1-1 Online Coaching – FitForHer

Hello Beautiful

I TRANSFORM MIDLIFE WOMEN INTO

STRONG & SEXY AGELESS BEAUTIES!

Optimize your fat burning hormones, take control of your weight & get strong & sexy…NO MATTER YOUR AGE!

WHAT CLIENTS SAY

All these women were in the same situation that you are most likely in right now… BUT THEY TOOK ACTION!

Let’s get inspired by these amazing transformations and testimonials

I am down 20 lbs, which is so exciting.My clothes are fitting a lot better. I'm feeling a lot better about myself.

Throughout my entire adult life, I have always been trying to lose weight. So I have tried everything from Weight Watchers to the Cabbage Soup Diet. And anything I did that had any type of success, it was very short-lived.

So I decided to work with a nutrition and fitness coach to help me find that balance between achieving not only my weight loss goals, but my overall health goals. I wanted to improve my strength, my energy, even dealing with stress. So I found working with Karen has been so fantastic because not only does she help me find this balance, but she’s very realistic on what I can do in the gym.

The recipes that Karen sending me so I can cook one meal for my whole family and not just for myself in these little containers. It’s realistic for having a family that has just been a game changer in helping me stay consistent.

Ashley Lost 20 lbs

Bernice Lost 26 lbs

I not only lost 26 lbs but also reverse my high cholesterol levels.

My goal initially when I was working with Karen was to get my cholesterol in check. But at the same time, I really wanted to just focus on eating healthy, a lifestyle change.

Karen’s approach is totally different. It’s about eating nutrient dense foods that are wholesome and good for you. And she has amazing recipes, very easy to follow.

And you don’t feel like you’re on a diet because you’re not. It’s a lifestyle change and it’s a great lifestyle change. And it feels like I have more energy.

“Right away when I started this plan and it was into my first week, I noticed no bloating right away. And I just felt more energetic and just everything else just happened with the weight loss and the inches and my clothes feeling better. And I just feel better.”

Itasha lost 12 lbs at the age of 43 and gained new habits.

Itasha is a Mom of three, wife, and business woman. Time is very important to her so her plan of action MUST be on point!

She wanted to feel stronger, have a specific plan that worked in her 40’s, especially when life is busy. Plus, she wanted to keep up with three active children, and feel good about doing something for herself and health.

The key to Itasha’s success is that she became accountable to herself. She was committed to checking in with me every two weeks and was specific where she needed the most support to establish new habits.

Itasha Lost 12 lbs

Nicole Lost 15 lbs

Nicole lost over 15 lbs & she FEELS & looks fantastic!

Nicole’s goals were to lose 15 lbs for good and to change her relationship with food as she recognized that while she was able to lose weight on her own, it was not sustainable, and she was yo-yoing.

In the past Nicole tried all the ‘crash diets’ and high intensity bootcamp style workouts. She was frustrated with not seeing results.

Since working together, she has a completely different lifestyle. She is more aware of the foods that she is consuming and ensuring that she has a balance of macros and LOTS of food variety.

“I feel confident when I say, ‘YES’ to the pasta or that piece of cake when I chose to do so because I have developed such a healthy routine that I know these ‘yes’ moments are one-offs that I don’t need to feel badly about.”

Sophie dropped 15 lbs SIMPLY by focusing on eating MORE nutrient dense foods and lifting weights twice a week.

Sophie was very low on calories (and food intake) because she relied on shakes and missing meals due to 12-hour days and a stressful work week. This not only made her deficient in nutrients but as well contributed to low energy, constant bloating and running to the bathroom.

As well, due to a stressful and busy work/life schedule this left very little time for movement let alone multiple scheduled workouts. So we simply added two weight workouts a week on days that she knew she could commit to on a regular.

Nutrition along with lifting weights is 100% a must for sustained fat loss AND muscle gain/retention. You just need to find the right recipe specifically for you to FEEL your best and see results.

Sophie Lost 15 lbs

Lydia Lost 25 lbs

Lydia dropped 25 lbs and got in the best shape of her life in her 40’s!

Her days were full which left very little time for herself, resulting in low energy, grabbing fast food on the go and not feeling comfortable in her own skin.

Her goals were to lose weight, live a healthier lifestyle & completely uplevel her life. She wanted to increase her energy and set an example for her daughter.⁠

In 12 weeks she dropped 25 lbs, sculpted a body that she loves, incorporated weight training into her routine 3 times a week and purposely moves daily, all while eating MORE food!

“I have finally realized the role that sugar, and processed carbohydrates has had on my weight & health. I eat whole nutrient dense foods now- tons of vegetables, fruits, grains, meat, nuts, eggs etc… and even weekly free meals! When I am on the go, instead of muffins, bagels, or fast food I prepare my meals ahead or at least have a shake to hold me over if I am in court. I never feel hungry, or do I feel that I have strong cravings.⁠”

Shanti is down 20 lbs, she lost 10 inches off her belly, increased her energy and went from doing only 1 push up now to 15!

Shanti was new to working out and she had big goals: she wanted to improve her overall strength, to lose at least 30 pounds and to improve her nutrition without feeling deprived.

“I eat MORE food, and I eat regular meals and snacks throughout the day to keep me fueled. I drink more water, eat more fish and lean protein, and have cut out fried foods and cut down on my sugar and salt intake. I never thought that I could eat this much and lose weight! Karen has taught me how to listen to my body and fuel it with a variety of foods without feeling deprived or restricted”⁠

Shanti Lost 20 lbs

Tracy Lost 20 lbs

In my 40’s I transformed my body when I never imagined that I could. All my friends say I look like a teenager! I love it!🥰

Tracy was working out and eating healthy and she still struggled to lose 20 lbs.

After 12 weeks, she dropped t 21 lbs, lost her muffin top that she had for years, built a booty that she loves, increased her strength and energy and now feels sexy and confident!

What benefited Tracy the most was having a custom plan that suited her current lifestyle. Changing it as she progressed, so she was always challenged. Taking the guesswork out really helped her to be more compliant & ultimately seeing results.

Sandra has lost 21 lbs and a total of 23.5 inches!! She has way more energy, increased endurance muscle and strength.

Sandra was on a rollercoaster since her early 20s and tried every diet, spent thousands of dollars in personal trainers and read countless books on diets and nutrition only to realize that everything she was doing was not working for her.

What intrigued Sandra the most about working with me online is that I provide both nutrition and fitness coaching that was easy to implement into her busy life.

She feels better about herself, more confidence and she doesn’t crave sweets anymore all while eating more food!

Sandra Lost 21 lbs

Andrea Lost 20 lbs

Choosing to start training with Karen is hands down best decision I ever made for my own health, confidence and well being.

Karen is motivating, friendly, and challenges you to push yourself to do things you didn’t think you could do. Her knowledge about nutrition and how to properly fuel your body are matched by her knowledge and experience about how to train and sculpt your body to look the way you want.

Over the years I have done all the weight loss fads, and none of them have given me the results I have seen Karen. My lifestyle, and more importantly my outlook on my own body and health, has drastically changed and I would not have been able to do without her support and encouragement.

“T” lost 11 lbs QUICKLY AND built that X frame.

When she first came to me, she was struggling to identify foods that were causing weight gain, bloating, and gut health issues.

She was doing all the “things”, strength training three days a week, practicing yoga once a week and eating healthy and STILL not seeing results!

“T’s” NSV (Non Scale Victories) are compliments from other people and feeling more positive about herself. She feels strong lifting 105 lbs for deadlifts AND she now spends more time with her son working out together!

"T" Lost 11 lbs

Jennifer Lost 27 lbs

Jennifer has lost 27 lbs and dropped 21 INCHES

Jennifer wanted to make exercise and healthy eating a way of life and to not always feel like she was dieting. She wanted to learn moderation and to not have the ‘all or nothing’ attitude.

Jennifer lost 27 lbs and 21 inches, she is off all her medications for acid reflux, high blood pressure and cholesterol, her joints no longer hurt, her digestion has improved, and she is no longer bloated, her strength has improved, and her energy is through the roof!

“Not shying away from taking pictures like I used to and feel so much better in my clothes! Time to shop! I am enjoying the way my body is changing and the overall confidence I am getting back”

Karen lost over 23 lbs & 18.5 inches! feel confident again in shorts/tank tops & better yet in a bathing suit!

When Karen first came to me her goals were to drop weight and gain flexibility and strength. To break poor nutrition habits and to achieve a sustainable new lifestyle.

Karen had done many fitness and nutrition programs knowing from the start that none would be sustainable for her. She was always starving and cranky and when “life” happened she gave up and went back to old habits resulting in gaining back the weight.

She also wanted to improve the quality of her sleep as she was averaging 4 hours then waking several times with night sweats then tossing and turning for hours.

Karen lost over 23 lbs and 18.5”! She now sleeps through the night without waking, has more energy, developed a better relationship with food, she no longer fears lifting weights and eats MORE food!

Karen Lost 23 lbs

Introducing Your Coach

Karen!

Hi, I’m Karen

I AM THE GO TO FAT LOSS EXPERT WHO HELPS MIDLIFE WOMEN REDEFINE AGING AND BUILD A STRONG AND SEXY BODY NO MATTER YOUR AGE!

As many other women have struggled, I too faced the challenging times in my life when I entered my late 40’s and hit peri-menopause. Suddenly, I found myself struggling with a multitude of physical changes that weren’t exactly pleasant.

After 40, I became obsessed with education myself on women’s metabolism and hormones and I found a personalized approach to get back my health, fitness, and well-being – and I’m here to help you do the same thing!

Coach Karen brings’ a unique blend of experience gained working in the health industry as a registered nutritionist, sports & conditioning specialist, former national level figure skater, and fitness athlete. For over 25 years she has been helping women to achieve a happier and healthier life.

Karen is an on-line coach specializing in helping women in their 40s and 50s to lose the midlife weight gain, sculpt a fit body and to age in reverse all without restricting their favourite foods.

Karen’s focus is very much on inclusion rather than exclusion of foods and building lean muscle through strength training rather than encouraging restrictive diets and excessive exercise.

Although Karen was a competitive athlete at a young age, she started off professionally in the fitness industry in 1997, working as a strength and conditioning coach for competitive athletes. She quickly became passionate about helping others and within 4 years she started her own personal training business exclusively for women.

A couple of years ago, Karen realized that training her clients 2-3 times a week was not resulting in them achieving lifelong sustainable goals. Therefore, she transferred her business to 1:1 online coaching with a holistic approach on fitness and health.

Karen offers an individualized process that not only focusses on midlife fat loss, as well the health issues that many women struggle with such as the ability to lose weight no matter how hard they tried, yo-yo dieting, decreased energy, poor quality sleep, joint pain, inflammation, PMS and menopause symptoms, digestive issues, migraines, and brain fog.

Karen is passionate about helping women in their 40’s, 50’s and beyond to lose the midlife weight gain, sculpt a fit body and to age in reverse all without restricting their favourite foods.

COMMON OBSTACLES THAT WE HEAR FROM WOMEN:

I can’t lose weight no matter what I do, my hormones must be “off”

TRUTH: Lack of education behind women’s hormones and how it changes in perimenopause and in menopause specifically to them is often overlooked in most fitness and weight loss programs. As we get into our 40s, 50s and beyond customization is key to success.

My doctor told me this is “normal” at my age

TRUTH: Your symptoms are telling you something even if nothing shows up on your blood work. Good news is, you can absolutely change your body AT ANY AGE! Building muscle is key and we are committed to teach you how to work smarter, not harder, so you can have a leaner body, lose the Meno belly and feel even better than in your 20s!

I’ve done so many quick fixes and diets and ALWAYS end up gaining back the weight. I’m exhausted of dieting and just want to feel confident in my clothes again!

TRUTH: Fad diets do WORK…until they don’t. Meaning they are successful at keeping you on the diet train and coming back to ‘try again’ after you regain the weight. Our goal for ALL our clients is that you never need us or any other program again. We will teach you everything you need to know so you achieve sustainable success!

DO YOU STRUGGLE WITH ANY OF THESE OBSTACLES?

HERE’S EXACLTY WHAT WE’RE GOING TO WORK ON

One

NUTRITION

Customized nutrition program that includes meal plans, recipes, grocery lists & supplementation
Learn to eat what you want and enjoy, when you want, while still remaining aligned with your goals
Learn to eat what you want and enjoy, when you want, while still remaining aligned with your goals
Learn tips and strategies for meal planning and prep
Implementing easy and convenient recipes that you and your family will enjoy
Learn tips and strategies for meal planning and prep
Assessing eating speed, food variety & beliefs around food

Two

TRAINING/EXERCISE

Three

COACHING

WHO I WORK WITH…

I work with busy women who struggle with excess weight and who want to tame hormonal symptoms but lack the strategies to implement change in their “new” body. I don’t believe perimenopause or menopause is an excuse for weight gain, joint pain or chronic stress. You CAN rebuild a stronger body at ANY age!

I meet every client where they are at to reach their goal and MY main goal for ALL my clients is for them to never need me or any other program/coach ever again.

I’m picky about who I work with -the fit has to be right on both ends-and because of that, I guarantee results.

Full-intensive 4 Month
coaching program!

WHO IS THE FIT4HER TRANSFORMATION FOR?

WHO IS THIS NOT FOR

Get Strong & Sexy!

HOW WE GET RESULTS THAT LAST

A Proven, 4 month coaching program for midlife women who want to Optimize their fat burning hormones, take control of their weight & get strong & sexy!

There are really only 3 things you need to make your transformation happen -

You need a PLAN, the right TOOLS to implement it, and the HELP to tie it all together.

So let’s look at exactly how I will help you with each of these in this program.

1. THE PLAN

We’ll work together on your body transformation for 16 weeks (or more).

You’ll follow the nutrition and workouts I lay out for you, and you’ll have dozens of resources to help you along each step.

You’ll know exactly what step along your journey you’re in because I’ll give you a Success Path to follow.

We'll track your progress and make any necessary tweaks along the way in your Biweekly Check-Ins.

You'll have continuous support in our private Facebook group, monthly private Zoom calls and unlimited message support.

2. THE TOOL

To help you execute this plan, you will have access to...
An individualized training program, which is delivered conveniently through our FIT4HER app with detailed videos, notes, reps, sets, and everything else… you’ll know exactly what to do and it's like I'm right there with you
A customized nutrition plan based on your goals and personal preferences so you can eat what you want while still getting to your goal.
Our Member's Area - an online portal which takes you through your Success Path and provides hundreds of recipes to keep your meals fun and family-friendly

3. THE HELP

While your customized plan and available resources will set you up with the tools for success, what really gets you results, and takes your transformation to the next level, is the coaching, accountability, and support I provide you along your journey.

I am there for you every step of the way - to coach you, listen to you, answer questions, help you navigate ups and downs, and provide you with the accountability you need to succeed.

Here’s exactly how
I support you every step of the way...

One

1:1 Weekly Check-Ins

Every other week, you will submit a biweekly report to me. I will assess your overall progress in your training performance, strength changes, physique changes, energy levels, biofeedback, and everything in between. From there, you’ll get specific feedback via video, with any necessary adjustments, and clear action steps on exactly what to do to move forward.

Two

FIT4HER PRIVATE SUPPORT GROUP

Behind every one of my client success stories you’ve seen is our FIT4HER community. We have a saying that transformations don’t happen in isolation. You’ll get the support you need any day of the week here, but most importantly you’ll be in a group of likeminded women with similar goals, which statistically increases your own success rate.

What to Expect

MY PROVEN HOT METHOD™ FOR OPTIMAL FAT LOSS AND A SCULPTED PHYSIQUE

The objective of my 3 phase proven system is to increase your metabolism, balance your hormones & sculpt a body that you love without restricting your food and spending hours in the gym.

PHASE 1

"Nourish "

(fat lose phase)

In this foundational phase we are going to kick start your metabolism, shed the most amount of body fat, and begin to sculpt your body. Your body will start to change, while you follow my “Hormone & Gut Reset Protocol”.

PHASE 2

"Balance"

(peri-power)

This phase is all about building upon the foundation that you have built and momentum. You will learn more about your body and what helps specifically in enhancing your results, increase energy and improve metabolism!

This phase is designed for women who are looking for natural solutions to the frustrating side-effects of perimenopause and hormone fluctuations.

PHASE 3

"optimize "

(Hormone harmony)

This is where we will fine tune your results! This phase is all about learning the processes and what you need to overcome plateaus and challenges so that you KEEP losing weight and keep it off for good!

EACH PHASE HAS BEEN CAREFULLY REFINED OVER THE YEARS, SO YOU CAN GET THE BEST RESULTS POSSIBLE, IN THE HEALTHIEST WAY POSSIBLE!

HERE’S SPECIFIACLLY
WHAT’S INCLUDED IN THE PROGRAM

16 weeks of customized, effective, & easy to follow workout routines.
Personalized nutrition program, protocols & supplementation recommendation
2 - 1 hour private coaching calls with Karen
Access to the exclusive FIT4HER membership area.
A personalized app to track weekly workouts, progress pics, personal bests and overall health.
Weekly 1-1 Coaching & Feedback from Coach Karen.
Bi-Weekly live mentorship, teaching and coaching calls
Private support group, with an active community.