Your Journey, Mapped Out

The DefineHER transformation is built on a proven 4-week periodised system designed to take you from stuck to strong — one intentional step at a time. Whether you join DefineHER Core or go all-in with DefineHER VIP, you’ll move through these same powerful 4-week phases, each one building on the last to reshape your body, shift your mindset, and redefine what strength means for you.

This isn’t a quick fix. It’s a structured, hormone-smart journey designed for women 35+ who are ready to train with purpose — and finally see lasting results.

Foundations

4 Weeks – Build Your Base. Reclaim Your Confidence.

This is where it all begins — no pressure, just progress. Foundations is designed to gently reintroduce your body to movement, rebuild your confidence, and lay the mindset groundwork for real change. You’ll learn how to train smart, fuel your body properly, and reconnect with the version of you who’s ready to feel strong again.

By the end of this phase, you’ll feel grounded, capable, and energised — ready to take on more.

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“I didn’t realise how much I needed this reset. I felt empowered from the very first week.”

Build

4 Weeks – Strength That You Can See and Feel

Once the foundation is set, we turn up the intensity — gradually and purposefully. In Build, you’ll start lifting heavier, mastering technique, and discovering just how strong you truly are. This phase focuses on building lean muscle, improving posture, and enhancing the way your body moves and functions. We continue to build your mindset to rewrite your identity to the new you.

You’ll begin to feel more powerful — in your body and your mindset. You’re not just training... you’re transforming.

“I didn’t know I could feel this strong — physically and mentally.”

Body

12 Weeks – Burn Fat. Change Shape. Stay Strong.
 

This is where everything comes together. With strength and confidence already building, Body is your results-driven phase focused on fat loss, muscle definition, and metabolic resilience.
Through carefully structured workouts, progressive resistance training, and energy-boosting cardio, you’ll accelerate fat loss while protecting your muscle and hormones.

This isn’t just about fitting into your clothes. It’s about feeling unstoppable in them.

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“This is where I really saw my body change — leaner, stronger, and so much more energy.”

StrongHER

6 Weeks – Power, Identity, and the Woman You’ve Become

StrongHER is your final phase — and your most powerful one yet. This is where you consolidate your strength, amplify your confidence, and claim your identity as a woman who trains, thrives, and owns her results.

Through focused strength sessions, advanced conditioning, and mindset shifts, you’ll leave behind old beliefs and step fully into the new you.

You’re not “getting your old self back.” You’re becoming someone even better.

“This phase felt like I had finally come home to myself. StrongHER changed everything.”