A foundational course for women who want to be strong for life

Includes a 16-week training plan

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Strength training is the foundation for a long, healthy and active life

Evidence-Backed Benefits of Strength Training: 

Heart Health

Shown to reduce cardiovascular disease mortality by up to 19% 

Metabolic Health

Improves insulin sensitivity making it easier to regulate your blood sugar

Bone Health

Increases bone density and can reduce the risk of osteoporosis

Brain Health

Triggers a cascade of muscle-based proteins that help generate new connections in the brain


Weekly resistance training is associated with lowering the mortality risk associated with disease, complication, accident, or exposure

Better Body Image

Proven to help women be less fixated on weight and size, instead focusing on their physical strength and power

It's more than a 
strength training plan

STRONG is a foundational course giving you the tools you need
for a lifetime of strength. You'll learn:


✔︎  How to set goals that keep you motivated 

✔︎  How strength training impacts your physiology

✔︎ Adaptations for your life stage including puberty, pregnancy,
hormonal birth control, menopause and beyond

✔︎  How to fuel your body before, during and after training

✔︎ Supplements to consider

✔︎ How to adapt your training plan based on your goals, especially 
for individuals who train for endurance events

✔︎ Mobility and injury prevention

✔︎  Equipment to use 

✔︎  A 16 week strength training plan designed to help you safely and
effectively  build to the compound lifts (squats, deadlifts, and presses)

✔︎ Plus you get 42 exercise demo videos with modification options
and lifetime course access


Join the waitlist

This course is for you if you are…

 ✔️ New to strength training but confused by all of the advice you find online
✔️ Already have a strength training routine but want to see more progress
✔️ Want a simple routine that can be incorporated around any goal (aka running, cycling, triathlon goals)
✔️ Are looking for a deeper understanding of all of the factors that go into strength training (nutrition, injury prevention, mindset, etc)
✔️ Looking for community and accountability to get you started

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Learn from qualified experts

Carla DiGirolamo, MD, MSCP

Dr. Carla DiGirolamo is a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist who specializes in the care of reproductive age and mid-life women. She has over 18 years of experience practicing as a fertility specialist and more recently as a menopause health specialist. She is also an endocrine consultant for Wild Health. She has been featured in Boston Magazine’s Top Doctors in the Boston area for  2019, 2020, 2021, 2022 and 2023. 

Cassi Niemann

Cassi Niemann, the owner of CASstrong, is a Barbell Strength Coach and the lead UCanRow2 Master Rowing Instructor with Concept2. She provides online coaching through Barbell Medicine and offers in-person training sessions in Albuquerque, New Mexico. With certifications as a Precision Nutrition Level 1 Coach and a Pregnancy & Postpartum Athleticism Coach, Cassi is passionate about helping individuals of all ages and abilities develop a genuine appreciation for their bodies through strength and conditioning. 

Dina Griffin, MS, RDN, CSSD

Dina Griffin is a Sports Performance Dietitian, Registered Dietitian, and the Owner of The Nutrition Mechanic. Dina works with all levels of adult endurance athletes to support and improve health, vitality, and athletic performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition and fueling plans. She specializes in women’s health, peri- and post-menopause, endurance and ultra athletes, and supporting individuals who have a metabolic condition.

Erin Ayala,  PhD, LP, CMPC

Erin Ayala is a licensed psychologist and researcher who specializes in health and sport psychology. She is a Certified Mental Performance Consultant through the Association of Applied Sport Psychology and is listed as a licensed mental health provider on the United States Olympic and Paralympic Committee's Mental Health Registry. Erin blends her expertise in mental health, research, and performance to make a meaningful impact for active women in sport.


Kim Oslund, MSc, Dip SIM, CAT(C), CF-L1, Pn L1

Kim Oslund is currently the Director of Ozmosis Wellness Inc. and Assistant Athletic Therapist at the University of Victoria. She has completed a Master of Science in Kinesiology and a Diploma in Sports Injury Management. In addition, she maintains her certification as an Athletic Therapist, Precision Nutrition Level 1 certification, and CrossFit Level 1 trainer credentials. In her 19-year tenure as a certified athletic therapist, she has had many opportunities to work both locally and internationally for several Canadian National & Professional Sport Organizations. 

Lynda Rowan,
Course Facilitator

Lynda has been coaching sport for 30 years and looks to inspire others by working with people’s strengths both physically and mentally “You never know if you don’t give it a Go” and “Be the best I can be on that day”. Here coaching education includes: USAT Level 1 Triathlon Coach - long course and short course, Training Peaks University, Feisty Women’s Performance Summit, Triathlon Endurance Summit, Feisty Womens Coaching Mastermind Course-Facilitator, Feisty Fueled Course, Dr Stacy Sims Men are not Small Women Course, Dr Stacy Sims Menopause Course

Join the waitlist for our next cohort

Frequently Asked Questions

Why we chose our partner Previnex