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

JESSICA lost over 30 lbs & 18.5 inches

For a long time, Jessica was stuck.
No matter what she tried, the scale wouldn’t move.
She was exhausted, frustrated, and dealing with constant acid reflux, high cholesterol, elevated insulin (pre-diabetic) and daily pain and inflammation.
She worried that this was just “part of getting older.”
But after just a few weeks of following my proven system, everything changed.
Her belly bloat disappeared, her inflammation eased, and she started waking up with energy instead of pain.
She lost over 30 lbs, lowered her cholesterol, her A1C levels went from pre-diabetic at 6.1 to a healthy 5.6, and finally felt strong, sexy, and in control of her body again.
And she didn’t do it by starving herself or spending hours in the gym. She did it by following a sustainable plan designed for women over 40—just like you.

JESSICA Lost
over 30 lbs

Tracy Lost 25 lbs

TRACY has lost 25 lbs & several inches

She came to me with a clear goal: to feel strong, move without pain, have all-day energy, and feel confident in a bathing suit. Like many women in midlife, she had tried quick fixes that didn’t last and needed real guidance. Fast forward to today and look at her now:

Hot flashes and joint pain are down
She dropped from size 16 to 12
Her whole family enjoys her meals
She’s back to yoga, pickleball, and long walks
She has lasting energy and no more emotional eating

Most importantly, she feels empowered and strong.

“I turned 55 feeling better than I did at 50—and I’m just getting started!”

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?

HOW WE GET
RESULTS THAT LAST

One

Nutrition Reset

We begin by dialing in your nutrition—because real change starts with what’s on your plate. Your fully customized nutrition program includes meal plans, simple and delicious recipes, grocery lists, and targeted supplementation tailored to your needs and lifestyle.
You’ll learn how to eat the foods you love, when you want them, while staying aligned with your goals—no rigid rules or confusing plans. We’ll teach you how to plan and prep meals with ease, using time-saving strategies and family-friendly recipes that actually fit your life.
We’ll also take a deeper look at your eating habits—like eating speed, food variety, and your beliefs around food—so you can build a sustainable, stress-free approach to nutrition that supports your long-term success.

Two

Strength & Movement

Your strength training program is built entirely around YOU—your goals, your hormones, your physiology, and your lifestyle. Whether you’re working with limited equipment, navigating an injury, or short on time, your plan is customized to fit your life—not the other way around.
You’ll get a personalized training plan that evolves with you, complete with exercise modifications, form video assessments, and the “why” behind every move so you feel confident and in control.
Everything lives inside the FIT4HER app—track your workouts, access your plan, and stay connected to your training and nutrition anytime, anywhere. No more guessing, no more wasting time—just smart, effective workouts designed to build strength and results you can feel.

Three

Hormone Renewal

You don’t need expensive labs to understand what your body needs. We’ll teach you how to tune into your own biofeedback—like hunger, energy, cravings, libido, sleep, stress and digestion—so you can work with your body, not against it.
This real-time feedback tells us exactly where you are metabolically and helps guide the changes that lead to sustainable, long-term fat loss—without the guesswork. When you understand your body’s signals, you unlock results that actually last.

Four

Next-Level Accountability & Support

You’ll never have to navigate your journey alone. With daily and weekly support from Coach Karen, we’re here to guide you through the highs, the lows, and everything in between. One tough day? We can turn it around in hours.
You’ll receive 4 private 1:1 coaching calls to dive deeper into your goals, get personalized guidance, and stay on track with confidence. Your weekly email check-ins offer continued support and accountability tailored to your progress.
Plus, you’ll have full access to our exclusive VIP Membership Portal, packed with success tools like FAQ sheets, training videos, recipes, vacation workouts, and strategy guides—so you can stay on plan while still living your life.

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 Bi-weekly 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.

What to Expect

MY PROVEN HOT 30-30-60 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)

Become a fat-burning machine! Nourish is all about reducing inflammation and teaching your body to run off fat for fuel instead of sugar. This ignites your metabolism and helps you shed pounds quickly without feeling hungry.

PHASE 2

"Balance"

(peri-power)

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

PHASE 3

"optimize "

(Hormone harmony)

This phase is all about restoring balance and harmony. You’ll follow a higher-fat, high-fiber diet, along with intermittent fasting to help combat the effects of aging hormones and weight gain. Both peri and menopausal women benefit from this phase.

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

FAQ

What’s the total length of commitment for this program?

The total commitment is 4 months, however, most of our clients work with us for a total of 9-12 months on average to experience a full body transformation

How do I know this is going to work for me?

Upon completing the coaching application form, you will be prescreened to ensure you’re an appropriate fit for the FIT4HER Coaching Program. You will then have a discovery call to check readiness-the major key to success! Assuming you meet the criteria, this program WILL work for you because it’s FULLY customized with 100% accountability! We meet each client where they are currently at-this journey is yours and yours alone!

How does the FIT4HER Coaching Program work?

We customize your program from top to bottom! No two client programs are the same and we meet every client where they are at to reach their goals. Our goal for all our clients is that you never need us or any other program ever again

Do I need to buy special foods or supplements?

No, however you will receive a list of resources of easy foods to have on hand, all of which can be found at your local grocery store.

How much weight can I expect to lose?

That depends on your prior dieting history, state of metabolism and overall weight loss goals. Typically our clients experience 10-20lbs weight loss in the first 4 months (and never regain the weight back!)

What happens after the first 4 months?

We have different options of continuity programs that will be prescribed based on your long-term goals.

What equipment do I need for fitness?

Your fitness program will be customized to YOU and your equipment whether you have a set of dumbbells at home or frequent your favorite gym!

Have more questions?

Feel free to email me at karen@fit4her.ca I’d love to hear from you!