Strong Start NZ

STRUCTURED STRENGTH, NUTRITION AND EDUCATION BUILT FOR REAL LIFE.

Strong Start NZ is a structured strength and nutrition program designed for women who want sustainable fat loss, muscle development and confidence, without extremes, gimmicks or random workouts.

This program combines research informed training, education and support to help you build results that actually last.

  • Strong Start is delivered in progressive 12 week training blocks, with content released monthly. Each month provides clear weekly structure so you know exactly what to do, how to progress and how to stay consistent without being overwhelmed by too much information at once.

  • Strong Start follows a structured weekly schedule built to balance strength and weight training, cardiovascular work, and recovery.

    The program includes:

    • 3 full body weight training sessions per week

    • 1 HIIT session

    • 1 low intensity cardio (LISS) session

    • Daily step targets and active recovery

    A typical week is structured as:

    Monday - Full body weight training

    Tuesday - Cardio and steps

    Wednesday - Full body weight training

    Thursday - HIIT

    Friday - Full body weight training

    Saturday - LISS and steps

    Sunday - Active rest day

    All training is planned to be realistic, sustainable, and supportive of recovery. Full guidance is provided in app with each 12 week block so you know exactly what to do each day.

    Recovery plays a major role in results. Training more days does not automatically produce better outcomes, particularly for strength, muscle development, and fat loss. Evidence based programming prioritises quality, progression, and recovery over excessive training volume. This approach supports consistent progress without unnecessary fatigue or burnout.

    The program is designed to deliver results without requiring 5-6 high volume training days per week.

Women in black strength training doing an romanian deadlift in a gym
A woman is sitting on a seated row exercise machine in a gym, lifting a barbell while watching a television mounted on the wall.

Why Strong Start is priced at $9.98 per week

Strong Start is intentionally priced to be accessible, because I believe women should be able to access credible information, proper structure and research informed coaching without needing a large budget.

This price point is not a reflection of low value. I know the value of my work, my experience and the level of education and support built into my programs.

I’ve chosen this pricing because long term education, consistency and sustainable progress means more to me than selling quick fix challenges or short term transformations that don’t last.

For most women, this weekly investment is a lot less than the cost of a single group fitness class or what is often spent on takeaway coffee across the week, while offering far more structure, education and long term support.  

YOUR INVESTMENT:

Billed monthly at $39.95

Strong start exists to remove barriers to quality coaching & education, not create them.  

A woman doing a cable triceps extension exercise at a gym with various fitness equipment around.
A woman performing a single-arm row exercise using a dumbbell while supporting herself with one hand on a gym machine.

  • General population clients

  • Women navigating perimenopause or menopause

  • Women using GLP-1s

  • Busy mums

  • Beginner to intermediate lifters

  • Women training at home or in the gym

  • Women balancing work, family, stress and limited time

  • Those focused on fat loss, maintenance or building strength & muscle

  • Women who want structure, education and sustainable progress, not quick fixes

  • Anyone returning to training after time away or starting fresh.  

WHO IS THIS PROGRAM FOR: 

This program is designed for real life consistency & supports  both physical & mental wellbeing. 

WHAT’S INCLUDED:

1. Training & Nutrition:

  • Structured strength training program with clear week to week progression

  • Suitable for both home and gym environments

  • Nutrition guide using calories and macros

  • Over 2000 recipes/meals combined

  • Exercise demonstration videos for all programmed movements, (including home alternatives)

  • Written instructions provided for every programmed exercise

  • Form Tip Library for each muscle group, with video guidance to support correct technique & movement understanding

Clear guidance around training and nutrition basics to support safe, effective progress. 

2. Menopause Support & Tracking:

  • Menopause Symptom Logbook completed daily/weekly inside the app

  • Monthly comparison charts and symptom trend reports

    Clear visual summaries you can:

  • Keep for your own awareness, or

  • Share with your GP or health practitioner to support informed conversations

  • Dedicated Menopause Hub with education and common questions answered

3. GLP-1 Support & Education:

  • For women using prescribed GLP-1 medications

    Calorie and macro targets set around your goals, body size and activity

    Nutrition coaching without individual meal guides

    Progressive strength training with a focus on building and maintaining muscle

    Support through your fat loss phase and transition into maintenance

    Dedicated GLP-1 Hub with education and common questions answered

    Your medication and any medical concerns remain under the care of your prescribing health professional

This program is designed to support the whole person, not just workouts.

4. Coaching & Accountability:

  • Monthly biofeedback based check ins

  • In depth written feedback and guidance report for the coming month

  • Clear focus points so you know exactly what to work on next

  • Access to coach support via the in app community group or email

5. Recovery, Mobility & Mental Health:

  • Linked educational video resources delivered via expert led guidance to support joint health, movement quality, longevity, recovery and sustainable training

  • Extensive Mental Health Awareness Hub, acknowledging the real impact stress, fatigue and mental load have on training, nutrition and consistency.

6. Extensive in app education covering:

Strength training fundamentals

Fat loss without restriction or extremes

Sustainable habit building

Long term progression strategies

Additional education resources available inside the app , all designed to support your training throughout the program. 

READY TO GET STARTED?

Strong Start is open to women who are ready to work on their nutrition, strength and body composition.

Before joining, complete the short questionnaire below so I can make sure Strong Start is the right fit for you.

COMPLETE THE QUESTIONNAIRE

Strong Start NZ is an online strength training and nutrition coaching programme for women in New Zealand, created by Trained By Corrie Jane Ltd.

Follow @strongstartnz on Instagram for strength training, nutrition education and coaching content.