Welcome to the The StrongHer 30-Day Strength Method!
Sculpt Lean Muscle • Increase Energy • Transform Your Body, Mind & Spirit
YOUR STRONGEST, MOST CONFIDENT SELF — IN JUST 30 DAYS
What if 30 days could completely shift the way you feel in your body?
What if one month could help you become stronger, steadier, more energized, and more aligned with who God created you to be?
The StrongHer 30-Day Strength Method is a transformational, faith-infused strength training program created specifically for women who want a simple, sustainable, and effective plan they can follow anywhere through the TransFit App.
This method blends science-based strength training, purposeful movement, and heart-centered encouragement to reshape not only your body — but your mindset, your motivation, and your daily habits.
Whether you’re a busy professional, a mom balancing it all, or a woman ready for a fresh start, the StrongHer Method will guide you step-by-step to build lean muscle, increase metabolism, improve posture, reduce aches and pains, and help you feel Strongher — physically, mentally, and spiritually.
No confusing equipment.
No hour-long workouts.
Just a proven method.
For every woman. In every season.
WHAT’S INCLUDED
✓ 30 Days of Strength Training Workouts
Short, effective 20–30 minute workouts designed for real women and real schedules.
Each session focuses on intentional, efficient strength training so you get results — without overwhelm.
✓ Follow-Along Videos on the TransFit App
Every workout includes guided coaching, cues, timing, modifications, and motivation so you never feel alone. It’s like having a trainer with you every step of the way.
✓ Weekly Focus Areas to Maximize Results
Each week has a purposeful theme to keep your body challenged and your mind engaged:
Upper Body Strength
Lower Body Strength
Core + Stability
Full-Body Sculpt
Mobility + Recovery
✓ Minimal Equipment
Just dumbbells and a mat. That’s all you need to transform your strength and energy.
✓ Science-Backed Training Method
Rooted in progressive overload and functional strength, this program helps:
Build lean muscle
Boost metabolism
Improve bone density
Support hormone health
Strengthen joints and posture
✓ Faith + Mindset Encouragement
Each week includes scripture-based reflections that remind you that true strength begins in the heart.
Grow physically AND spiritually as you build consistency, confidence, and courage.
✓ Printable 30-Day StrongHer Exercise Calendar Tracker
Mark your progress each day to reinforce habits, stay accountable, and celebrate each small win that leads to big transformation.
✓ Modifications for Every Fitness Level
Whether you’re just starting or have been strength training for years, this method is designed to meet you where you are and help you progress safely and confidently.
WEEK-BY-WEEK TRANSFORMATION
WEEK 1: Build Your Base
Establish the foundation that everything else rests on.
Foundational strength moves
Stability + core activation
Breathwork + alignment
Learn proper form and build confidence
You begin steady, supported, and empowereda
Boost energy, endurance, and mental toughess
This is where you realize: I am stronger than I thought.
WEEK 4: Total Transformation
Finish strong — body, mind, and spirit.
Full-body sculpt sessions
Glutes + core emphasis
Confidence-building movement
Celebrate your progress + renewed strength
You complete the month feeling STRONGER from the inside out — and ready for whatever comes next.
ARE YOU READY TO FEEL STRONGER?
The StrongHer 30-Day Strength Method is more than a program —
it’s a mindset shift, a spiritual reset, and a physical transformation.
If you’re ready for consistency…
If you’re ready for confidence…
If you’re ready to feel strong, steady, and supported…
This is your time.
Let’s get StrongHer — together.
Love and Blessings,
Caroline
🔹Your pdf page plan will be directly emailed to you, and you will be sent to our TransFit App for your daily workout videos🔹
Welcome to the The StrongHer 30-Day Strength Method!
Sculpt Lean Muscle • Increase Energy • Transform Your Body, Mind & Spirit
YOUR STRONGEST, MOST CONFIDENT SELF — IN JUST 30 DAYS
What if 30 days could completely shift the way you feel in your body?
What if one month could help you become stronger, steadier, more energized, and more aligned with who God created you to be?
The StrongHer 30-Day Strength Method is a transformational, faith-infused strength training program created specifically for women who want a simple, sustainable, and effective plan they can follow anywhere through the TransFit App.
This method blends science-based strength training, purposeful movement, and heart-centered encouragement to reshape not only your body — but your mindset, your motivation, and your daily habits.
Whether you’re a busy professional, a mom balancing it all, or a woman ready for a fresh start, the StrongHer Method will guide you step-by-step to build lean muscle, increase metabolism, improve posture, reduce aches and pains, and help you feel Strongher — physically, mentally, and spiritually.
No confusing equipment.
No hour-long workouts.
Just a proven method.
For every woman. In every season.
WHAT’S INCLUDED
✓ 30 Days of Strength Training Workouts
Short, effective 20–30 minute workouts designed for real women and real schedules.
Each session focuses on intentional, efficient strength training so you get results — without overwhelm.
✓ Follow-Along Videos on the TransFit App
Every workout includes guided coaching, cues, timing, modifications, and motivation so you never feel alone. It’s like having a trainer with you every step of the way.
✓ Weekly Focus Areas to Maximize Results
Each week has a purposeful theme to keep your body challenged and your mind engaged:
Upper Body Strength
Lower Body Strength
Core + Stability
Full-Body Sculpt
Mobility + Recovery
✓ Minimal Equipment
Just dumbbells and a mat. That’s all you need to transform your strength and energy.
✓ Science-Backed Training Method
Rooted in progressive overload and functional strength, this program helps:
Build lean muscle
Boost metabolism
Improve bone density
Support hormone health
Strengthen joints and posture
✓ Faith + Mindset Encouragement
Each week includes scripture-based reflections that remind you that true strength begins in the heart.
Grow physically AND spiritually as you build consistency, confidence, and courage.
✓ Printable 30-Day StrongHer Exercise Calendar Tracker
Mark your progress each day to reinforce habits, stay accountable, and celebrate each small win that leads to big transformation.
✓ Modifications for Every Fitness Level
Whether you’re just starting or have been strength training for years, this method is designed to meet you where you are and help you progress safely and confidently.
WEEK-BY-WEEK TRANSFORMATION
WEEK 1: Build Your Base
Establish the foundation that everything else rests on.
Foundational strength moves
Stability + core activation
Breathwork + alignment
Learn proper form and build confidence
You begin steady, supported, and empowereda
Boost energy, endurance, and mental toughess
This is where you realize: I am stronger than I thought.
WEEK 4: Total Transformation
Finish strong — body, mind, and spirit.
Full-body sculpt sessions
Glutes + core emphasis
Confidence-building movement
Celebrate your progress + renewed strength
You complete the month feeling STRONGER from the inside out — and ready for whatever comes next.
ARE YOU READY TO FEEL STRONGER?
The StrongHer 30-Day Strength Method is more than a program —
it’s a mindset shift, a spiritual reset, and a physical transformation.
If you’re ready for consistency…
If you’re ready for confidence…
If you’re ready to feel strong, steady, and supported…
This is your time.
Let’s get StrongHer — together.
Love and Blessings,
Caroline
🔹Your pdf page plan will be directly emailed to you, and you will be sent to our TransFit App for your daily workout videos🔹
