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STRONG4Her
STRONG 4Her
4 WEEKS
WHAT’S INSIDE
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About the program
A proven program that will jumpstart your transformation. For motivated women who are ready to transform their midlife into their strongest years yet, but don't know where to begin. During the next 4 weeks you will get: the foundational phase of our Fit4Her method and the strong systems workouts used to optimize muscle and burn body fat. We are going to kickstart your metabolism and begin to sculpt your body all while eliminating the frustration and overwhelm. Your body will start to change and you will begin to feel energized. Get ready to change your life in just 4 weeks!
BUY NOW $14.99Features to help you succeed
Reminders
Set workout reminders to stay on track!
STREAKS
Complete at least one workout every week to get a streak!
VIDEOS
Easy to follow videos for every workout in the app
NOTES & LOGGING
Take notes on your workouts and log weights, time and reps!
FAVORITES
Save your favorite workouts with the click of a button
OFFLINE ACCESS
Download inside the app so you can access them offline
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NUTRITION
COMING SOON
If you’re sick of hormonal weight gain, sleepless nights, mood swings and running on empty…look no further!
NOURISH4Her simplifies the art of aging vibrantly with science-backed nutrition and hormone support programs – that actually work!
You’ll get access to meticulously designed nutrition plans, and delicious recipes with options tailored to your needs and preferences. Whether you’re at home or dining out, this program will help you nourish yourself with confidence!
FIT4HER METHODOLOGY
Like so many women, I hit a challenging season in my late 40s when perimenopause blindsided me. Seemingly overnight, my body changed, and nothing I had done before was working anymore.
That’s when I became obsessed with learning everything I could about women’s metabolism, hormones, and the science behind aging strong. Through this, I discovered a personalized approach that helped me reclaim my health, fitness, and confidence—and now, I’m here to help you do the same!
Here’s the truth: Every BODY is different. If an “influencer” or “health guru” tells you to follow their exact formula to feel like yourself again—run. What works for your best friend won’t necessarily work for you. You’re here because you want to take control of how you age and do it in the strongest, most confident, and badass way possible.
And that’s exactly what we help women like you achieve—a fully customized, sustainable path to total body confidence at any age!
My Credentials & Expertise:
- Certified Menopause Coach
- ISSA Sports & Strength Conditioning Specialist
- Registered Holistic Nutritionist
- Certified Culinary Nutritionist
- Certified International Health Coach
- ISSA Certified Personal Trainer
- 25 years owner and operator of FIT4HER
- Personal Training and Nutrition coaching for over 30 years
- Competed internationally as a Figure Skater, running, Bikini and Figure athlete
- Studied Psychology at Carleton University
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FREE DOWNLOAD
Get My FREE Fat Loss Blueprint
Thrive in midlife with my 30-30-60 Method
Includes:
- Sample meal plan with recipes
- Overview of hormones and how imbalances affect weight loss
- Tips on how to eat for your hormones
- Protein, fiber, and healthy fats cheat sheets
- Nutrition and lifestyle tips for women over 40
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ABOUT ME
Karen is a former competitive figure skater, and professional Fitness Competitor with 30+ years of experience as a registered Holistic Nutritionist and Strength & Conditioning specialist. She has coached thousands, from gym novices to elite athletes, and now specializes in helping women over 40 optimize their metabolism, gut, and hormone health for sustainable fat loss and lasting vitality.
Despite competing at the Arnold Schwarzenegger Sports Festival and winning fitness competitions, Karen battled body dysmorphia, binge eating, and depression. After years of extreme dieting, she finally found balance—until perimenopause hit. The way she had been eating and training no longer worked, and she felt like she was losing control of her body. That wake-up call led her to dive deep into the science of female metabolism, hormones, and the critical role of muscle in aging.
Now in her 50s, Karen is on a mission to help women over 40 feel stronger, healthier, and more confident than ever—even better than in their 20s. She understands firsthand what it takes to navigate midlife changes and has developed a proven formula to help women age in reverse while feeling their absolute best.
FAQS
I’m a beginner; will I be able to do your workouts?
YES! My workouts are scalable to any fitness level. Plus, with easy-to-follow video instruction on every exercise, you’ll never be left wondering how to move! I show you, through video, how to do every single exercise. I will show you how to do it the right way and also the wrong way so that you can learn to strength train safely!
How long are the workouts?
The workouts are between 30-50 minutes.
Do I need a gym membership?
Only if you want to work out in a gym; if you don’t, you can modify it for home very easily.
Do I have to start the program at a specific time?
This course is a do it yourself program, you can purchase and start anytime:)
Do you give out meal plans?
No, but I will be soon! If you have questions in regards to a personalized meal plan you can email me at karen@fit4her.ca
What equipment do I need for the workouts?
What equipment do I need for the workouts?
Option 1 - “GYM” or Option 2 - “HOME”. They are designed to mirror each other directly, so the only difference is the equipment used.
The GYM program is a barbell and machine-planned program designed to be done at a gym with full equipment or at a well-stocked home gym (a home gym with a barbell and plates, squat/bench rack OR an all-in-one machine like an Inspire F2 Cable & Smith Machine set up).
The HOME program is a dumbbell-based program that can easily be done in a home gym with minimal equipment. OR, if you are a beginner and the machines at the gym intimidate you, you can start with this home/dumbbell program at the gym!
If you want to do the home/dumbbell program in your home gym, the ideal equipment list for these workouts would be:
- A solid set of dumbbells in pairs from 5lb up to 35 lbs to start (ideally), but to start, if you had pairs from 5-25 lbs, that would be great.
- A set of booty bands
- A suspension trainer/knock-off TRX that you can mount on a door with a doorstop. Look on Amazon for a “suspension trainer” and most of them will have a stopper to anchor it into a door. They’re very inexpensive, like 40 or $50.
- A small bench that can incline would be a great idea as well.
- A Swiss/stability ball is great, too
How long do I have access to the program?
Anything you purchase on the FIT4HER app, you will have access to for the lifetime of the app.
Have more questions?
Feel free to email me at karen@fit4her.ca! I’d love to hear from you!
