The Strong & Fearless Mentorship
3 Month Muscle And Strength Building Coaching For Women
Strategic weight-training program designed specifically for women who want to actually look like someone who lifts, add weight to your squat, bench and deadlift, get more chin ups (or your first), without the low back and hip pain.
This is for you if...
You’re afraid to go heavier on your big lifts. You know you can lift more, but every time you try, self-doubt kicks in, and you back down. Fear of failure or injury keeps you stuck at the same weight.
You’re confused about nutrition. You see women eating 2-3k calories while looking shredded, but when you try eating more, you feel bloated and panic you’ll just ‘gain fat’. So, you go back to eating less.
You’re doing “all the right things” but still don’t look like someone who lifts. You train multiple times per week, eat healthy, prioritize sleep, and do cardio—but you still don’t look like someone who lifts (see visible muscle).
You’re stuck in your lifts. Chin-ups feel impossible, deadlifts hurt your back, squats hurt your hips and you haven’t hit a PR in months. Deep down, you know you’re capable of more, but something is missing.
What you can expect...
A coach giving you feedback every week so you'll know exactly how to progressive overload and PR smartly and safely.
Gain muscle on your back, arms, grow your glutes, increase overall strength, elevate your training so you can stop feeling stuck!
You'll start to see change in your body and look and actually look like a badass lifter. People will see you and say “Oh, she definitely lifts”;
You’ll feel safe lifting heavier and do it pain free! You’ll learn correct technique and programming so you will stop having hip/knee pain with you squat and back pain when you deadlift.
You’ll stop second guessing on what weight you should be lifting. You’ll push past plateaus and see yourself lift weight you never thought possible, confidently. You’ll learn how to progressive overload with percentage based programming.
Coaching Includes:
✅A science based program every 4 weeks to help you push past plateaus, hit PRs in your squat, deadlift, bench and get more chin ups. You’ll actually look like someone who lifts, gain visible muscle in your legs, back, arms and grow your glutes.
✅Weekly 1:1 form feedback: to prevent injuries and improve your technique.
✅Video demos: of each movement through my app.
✅Nutrition Coaching: general guidance on what you should be eating to make sure you are getting the most out of your performance in the gym.
✅Weight instructions: I will guide you on exactly what weights you should be lifting on your big lifts each week, when and how to pull back. You will strategically progress from a deload week up to a peak week. You will see how to calculate the exact % of weight you should be lifting each week.
✅Monthly group coaching calls: we will have a 45-60min call once a month where I'll do a deep dive on everything that has an impact on your progress like sleep, stress levels, limiting beliefs, nutrition, cardio etc.
✅Community: a shared group chat and coaching calls with the other women for hype, support and accountability!
FAQs
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Yes, once we get on our first check in call, we will discuss your current nutrition struggles and from there I will decide if we do macros, calorie counting or intuitive eating habits. Throughout the 3 months I will give you general guidance on what you should be eating to hit your goals and checking in on our calls to make sure you are eating the right amount the fuel your lifts.
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There are 2 options depending on how many days you can realistic lift. Both programs are created to build strength and muscle.
4 Day: 2 Lower Body & 2 Upper Body Training Sessions Per Week
3 Day: 3 Full Body Training Sessions Per Week
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Yes there will be 30-45 minute monthly group coaching calls so you'll know exactly what you should be doing. These calls will be shared with a small group (5-7 other women). There is also access to me outside of this through our Whatsapp group where we all connect weekly. Along with bonus educational calls. So much accountability and support.
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You will need access to at minimum a squat rack, a barbell, plates, a flat bench, a cable machine or long bands and adjustable dumbbells. You can do this in a home gym if you have the above!
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Yes there are monthly and weekly payment plan options
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If after 30 days you are unhappy and decide it's not for you then no issue, you can get a partial refund on the remaining 3 months. But I am confident you will love it
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I will give you specific weight recommendations so you know exactly what to lift each week on the big lifts!
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Yes I do weekly 1:1 form checks in our facebook so that you can keep progressing safely.
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The most common reasons women fail at programs are inconsistcey, which is why there is so much accountability in this program, from coaching calls, to form checks to the community of support from all the other women in the group chat, it’s almost impossible for you to fail at this. I have designed the program so it’s realistic for you to do, there are 3 or 4 day options to work for your schedule!
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Not likely, I only open this up 2x per year but usually people re-sign so I don’t need to open it up again.
Testimonials
Hi, I’m Sarah!
The 33 year old creator of The Strong And Fearless Mentorship - something I WISH I had 10 years ago!
I have struggled with under eating, over exercising to over eating and over lifting to finding the absolute sweet spot - which is why I created this mentorship. So women like you and me can actually see muscle definition and feel as strong as possible without being in pain. Believe me, I know what it’s like to do all the ‘right things’ and still not see the results you should.
It’s about lifting with intention, a science based structured program, resting with intention and eating with intention - while still living a life outside of the gym!!
I know what it’s like to be consumed by ‘fitness’ but this program is the perfect balance of being a complete Muscle Mommy, while still feeling hot and confident in a tight dress for date night.
Yes, you can have it all. Welcome to stepping into the most confident, feminine, empowered version of you, inside and outside of the gym.