StrongHER
Unlock Your Strength: Transform your body and mind with my signature12-Week Muscle Building Program for Women 35+
This strength based program focused on progressive overload for women who want to gain muscle, lose fat, create definition and discover their inner BADASS (heavy on the badass 😮💨)
TWO WAYS TO JOIN:
1:1 COACHING with Kristin - Chose your start date, welcome call with Kristin, access to the LIVE FREE app, exercise modifications (up or down), weight tracking, recipe guides, weekly check-ins, and in-app messaging.
PROGRAM ONLY - Get immediate access to the full program and complete it on your own schedule. This is only recommended for intermediate to advanced exercisers.
Build Muscle. Lose Fat. Discover your inner BADASS.
It's time to invest in you!
Are you a woman 35+ looking to redefine your fitness journey?
Have you tried fitness programs before, only to feel disappointed with your lack of support and results?
Are you brand-new to fitness and feel completely overwhelmed and have no idea where to start?
Are you a seasoned exerciser who took some time off and are ready to get back in the game?
PERFECT! I AM GLAD YOU ARE HERE.
StrongHER was designed specifically for you. It’s time to break free from the myths that feeling confident in your skin is only for the young and redefine what strength means in your life.
Feeling stronger, more confident, and more energetic than ever before.
Aging doesn't have to define you!
As we age, several changes occur in muscle and hormone function:
Muscle Changes
😭Muscle Mass Reduction: Women tend to lose muscle mass and strength as they age, a process known as sarcopenia. This typically begins around the age of 30 and accelerates after 60.
🙄Decreased Muscle Quality: The remaining muscle fibers often decrease in quality, leading to reduced strength and endurance.
🤦🏼♀️Metabolic Decline: Less muscle mass can lead to a slower metabolism, making it easier to gain weight and harder to lose it.
Hormonal Changes
🧐Estrogen Decline: Around menopause (usually between ages 45-55), estrogen levels significantly drop. Estrogen helps maintain muscle mass and strength, so its decline can contribute to muscle loss.
😟Testosterone Reduction: Although present in smaller amounts, testosterone levels also decline with age, impacting muscle mass and strength.
😫Growth Hormone: Production of growth hormone, which helps maintain muscle mass and bone density, decreases with age.
😳Insulin Resistance: With age, women may become more insulin resistant, which can impact muscle mass and fat distribution.
😤Cortisol Increase: Chronic stress can lead to higher cortisol levels, which can break down muscle tissue and increase fat storage.
The good news is there are simple steps you can take to age in reverse!
💪🏽Strength Training: Regular resistance training can help maintain and build muscle mass, improve strength, and boost metabolism.
🥦Nutrition: A balanced diet rich in protein, healthy fats, and complex carbohydrates supports muscle maintenance and overall health.
😴Adequate Sleep: Quality sleep is crucial for muscle recovery and hormone regulation.
🧘🏾♀️Stress Management: Techniques like yoga, meditation, and deep breathing can help manage cortisol levels.
YOU CAN feel strong, athletic and HEALTHY as you age!
INSERT STRONGHER
Expertly Designed for Women 35+
StrongHER is tailored to meet the unique needs of women over 35, focusing on safe, effective techniques that respect your body’s capabilities and potential.
What You’ll Achieve
⚡️Increased Muscle Tone: Sculpt your body with lean, toned muscles that enhance your natural shape.
⚡️Enhanced Strength: Build functional strength that makes everyday activities easier and more enjoyable.
⚡️Improved Metabolism: Boost your metabolism to burn fat more efficiently, even at rest.
⚡️Greater Confidence: Feel empowered and confident with a stronger, healthier body.
WHAT YOU CAN EXPECT
Over the 12 weeks you will move through 4 phases:
PHASE 1 - PATTERNS
This is phase 1 of StrongHER, this phase is 2 weeks and the focus of this phase is on the 5 basic movement patterns of all movement, push, pull, hinge, squat, lunge.Whether you are an experienced lifter or a brand new beginner, these movement patterns are where the magic happens.
PHASE 2 - PROGRESSIONS
This is phase 2 of StrongHER, this phase is 2 weeks and during this phase we will continue to work on our 5 basic movements AND we will start to incorporate complex movement patterns and start progressing our weights.
PHASE 3 - PROGRESSIVE OVERLOAD
This is phase 3 of StrongHER, this phase is 4 weeks and now we are starting to cook with gasoline, here is where we will really start to ramp up the workouts, Hypertrophy, aka muscle growth is the focus. High volume working up to failure.
PHASE 4 - PERFORMANCE
This is phase 4 of StrongHER, this phase is 4 weeks of setting this “b” on fire. We are going to focused on pushing our limits, muscles aregoing to be popping and definition is really starting to show 💪🏽 We will play around with tempo, rep counts, supersets, isolations and much more.
16 MUSCLE BUILDING WORKOUTS
The 12-week program is broken down into FOUR PHASES:
PATTERNS- 2 weeks, 3 days/week, total body workouts
PROGRESSIONS - 2 weeks, 3-4 days/week, total body workouts
PROGRESSIVE OVERLOAD - 4 weeks, 5 days/week, body part splits
PERFORMANCE - 4 weeks, 5-6 days/week
Each phase is created to help you build the skills and confidence to push your limits to build muscle. We will be tracking our weights each workout allowing us to see our progress.
Videos and Tracking Sheets
Each workout is accompanied with form video along with cues of how to set up each exercise to get the most out of each movement. I also share common faults I have seen over the years and how to correct them.
In addition to the videos, EACH workout includes a PDF with instructions and rep counts for each workout, there is also space for you to TRACK your weights.
Please note you will need access to at least a light, medium, and heavy set of dumbbells. The more choices you have available the better.
Time Commitment
This program requires a 3-5 day per week commitment.
I have created a suggested calendar. You may start on any day of the week but I would suggest following the layout of the workouts and rest days.
If you decide to enroll with the support and community, I will be available to help you adjust the calendar if needed to meet your individual needs.
Please note if you are not able to do all 5 days or complete the longer workouts, it's okay to move things around and make the workouts a little shorter.
BUT, if you aren't able to commit to at least 30 minutes 3 days a week, I wouldn't invest in this program.