Strong Foundations
Build strength. Fuel your body. Create consistency that actually lasts.
You don't need another quick fix.
You need a plan you can actually follow — and the support, accountability, and education to help you stick with it.
Strong Foundations is a 12-week group coaching experience designed to help busy women get stronger, improve their nutrition, and build habits that work in real life.
No extreme diets.
No endless cardio.
No starting over every Monday.
Next Group Starts: October 19,2026
Created by a Physical Therapist, Personal Trainer, and Nutrition Coach.
You probably already know a lot of what you "should" be doing.
Eat more protein.
Lift weights.
Drink your water.
Get your steps.
Sleep more.
Be consistent.
But knowing what to do and actually doing it when you're juggling work, kids, practices, appointments, dinner and everything else are two completely different things.
Maybe you've started before.
Maybe you've even gotten results before.
But eventually life gets busy, the routine falls apart, and you find yourself thinking...
"I'll start again Monday."
Strong Foundations was created to break that cycle.
For 12 weeks, we're going to stop chasing perfection and start building the habits, strength and confidence that allow you to keep going — even when life isn't perfect.
You don’t need experience. You don’t need perfection. You just need a starting point.
WHO THIS IS FOR:
Strong Foundations is for the woman who...
✓ Wants to feel stronger and more confident in her body.
✓ Is tired of dieting, starting over and feeling like she's either "on track" or completely off.
✓ Wants to strength train but isn't sure exactly what to do.
✓ Wants structure without having fitness take over her entire life.
✓ Wants to improve her nutrition without eliminating everything she enjoys.
✓ Has struggled to stay consistent when life gets busy.
✓ Wants accountability and coaching — but doesn't necessarily need the intensity or investment of private 1:1 coaching.
✓ Is ready to stop searching for the next plan and actually follow one long enough to see what she's capable of.
You don't need experience. You don't need perfection. You just need a starting point.
THE GROUP EXPERIENCE
This time, we're doing it together.
Strong Foundations isn't a program you're downloading and trying to figure out on your own.
We're starting together. We're working through the 12 weeks together. And we're finishing together.
The day before the program begins, we'll meet for our Strong Foundations Kickoff Call so you know exactly what to expect and can start Day 1 feeling prepared.
Then, throughout the 12 weeks, we'll meet every other week for live group coaching.
We'll talk about what's working, troubleshoot what's getting in your way, answer your questions, celebrate your wins and make a plan for the next two weeks.
Meanwhile, everything you need will be waiting for you inside the app.
Your job?
Show up.
Do the work.
Ask for help when you need it.
And stop expecting yourself to do everything perfectly.
WHAT’S INCLUDED
20+ Educational Videos
I don't just want you following instructions.
I want you to understand why you're doing what you're doing.
Throughout the 12 weeks, we'll cover:
• Building consistency without all-or-nothing thinking
• Protein, carbohydrates and fats made simple
• Meal timing and fueling your workouts
• Strength training and progressive overload
• Stress, sleep and recovery
• Cardio, daily movement and fat loss
• Plateaus
• Hormones
• Social events, travel and alcohol
• Maintenance and reverse dieting
• Mindset, motivation and long-term success
The goal isn't just to get you through these 12 weeks.
It's to give you the tools to keep going long after they're over.
Meal Plan + Recipe Bundle
You'll also receive a done-for-you meal plan plus 20+ ideas each for:
• Breakfast
• Lunch
• Dinner
• Snacks
Simple, realistic meals designed to support strength, energy and your body-composition goals — without requiring you to cook a completely separate dinner from the rest of your family.
12 Weeks of Strength Training
You'll receive 4 workouts per week
1 upper body
1 lower body
2 full body
Most workouts take approximately 30–45 minutes.
Every exercise includes demonstrations and coaching cues, and both home and gym options are available.
And no — I'm not giving you random new workouts every week just to keep things "interesting."
Your training is intentionally progressive so you can practice movements, get stronger and actually see what your body can do.
Coaching and Accountability
This is where the new Strong Foundations is different.
You'll receive:
✓ Initial Strong Foundations Kickoff Call
✓ Biweekly live group coaching calls
✓ Community support and accountability
✓ Weekly education and action steps
✓ Progress tracking inside the app
✓ Access to me throughout the program for guidance and questions
Because sometimes you don't need another workout.
You need someone to help you keep doing the workout when motivation disappears.
WEEKS 1–4
BUILD YOUR FOUNDATION
We'll establish your routine, simplify nutrition and teach you how to strength train effectively.
Consistency • Nutrition • Strength • Progressive Overload
You're not trying to change everything overnight.
You're building something you can repeat.
The 12 Week Roadmap
What are we actually going to work on?
WEEKS 5–8
LEARN YOUR BODY
Now we start looking beyond workouts and calories.
Stress • Sleep • Recovery • Mindset • Cardio • Daily Movement
You'll learn why harder isn't always better — and why recovery, movement and your mindset matter just as much as the workout itself.
WEEKS 9–12
MAKE IT LAST
This is where we take everything you've learned and apply it to real life.
Meal Timing • Hormones • Social Events • Travel • Maintenance • Long-Term Success
Because eventually the 12 weeks end.
Your healthy lifestyle shouldn't.
My goal isn't for you to finish Strong Foundations wondering which challenge you should do next.
My goal is for you to finish knowing exactly how to move forward.
Nutrition Coaching
Want me to coach your nutrition, too?
Nutrition education is already included in Strong Foundations.
You do not have to count calories or macros to participate in the program.
But if you have specific body-composition goals and want a more personalized approach, you can add 12 weeks of Nutrition Coaching.
Add Nutrition Coaching +$199
A $450 value exclusively available to Strong Foundations members for $199.
With Nutrition Coaching, you'll receive:
✓ Personalized calorie and macro targets based on your goals
✓ Specific protein, carbohydrate and fat targets
✓ Food-tracking accountability
✓ Review of your nutrition throughout the program
✓ Adjustments when appropriate based on your progress
✓ Coaching around meals, weekends, eating out, hunger, cravings and real-life situations
There is one requirement:
If you choose Nutrition Coaching, I expect you to track your food.
Not because I expect perfection.
Because I can't coach what I can't see.
Tracking gives us information. That information allows us to identify what's working, what isn't and what adjustments will help you move toward your goals.
You won't be expected to eat perfectly.
You'll be expected to participate in the process.
Strong Foundations
$497 paid in full
or 3 monthly payments of $175
12 Weeks
✓ 12-week progressive training program
✓ 4 workouts/week
✓ Home + gym options
✓ 20+ educational videos
✓ Meal plan + recipe bundle
✓ Initial kickoff call
✓ Biweekly group coaching calls
✓ Community + accountability
✓ Progress tracking
✓ App access throughout the program
$696 paid in full
or 3 monthly payments of $240
Everything in Strong Foundations PLUS:
✓ Personalized calorie + macro targets
✓ 12 weeks of food-tracking accountability
✓ Nutrition review
✓ Adjustments based on progress
✓ Personalized nutrition coaching and troubleshooting
Nutrition Coaching Value: $450
Your Strong Foundations member price: +$199
Strong Foundations + Nutrition
Strong Foundations FAQ:
I'm a beginner. Can I do this?
Absolutely. Strong Foundations was intentionally designed to meet you where you are. Exercises include demonstrations and modifications, and your goal isn't to keep up with anyone else in the group. You'll progress from your own starting point.
Do I need a gym membership?
No. Home and gym options are included. If you're training at home, having access to dumbbells and resistance bands will give you plenty of options.
How many days per week will I work out?
Four workouts are programmed each week: one upper body, one lower body and two full-body workouts.
If you only have three days one week, that's okay. You'll complete the upper, lower and one full-body workout and alternate which full-body workout you complete. Consistency beats perfection.
How long are the workouts?
Most workouts take approximately 30–45 minutes.
Do I have to track macros?
No. Strong Foundations includes nutrition education regardless of which option you purchase.
Macro tracking is only required if you choose the Nutrition Coaching add-on, because I'll need accurate information about your intake in order to coach you effectively.
What's the difference between the included nutrition education and Nutrition Coaching?
Everyone learns the foundations of nutrition: protein, carbohydrates, fats, meal structure, fueling, portions, meal timing and sustainable habits. Nutrition Coaching takes that one step further.
You'll receive personalized calorie and macro targets and I'll use your food tracking and progress to provide individualized recommendations throughout the 12 weeks.
What happens on the group coaching calls?
We'll talk about your progress, wins, challenges and questions.
I'll also use the calls to coach around common issues I'm seeing within the group — nutrition, motivation, consistency, training, recovery, weekends, travel or whatever is coming up during that phase of the program.
What if I can't attend a call live?
If you cannot make a live call the Zoom calls will be recorded and loaded into the group forum afterwards.
What if I miss a workout or have a bad week?
Then you're human. You don't restart. You don't punish yourself. And you don't wait until Monday. You pick up where you are and keep moving forward. Learning how to do that is part of Strong Foundations.
Is Strong Foundations a weight-loss program?
Fat loss or body recomposition may be a goal for some participants, but Strong Foundations isn't another rapid-weight-loss challenge. We're focusing on strength, nutrition, movement, recovery and sustainable habits. If body composition is a primary goal and you'd like individualized nutrition targets, consider adding Nutrition Coaching.
How long do I have access to the program?
You’ll have access to the workouts and educational content for 12 weeks for the length of the program + 2 additional weeks after the official end date.
When do we start?
Official start date is October 19, 2026 with a Kick off Call that will occur the day before we officially start workouts!