Strong[her] - Lean[her] - Fit[her] - Phase 1 -12 Weeks

Evolution of Fitness & Performance

Coach
Colin Bailey

It's time to become the strongest, leanest, fittest version of yourself. StrongHER, LeanHER, FitHER is designed to create strong, confident, powerful women. In order to become physically strong, you must become mentally tough. Qualities ALL women are capable of achieving while developing the strongest, leanest and fittest version of themselves.

The StrongHER, LeanHER, FitHER online training program consists of 4 separate twelve week programs. Each phase is progressive and it is highly recommended you begin with phase one and work your way through each phase taking a 1 week de-load week in between phases. You will have access to each 12 week phase for 1 full calendar year.

" Behind every successful woman is a tribe of other successful women who have her back"

Join our tribe of amazing clients and coaches today!

$197
Get Strong[her] - Lean[her] - Fit[her] - Phase 1 -12 Weeks
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Increase Relative Strength
Relative strength is the total amount of weight your body can lift, relative to your body weight. There is no such thing as "girl" push-ups or pull-ups. Women should be and CAN be just as strong as men are relative to their own bodyweight! Improving an athletes relative strength is often considered to be more important than absolute strength in many sports and everyday activities.
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Increase Lean Muscle
In a world where strong is “masculine” and “Skinny” is something to aspire to be, just be YOU. Make sure you are STRONG for your life, whether you want to compete as an athlete at a high level or be able to carry that car seat without pain in your back. This program is for you, to be the best version of yourself. Empowered, confident & strong!
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Increase Confidence & Self Esteem
Confidence can come from keeping the promises you make to yourself. When you tell yourself you're going to accomplish a task and don't complete it, your self esteem and confidence take a hit. It's like a small debit being withdrawn from your bank account $1 at a time. You barely notice it a the time, but it adds up as time goes on. Now you can hold yourself accountable & watch those CREDITS soar!
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Improve Flexibility & Range of Motion
Move better. Avoid pain. Challenge your body. Moving your body can improve your state. Bad mood? Move your body. Cravings? Move your body. Self care? MOVE, YOUR, BODY!
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Burn Body Fat & have FUN doing it!
Have you ever had a workout program that felt like a chore? We have designed this program to help empower you to keep promises to yourself, achieve your goals and actually make you want to head to the gym. We want you to use your gym time as YOUR TIME, be present in the moment, work hard & know every rep is bringing you closer to the best version of yourself!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All workouts are delivered through the TrainHeroic App so it's easy to make adjustments and keep track of your progress!
Equipment
Required
Barbell // Dumbbells // Weight Plates // Cable Machine // Adjustable Bench // Chin-Up Bar // Foam Roller // Swiss Ball // Resistance Bands
Recommended
Kettlebell // TRX / Suspension Trainer // Weight Vest // Slant Board
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Sample Week
Week 1 of 12-week program
Sunday
Squat - Accumulation 1.1

A

Horse Stance Horizontal - Alternating

2 x 10 @ 0:10

B

Squat - Back - Barbell - Medium Stance

4 x 15 @ 66 %

C1

Split Squat - Front Foot Elevated (FFE) - Dumbbell

3 x 12

C2

Leg Curl - Lying - Supine - Swiss Ball

3 x 12

D1

Step-Up - Poliquin - Dumbbell

3 x 12

D2

Glute Bridge - Medium Stance - Dumbbell

3 x 12

Monday
OH Press - Accumulation 1.1

A

Reverse Crunch - Decline Bench

2 x 15

B1

Overhead Press - Seated - Dumbbell - Neutral Grip

4 x 15 @ 66 %

B2

Chin-Up - Accentuated Eccentric Only - Medium Grip - Supinated

4 x MAX @ 0:10

B3

Pulldown - Close Grip - Neutral - Cable

4 x 10

C1

Press - Decline 15° - Dumbbell - Neutral Grip

3 x 12

C2

Row - Bent Over - Head Supported - Dumbbell - Single Arm - Neutral Grip

3 x 12

D1

Triceps Extension - Flat - Dumbbells - Neutral Grip - Forehead

2 x 12

D2

Curl - Seated - Dumbbell - Supinated

2 x 12

Tuesday
Off Day
Wednesday
Front Squat - Accumulation 1.1

A

Woodchop - High Pulley - Standing

3 x 15

B

Squat - Front - Barbell - Medium Stance - Straps

4 x 15 @ 66 %

C

Deadlift - Rack - Mid Thigh - Medium Grip

4 x 15

D

Calf Raise - Standing - Dumbbell - Single Leg

3 x 15

Thursday
Bench Press - Accumulation 1.1

A

Cable Crunch - Kneeling - High Pulley

2 x 15

B1

Press - Flat - Barbell - Medium Grip

4 x 15 @ 66 %

B2

Chin-Up - Accentuated Eccentric Only - Medium Grip - Supinated

4 x MAX @ 0:10

B3

Pulldown - Close Grip - Neutral - Cable

4 x 10

C1

Overhead Press - Standing - Dumbbell - Single Arm - Neutral Grip

3 x 12

C2

Row - Seated - Low Pulley - Close Grip - Neutral Grip

3 x 12

D1

External Rotation - Arm Adducted - Side lying - Dumbbell - Single Arm

3 x 12

D2

Scapula Retraction - Kneeling - Facing - High Pulley

3 x 12

Friday
**Optional** - Tempo Intervals - Recovery Zone Intervals 

A

Recovery Zone Intervals

1 x 0:12 @ 1:00

Saturday
Off Day
Coach
More from Evolution of Fitness & Performance
coach-avatar Colin Bailey

Elite Fitness Coach with over 10 years of experience working with athletes and general population. Owner and Founder of Evolution of Fitness & Performance located in Airdrie, Canada. 🇨🇦 "Anyone can make you tired, not everyone can make you better"- Martin Rooney

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Ready to become Strong[her], Lean[her], Fit[her]?

Join our team of amazing clients & coaches that are waiting to help you on your journey to becoming the best version of YOURSELF!

Get Strong[her] - Lean[her] - Fit[her] - Phase 1 -12 Weeks
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FAQs
Who is this training for?
Any Woman who wants to get stronger, leaner and see a drastic improvement in their overall health and fitness.
Is there a nutrition plan?
A nutrition guide can be provided upon request
Do I need access to a gym?
Yes! This is a gym based program
How do I get a hold of you?
We are available to chat through the chat feature on the app!
The Proof
verified-athlete-avatar Ariel N.

Down over 20 lbs!

Verified Athlete

"Looks and feels amazing just in time for her bridesmaids dress!"

verified-athlete-avatar Ashlee T.

Competitive Archer

Verified Athlete

"" I have never felt healthier, stronger and more motivated than I do today""

verified-athlete-avatar Nicole M.

"Best Decision I have ever made"

Verified Athlete

""Colin is very dedicated in what he does and takes his job very seriously""

verified-athlete-avatar Corinne G.

"It's a beautiful thing turning 50"

Verified Athlete

""I set a goal to be in the best shape of my life at the age of 50. This included my mental and physical well being. I turn 50 in 4 days, I weigh 128 lbs, can honestly say, I can do a handstand and I have finally achieved balance in my life!""

More from Evolution of Fitness & Performance

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