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What is Strongest You Coaching (SYC)?
Strongest You Coaching is a nine-month online group coaching program that addresses nutrition, training, mindset and self-care. SYC gives you the knowledge and skills to reach your goals in a sustainable way that enhances your life. In this program you will learn habits and skills to eat and move your body in way you enjoy. You will have access to your coach six days a week, and will receive an updated training program every six weeks that is customized to your specific goals. You will also work with your coach to customize nutrition habits and skills based on your goals and preferences, and you will learn and practice mindset and self-care practices.
Do I have to have a Facebook account?
Yes. We designed the program so that nearly all of the communication with your Coach happens within the private Facebook group. This streamlines the communication, allows you to easily search for information, and helps you feel supported, motivated, and heard from beginning to end. Participants agree: being able to share comments and questions with others in the group is invaluable.
Who is Strongest You Coaching for?
This 100% online program is for any woman who wants to:
- become the strongest, healthiest person she can be, both inside and out.
- improve her relationship with food, and her body.
- develop sustainable nutrition skills and eating habits that will last a lifetime (no calculator or food scale required).
- have support and guidance from a well-qualified coach.
- have a loving community of women cheering her on as she works towards her goals.
- take actionable steps toward the healthy lifestyle that she really wants.
Strongest You Coaching welcomes any woman age 18 or older and who is ready for positive change. The women who enroll in this program range from busy stay-at-home moms, to college students, to office professionals. Some have never stepped foot in a gym or have never exercised before and are just starting their fitness journey, while others have worked out very seriously for a long time, have PhDs in exercise science, are registered dietitians, or are trainers or gym owners themselves. Whether your goal is to feel healthy and fit, add muscle, lose fat, become significantly stronger, or reach a certain strength goal (such as your first unassisted pull-up), SYC can help.
How much does Strongest You Coaching cost?
Your financial investment is $347 a month for nine months (for a total of $3123). When you make a single investment of $2776 up front, you get one month free!
Do you offer a payment plan?
Absolutely. You have the option to make nine monthly payments. However, if you choose to make one single investment up front, you will get one month free.
How often will I be billed?
If you choose our one-time option, you will be billed immediately for the full program (and you get one month free). If you choose the monthly option, once you make your initial investment, you will be billed on the same day each month for the next eight months. For example, if you enroll and make your first payment on October 3rd for the month of October, you will be billed on the 3rd of every month for the next eight months.
Do you accept payment through Paypal or VenMo?
We accept PayPal, but currently do not accept VenMo.
Do I have to pay with a credit card, or can I make a payment directly from my bank account or via a wire transfer?
Our current payment options include credit cards and PayPal. You can connect your bank account to PayPal to make a payment that way.
How long does Strongest You Coaching last?
Strongest You Coaching is a nine-month program.
Do I have to commit to the entire length of the program?
Yes. There are a very limited number of spots in each group, and they fill up quickly, leaving many women on the waitlist unable to get into the program. The program follows a progressive model, with each lesson and skill building on the previous one. If someone leaves part way through the program, it is impossible to fill that spot with someone from the waitlist since that person would need to start from the beginning and the rest of the participants are already farther into the program.
How many Coaches will be working with me?
Each participant will be assigned one Coach based on which coach best matches the participant’s goals, personality, and experience.
Should I join Strongest You Coaching instead of working with a personal trainer?
With SYC you’re getting world-class training and more. According to our clients, here is what you can expect to pay in the following cities to work with a personal trainer:
- Portland, Oregon: $100-$120/hour
- Lincoln, Nebraska: $70-$90/hour
- Baltimore, Maryland: $90-$110/hour
- Toronto, Ontario: $100-$120/hour
If you consider that most training clients work with their trainer two to three times per a week, that means the average cost of working with a trainer is between $560 and $1440 per month. In most cases, that just buys you a training program (maybe!) and the trainer’s time during the session. It doesn’t usually include nutrition coaching, mindset coaching, or any significant support beyond your training sessions. With Strongest You Coaching, you have access to your Coach six days a week for a fraction of that cost, and your Coach is fully invested in helping you succeed.
That said, some past SYC participants have enjoyed working with a personal trainer while at the same time participating in this program. The trainers have been supportive and help ensure good form and accountability.
Girls Gone Strong is the most trusted resource for women’s health and fitness information, period. What you’re getting with Strongest You Coaching is evidence-based, intelligent, compassionate information and guidance that has helped thousands of women all over the world achieve sustainable results through our programs and our coaching.
How do I know if Strongest You Coaching is right for me?
We get this question a lot. Some SYC participants have never stepped foot in a gym or have never exercised before and are just starting their fitness journey, while others have worked out very seriously for a long time, and others are simply trying to feel healthy and fit. Some have PhDs in exercise science, are registered dietitians, or are trainers or gym owners themselves. Whether your goal is to feel healthy and fit, add muscle, lose fat, become significantly stronger, or reach a certain strength goal (such as your first unassisted pull-up), SYC can help.
This entirely online program is for any woman who wants to become the strongest, healthiest person she can be – inside and out. The women who enroll in this program range from busy stay-at-home moms, to college students, to office professionals.
In SYC you’ll learn how to:
- feel empowered by your fitness training – not held hostage by it.
- heal your relationship with food and your body image.
- take actionable steps toward the healthy lifestyle you envision for yourself instead of telling yourself you’ll do it “someday.”
Your Coach will work with you to design a training program that fits your ability level, your personal goals, and your schedule. Do you have two hours a week to devote to exercise? Four? Maybe you prefer to train six hours a week. Whatever your schedule, our Coaches are masters at designing programs that help you achieve the best possible results, based on the amount of time you want to devote to training.
I want to join, but I’m not sure if the timing is right.
Does it feel like now isn’t the right time? We understand. Signing up for Strongest You Coaching is a big commitment. The problem is, there’s never a “right” time. Your inbox may never be empty. Your family may never stop needing you. Life may never calm down. If you wait until the timing is perfect, you may be waiting forever.
Most women who sign up for Strongest You Coaching do so because they realize that they have been waiting for the “right time” for years and have been putting themselves last for far too long.
They choose now as the time to finally do something for themselves. Remember that this decision doesn’t just affect you. Women who complete Strongest You Coaching report increased vulnerability and intimacy with their partner, more patience and ability to be present with their children, and improved satisfaction in their relationships with their close friends and family.
If you’re frequently feeling unhappy, tired, stressed out, and dissatisfied with yourself, those are great indicators that now might be the perfect time to take action.
I’ve never worked out before, or haven’t worked out in a long time. Is Strongest You Coaching right for me?
This entirely online program is for any woman who wants to become the strongest, healthiest, most gorgeous person she can be – inside and out. Women who enroll in this program come from all walks of life, and represent a wide range of ability levels. Some have never worked out before. Some have worked out hardcore all their lives. Others are simply wanting to feel healthy and fit.
You’ll learn how to:
- feel empowered by your fitness training – not held hostage by it.
- heal your relationship with food and your body image.
- take actionable steps toward the healthy lifestyle you envision for yourself instead of telling yourself you’ll do it “someday.”
In addition to nutrition, mindset, and self-care habits and skills, your Coach will work with you to design a training program that fits your ability level, your personal goals, and your schedule.
I’m a coach/trainer. Is Strongest You Coaching right for me as a client?
Our answer is a resounding YES! We work with women of all experience and ability levels. Our Coaches know how to write programs to help women who have never worked out a day in their lives, as well as women who want to take their strength and performance to the next level. Every coaching group so far has included participants who are trainers, gym owners, and women with advanced degrees and certifications in nutrition and exercise. Yes, even pros and experts sometimes struggle with mastering their own nutrition and training. Every Coach can benefit from having a Coach themselves.
What do I get?
Included in your monthly program are:
Habit- and Skills-Based Nutrition Guidance
Learning how to eat to be healthy isn’t just about knowing which foods to choose. And, it’s definitely not about counting calories. Making sound decisions around food has to do with having the knowledge and confidence to eat in a way that’s best for you and your body. Your program includes:
- Weekly nutrition habit and skills practice using the Minimum Effective Dose method.
- Nutrition habits and recommendations specific to your unique eating history, tendencies, preferences, and goals.
- Feedback about your nutrition log (which is optional, not required) to help you navigate and overcome sticking points.
- Assistance from your Coach in determining which changes you can realistically make to continue making progress.
- Suggestions from your Coach regarding healthy recipes, social eating strategies, dietary substitutions, modifications, and how to determine your personal nutrition success strategy.
Fitness Training
You’ll get a tailor-made fitness program that will help you reach your goal whether that’s losing body fat, returning to regular exercise after pregnancy, deadlifting double your bodyweight, or simply feeling healthy, fit, and strong. Staying safe and injury-free is a top priority. In SYC you’ll get:
- A program based on your goals, preferences, health history, equipment availability, and schedule, designed to help you make continuous progress, while keeping you safe and healthy that becomes more customized based on your feedback and progress.
- Access to a comprehensive video library with over 100 high-quality exercise technique demonstrations to ensure that you know exactly how to perform every exercise perfectly for the best results possible.
- Direct access to your Coach six days a week to answer any questions you might have about anything.
- Unlimited exercise technique video review. Your Coach will review your videos and give you simple form and technique corrections and cues to ensure that you’re performing exercises safely and effectively.
Mindset Coaching
Sound nutrition habits and a rock solid fitness plan are essential to becoming healthy… but, they will only take you so far. You’ll discover how to untie your self-worth from a body fat percentage or number on the scale. You’ll identify and practice taking actionable steps toward self-acceptance and self-love while continuing to work towards your desired outcomes.
Your SYC program includes:
- Bi-weekly Mindset Matters topics to read or listen to that are designed to spark introspection and journaling (if you want),
- Group discussions on the topics to help you work through your unique mindset challenges in a safe and supportive environment. You are free to share as much or as little as you like.
PLUS: Direct access to your Coach six days a week via the private online group!
Will I receive a book or other printed materials in the mail as part of Strongest You Coaching?
All of the program materials and components are distributed online. Your coach will email you or post materials in the private group for you to view online or download. However, we will be mailing you a special surprise halfway through the course to support your Mindset work.
Will I have access to any videos or reading materials to supplement the program?
Yes! You will have access to our Exercise Technique Video Library with more than 100 high-resolution demonstration videos, and each week brings new weekly reading materials (and occasionally audio and video materials).
Additionally, your coach will often post videos to discuss nutrition, training, and other relevant topics along with occasional Facebook Live videos!
What can I expect to learn or gain in Strongest You Coaching?
Strongest You Coaching will help you not only learn how to eat and move your body in a way that feels good to you, but also how to heal your relationship with your body and, in the words of our friend Erin Brown, help you “expand your definition of beauty to include you.”
Strongest You Coaching will help you improve your physical strength.
There is absolutely no question that SYC improves your physical strength. We have helped coaching clients triple their deadlift numbers, bang out multiple pull-ups, and much more. Whether or not you’re new to lifting weights, we have you covered. You’ll receive helpful coaching cues and hints that will help you perform the exercises safely and effectively, helping you get maximum results in the least amount of time. You’ll also have the opportunity to submit an unlimited number of videos of your lifts for your Coach to review so that you never have to wonder if you’re performing exercises correctly.
Strongest You Coaching will help you reach your aesthetic goals.
Women join SYC with a wide variety of aesthetic goals. Some women want to lose body fat, others want to gain muscle mass, and simply want to feel fitter, healthier, and stronger than they are now. Whatever your goal, your Coach can design a customized training program to help you reach it. The important thing to remember is that this is not a “six-weeks-to-a-new-you!” program. You may have tried that before, and even if it worked for you, the program you followed to attain quick results was probably not sustainable. This program can help you achieve your goals in an enjoyable and sustainable way, while keeping you safe and healthy. With the guidance of your Coach, you will learn how to get there while honoring your body with appropriate amounts of smart training and nourishing foods.
Strongest You Coaching will help you improve your relationship with your partner.
Many SYC participants notice an improved relationship with their partner in numerous ways during and after completing the program. They report increased vulnerability and intimacy due to feeling more comfortable in their body, greater patience and understanding as their stress decreases, and better communication skills as they start to own the power of their voice in a compassionate way. They also learn how to establish healthy boundaries around what they need in order to reach their goals, and feel their very best.
Strongest You Coaching will help you do what you love.
It’s no secret that women wear a wide range of “hats.” We are wives, partners, mothers, business owners, sisters, daughters, aunts, and so much more. We are constantly pulled in a million directions, and everyone wants a bit of our time. Strongest You Coaching teaches you the importance of setting boundaries and prioritizing self-care so that your needs and health don’t take a backseat to everyone else’s. We teach you the importance of saying no to things that you don’t want to do, so that you can gain the freedom to say yes to a life that you truly love.
Is the training customized?
Yes. In SYC you’ll get a tailor-made fitness program that will help you reach your goal whether that’s losing body fat, returning to regular exercise after pregnancy, deadlifting double your bodyweight, or simply feeling healthy, fit, and strong. Staying safe and injury-free is a top priority. Following a customized program and performing exercises correctly reduces injury risk and leads to better results. Throughout the nine months of SYC, you can submit videos of yourself performing various exercises to receive detailed feedback from your Coach, also via video.
Your Coach will work with you design a training program fits your ability level, your personal goals, and your schedule. Do you have two hours a week to devote to exercise? Four? Maybe you prefer to train six hours a week. Whatever your schedule, our Coaches are masters at designing programs that help you achieve the best possible results, based on the amount of time you can devote to training.
How often do I get a new program?
Your Coach will update your training program every six weeks based on your goals, feedback, and progress, as long as you complete the previous six weeks of training (with exception to a change in equipment or schedule, an injury, or other unforeseen change. In that case your coach will modify your training right away to accommodate the new circumstances.)
What are the workouts like?
Your Coach will create a customized program based on your goals, preferences, health history, equipment availability, and schedule. It may include any or all of the following: strength training, cardiovascular training, mobility and stability work, and recovery.
How often will I be expected to work out? What will my training schedule look like?
We typically recommend two to three resistance training sessions per week, along with a couple of short, moderate-intensity cardio sessions, with the option to do more. However, we realize that not everyone’s schedule is the same, and your Coach will personalize your training based on your available time, ability level, preferences, and goals.
I don’t belong to a gym. Can I do this program if I exercise at home?
Absolutely. Your Coach will take your equipment availability into account when designing your customized training program (as well as your schedule, training history, ability level, and specific goals). That said, the more equipment you have access to, the more variety your Coach will be able to use in your programs.
Will I get a meal plan?
We do not provide meal plans as part of SYC because learning how to eat well isn’t just about knowing what foods to choose — and, it’s definitely not about counting calories. While that information is helpful, making decisions around food is about having the knowledge and confidence to eat in a way that’s best for you and your body.
Strongest You Coaching will never box you into a one-size-fits-all diet. Instead, we figure out exactly what it takes for you to be successful. We don’t tell you what to eat. We teach you sustainable habits and skills that help you to make choices that move you toward to your goals. The best part? We do this while ensuring these habits are customized to your lifestyle, personal preferences, and eating history without you ever feeling deprived.
If I don’t get a meal plan as part of the nutrition component of this program, what exactly does the nutrition guidance include?
The nutrition component of the program is based on what we know works in the long-term: consistent practice, sustainable habit change, and actually enjoying what you eat. Your Coach will walk you step-by-step through changing your nutrition habits in a way that feels achievable and effortless.
Does everyone get the same nutrition plan and workout plan?
The nutrition habits and skills you will work on in SYC are essential and relevant for everyone. While everyone in the program will receive the same lessons, assignments, and information, your goals for each of these habits can be customized to address your goals and preferences and meet you where you currently are. Your Coach can work with you to determine how to customize each nutrition goal in the program.
Your Coach will also create a customized workout plan for you based on your goals, current ability level, time constraints, preferences, and the equipment available to you. As you work together and your Coach gets to know you better, based on your feedback and progress she will be able to further customize your training program.
How will I communicate with my Coach?
In the beginning, before you are added to the private Facebook group, there will be some communication via email. Once you are in the Facebook group, most communication take place within the group.
How often do I get to talk to my coach?
Your Coach is available six days per week via the private Facebook group and email.
Will I have phone calls with my coach?
This program does not include phone coaching sessions, but your Coach may host some online video conferences with the group.
Will SYC teach me how to write training programs?
Strongest You Coaching will provide you with customized training to help you progress and meet your goals, however teaching someone how to write training programs is not an component of SYC. That said, by following the training programs from your Coach, it is our hope that you will gain a much better understanding of training programming and how your body responds to certain training styles — an understanding you can carry forward beyond SYC. Upon your completion of SYC, we will provide you with some training templates that you can use to create a training program of your own based on what you have learned.
How are the workouts delivered?
Your coach will send your training programs to you via email as an Excel file.
What is the structure of the program?
Each week, you’ll discuss with your Coach and the other participants in your group the nutrition habit and skills you’re currently practicing — along with any lifestyle issues surrounding fitness and nutrition. You’ll also receive bi-weekly Mindset Matters assignments to complete and discuss with the aim of helping you love your body and your life.
What if I sign up and pay, and then I change my mind and want to leave the program?
Once you sign up, if you decide you don’t want to be in the program, you have seven days to request a refund so that we can open your spot to someone on the waitlist immediately at the start of the program. We offer a seven-day money-back guarantee from the date of your first payment.
I don’t live in the U.S. Can I still do Strongest You Coaching?
You can participate in SYC from anywhere in the world. In fact, past participants have joined us from more than 12 countries.
What if I don’t have a lot of time for exercise each week? Can I still participate?
Absolutely. In your comprehensive training questionnaire, your Coach will ask you how much time you have each week to devote to training, and will design a program specifically for you based on your answer. In addition, if your available time for exercise changes and you need to make adjustments to your program over the nine-month period, just let your Coach know and she will adjust your program.
How much time do I need to devote to Strongest You Coaching every week?
Your workouts will be customized completely depending on the amount of time you have available for working out, and you will need between 20 to 30 minutes two to three days per week to check in with your group and your coach, practice your assignments, etc. Some participants like to check in every day, however, that’s up to you. What we have noticed is that those who are able to check in and follow through with their SYC practices two to three days per week for 15 to 30 minutes have had the most success.
When is the next enrollment happening?
We open SYC enrollment two to three times each year. Spots are limited and they fill up quickly. The best way to know about upcoming enrollment periods is to get on the pre-registration list. Click here to get on the list right now.
Do I have to apply? Why?
Yes, every SYC participant fills out an application. This gives us an opportunity to determine if we are a good fit for each other. We never bring someone into the program if we believe that her needs are outside of our Coaches’ scope of practice or expertise.
How is SYC different from other online coaching programs?
We wholeheartedly believe that Strongest You Coaching is the best online coaching program in the world! SYC’s approach is unique. We help you attain your goals — whether you’re working on specific body composition goals or improving your overall fitness — with a sustainable approach to nutrition using skill work and behavior change, customized training, and mindset work. Additionally, SYC aligns with the Girls Gone Strong message on the importance of autonomy, giving yourself grace, providing yourself with self-care, and more.
With SYC you get to work closely with your coach throughout the duration of the program. The groups are small enough to remain intimate, which allows participants to connect more deeply with each other and their coach, and give and receive support as you all move through the program together.
Additionally, most online coaching programs focus primarily on diet and/or exercise. While SYC does provide customized training programs and nutrition habit and skills practice, this also program includes mindset and self-care components. Good nutrition and a solid training program are essential to becoming healthy… but they will only take you so far. As our good friend Jill Coleman says, “A physical transformation without a mental transformation leaves something to be desired.” We will teach you how to move beyond tying your self-image to a body fat percentage or number on the scale. You’ll get simple, actionable steps to focus on your self-talk and inner dialogue so that you can show yourself more grace and compassion and learn to treat your body with love and respect.
What happens after I sign up?
When you sign up we receive your initial application. The information you provide will help us determine whether or not we are a good fit for each other. If you are accepted into the program, you’ll receive a follow-up email within 24 hours. You’ll also receive two questionnaires which you’ll need to fill out over the next several days — one for nutrition and one for training — along with some additional information regarding your next steps. If we determine that SYC may not be the best fit for you, we will let you know and will provide a refund immediately.
When does the program officially start?
Your program starts the Monday after enrollment closes.
How long will I be have to access to the Private Facebook group after the program ends?
You will have access for one month beyond the nine months of the program. You will be given the opportunity to download all the files you received through the program, and you will receive an SYC wrap-up packet that includes a recap of the nutrition habits and the most important Mindset Matters, some training templates you can use to write your own training programs, and some graphics to help you continue practicing your habits and skills for long-term success.
Who developed Strongest You Coaching?
Strongest You Coaching is the culmination of decades of experience working with thousands of women. We created this program because we saw the need for it. We want to help women achieve their health and fitness goals, make peace with food, and understand that achieving their aesthetic and performance goals is not at odds with being at peace with their bodies.
Is it possible to just get the workouts? I don’t struggle with nutrition.
We get this question quite often. The components of the SYC program are not offered separately. You can certainly sign up because of your interest in one particular part of the program. Your financial investment is the same, whether you choose to engage with all or only some of the components of the program.
In the past, women who have signed up specifically for the training component have always been pleasantly surprised at how much they’ve benefitted from the nutrition and mindset components, even when they entered the program holding advanced degrees in nutrition, psychology, social work, or simply felt confident that they didn’t need additional guidance in some areas. There is always room for growth and gaining greater insight or deeper mastery in a particular area.
Is it possible to just get the nutrition portion of Strongest You Coaching? I am following my own training program.
We get this question quite often. The components of the SYC program are not offered separately. You can certainly sign up because of your interest in one particular part of the program. Your financial investment is the same, whether you choose to engage with all or only some of the components of the program.
Some past participants have worked with their own trainer or followed their own program with great success, and have enjoyed having the additional training resources and options provided by their Coach. Your financial investment is the same, whether you follow a customized SYC training program or choose to follow your own or work with a trainer outside of SYC.
Where can I go with questions about the program after I start?
Your coach will be your first point of contact. If she doesn’t have an answer for you, she will help find one, or point you to the right person for help.
Do I get one-on-one support?
Yes — and more! Your SYC coach is invaluable. She will hold your hand and walk you through the exact steps you need to follow to get where you want to be. While SYC is not specifically a one-on-one coaching program, you will get some one-on-one support within the group as well as via email. In addition to having access to your coach six days per week, with SYC you’re never doing it alone. You’ve always got support. In this program, you’ll be surrounded by a group of like-minded women on journeys similar to yours. You will motivate, support, encourage, and inspire each other, and you will genuinely care about each other and your successes. In this coaching group, you’ll share struggles and victories, wins and losses, and lessons learned, and you’ll always find an outreached hand, ready to lift you up when you need it.
How do I get access to Strongest You Coaching once I enroll?
After you sign up, you’ll receive a coaching application that will help determine if we are a good fit for each other. If we don’t think SYC is the best fit for you, we believe accepting you into the program is a disservice to everyone. (If this is the case, we provide a refund immediately). Once you’re accepted, you’ll receive an email introducing you to your Coach, as well as comprehensive training and nutrition questionnaires that will help your Coach get to know you better and ensure that your plan is tailored to you. You will also receive an invitation to join the private online group.
What is Girls Gone Strong? Why does Girls Gone Strong exist?
Girls Gone Strong is a global movement that aims to empower women to embrace all that’s possible for their lives and for their bodies. We provide the tools and support for true, lasting change through body-positive, evidence-based, sustainable nutrition, training, and self-care information. Click here to learn more about GGS.
A message from GGS…
In our Strongest You Coaching program, we help women just like you reach their health, physique, and mindset goals. Strongest You Coaching is about more than just training and nutrition. It’s about changing your self-talk and inner dialogue, learning to let fitness enhance your life instead of rule your life, and finally healing your relationship with food and your body, all with the help of your Girls Gone Strong Coach, and your fellow Strongest You Coaching group.
Strongest You Coaching is a 9-month online group coaching program that gives you tools to succeed and puts the power to make lasting changes in your hands. We teach you how to finally eat and exercise in a way that you love so you can sustain it forever.
We only open up this program 2-3 times a year and it always sells out fast. If you’re interested, put your name on the pre-registration list now!
Pre-Register Here!
The post Strongest You Coaching F.A.Q. appeared first on Girls Gone Strong.
I joke around a lot and give them hell, but I have love and respect for plant-based diets and the people who eat them. These folks come at health from an entirely different place, and, it’s true, I don’t think their diets are optimal. I think they get a lot wrong. They often misconstrue what Primal is all about. I’ve even received threats from some of the less grounded members of the community, though I know that these are the outliers, the extremists, and I never took them seriously.
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