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The 'Problem' Facing ALL Women
After women turn 40, we lose around 1% of our muscle per year and gain 3-5 pounds of body fat per year,* with a lot of that ending up on our belly, butt and thighs.
We get frustrated by the same-old diets and exercise, and regain all the weight we lose, and often more.
New research specifically for women over 35-40 shows that this happens because:
On average we gain around 18% body weight!
Over a 10 year period we lose muscle, gain body fat, and reduce our daily physical activity and exercise.
The average American women will gain 30 pounds of body fat over any given 10 year period and increase her total body weight by 18%, because she loses around 10% of her muscle mass and reduces her physical activity. (See references below)
Reference: Suryadinata RV, Wirjatmadi B, Adriani M, Lorensia A. Effect of Age and Weight on Physical Activity. Journal of Public Health Research. 2020;9(2). doi:10.4081/jphr.2020.1840
Reference: Palmer AK, Jensen MD. Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022 Aug 15;132(16):e158451. doi: 10.1172/JCI158451. PMID: 35968789; PMCID: PMC9374375.
* Average muscle loss, fat gain and body weight gain are estimated from research studies.
The Antidote Is the Strong Woman Project
An Evidence-Based Program Designed for Busy Women Who Want to Get Strong, Look Great, Prevent Muscle Loss, and Avoid Weight Gain Without Excessive Time or Money ... Even If They've Tried Before.
Every female client I've ever had wants to look and feel better. They want to lose some weight, and by that they mean 'lose some fat'.
They want to cinch the waist. They want to lessen the sagging under their arms. They want to reduce the fat on their thighs and butt.
It's totally normal! And just because we might be 40 or 50 doesn't mean that our desire to look great goes away.
It's just that at this stage of life we want to focus on MORE than just what we look like.
We're older and wiser and also want to look after our health, both now and into the future.
And maybe, we're sick and tired of trying to fit into a beauty standard and so we try to resist it or even oppose it.
And that's totally normal as well!
Because societies beauty standards are unrealistic, no thanks to Instagram Influencers who fake their photos.
But I've also discovered that a lot of my clients have given up on trying to improve their physique because nothing they seem to do works anymore.
So, they just accept the (mistaken) fact that nothing can be done, when in fact that's just not true.
Consider these 4 facts:
Fact 1 - Women can move toward their ideal, healthy body fat percentage by starting NOW.
Fact 2 - Women can build muscle and strength by starting NOW.
Fact 3 - Women can change their body composition, shape, and appearance by starting NOW.
Fact 4 - Women can improve their health span and lifespan by starting NOW.
It's just a matter of knowing what to eat, and when.
How to train, and when.
And most importantly, how to make these changes in your life so that they stick.
The Strong Woman Project combined with the Elegant Eating Solution and the Elegant Habit Training is the ideal way to achieve all of this for yourself, no matter what your age or stage of life.
Ideal for Busy 'Time Poor' Women
Just 3 workouts a week at about 40 minutes each.
Convenient and Accessible
Choose home or gym and access all workouts on a web-app for your phone
Expert Support for You
Daily human support in the SWP Facebook group.
Join the Strong Woman Project and Train With Rhoda!
Eat Amazing. Lift Amazing. Do Amazing.
About Rhoda Lucas | Dietitian & Women's Strength Coach
Rhoda has qualifications from the University of Sydney, Monash University and Deakin University, where she graduated with a Master's degree and was awarded the Professors Prize in Nutrition. She is an Accredited Practising Dietitian and Certified Strength Coach specialising in Female Strength Training, Perimenopause and Fat Loss, Gut Health, and Eating Disorders.
Get These Special Bonuses Worth $1,097 When You Join the Strong Woman Project Today
The Elegant Eating Solution Full Program (Normally $599)
The Elegant Habit Training Program (Value $199)
NEW BONUS ADDED FOR 2024: 12 Week Access to Rhoda and Her Team for Support (Normally $299)
Get All of This When You Join the Strong Woman Project (Finding Your Beautiful Balance)
For the ONE-TIME Price of
Only $149
But you must act right now.
If you click away from this page, this offer will be gone.
Frequently Asked Questions
We understand that being a busy woman comes with time constraints. Here's how the Strong Woman Project fits into your schedule:
Convenient and Flexible: With only 3 sessions per week, up to 40 minutes each, you can easily fit these manageable workouts into your busy routine.
At-Home or Gym: Whether you prefer exercising at home or in the gym, the Strong Woman Project doesn't require expensive equipment, giving you the freedom to choose the most convenient workout environment.
Integration into Daily Routines: Our program is designed to seamlessly fit in to your daily life, allowing you to schedule workout sessions at your convenience, be it in the morning, during lunch breaks, or even in the evenings.
Supportive Facebook Community: As a member, you'll gain access to our exclusive Facebook group where you can connect with other like-minded women, ask questions, receive guidance, and stay motivated throughout your fitness journey.
Cost-Effective Solution: Unlike traditional gym memberships, the Strong Woman Project offers a cost-effective solution, ensuring that prioritizing your health and well-being is accessible and affordable.
Don't let a busy schedule hold you back from investing in your well-being. Join the Strong Woman Project today and embrace a healthier lifestyle at your own pace.
Absolutely! The Strong Woman Project is designed to accommodate the needs of busy women, including those with family responsibilities. Here's how it is family friendly:
Flexible Schedule: The program's convenient 3 sessions per week, up to 40 minutes each, allow you to balance your family commitments while prioritizing your health and fitness.
Integration into Daily Routines: You can easily incorporate the Strong Woman Project into your daily routines, ensuring it doesn't disrupt your family time or other important activities.
At-Home Workouts: With the option to exercise at home, you can involve your family by turning workouts into fun and engaging activities. They can join you or provide support while you focus on your fitness goals.
Supportive Facebook Community: Being part of the Strong Woman Project Facebook group provides you with a supportive community where you can connect with others facing similar challenges. You can share your experiences, seek advice, and find inspiration from fellow members who understand the juggling act of family life.
Cost-Effective Solution: The Strong Woman Project offers a cost-effective alternative to traditional gym memberships, allowing you to invest in your health without breaking the bank. This means you can allocate resources to both your family's needs and your personal wellness.
Join the Strong Woman Project today and experience a program that not only accommodates your busy family life but also provides the necessary support, guidance, and flexibility to help you achieve your fitness goals while nurturing those important family connections.
Absolutely! The Strong Woman Project is meticulously crafted to cater to the specific needs of women over the age of 35-40 and 50.
The program takes into account the hormonal changes, physical changes, and lifestyle factors that are commonly experienced during this stage of life.
Through tailored workouts, nutrition guidance, and age-relevant support, you'll find the Strong Woman Project to be a perfect fit for your fitness journey in this particular age range.
If you're in perimenopause or approaching this stage of life, the Strong Woman Project (SWP) and Elegant Eating Solution (EES) are designed to meet your specific needs.
Created by Rhoda, who started her fitness journey during perimenopause at age 43, these programs have been tailored to support women in this transitional phase.
The SWP's three workouts per week provide ample time for rest and recovery, accommodating the busy schedules of women. This program takes into account the challenges of perimenopause, such as varying energy levels and hormonal changes, ensuring a well-balanced approach.
The EES addresses dietary considerations during perimenopause, acknowledging the impact of declining estrogen levels and increased FGF21 hunger hormone release. Adequate protein intake, vital for muscle health and weight management, is emphasized in the Elegant Eating Solution to navigate the changes experienced during perimenopause.
In summary, the Strong Woman Project and Elegant Eating Solution are ideal for women in perimenopause. Rhoda's personal experience and expertise enable these programs to effectively cater to the specific needs and challenges of this transitional phase of life.
The Strong Woman Project (SWP) and Elegant Eating Solution (EES) offer a reliable and flexible program based on the latest scientific research on female metabolism. These programs provide evidence-based guidance for women's fitness, nutrition, and behavior change at any age or stage of life.
Led by an award-winning expert in nutrition, dietetics and strength training, these programs are designed to help you improve your fitness, nutrition, and overall well-being based on the latest scientific research.
For women in menopause or post-menopause the Strong Woman Project is specifically designed to address your unique needs.
It includes evidence-based exercises from the LIFTMOR study on post-menopausal women, the first and longest study focusing on reversing and slowing down osteoporosis.
Engaging in these exercises can bring remarkable improvements, including increased strength, confidence, and independence.
Women in menopause / post-menopause who follow the Strong Woman Project often report a higher quality of life and a sense of well-being. They are able to regain abilities they once thought were lost and feel stronger than ever before.
By participating in this program, women in menopause can regain strength, confidence, and independence, enjoying a heightened quality of life and overall well-being.
Yes, the Strong Woman Project is designed to help you achieve your fat loss goals.
Please Note: No diet or workout program in the Universe can remove fat just from your waist. No number of sit-ups or planks can do it either. The ONLY way to lose belly-fat is to lose fat from your body overall.
If anyone tells you differently, they're trying to take advantage of you.
The Strong Woman Project is tailored to lose 1lb (0.5kg) of fat per week, so over 12 weeks we expect you to lose up to 13lb (6KG).
But, depending on your goals and timeframe this can be accelerated with caution.
The Strong Woman Project focuses on sustainable progress, empowering you to make long-term lifestyle changes rather than promoting rapid, short-term and unhealthy results.
IMPORTANT: Even with fat loss drugs like Ozempic, people need to (1) dial in their nutrition, (2) exercise regularly, (3) get their daily steps in. and (4) get good sleep. I've had clients enrolled in a Clinical Study with Ozempic and this is what is required of them to be able to participate. And after going off the drug, they begin to regain weight if they do not have their nutrition and exercise dialled in.
Remember, consistency, dedication, and adherence to the program will significantly impact your fat loss journey.
Even with fat loss drugs like Ozempic, people need to
(1) dial in their nutrition,
(2) exercise regularly,
(3) get their daily steps in. and
(4) get good sleep.
I've had clients enrolled in a Clinical Study with Ozempic and this is what is required of them to be able to participate. And after going off the drug, they regain weight if they do not have their nutrition and exercise dialled in.
Remember, consistency, dedication, and adherence to the program will significantly impact your fat loss journey.
If you've tried fitness programs in the past, we understand that you may have concerns.
However, the Strong Woman Project offers a unique approach that sets it apart from your previous experiences. Here's why:
Combined Approach: The Strong Woman Project combines the effectiveness of the Elegant Eating Solution with a female-specific workout routine. By integrating both elements, you'll experience a holistic approach that addresses nutrition and exercise in a way you may not have tried before.
Training with Rhoda: With the Strong Woman Project, you'll have the opportunity to train with Rhoda. Being in her 50s, she has extensive experience working with women in this age group. She understands the unique challenges women face during perimenopause, including issues like bladder leakage, providing an age-relevant perspective that younger trainers may not possess.
Designed for Your Female Physiology: Every aspect of the Strong Woman Project is meticulously designed with your female physiology in mind. From the selection of exercises to the weights, sets, reps, and even rest periods, each component is specifically tailored to address the hormonal changes and challenges that women encounter at and around this age.
By following the Strong Woman Project, you'll have the opportunity to approach your fitness journey with a tailored program, expert guidance, and a comprehensive understanding of your unique needs as a woman.
Don't let past experiences discourage you. Embrace this program, tailored for women like you, and discover a new path towards achieving your health and wellness goals.
If you have an injury, the Strong Woman Project has you covered. We understand the importance of addressing injuries and providing appropriate support. Here's what you can expect:
Pain Education Program: Included as a bonus with your purchase of the Strong Woman Project is the comprehensive Pain Education Program by Dr Nicholas Lucas, PhD.
This program is designed to educate and guide you through a safe and effective approach to managing pain. You'll gain access to valuable resources, exercises, and techniques that can aid in your recovery and help prevent further injury.
SWP Facebook Group:: If you have specific concerns or questions regarding your injury, you can reach out to Rhoda and our coaches for personalized advice. We prioritize your safety and well-being, ensuring that you can adapt the workouts and exercises to suit your individual needs, limitations, and healing process.
Remember, it's important to consult with a healthcare professional or physical therapist for any specific medical advice related to your injury.
With the Pain Education program and our supportive community, we aim to provide you with the tools and resources necessary to navigate your fitness journey safely, even if you have an existing injury.
When you join the Strong Woman Project, you get access to a comprehensive package designed to help you achieve your health and fitness goals. Here's exactly what you'll receive:
- 1The Strong Woman Project 1: Finding Your Beautiful Balance: This 12-week workout program is specifically designed for busy women like you. It includes three workouts per week, each taking around 40 minutes to complete. These workouts are designed to fit into your schedule while still delivering effective results.
- 2Web App Access: Gain access to a web app that contains all the programming you need, whether you prefer to work out at home or in a gym. This app provides instructional videos by Rhoda, guiding you on how to properly perform each exercise.
- 3Progressive Routine: The 12-week program is divided into four three-week blocks. This structure ensures that your routine changes every three weeks, offering variety and preventing boredom, while continuously challenging your body.
- 4Supportive Facebook Group: As a member, you'll have exclusive access to Rhoda and her team in the dedicated Facebook group. This 24/7 support system allows you to ask questions, seek advice, and receive guidance and encouragement from the Strong Woman Project community.
- 5Expert Support: Unlike other programs, the Strong Woman Project is not a "do it yourself" program. You'll receive ongoing support from Rhoda and her team, ensuring you have all the guidance you need throughout your journey.
- 6Elegant Eating Solution Online Course: As a bonus, you'll gain access to the Elegant Eating Solution online course. This course, valued at $599, provides valuable insights and strategies for developing a healthy and balanced approach to eating.
- 7Elegant Habit Program with Dr. Nicholas Lucas, PhD: Included in your membership is the Elegant Habit Program, taught by Dr. Nicholas Lucas, PhD. This evidence-based program focuses on making small changes that have a transformative impact on your life.
- 8Elegant Eating Meal Plans: Included in your package are the Elegant Eating Meal Plans, which are normally priced at $99. These meal plans provide a convenient and practical way to start implementing the principles of Elegant Eating right away.
- 9Pain Education Program: Our comprehensive Pain Education Program is also included to help you effectively manage any aches and pains you may experience during your fitness journey.
While you receive all of these resources, what you truly get are the results and the opportunity to transform your life:
Ultimately, you get the best for you—the tools, support, and guidance—to achieve the results you desire and transform your life for the better.
We understand the importance of support throughout your fitness journey. Here's how you can access the support you need:
- 1SWP Facebook Group: Join our exclusive Facebook group, where you'll find a supportive community of like-minded women. In this group, you can seek support, ask questions, and receive guidance. Our team of coaches and fellow members are there to provide support, encouragement, and educational assistance related to the program, its content, and any questions you may have.
- 2Billing, Account, and Technical Support: For any inquiries related to billing, your account, or technical issues such as login or access to purchases, our dedicated support team is ready to assist you. Simply reach out to us at [email protected], and we will respond to your query within 48 hours from Monday to Friday AEST.
We believe in providing comprehensive support to ensure that you have the resources and assistance you need throughout your Strong Woman Project experience.
From program-related support in the Facebook group to resolving billing or technical issues, our aim is to make your journey as smooth and enjoyable as possible.
At the Strong Woman Project, we prioritize professionalism and evidence-based practices. Here's why we don't rely on 'before and after' photos as a marketing tactic:
- 1Professional Standards: It is against the professional standards of conduct for a registered dietitian, like Rhoda, to use 'before and after' photos. We adhere to these ethical guidelines, ensuring that our marketing practices align with professional standards.
- 2Your Personal Journey: We believe that the most important 'before and after' photo is your own. We encourage you to focus on your progress, both physical and mental, as you work towards your goals. Your unique journey and personal achievements hold more significance than generic photos.
- 3Digital Manipulation: It's a fact that 'before and after' photos can be digitally manipulated, leading to misleading representations. We prioritize transparency and trust, relying on authentic experiences and results.
- 4Scientific Research: Instead of relying on pictures that can't be verified, we base our approach on the last 20 years of scientific research into female physiology, focusing on fat loss, muscle gain, aging, and metabolism. Our programs are evidence-based, ensuring you receive reliable information and strategies.
By choosing the Strong Woman Project, you can trust in our commitment to professionalism, ethical practices, and evidence-based strategies, allowing you to focus on your individual journey and achieve long-term success.
We understand that staying consistent with a new routine can be challenging. However, at the Strong Woman Project, we are committed to supporting you every step of the way. Here's how we help you stay accountable and motivated:
- 1Elegant Habits Program: Included as a free bonus when you join today, the $199 Elegant Habits Program taught by Dr. Nicholas Lucas, PhD, offers valuable insights and strategies for effective behavior change. This evidence-based program will guide you in making small, sustainable changes that can transform your life.
- 2SWP Facebook Group:: Our active Facebook group provides a supportive community where you can share your experiences, receive encouragement, and seek advice. The community is there to cheer you on and help you stay motivated throughout your journey.
- 3Self-Acceptance and Perseverance: If you face setbacks or struggles, it's important to approach yourself with self-acceptance and understanding. Remember, nobody is perfect, and it's okay to stumble on your journey. The key is to pick yourself up and continue taking small steps towards your goals.
- 4Regular Notifications: To help you stay accountable and motivated, we send regular notifications within the web app and via email. These reminders serve to inspire and encourage you, keeping you focused on taking those crucial small steps towards a better life.
By providing regular notifications and reminders, we aim to keep you engaged, inspired, and on track with your fitness journey.
We understand the importance of accountability and motivation, and our goal is to support you in making lasting positive changes. With our guidance, the support of our community, and the motivational notifications, we believe you can overcome challenges and achieve your health and wellness goals.
We prioritize the security of your payment information and have implemented industry-standard measures to ensure a secure payment process. Here's what you can expect:
- 1Best Practices in Secure Payment: We follow all the best practices for secure payment processing, including utilizing Secure Socket Layer (SSL) encryption technology. This encryption protects your payment details, ensuring that your information remains confidential and secure during transmission.
- 2No Storage of Credit Card Numbers: We do not store your credit card number or any sensitive payment information. Our system is designed to securely transmit payment details to the payment processor for authorization and processing. Rest assured that your credit card information is not stored within our system, minimizing any associated risks.
- 3No Unauthorized Charges: Since we do not store your credit card number or any other payment details, we cannot charge you for anything extra or additional without your explicit consent. You will only be charged for your initial purchase, and any payment plans you have authorised. Any subsequent transactions would require your separate authorization and input of payment information.
By implementing industry-standard security measures and refraining from storing your credit card number, we ensure that your payment information is handled with the utmost security and care.
You can have peace of mind knowing that your payment is secure when you make a purchase through the Strong Woman Project.
We understand that making a decision can sometimes be challenging, especially when it comes to your health and well-being. Allow us to share some insights and address potential doubts you may have, helping you make an informed choice.
It's evident that you have a desire to achieve the outcomes promised by the Strong Woman Project, and that you're seeking positive changes in your fitness, strength, and overall well-being.
You might wonder if Rhoda truly cares about your success. Rest assured, Rhoda's purpose in life is to help other women achieve their health goals. With 25 years of dedication to her clients, she is passionate about supporting and guiding women towards their desired outcomes.
If you have doubts, they might be related to the following reasons:
We encourage you to consider the insights shared and make a decision based on your values and desires for a healthier and happier life.
The Strong Woman Project, with its evidence-based approach, dedicated coaching, and exclusive content, is designed to support you on your journey.
Remember, your health and well-being are at stake and worth investing in.
I'm Looking for a Small Group of Women to be Our Next Success Story.
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Lee-Anne Currie // Fashion Distributor
I've only just started, and I've noticed the change already!
Rachel Coper // Sales Executive
Rhoda is one of the most beautiful people on the planet. She's a great coach and I look up to her.
Dr Katrina Caine // Health Coach
Can I tell you how much I love this! This is a carefully crafted empowerment program!
Leonie Gully // Business Owner
After many years of trying everything else, I'm finally below 187lb ... and I'm just getting started!
Dr Brooke Copeland // Health Professional
This was the missing piece of the puzzle that. I tried so hard to find from many different places!
Amy Davis // Account Manager
You made my body transformation easy, realistic and enjoyable!