StrongHER: strength, energy and confidence after 35
Real Fitness's specialty coaching program for women who are done with crash diets and endless cardio. Build strength, work with your hormones instead of against them, and feel like yourself again, with expert coaching, a community that gets it, and the flexibility to train online, in person at our Castle Hill studio, or both.
Feel strong, steady and at home in your body again after 35
Build real strength, get your energy back, and let a leaner body follow, all by working with your hormones and your nervous system instead of fighting them. One proven method, delivered online, with the option to train in person at our Castle Hill studio too, built to fit the life you already have.
This is for you if:
This is not for you if:
The four pillars of StrongHER
01
Nervous system
Calm the stress that's kept your body in survival mode, so it finally feels safe enough to change.
02
Nutrition
Learn to fuel your body properly, no restriction, no banned foods, just enough protein and real meals that fit your life.
03
Strength training
Build the strength that changes how you move, how you look and how you feel.
04
Support
Coaching that gets women after 35, plus a community of strong women beside you every step.
Women over 35 who are serious about making a lasting change
You're ready to put in the work to transform your body, health and confidence. If you're looking for fast results without commitment, this isn't the program for you, and that's okay. StrongHER is for the woman who wants to be stronger at 50 than she was at 30.
What's included in StrongHER
Weekly 1:1 Coaching
Personal coaching every week with your dedicated StrongHER coach. Individual feedback,accountability, and adjustments to keep you progressing.
Progressive strength training
A coached, progressive strength program built for your body, never a random workout. Follow it online at your own gym or home, or train in person at our Castle Hill studio.
Weekly live group coaching calls
Live online coaching every week, led by founder Vicky van de Luecht and the StrongHER coaching team. Real support, real answers, in real time.
Hormone and energy support for 35+
Cycle, perimenopause and menopause aware coaching. We track energy, sleep, mood and digestion, not just the scale, so progress actually lasts.
The StrongHER member app
Your training plan, weight and rep tracking, food logging and progress history in one place, with your coach in your pocket between sessions.
A personalised nutrition plan
Macro targets, meal frameworks and food lists built around real life. Family dinners, work lunches and weekends included. No banned foods, no starving.
Nervous system tools
Simple daily breathwork and regulation practices that calm the stress keeping your body in survival mode, so it feels safe enough to change.
Identity and belief work
The real shift happens on the inside first. We work on how you see yourself, so you become the woman who follows through, and the results finally last.
Monthly somatic breathwork journey
A guided online breathwork session each month to release stress, calm your nervous system and reconnect with your body.
Monthly progress check-ins
Measurements, photos and how you're feeling reviewed with your coach, so you can see the change even on the weeks the scale doesn't move.
Quarterly live StrongHER events
Come together in person at Real Fitness Castle Hill every quarter. Experience the method live, connect with the women beside you, and feel what StrongHER is really about.
Private StrongHER community
A members-only group of women on the same journey, plus regular education workshops with the coaching team.
StrongHER transformations
“I completely changed my life.”
StrongHER completely changed my life, from my physical results to my mental outlook. I've lost 11kg and 32cm, but the weight loss almost feels like a side effect because my head completely changed. I feel so good in my skin again. I've learned to slow down, set boundaries, nourish myself and actually enjoy life. This isn't a six-month program that stops — it's a journey for life.
Heike, 48 | 11kg & 32cm lost
“I'm finally in the long game mentally.”
I'm still blown away by how much has changed — not just the scale and my body composition, but my mental game. I've come out of decades of all-or-nothing thinking, bingeing after 'bad choices', sabotaging myself and waiting until Monday to start again. I finally feel like I'm in the long game mentally. That education is priceless, and I only wish I'd had it sooner.
Megan, USA | 7kg / 15.4lb & 16cm lost
“I felt like a broken and defeated woman.”
Before StrongHER, I felt like a broken and defeated woman. I had spent years dieting, restricting and feeling like I was failing. StrongHER gave me the support, structure and accountability I needed, but the biggest transformation was who I became. I stopped chasing the next quick fix and finally learned how to create results I can actually keep.
Emily | 9kg lost after an 8-month plateau | Body fat 34% → 24%
“I love how I feel in my body.”
I love how I feel in my body. I have a waist now! I'm in my 60s and I'm the fittest, strongest and leanest I've been. I stopped using wine to relax and started using breathwork instead. My start-stop cycle finally stopped, and now I'm working towards a goal I haven't reached since before pregnancy, over 30 years ago — and it finally feels possible.
Maree, 60s | 8kg & 27cm lost | Body fat 34% → 27%
“I actually walk with freedom in my body.”
Before StrongHER, she thought the 10kg gain was simply menopause and nothing would work anymore. She hated looking in the mirror and had stopped feeling like herself. Now she's stronger, moving freely and lifting 85kg on the trap bar with a completely different relationship with her body.
Karen, 52 | 12kg lost | 36cm lost
Hi, I'm Vicky
StrongHER didn't start as a program. It started as the way I saved myself.
Years ago my life fell apart. I went through a period of deep loss and trauma, and then came pregnancy and a level of depletion I didn't know was possible. I was running on empty, disconnected from my body, and treating it like the enemy.
For a long time I did what most women do. I punished my body. More restriction, more cardio, more pressure, convinced that if I was just harder on myself, things would change.
They didn't. Not until I stopped fighting my body and started working with it.
I learned to calm my nervous system instead of overriding it. I fed my body properly instead of starving it. I built strength instead of shrinking. And I did it all from a place of love, not punishment.
That's when everything shifted. I lost 17.5kg, and I've kept it off for nearly six years, not through willpower, but because for the first time it was something I could actually live with.
The method I used on myself became StrongHER.
Over 18 years of coaching I've now helped more than 1,000 women transform, and in StrongHER's first year alone we've walked beside 100+ women doing exactly what I once had to do: come home to their bodies.
I'm a qualified personal trainer, integrative nutrition health coach, women's health and nutrition coach, master trainer, somatic breathwork facilitator, yoga instructor and NLP coach. But the thing that matters most is this: I've stood where you're standing, and I know the way through.
We Rise Together 💛
Frequently asked questions
I haven't trained in years, am I too far behind?
How many women are in a session?
Do I have to give up the foods I love?
I'm in perimenopause. Will this still work?
What if I travel or get sick?
How quickly will I see results?
Ready to become StrongHER?
You don't need more discipline. You need a different way.
Fill in the form and I'll personally get back to you to book in a call and have a proper chat about where you're at and how StrongHER can help you feel strong, steady and at home in your body again.
Come as you are. We'll take it from there.