You Don't Need More Workouts.

You Need a Better Plan.

An 8-week strength training program for women in perimenopause who want to build muscle, increase strength and take their training to the next level.

Real women. Real results.

Real women. Real 12-week changes inside STRONGHER

Your body has changed.

Your training should too.

You’re not 25 anymore, so why are you still working out like you are

Somewhere along the way your body started to change. You’re noticing changes around your stomach, arms and hip.

You're still lifting weights and showing up for your workouts, but you're not seeing the same results you used to.

Maybe you've been doing the same exercises, lifting the same weights, or jumping from one workout to the next without a clear plan for progressing.

You're putting in the work, but you're not necessarily getting stronger, building the muscle you want, or seeing the changes you're working so hard for.

And the last thing you want is to spend more time working out or push yourself harder just to get results.

You don't need more workouts.

You need a structured plan that helps you build muscle, get stronger, and make the work you're already doing count.

You start getting stronger instead of lifting the same weights over and over again.
You start building muscle and seeing definition
You become more confident and start pushing yourself more.
You walk into every workout with a purpose and know exactly what you’re working towards.
You finally start to see your consistency paying off.

Imagine what happens when every workout has a purpose?

Less Guesswork. More Purpose. Real Progress.

✅ Build muscle and improve definition so you can see the results of your hard work.

✅ Get stronger with a progressive training plan that challenges you week after week.

✅ Stop guessing what to do next with structured workouts that tell you exactly what to do and when to progress.

And most importantly, feel strong, capable, and confident in your body again.

I'm ready

Two ways to train. One goal: get strong AF

Home edition*

For the woman who wants to build muscle, get stronger, and challenge herself without leaving the house.

Designed for women who already have strength training experience and want a structured plan that makes the most of their home equipment.

Equipment needed:

Dumbbells and/or Kettlebells (variety of weights recommended)
Bench

For the woman who wants to walk into the gym with a plan, push heavier weights, and take her strength to the next level.

Designed to make use of barbells, machines, and gym equipment to help you build muscle and progressively get stronger.

Equipment needed:

Dumbbells and/or Kettlebells (variety of weights recommended)
Barbell
Squat rack
Pull up bar (assisted and/or bands if needed)

Gym edition

Same goal. Same commitment.

Just choose where you want to put in the work.

*NOTE: Have a home gym? You can follow the Gym Edition as long as you have access to the required equipment.

A complete strength plan without the overwhelm.

8 weeks of structured strength workouts
Exercise instructions with sets, reps and rest periods
A clear progression plan so you know when to increase the challenge
Guidance on how to get started and use the program

Hi! I’m Tiana!

I'm 46, in perimenopause, and stronger than I've ever been.

I'm a competitive powerlifter and have spent the last 15 years coaching women in the gym to build strength and confidence.

But I wasn't always this woman.

I used to be a cardio addict who felt completely overwhelmed in the gym. It wasn't until I started following a structured strength training program that everything changed.

Not only did my body change, but so did my confidence and what I believed I was capable of.

And that's exactly what I want for you.

What Others Are Saying…

Ready to get Strong AF?!

One time investment $XX

Learn more

You've already built the habit of showing up.

Now it's time to see what you can really do with a plan designed to help you progress.

Your 8-Week Strength Program Includes:

✅ 8 weeks of structured strength training

✅ Progressive workouts designed to build muscle and strength

✅ Your choice of Home or Gym Edition

✅ Instant access to your downloadable PDF

Learn more

FAQ

STRONG AF is designed for women who already have some experience lifting weights. You don't need to be an advanced lifter, but you should be comfortable with basic strength training exercises and proper form.
Yes!
4-5 days per week depending. Each workout is structured to help you build muscle, increase strength, and make progress without spending endless hours training.
Life happens! You don't have to follow a perfect schedule to make progress. Pick up where you left off and keep going. Consistency over time matters more than perfection.

Not at all!
While STRONG AF was created with women in perimenopause in mind, any woman with strength training experience who wants to build muscle and get stronger can benefit from it.
Both programs are designed to help you build muscle and strength. The Home Edition uses dumbbells and/or kettlebells and a bench, while the Gym Edition incorporates barbells and other gym equipment.
If you have a fully equipped home gym, you can absolutely choose the Gym Edition!

You Don't Need More Workouts.

You Need a Better Plan.

An 8-week strength training program for women in perimenopause who want to build muscle, increase strength and take their training to the next level.

Real women. Real results.

Your body has changed.

Your training should too.

You’re not 25 anymore, so why are you still working out like you are

Somewhere along the way your body started to change. You’re noticing changes around your stomach, arms and hip.

You're still lifting weights and showing up for your workouts, but you're not seeing the same results you used to.

Maybe you've been doing the same exercises, lifting the same weights, or jumping from one workout to the next without a clear plan for progressing.

You're putting in the work, but you're not necessarily getting stronger, building the muscle you want, or seeing the changes you're working so hard for.

And the last thing you want is to spend more time working out or push yourself harder just to get results.

You don't need more workouts.

You need a structured plan that helps you build muscle, get stronger, and make the work you're already doing count.

You start getting stronger instead of lifting the same weights over and over again.

You start building muscle and seeing definition

You become more confident and start pushing yourself more.

You walk into every workout with a purpose and know exactly what you’re working towards.

You finally start to see your consistency paying off.

Imagine what happens when every workout has a purpose?

Less Guesswork. More Purpose. Real Progress.

✅ Build muscle and improve definition so you can see the results of your hard work.

✅ Get stronger with a progressive training plan that challenges you week after week.

✅ Stop guessing what to do next with structured workouts that tell you exactly what to do and when to progress.

And most importantly, feel strong, capable, and confident in your body again.

Two ways to train. One goal: get strong AF

Home edition*

For the woman who wants to build muscle, get stronger, and challenge herself without leaving the house.

Designed for women who already have strength training experience and want a structured plan that makes the most of their home equipment.

Equipment needed:

Dumbbells and/or Kettlebells (variety of weights recommended)

Bench

For the woman who wants to walk into the gym with a plan, push heavier weights, and take her strength to the next level.

Designed to make use of barbells, machines, and gym equipment to help you build muscle and progressively get stronger.

Equipment needed:

Dumbbells and/or Kettlebells (variety of weights recommended)

Barbell

Squat rack

Pull up bar (assisted and/or bands if needed)

Gym edition

Same goal. Same commitment.

Just choose where you want to put in the work.

A complete strength plan without the overwhelm.

8 weeks of structured strength workouts

Exercise instructions with sets, reps and rest periods

A clear progression plan so you know when to increase the challenge

Guidance on how to get started and use the program

Hi! I’m Tiana!

I'm 46, in perimenopause, and stronger than I've ever been.

I'm a competitive powerlifter and have spent the last 15 years coaching women in the gym to build strength and confidence.

But I wasn't always this woman.

I used to be a cardio addict who felt completely overwhelmed in the gym. It wasn't until I started following a structured strength training program that everything changed.

Not only did my body change, but so did my confidence and what I believed I was capable of.

And that's exactly what I want for you.

What Others Are Saying…

Ready to get Strong AF?!

One time investment $XX

You've already built the habit of showing up.

Now it's time to see what you can really do with a plan designed to help you progress.

Your 8-Week Strength Program Includes:

✅ 8 weeks of structured strength training

✅ Progressive workouts designed to build muscle and strength

✅ Your choice of Home or Gym Edition

✅ Instant access to your downloadable PDF

FAQ

Is this program suitable for beginners?

How many days a week will I train?

What if I can't complete all the workouts?

Do I need to be in perimenopause to do this program?

What's the difference between the Home and Gym editions?

You're Already Strong.

Let's See How Strong You Can Get.

You don't need another random workout or more time in the gym.

You need a plan, a challenge, and eight weeks of showing up for yourself.

Your STRONG AF era starts now.