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The StrongHer Blueprint
It’s time to get StrongHer Together.
Introducing the StrongHer Blueprint
Are you looking to take your progress to the NEXT LEVEL with 1:1 support? The StrongHer Blueprint was created to help you build a strong, capable body both in and outside of the gym, accomplish your performance/physique goals, increase your confidence, and live a balanced lifestyle through well-written, highly effective/strategic 1:1 strength training programs and supportive nutrition plans!
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Who is this for?
Women who are familiar with and enjoy resistance training!
Women who want to build a strong, sexy, toned, curvy in all the right places, body of their dreams!
Women are ready to show up for themselves and are eager to bring those final pieces of the puzzle together with a completely individualized plan to achieve a badass physique!
Women who understand the value of 1:1 coaching and are READY to stop spinning their wheels and achieve REAL RESULTS!
What The Program Includes
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Onboarding + Welcome Gifts
Once you have committed to your program you will get added into Everfit (all in one coaching app) and begin the onboarding process.. This begins with filling out an onboarding questionnaire and ends with a kick off call via zoom where we discuss your starting protocols.
You will also be sent welcome packet in the mail with some goodies to get you started!
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Custom Training Program
Custom training program specific to your goals, experience and limitations will be provided via Everfit for easy access and progress tracking. Your program includes video and written instructions for all exercises.
You will receive a loom video explanation at the beginning of each new training phase so you know exactly what you’re doing and why.
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Nutrition Protocols
You will also be provided with a set of macros that will support your performance and body composition goals while taking your dietary preferences, limitations and lifestyle into account. These will be monitored and adjusted as needed via weekly check ins.
In addition to tracking macros we will work on increasing your confidence eating intuitively so you do not have to rely on tracking to maintain progress long term.
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Formal Weekly Check Ins
You will be provided with a shared google sheet to complete and submit each week. This is where all lifestyle and mindset coaching is implemented, form videos are reviewed, and all protocol adjustments are made and discussed.
You will receive feedback via loom video within 24 hours after which you are able to contact me 24/6 via DM in Everfit for additional questions and support.
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Quarterly Zoom Calls
We will meet via Zoom for 30-45 min every 3 months during which time we will discuss the progress you have made, any challenges you need additional support overcoming, and new goals you have in mind to ensure we are always on the same page and your program evolves with you as you progress over time.
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Community Forum
You will have exclusive access to the The StrongHer Blueprint Community Forum as well as The StrongHer Training Chat for additional support .
Ready to Get StrongHer?
You’ve got options, girl!
Best Savings
6-Month Program
$500 p/mo or $2,700 PIF
Best Value
12-Month Program
$450 p/mo or $4,860 PIF
Questions? I’ve got you covered.
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The StrongHer Blueprint is for women who want to take their progress to the NEXT LEVEL and build a strong, sexy, toned, badass physique while enjoying life through investing in a completely customized and supportive 1:1 coaching experience.
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The cost varies between $450-$500 per month.
Do remember that this is an INVESTMENT in your health/goals and cost of the program directly reflects my education, experience, and the quality of service you will receive as a StrongHer Athlete.
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Your first step is to submit an application. This allows me to see if we’re a mutual good fit to work together. Once I receive your application, I will review your answers and contact you via the preferred method indicated (text, email, or social media). We will schedule a call to discuss your application and whether or not the the StrongHer Blueprint is a good fit for you. If so, we can take the next steps to begin this journey together! If not, that's ok too! I will point in the direction I think would be more beneficial to you at this time.
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All programs are custom to the individual, including WHERE you will be training and the equipment you have available. So you do not need a gym membership, and if you prefer to train at home, your program will be designed to reflect the equipment you have available.
For best results, I suggest (at minimum) having a set of door-anchored resistance bands, a selection of light to heavy (to you) dumbbells, and an adjustable bench.
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I do not require my clients to track macros, HOWEVER, I do find that the clients who do put the time and effort into learning how to track their intake make the most progress in their program. The goal is to be able to utilize tracking as a tool for efficient progress and to transition to intuitive eating once the desired results have been achieved. So, it's not a requirement, but HIGHLY recommended.
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No. I am not a Registered Dietician; therefore, it is out of my scope of practice to provide meal plans. As a nutrition coach, I will provide you with a set of custom macros/calories, which will be adjusted as you progress. The goal of the program is for you to learn how to develop a healthy lifestyle while being able to eat the foods YOU enjoy, and providing a meal plan to follow does not allow for this.