Strong Foundations

Build strength. Fuel your body. Create consistency that actually lasts.

Strong Foundations: A 12-Week Strength & Nutrition Program for Women Who Want Real Results Without Burnout

Build strength, improve your nutrition, and create sustainable habits — without extreme dieting, endless cardio, or perfection.

Created by a Physical Therapist, Personal Trainer, and Nutrition Coach.

You don’t need experience. You don’t need perfection. You just need a starting point.

WHO THIS PROGRAM IS FOR:

The woman who is sick of struggling in her own body and wants to get stronger and feel better.

The woman who is overwhelmed by nutrition and tired of dieting or maybe you’ve tried programs before but struggled to stay consistent.

The woman who wants structure — but still flexibility for real life, because we are all busy, but health needs to be a priority.

The woman who has considering 1:1 coaching but you aren't quite ready to pull the trigger and you want a strong starting point first.

WHAT’S INCLUDED

20+ Educational Videos

Short, practical videos that explain the why behind what you’re doing.

Topics include:

Building consistency (without all-or-nothing thinking)
Protein, carbs, and fats made simple
Meal timing & fueling for workouts
Strength training fundamentals & progressive overload
Stress, sleep, and recovery
Cardio myths & fat loss
Plateaus, reverse dieting, and maintenance
Mindset, motivation, and long-term success

Meal Plan + Recipe Bundle

Done for you meal plan

20+ meal ideas each for:

Breakfast
Lunch
Dinner
Snacks

Simple, realistic, and flexible

Designed to support strength, energy, and fat loss.

12 Weeks of Strength Training

4 workouts per week

1 upper body
1 lower body
2 full body

Home and gym options included

Progressive and scalable with clear demos and coaching cues.

Mindset and Habit Support

Strong Foundations isn’t just about workouts and food — it’s about building habits that last.

Weekly mindset topics
Reflection prompts and printable tools
A supportive community space for accountability and encouragement

How Strong Foundations Works

Purchase the program
Get immediate access to workouts, videos, and resources
Start Day 1 when you are ready
Follow the plan at your pace
Build confidence, strength, and momentum

START NOW!

Two payment options are available: pay in full for $800, or choose three monthly payments of $275.

Use code FOUNDERS15 for 15% off pay in full price-- Limited time offer!

Pay in full ($800) for discounted price!

Let's GO!

Pay $275 monthly x 12 weeks

Use code FOUNDERS10 for 10% off monthly payment-- Limited time offer!

I'm SO READY!

Strong Foundations FAQ:

Who is Strong Foundations for?

Strong Foundations is designed for women who want to build strength, improve nutrition, and create consistency — without extreme dieting or overwhelming rules. It’s ideal if you feel stuck, inconsistent, or unsure where to start, and want a structured plan that fits real life.

Is this a challenge?

No. This is not a challenge. There’s no start/end pressure, no before-and-after hype, and no “all-or-nothing” mindset. Strong Foundations is a 12-week program focused on education, habit-building, and long-term results. You start the day you purchase.

Do I get coaching or support?

Yes. You’ll have biweekly in-app check-ins to help you stay accountable, ask questions, and get guidance as you move through the program.

Do I need gym access?

No. All workouts include home and gym options, so you can complete the program no matter where you train. Whether you have dumbbells at home or access to a full gym, the program adapts to you.

How many workouts per week are included?

The program includes 4 workouts per week:

1 upper body
1 lower body
2 full body

If you can only train 3 days per week, you’ll do 1 upper, 1 lower, and 1 full body workout — alternating which full body workout you skip each week. Flexibility is built in.

How long are the workouts?

Most workouts take 30–45 minutes, making them realistic for busy schedules while still being effective.

Is nutrition included?

Yes. You’ll receive a meal plan and recipe bundle with 20+ meal ideas for breakfast, lunch, dinner, and snacks. Nutrition education focuses on fueling, balance, and sustainability — not restriction or rigid tracking. If you would like 1:1 macro coaching please reach out and this can be added on to your program.

Do I have to count calories or macros?

No. Tracking is optional. The program teaches portion awareness, balanced meals, and fueling strategies so you can get results with or without tracking. If you would like 1:1 macro coaching please reach out and this can be added on to your program.

What kind of results can I expect?

Results vary, but clients commonly report:

Increased strength and confidence
Better energy and recovery
Improved relationship with food
More consistency and less burnout
Fat loss or body recomposition (when appropriate)

The focus is sustainable progress — not quick fixes.

Is this good if I’m considering VIP coaching later?

Yes. If you’ve been considering 1:1 coaching but aren’t ready to commit yet, Strong Foundations is the perfect starting point. It introduces you to the training style, nutrition philosophy, and education you’d receive in higher-level coaching.

How long do I have access to the program?

You’ll have access to the workouts and educational content for 12 weeks from the day you start the program.

What if I fall behind or miss a week?

That’s okay. This program is designed for real life. You’re not behind — you simply pick up where you left off. Progress comes from consistency over time, not perfection.

What are the payment options?

You can choose to pay $800 in full or split it into three monthly payments of $275.