Strength Evolution: From Average to Alpha

McCann Fitness & Nutrition

Functional Fitness, General Fitness, Strength & Conditioning, Weightlifting, First Responders

Coach

KARA MCCANN

This is not a “do whatever feels good” program. Strength Evolution is for women who want real strength, visible progress, and discipline that carries over into life. You get a clear plan. You show up. You get stronger. Built and coached by a firefighter, paramedic, and competitive powerlifter, this program removes confusion and replaces it with structure, accountability, and progression.

What you get: Weekly updated strength + conditioning training Clear progression (no random workouts) Accountability through group check-ins Monthly coaching call (training + nutrition) Nutrition guidance to support performance and recovery A community of women who actually train — not just talk about it

This is for you if: You want structure, not motivation You’re tired of hopping between programs You want to feel confident walking into the gym knowing exactly what to do You value consistency over perfection

This is NOT for you if: You want hand-holding You skip workouts and blame life You’re looking for “soft” training The first 7 days are on me. If you’re ready to stop overthinking and start progressing — you’re in the right place.

$20 / mo

Start My 7-Day Free Trial

Zero Guesswork. Total Confidence.

You never walk into the gym wondering what to do, how much to lift, or if it’s “working.” Every session is programmed with intent so you can train with certainty and leave knowing you did exactly what was required.

Visible Strength You Can Feel.

This isn’t random sweat. The programming is built to make you stronger, tighter, and more capable — week after week. You’ll feel it in your lifts, your posture, and the way you carry yourself outside the gym.

Accountability That Forces Consistency

You’re not doing this alone. Check-ins, group standards, and direct coaching remove the option to disappear when motivation fades. You show up because that’s the environment you’re stepping into.

Training That Fits Real Life

This program respects busy schedules without watering anything down. You get efficient, effective sessions that build strength and conditioning — without living in the gym or burning yourself out.

A Community That Raises Your Standards

You train alongside women who take themselves seriously. No excuses. No comparison. No fluff. Just a group that reinforces discipline, momentum, and the expectation that you follow through.

Features

Direct access to your coach.

You have direct access to coaches who actually pay attention, call you forward, and hold you to the standard you said you wanted.

Programming 5 days per week

Every week is laid out with purpose — strength, conditioning, and skill work designed to build momentum instead of burnout.

Exercise Video Guidance

Clear demonstration videos remove uncertainty so you can move with intention and train harder — without second-guessing your form or wasting time.

Expert-Level Programming & Instruction

This program is written by a firefighter, paramedic, and competitive powerlifter — someone who understands performance, recovery, and life demands.

Committed, High-Standard Community

You’re surrounded by women who show up, follow through, and take their training seriously. No excuses. No comparison.

Delivered through TrainHeroic

Your workouts, progress tracking, coaching feedback, and community live inside one app — execution is simple and consistent. No chaos. No excuses.

Equipment

Required

Barbell // Dumbbell // Treadmill // Plate weights // Gym

Recommended

Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Mobility

Beginner Mobility 1

Monday

Legs

Warm Up

1 x 10:00

Back Squat

4 x 8

Heel Elevated Goblet Squat

4 x 12

Leg Curls

4 x 10

Walking Lunges

3 x 10

Calf Raise

3 x 20

Wednesday

Chest and Tri

Rowing

1 x 1600

Bench Press

4 x 8

Incline DB Bench Press

4 x 10

DB Fly

3 x 12

Bench Dips

3 x 12

Tricep Pushdown

3 x 10

Push-Up

1 x 50

Friday

Back and Bi

Warm Up

3 x 10

Pendlay Row

4 x 8

Reverse Grip Lat Pull Down

4 x 10

Cable Face Pulls, Video

3 x 8

DB Bicep Curls, 21s

3 x 21

Saturday

Booty and Shoulders

RDL

4 x 12

Bulgarian Split Squat

4 x 8

Chest Supported Lateral Raise

3 x 8

Pike Pushup

3 x 6

Landmine Donkey Kick

3 x 6

Floor Seated DB Shoulder Press

3 x 8

Coach

More from McCann Fitness & Nutrition

KARA MCCANN

I coach women who are done guessing. With 20+ years in the fitness industry, I specialize in strength, body recomposition, and disciplined execution. I’m a firefighter, paramedic, and competitive powerlifter — so my coaching reflects real life, not influencer fantasy. Expect structure, accountability, and training that actually works. No fluff. No excuses. Just progress.

Why is this only $20?

Have you seen groceries, my friend? The world is hard enough without having to pay a ton of money for coaching.

Start My 7-Day Free Trial

FAQs

Who is this for?

Anyone with a body, a phone and a desire to better themselves.

What should I expect?

Lifting, conditioning and getting strong.

What do you mean by, "lot's of communication"?

This means I will answer any and all questions that you have as soon as I am able. I enjoy helping and educating so I will answer anything fitness and nutrition related.

What if I don't like it?

Then you don't like it. No big deal. That's why the first week is free.

Is Kara really coaching me?

I absolutely am. You can even message me through the app.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Strength Evolution: From Average to Alpha