels and stages of life. No pre-registration required.
Our Location
Located in the heart of Southwest Lincoln, NE, VICTRESS MVMT™ is conveniently situated to be your go-to destination for women’s fitness and strength training. Our facility blends the charm of Lincoln with the sophistication of a top-tier fitness center, making it an accessible and inviting place for women of all fitness levels. Curious to learn more? Contact us today for further information and become a part of the VICTRESS MVMT™ family!
VICTRESS MVMT™ Lincoln, NE
Women’s Strength & Fitness
8245 Cody Dr, Lincoln, NE
402.326.1742
Location Services
Membership Options
UNLIMITED GROUP CLASS
- Access to eight class times per day
- Attendance to unlimited classes per week
- Free childcare supervision
- Key fob entry for extended hours
**Special Pricing Available for Under 22
LIMITED GROUP CLASS
- Access to eight class times per day
- Attendance to two classes per week
- Free childcare supervision
- Key fob entry for extended hours
INTRO TO WEIGHTLIFTING
- Access to three class times per week
- Attendance to 1-3 classes per week
- Limited and Unlimited available
Group Class Schedule
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Child Supervision
Workshop & Program Options
BIRTH EDUCATION & PRENATAL WORKSHOP
- Prepare and plan for each stage of your pregnancy and birth journey
- 4 Sessions
POSTPARTUM MVMT SERIES
- Reconnect with your body after birth and return to movement safely
- 8 Sessions
RUN BY VICTRESS
- Prioritize strength training while preparing for your next half marathon
- 12 Week Program
Coaches
Teryn Berks
Nutrition Science Major with Biochemistry & Psychology Minor
Enneagram: 2w1
Love Language: Quality Time
Top Motivator: Respect
Hobbies: Sand Volleyball, Lifting, Traveling, Spending time w/ dog Milo
Favorite Lift: Back Squat
Fun Facts: Legally bilingual in Spanish
Danielle Eby
Certified Personal Trainer
12 years Group Training Coach
Birth Doula
Enneagram: 2w3
Love Language: Words of Affirmation
Top Motivator: Respect
Hobbies: Reading/Selling Books, Sewing, Cooking/Baking, Entertaining
Favorite Lift: Front Squat
Fun Facts: Owns a children's bookstore: Elleinad Books
Sheri Hammett
NCSF Personal Trainer
Dr. Stacey Simms - Menopause for Athletes Trained
USAW Level 1
DNS Trained
Enneagram: 7w8
Love Language: Physical Touch
Top Motivator: Respect
Hobbies: Drinking Coffee, Cooking, Puzzles, Grocery Shopping, Spending time outdoors
Favorite Lift: Deadlift or Bench
Fun Facts: By the grace of God, I have been sober since 6/26/2009
Abby Holm
BIRTHFIT Coach
ACE Personal Trainer
Certified Yoga Instructor
Birth Doula
Enneagram: 8w7
Love Language: Physical Touch
Top Motivator: Respect
Hobbies: Spending time with my Family, Reading, Sunshine, God
Favorite Lift: Romanian Deadlift
Fun Facts: Longest Coach at Victress
Erin Michaud
Girls Gone Strong Pre/Postnatal Coach
ACE Personal Trainer
Enneagram: 4w5
Love Language: Quality Time
Top Motivator: Respect
Hobbies: Gardening, Photography & Travel
Favorite Lift: Bench Presss
Fun Facts: I used to have Madagascar hissing cockroaches, giant African millipedes & tarantulas as pets
Nicole Legler
Registered Dietitian, MS in Nutrition & Exercise
Enneagram: 3
Love Language: Acts of Service & Quality Time
Top Motivator: Respect
Hobbies: Activities & Exploitation. I enjoy tennis, hiking, running outdoors, and traveling
Favorite Lift: Back Squat
Fun Facts: Despite the stereotype of my career, my favorite foods are pizza (NY Style) and chocolate
Liz Volker
Group Training Coaching 2+ years
Prenatal Postpartum Specialist
Enneagram: 2
Love Language: Quality Time
Top Motivator: Respect
Hobbies: Reading, Learning any and all things
Fun Facts: I can solve a Rubik's cube in 1 minute and 15 seconds
Alyssa Walton
Personal Trainer
Functional Training Specialist
Enneagram: 9w1
Love Language: Quality Time
Top Motivator: Respect
Hobbies: Chasing kids, golfing, listening to audiobooks, shopping, traveling
Favorite Lift: Shoulder Press
Fun Facts: I married my high-school sweetheart
Clinical Professionals
Bethany Vitko
Hello everyone! Bethany Vitko here. I’m an occupational therapist (OT) specializing in all things women’s health. My love for the specialty started during clinical rotations at a women’s health and healing center, where I was introduced to pelvic floor, breast cancer, and lymphedema rehabilitation. Before graduation, I became certified in lymphatic therapy and soon after pursued pelvic floor education. I’m especially passionate about core rehab and manual therapies including visceral manipulation, manual lymph drain, and myofascial release to decrease symptoms like diastasis recti or pain, maximize outcomes post-surgery, and improve people’s movement/quality of life. I always try to pair this with teaching you how daily activities, stress, and movement patterns impact pain and progress-that’s OT! I’m a Prenatal and Postpartum Corrective Exercise Specialist, and want to help you with those exercises that make a huge difference in the gym or daily life. I obtained my Master’s of Occupational Therapy from College of Saint Mary. My continuing education includes Certified Lymphatic Therapist, Visceral Manipulation, Certified Breastfeeding Specialist, Pelvic Floor Rehabilitation, Prenatal Postpartum Corrective Exercise Specialist, Universal Design, Functional Nutrition for Optimal Fertility through the Integrative Women’s Health Institute, and more.
Days/Hours in Office: Tuesdays and Thursdays by appointment
How to Schedule: Online scheduling available at www.theladiesot.com
Amanda Woodhead
I’ve been a physical therapist for 12 years, practicing and specializing in orthopedic injuries and rehabilitation. I’m a Lincoln native and a graduate of Northwestern University in Chicago with a Doctorate of Physical Therapy. My interest is still in orthopedic injuries, return to sport athletes, and dry needling (I promise you will love this!). But, the past couple of years, I have become very passionate in treating the female athlete specifically. My passion about this grew over my own pursuit with training to be a competitive athlete in sports as well as in the weight room. My goal is to provide evidence-based evaluations and assessments in order to create treatment programs to correct the dysfunctions that are causing pain. I will assess from head to toe in mobility, strength, and function. I do expect my patients to be an active participant in their own rehab; so patient education is a large part of the road to recovery. Programs include reducing pain, restoring range of motion, progressively loading the joints, and ultimately returning to multifunctional and multitasking activities. You CAN enjoy your recreational and daily activities without pain, and I would love to help!
Days/Hours in Office: Wednesdays and Fridays by appointment
How to Schedule: Email amanda@woodheadpt.com
Frequently Asked Questions
How long are classes?
1 hour.
What’s included in membership?
Childcare for 9a/10a classes, Unlimited group class attendance, 24/7 gym access + High quality programming and coaching for all stages of life.
What’s the class style?
Dynamic Warmup and strength focused, with emphasis on progressive overload.
What’s your busiest class?
Our busiest classes are 5a, 6a, and 9a.
How do I try a class?
We allow anyone to drop in to our 9a class every Saturday, without registering prior. If you would like to come to a different class during the week, we will allow it under the following conditions:
- Individuals must have prior crossfit, weightlifting, or powerlifting experience.
- 5a, 6a and 9a will not be eligible for a trial class or drop in
- Individual has made contact with the facility at least 48 hours prior to class
Can I bring a friend?
Members are welcome to bring a friend or family member to a class(es) as long as the facility is notified 48 hours in advance and there is room available in the class.
Best way to gain results?
Achieving optimal strength and muscle growth results involves a combination of various factors, including proper training, nutrition, rest, and consistency. Here are some key principles we consider at VICTRESS:
- Resistance Training:
- Progressive Overload: Gradually increase the resistance (weight) you lift over time to challenge your muscles and stimulate growth.
- Compound Exercises: Include compound movements such as squats, deadlifts, bench presses, and overhead presses in your routine. These exercises engage multiple muscle groups and are effective for overall strength and muscle development.
- Training Frequency and Volume:
- Frequency: Train each muscle group at least 2-3 times per week to maximize protein synthesis and muscle growth.
- Volume: Pay attention to the total volume (sets x reps x weight) of your workouts. Higher volume can contribute to muscle hypertrophy.
- Nutrition:
- Caloric Surplus: Consume slightly more calories than your body needs (caloric surplus) to support muscle growth. However, avoid excessive calorie intake to prevent unnecessary fat gain.
- Protein Intake: Ensure an adequate protein intake to support muscle repair and growth. Aim for around 1.6 to 2.2 grams of protein per kilogram of body weight.
- Nutrient Timing: Consume protein and carbohydrates around your workouts to support recovery and energy needs.
- Rest and Recovery:
- Sleep: Prioritize quality sleep, as it plays a crucial role in muscle recovery and hormone regulation.
- Rest Days: Allow for sufficient rest days between intense workouts to prevent overtraining and reduce the risk of injury.
- Consistency:
- Long-Term Commitment: Building strength and muscle takes time. Stay consistent with your training and nutrition over the long term to see significant results.
- Form and Techniques:
- Focus on Proper Form: Use proper form during exercises to target the intended muscles and reduce the risk of injury.
- Mind-Muscle Connection: Develop a mind-muscle connection by concentrating on the muscle being worked during each repetition.
- Variety in Training:
- Periodization: Include periodization in your training plan, which involves changing the intensity, volume, and exercises over time to prevent plateaus.
What is progressive overload?
Progressive overload is a fundamental principle in the field of exercise and fitness that refers to the gradual increase of stress placed on the body during a workout over time. The concept is based on the idea that in order to see improvements in muscle size, strength, and endurance, you need to continually challenge your body by increasing the demands placed on it.
There are several ways to implement progressive overload:
- Increase Resistance/Weight: Gradually increase the amount of weight you lift. This can be achieved by adding more weight to a barbell, dumbbell, or resistance machine.
- Increase Repetitions: Perform more repetitions of a particular exercise with the same weight. This helps improve muscular endurance.
- Increase Sets: Add additional sets to your workout routine. This increases the overall volume of your workout.
- Decrease Rest Time: Shorten the rest periods between sets, which can increase the intensity of your workout.
- Increase Frequency: Increase the number of times you perform a particular exercise or workout during the week.
- Progressive Exercise Variations: Gradually progress to more challenging variations of an exercise. For example, moving from bodyweight squats to weighted squats.
By progressively overloading your muscles, you stimulate them to adapt and grow stronger. This principle is applicable to various forms of exercise, including strength training, resistance training, and cardiovascular exercise. It is important to note that while progressive overload is crucial for making gains, it’s equally important to allow for sufficient rest and recovery to avoid overtraining and injury.
When is daycare offered?
9a + 10a.
What do you offer for nutrition support?
We are partnered with Nicole Legler and Always in Motion Nutrition. They offer multiple levels of personalized nutrition programs.
Why don’t you have mirrors?
- Coaching: We want the coaches to be your eyes and provide constructive feedback and cues, leading to better overall body awareness and movement technique.
- Body Image Concerns: Some people feel self-conscious about their appearance, especially in a gym setting where they may compare themselves to others. Mirrors can contribute to body image concerns, creating a less inclusive and comfortable environment for individuals with diverse body types and fitness levels.
- Focusing on External Validation: Mirrors can encourage individuals to seek external validation by constantly checking their appearance. This focus on aesthetics might shift the emphasis away from the primary goal of improving health and fitness.
- Encouraging Poor Form + Increasing Body Awareness: We want you to “feel it, not see it. While mirrors can be helpful for checking and correcting form during exercises, some argue that individuals may become overly reliant on mirrors, leading to poor exercise technique and increased risk of injury.
What does onboarding consist of?
Our onboarding usually lasts 1-2 hours depending on the fitness level and experience of our new member.
During your onboarding session you can expect a how-to on:
- WODIFY Athlete Login
- Class Sign Up & Tracking Workout Metrics
- WIFI & Music Connection
- Keyless Entry
You will also receive one-on-one coaching and education on the following movements:
- Diaphragmatic Breath
- Core Stabilization & Activation
- Pelvic Floor Screening/Referral
- Air Squat
- Back Squat
- Front Squat
- Shoulder Press
- Push Press
- Bench Press
- Deadlift
- Push-Up
- Pull-Up
Get In Touch
Fill out the form below for inquiries, membership details, or to schedule a tour. We’ll get back in touch as soon as possible!