Dr. Kristen
Women's health + strength coach
Helping Women in Midlife Build Strength, Confidence & Health
Stronger, Healthier, + More Confident in Midlife and Beyond
You deserve clarity, strength, and confidence. Let’s create a plan that works with your body, not against it.
My mission is to help women in midlife and beyond navigate hormonal changes through tailored fitness and nutrition plans, build strength and achieve healthy body composition, and provide the tools and support for sustainable, confident lifestyle choices.
Hi, I’m Dr. Kristen. I’m a busy mom, business owner, and PhD who struggled to maintain my energy, strength, and confidence through midlife. Like too many women, I felt frustrated by the endless cycle of fad diets, exercise routines that didn’t work, and confusing health advice.
After years of research in metabolic health, hormonal changes, and exercise science, I developed a holistic approach that actually works. Now, I help women like you cut through the noise and make meaningful, sustainable progress toward their health, wellness, and body composition goals.
You shouldn’t have to figure this out alone. I’m here to help.
A Simple Plan for Real Results
Step 1: Book a Free Consultation
We’ll discuss your unique challenges, goals, and lifestyle to find the right approach for you.
Step 2: Get Your Personalized Plan
A tailored fitness and nutrition strategy designed to support your hormones, metabolism, and body composition.
Step 3: Build Strength & Confidence
With expert guidance and support, you’ll gain the tools to make lasting, positive changes in your health.
WHAT YOU'LL GAIN
✅ A clear, science-backed plan for your body and goals
✅ Strength, energy, and confidence in midlife and beyond
✅ Support and accountability so you never feel alone
✅ Freedom from diet fads and fitness myths
READY TO TAKE CONTROL OF YOUR HEALTH?
Stop guessing. Start thriving. Book a free consultation today and take the first step toward a stronger, healthier you.
About
Dr. Kristen
Women's health + strength coach
Helping Women in Midlife Build Strength, Confidence & Health
For too long, I struggled to maintain my energy, strength, and confidence in my body. Like so many women in midlife, I was frustrated by conflicting health advice, fad diets that didn’t work, and the feeling that my body was changing in ways I didn’t fully understand. I knew there had to be a better way.So, I did what I do best—I researched. With my PhD-level expertise, I spent the past decade diving deep into the complexities of metabolic health, hormonal changes, and exercise science. I cut through the noise to find what actually works for women navigating midlife and beyond.Today, I help women like you break free from frustration and overwhelm, giving you science-backed, no-frills guidance so you can build strength, feel energized, and make sustainable choices that truly work for your body and busy life.
VISION
A world where women in midlife and beyond are empowered to thrive through hormonal changes, build strength, and make sustainable, confident choices for their well-being.MISSION
My mission is to help women in midlife and beyond navigate hormonal changes through tailored fitness and nutrition plans, build strength and achieve healthy body composition, and provide the tools and support for sustainable, confident lifestyle choices.VALUES
Integrity
Empathy
Holistic
Accountability
Empowerment
SERVICES
HOW I CAN HELP
My mission is to help women in midlife and beyond navigate hormonal changes through tailored fitness and nutrition plans, build strength and achieve healthy body composition, and provide the tools and support for sustainable, confident lifestyle choices.
A Simple Plan for Real Results
Women in midlife and beyond often face several challenges when it comes to health, fitness, and nutrition. But I envision a world where women in midlife and beyond are empowered to thrive through hormonal changes, build strength, and make sustainable, confident choices for their well-being.
what i offer
Personalized Strength + Wellness Plans – Designed for your body, lifestyle, and goals.
Science-Backed Coaching + Support – No fads, just real results.
A No-Frills, Empowering Approach – Simple, effective strategies for lasting change.START HERE
Strength & Health Session (Free | 60 minutes)
A one-on-one clarity session to help you understand what’s really going on with your strength, energy, or weight—and explore where to focus next.
✔ Personalized conversation (not a lecture!)
✔ Three key takeaways to explore right away
✔ Follow-up email with coaching options
📅 Book this sessionBUILD YOUR SUPPORT
After your free session, choose the level of support that fits your needs and budget. Simple, modular, and tailored to you.Report Package – $69
Want a clear plan to work from, without ongoing coaching?
This option includes a personalized report with:
✓ A written summary of your intake
✓ Short- and long-term strategy mapped out in 2-month phases
✓ Key recommendations explained with rationale
Perfect if you want clarity and direction you can implement on your own.Personalized Plan Package – $159
For those ready to make a change with structure and support.
Includes:
✓ A custom 3-month strength + movement plan
✓ Personalized protein + habit strategy
✓ One follow-up coaching call (3 weeks after your plan begins)
✓ Text support for questions in between
A great fit if you like a plan, but want flexibility and a check-in to stay on track.Accountabiity Coaching - $225/mo
Ongoing coaching and connection to help you stay consistent, even when life is full.
Includes:
✓ Everything in the Personalized Plan Package
✓ Weekly text or voice-note check-ins
✓ One 30-min coaching call/month
✓ Optional form feedback on strength training
This is my most supportive offer for women who want steady, science-informed progress with someone in their corner.ADD-ONSMeal + Routine Review – $49
Submit 3 days of meals + a typical weekly schedule. You’ll receive a voice note or short PDF summary with 2–3 personalized suggestions for supporting your goals.Great if:
✓ You’re doing “okay” but need clarity and fine-tuning
✓ You feel unsure about how to fuel your strengthStrength Training Sessions
Whether you’re new to strength training or want expert eyes on your form, these one-off sessions are available anytime:Virtual 1:1 Strength Session – $69 (60 mins)
Zoom-based session to build confidence, review movement, or walk through a custom routine.In-Home Strength Session – $79 (45 mins) (Victoria, BC only)
I’ll come to your home and guide you through a session customized to your body, equipment, and goals.Form Feedback Video Review – $25
Send me a video (e.g., squats, push-ups, rows) and I’ll send back personalized cues and feedback.Weekly Check-Ins – $39/month
Light, personalized accountability and support via text or voice notes. We’ll set a rhythm that works for you (e.g., Monday encouragement + Friday check-in).Great if:
✓ You want to stay motivated
✓ You want to feel supported without a full plan9-Week Custom Training Plan – $59
A personalized plan based on your space, time, goals, and energy. You’ll receive a simple 9-week PDF plan with suggested structure, reps/sets, and optional alternatives.Great if:
✓ You want a clear program that fits your life
✓ You want to avoid cookie-cutter fitness adviceWANT A BUNDLE?
We can co-create one anytime. Depending on your goals, constraints, and preferred supports, we can design a custom package that works best for you.Payment & Booking
Most services are payable at the point of booking. Once booked, I’ll confirm and follow up with next steps.
A HOLISTIC APPROACH TO WOMEN'S HEALTH + STRENGTH
1. Supporting Women Through Hormonal Changes for Weight Management
Hormonal fluctuations, especially during perimenopause and menopause, can significantly impact weight management, often leading to weight gain, particularly around the abdomen. I provide personalized support to women as they navigate these changes, helping them understand and manage the impact of hormones on their metabolism and body composition.How I help:
Tailored Fitness Plans: I create exercise programs that are hormone-friendly, focusing on metabolism-boosting activities and weight management.
Support with Hormonal Balance: I provide insights into how specific exercises (like strength training or high-intensity interval training) can help manage hormonal fluctuations and prevent weight gain.
Collaborative Approach: I work with healthcare providers to support clients with medically-informed strategies for managing hormone-related weight changes.
2. Supporting Women to Build Strength and Healthy Body Composition
As women age, the loss of muscle mass can become a significant concern, affecting not just appearance but overall strength, metabolism, and long-term health. I help women build and maintain muscle while reducing body fat, which is vital for maintaining independence, preventing injury, and boosting self-confidence.How I help:
Strength Training Programs: I develop personalized, progressive strength training programs designed to build muscle and improve tone. These can be modified based on a woman’s age, fitness level, and specific goals.
Body Composition Focus: I educate my clients on the importance of building lean muscle to combat the natural aging process. I use regular measurements (body fat percentage, muscle mass) to track progress, not just the scale.
Motivation & Accountability: I create a positive and supportive environment where women feel empowered and motivated to stay consistent with their strength-building goals.
3. Provide Women with Clarity Around Proper Nutrition and Lifestyle Changes
Nutrition is one of the most significant factors in supporting women through hormonal changes and achieving body composition goals. Many women feel overwhelmed by conflicting diet advice, so providing clarity and guidance around what works for their bodies—especially during midlife and beyond—is crucial for success.How I help:
Personalized Nutrition Plans: I offer customized meal plans that consider hormonal changes, metabolism, and personal preferences. I focus on nutrient-dense foods that support muscle building, fat loss, and overall wellness.
Behavior Change Support: I help women make sustainable lifestyle changes by teaching mindful eating, stress management, and how to break free from diet fads or restrictive eating patterns.
Supplement Guidance: I educate clients on supplements that may support their changing nutritional needs as they age.Have Questions?
Email me
Stop guessing. Start thriving. Book a free consultation today and take the first step toward a stronger, healthier you.