FIT & STRONG AFTER 45 · 6-WEEK HOME STRENGTH PROGRAM FOR WOMEN 45+
30 minutes. At home. Built to shrink your waistline while you get stronger.
Your first 14 days are free, and my free gluten-free nutrition guide comes with your trial.
Why strength training?
After 45, muscle gets harder to keep, and losing it makes the weight around your middle harder to shift. This program builds that muscle back, using the moves you make in real life: standing up, lifting, carrying, reaching and getting up off the floor.
Built for women 45+. Every jump has a low-impact option, and every workout includes an optional pelvic floor cue, because those muscles support your bladder and work with your deep core.
Food matters as much as training for your waistline, so your trial comes with my free nutrition guide.
Created by Réka Trottier: almost 30 years in fitness, Girls Gone Strong Menopause Coaching Specialist · ACE Fitness Nutrition Specialist · ACE Group Fitness Instructor · TRX Suspension Trainer.
How it works
• 6 weeks, in three 2-week blocks. You get new strength exercises every block, and the challenge steps up in the second week of each block.
• Each strength workout: a 5-minute warm-up, a plyometric move (jump with a low-impact option), then 2 pairs of exercises done back to back.
• Cardio that's never the same twice, so you never get bored.
• A demo video for every exercise, with notes on your sets, reps, tempo, rest and suggested weights.
• Everything is scheduled in your calendar. Busy week? Move any workout. On a busy week, the 3 strength workouts are what count; cardio is a bonus.
• 18 weeks of access, so you can repeat the program or go at your own pace.
6 weeks | 3 blocks of 2 weeks | Under 30 minutes | Dumbbells + resistance bands | CAD $97 after your 14-day free trial
This program is designed to help you build strength, improve your cardio fitness, develop lean muscle and move toward a healthier body composition, with workouts you can actually keep up with.
Track it in the app. Log the weights you use and the reps you do, and your progress is right there in front of you.
What to expect in 6 weeks
Forget the scale. The scale only measures body weight, not body composition. Here's what to watch for:
You lift heavier than you did in week 1.
Moves that felt hard start to feel easier.
Your clothes fit differently around your waist.
Two levels to choose from
BLACK FRIDAY SALE CAD $59
Beginner
For women who are new to strength training or coming back after time off. Every workout is built on functional strength moves, the ones you use in real life: squatting, lifting, carrying, reaching and getting up off the floor. Each strength workout also starts with a plyometric move like a jump (with a low-impact option), to keep your bones and muscles strong. Your strength workouts build the muscle. Your cardio workouts burn extra calories and build your fitness. Add the right food, and that’s what gets your waistline moving. In the second week of each block you add one round, so the challenge grows with you.
Your week: Mon Upper Body · Tue Cardio · Wed Lower Body · Fri Full Body + Core · Sat Cardio · Thu and Sun rest
• 3 strength + 2 cardio a week | Under 30 minutes | Dumbbells + resistance bands
• Suggested starting dumbbells: 2–20+ lb (1–9+ kg), depending on the exercise
BLACK FRIDAY SALE CAD $59
Intermediate
For women who already lift regularly and know the basic moves. You train functional moves with heavier weights, plyometric (jump) moves (with a low-impact option), and a weekly sprint session. Your strength workouts build and keep your muscle. Your 2 cardio workouts and sprint session burn extra calories and push your fitness to a higher level. In the second week of each block, the reps drop and the weights go up.
Your week: Mon Upper Body · Tue Cardio · Wed Lower Body · Thu Cardio · Fri Full Body + Core · Sat Sprint (20 min, optional on busy weeks) · Sun rest
• 3 strength + 2 cardio + 1 sprint interval session a week | Under 30 minutes | Dumbbells + resistance bands
• Suggested starting dumbbells: 3–25+ lb (1.5–12+ kg), depending on the exercise
What it is, and what it isn't
It is:
a structured strength program you follow on your own, with a clear plan for every day.
It isn't:
nutrition coaching or personal feedback.
• Want help with food? Get my free nutrition guide →
• Want me in your corner for training AND nutrition? See 1:1 Coaching →
Questions
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Your first 14 days are free. Try the workouts, see how they fit your week, then continue with the full program for CAD $57.
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Because life happens. Repeat the program, pause for a busy week, or take it slower. It's yours for 18 weeks.
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You still have access for 18 weeks. Repeat the program to see how much stronger you've become since week 1, move up to heavier dumbbells or a heavier band, or move from Beginner to Intermediate. Your app shows you exactly how far you've come.
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Dumbbells in a few weights and a set of long resistance bands. Most band sets come with 4 to 6 bands, so you can move up as you get stronger. Suggested starting weights are included with every exercise.
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No problem. Just continue with the next one.
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Every jump has a low-impact option. Listen to your body and never push through pain.
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No. This program is all training. Your free nutrition guide comes with the trial, and 1:1 Coaching includes personal nutrition support.
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Yes. The workouts are built for home, and they work just as well at the gym.
Six weeks from now, you'll be glad you started today.
Not ready yet? Grab my free nutrition guide and start this week.