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12-Week Online Coaching

A 12-week evidence-based strength program for women in perimenopause and beyond — fully online, entirely personalised.

Intensity low

Apply for the 12-Week Program

12-Week Online Coaching with Suzie

You don’t need to be in Toronto to train with me.

The Her Strength Digital Protocol is a 12-week strategic intervention built on six key
movement patterns to replace the anabolic signal your body is missing. We move
beyond the “failure loop” of restrictive meal plans by giving you total kitchen autonomy
through a specialized Nutrition Competency Vault. Instead of following a template, you
are building a personalized biological infrastructure supported by direct 1:1 strategic
access to me.

What's Included

The Onboarding Audit: A deep-dive movement and lifestyle assessment to build your infrastructure
12-Week Strength Architecture: Custom programming built on the six key movement patterns
Nutrition Competency Vault: All six educational modules (launching late April) to build total kitchen autonomy
Direct Access: 1:1 WhatsApp support for real-time adjustments and accountability.
Bonus Executive Feature: Monthly strategic review: one 30-minute 1:1 video call per month to audit progress and adjust the protocol (Standard rate only).

FOUNDER RATE

Her Strength Digital Protocol

$1997

$ 1597 USD

The Onboarding Audit: A deep-dive movement and lifestyle assessment to build your infrastructure
12-Week Strength Architecture: Custom programming built on the six key movement patterns
Nutrition Competency Vault: All six educational modules (launching late April) to build total kitchen autonomy
Direct Access: 1:1 WhatsApp support for real-time adjustments and accountability.

LIMITED TIME

Standard Rate

Her Strength Digital Protocol

$ 1997 USD

The Onboarding Audit: A deep-dive movement and lifestyle assessment to build your infrastructure
12-Week Strength Architecture: Custom programming built on the six key movement patterns
Nutrition Competency Vault: All six educational modules (launching late April) to build total kitchen autonomy
Direct Access: 1:1 WhatsApp support for real-time adjustments and accountability.
Bonus Executive Feature: Monthly strategic review: one 30-minute 1:1 video call per month to audit progress and adjust the protocol (Standard rate only).

MAY 2026

Apply for the 12-Week Program

About You

Name *

Email Address *

Street Address

Apartment, suite, etc

City *

Where You Are Right Now

How would you describe your current stage? *Pre-perimenopause — I am in my late 30s and starting to notice changesPerimenopause — I am experiencing symptoms and hormonal shiftsMenopause — I have reached menopausePost-menopause — I have completed the menopause transitionI am not sure — but something has shifted and I want to understand it betterOther

Which of the following are you currently experiencing? *Select all that apply.Fatigue or low energyWeight changes or difficulty managing weightJoint pain or stiffnessSleep disruptionMood changesLoss of strength or muscle toneNone of the above — I want to get ahead of these changes before they happen

Your Goals

What is the primary reason you are looking for a strength coach right now? *2–3 sentences is perfect.

What would change in your life if you completed this program?Think about how you want to feel, move, and show up in your life.

Your Readyness

Have you strength trained before? *Yes — regularly (3 or more times per week)Yes — occasionallyYes — but it has been some timeNo — this would be new for me

Do you have access to a gym or commercial training facility? *Access to progressive overload equipment is required for the online program. In-studio clients train at the private Rosedale location.Yes — I train at a gym or commercial facilityYes — I have a well-equipped home gym (barbell, plates, rack)No — I train at home with limited equipmentNot yet, but I am open to joining a gym

Are you ready to commit to a 12-week program starting within the next 4 weeks? *Yes — I am ready to startI am very interested but have a question or two firstI am looking to start further down the track

Is there anything that might get in the way of your commitment over the next 12 weeks?Optional — but helpful for our discovery call conversation.

Anything Else I Should Know?

Is there anything you would like me to know before we speak?Optional — health considerations, previous injuries, or anything else on your mind.

Apply for the 12-Week Program

About You

Name *

Email Address *

Street Address

Apartment, suite, etc

City *

Where You Are Right Now

How would you describe your current stage? *Pre-perimenopause — I am in my late 30s and starting to notice changesPerimenopause — I am experiencing symptoms and hormonal shiftsMenopause — I have reached menopausePost-menopause — I have completed the menopause transitionI am not sure — but something has shifted and I want to understand it betterOther

Which of the following are you currently experiencing? *Select all that apply.Fatigue or low energyWeight changes or difficulty managing weightJoint pain or stiffnessSleep disruptionMood changesLoss of strength or muscle toneNone of the above — I want to get ahead of these changes before they happen

Your Goals

What is the primary reason you are looking for a strength coach right now? *2–3 sentences is perfect.

What would change in your life if you completed this program?Think about how you want to feel, move, and show up in your life.

Your Readyness

Have you strength trained before? *Yes — regularly (3 or more times per week)Yes — occasionallyYes — but it has been some timeNo — this would be new for me

Do you have access to a gym or commercial training facility? *Access to progressive overload equipment is required for the online program. In-studio clients train at the private Rosedale location.Yes — I train at a gym or commercial facilityYes — I have a well-equipped home gym (barbell, plates, rack)No — I train at home with limited equipmentNot yet, but I am open to joining a gym

Are you ready to commit to a 12-week program starting within the next 4 weeks? *Yes — I am ready to startI am very interested but have a question or two firstI am looking to start further down the track

Is there anything that might get in the way of your commitment over the next 12 weeks?Optional — but helpful for our discovery call conversation.

Anything Else I Should Know?

Is there anything you would like me to know before we speak?Optional — health considerations, previous injuries, or anything else on your mind.

Other Training Options

Personal Training 1 to 1

Private, evidence-based 1:1 coaching for women navigating perimenopause — in a Private Personal Training Studio in Rosedale, Toronto or online.

Semi Private Training

Small-group strength coaching for two — the accountability of a training partner with the precision of a personalised program.

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Public Speaking Her Strength Protocol