strength training for women

Build a leaner, stronger, and healthier body with The Balanced Body Project.

The Balanced Body Project is a fitness program focused on long-term success, not short-term extremes.

We help busy, high-achieving women over 35 lose stubborn fat, build muscle, and feel incredible in their clothes again—using simple but powerful strategies that actually fit into your busy life.

What you WON’T find here:

✖︎ No strict meal plans.
✖︎ No punishing workouts.
✖︎ No cookie-cutter strategies.

What you WILL find here:

✔︎ Simple weight loss tools.
✔︎ Lifts that lift you up.
✔︎ The last fitness program you’ll ever need.

Where you might be now:

You’ve seen results from other programs before—but only by tracking every single bite and pushing through grueling workouts that left you drained and exhausted (hello, Insanity and OrangeTheory).

You’d love to try more modern clothing styles, but the thought of tucking in a shirt into your jeans has you reaching for your go-to baggy top and black leggings—again.

Getting dressed for a night out (or even just for work) feels like a soul-sucking process, leaving you drained before you even walk out the door—because nothing fits quite right.

You spend so much time searching for the "perfect" workout on Instagram or YouTube—and still never seem to find the right one for the equipment you have or that feels right in your body.

When your jeans feel tight, you think: “Time to get strict.” Thoughts of cutting calories, limiting social plans, and ramping up cardio cross your mind—but you know that approach will just leave you feeling worse.

You just feel so sad when Facebook memories pop up, comparing how you looked then to now—and realizing how far you feel from getting back to that version of you.

You’re not alone.

Many women in their 30s, 40s, and beyond experience these exact same things and feel like their bodies are forever plateaued, or even worse, gaining weight out of nowhere. But what if it didn’t have to be this way? What if there was a simple way to move forward?

Sounds pretty good, right? I promise—it’s 100% possible for you.

We’ve all heard the quote, ‘Insanity is doing the same thing over and over and expecting different results.’ You can’t just hope—or worse, self-loathe—your way to change. If what you’re doing (or avoiding) isn’t working for you… it’s time to try something that actually works!

Where you could be when you work with me:

You lose 10-15+ pounds, KNOW you look great, and can confidently pull anything from your closet and know it’ll fit (and fit in a way that you like!).

You don’t sweat a missed workout or eating a less-than-perfect meal because you trust you’ll pick right back up where you left off without skipping a beat. No feeling like you need to work off or starve yourself.

You build visible muscle definition that others notice and comment on, and you love to flex and see muscles you’ve never seen before (yes, even when you were working out more than 3x a week).

You don’t unravel the moment life gets messy because you’ve built real habits that work no matter what you have going on. You’re calm and in control tackling life’s challenges, instead of scattered and anxious.

Your lifts become a favorite part of your day—you’re stronger, more energized, and feeling like your former high school or college athlete self instead of so far away from where you used to be.

You’re genuinely proud of yourself for the first time in YEARS because you’re following through on the things you say you’ll do, and you’re making the changes you’ve desired for so long—and it doesn’t feel hard!

Your Balanced Body Journey Starts with Our 3-Month Reboot

We focus on understanding YOU and building the essential habits for lasting transformation with our Fit and Fueled Formula:

Upon joining, we’ll match you with the ideal Strategic Strength Plan for you, designed to tone your arms and legs, strengthen your core, and get your body into fat-burning mode. You’ll feel relief at how doable the workouts are.

Within 2 weeks, you’ll experience a massive energy and metabolism boost with our signature Sips + Steps Energy Reset. You know when you just FEEL better and WANT to keep making healthy choices? Your first 14 days get you on that path.

Within 6-8 weeks, you’ll start seeing body changes as you stay on track with your workouts and get the nutrition adjustments you need through your Personal Plate Update. We help you pinpoint exactly how much protein, fiber, and calories YOUR body needs to control appetite and cravings, and build a Minimized Menu—so you don’t have to think twice about your meals with our mix-and-match meal templates.

By week 12, others will notice changes and your clothes will fit differently. You’ll be wowing yourself in the gym, sleeping better, your digestion will improve, and you’ll be speaking more kindly to yourself while you’re at it. You’ll have built a Balanced Body Blueprint, a personalized, sustainable framework you can confidently follow for the long haul. You’ll have solidified the habits that set you up for success!

Again, we don’t ONLY focus on reps in the gym or how many veggies are on your plate.

The goal is to help you implement and then automate habits so they feel effortless—meaning you’ll never feel off track again, while also feeling stronger, dropping sizes, and feeling proud of what you see in the mirror!

Our clients say they appreciate this 12-week reboot so much because we don’t just tell them WHAT to do—we help them understand WHY it’s important and talk through HOW to make it happen within the context of their schedules.

“For the first time in my life I was addressing my fitness AND nutrition with intention and information. I appreciated when she didn’t just say “try this” but also explained WHY scientifically it made sense for ME. I’ve lost almost 15 pounds and 8 inches overall + it all feels so DOABLE!” - Kate Boucher

WHAT CLIENTS ARE SAYING ABOUT OUR SYSTEM:

“This morning, I was getting dressed and realized I didn’t feel AS uncomfortable in my clothes as I usually do. Just a few small changes over the last 2 weeks, and I’m already feeling the results. Honestly, the hope that I might actually get my health back on track is giving me so much optimism, and quite frankly, RELIEF. Excited to keep the momentum going!" — Amy McIsaac

“This program has reconfirmed I can do hard things, all I have to do is take one step. When Athena laid out the program for me, I was scared. Nutrition and fitness upgrades all in 12 weeks? I’m not so sure. But that little voice said, “you need this for YOU.” I jumped in, and look at me now!! I don’t hit homeruns every week or every day in all the areas, but I’m consistent and made significant progress.” - Kelly Snowdale

"I totally love Athena’s practical approach to fitness and nutrition. She breaks things down into achievable steps so you’re not trying to accomplish everything at once. Most importantly, she helps you build your own blueprint by the end of the program so you leave with a game plan of what to do going forward. I feel like I’ll be able to come back to that over and over again when I need a reminder of what to focus on. Best program I’ve participated in!" – Meaghan Brassey

Here are just a few examples of the results our clients have achieved using our tried-and-true methods:

  • KATE A, a full-time working mom of 2, who ROCKED a jumpsuit on a girls' trip and, for the first time in her 39 years, thought: “Damn, I like how I look,” feeling genuinely proud of herself.

  • SHANNON R, a 39-year-old teacher and mom, who shared that summer 2024 is the first time she didn’t fall off track without the structure of the school year. She also wore a two-piece bathing suit and didn’t feel self-conscious for the first time ever at her younger sister’s bachelorette party!

  • SHRUTI S, a 40-year-old working mom of three kids under 7, who followed our #StrongCore workout track and focused on food quality, seeing the physique changes she’s wanted, especially in her arms and abs. She recently wore a tucked-in shirt for a girls' night out, a style she never thought was for her!

  • CHRIS H, a 52-year-old whose husband is noticing her new muscles (YES, even in menopause!), and who has worked through years of diet culture messaging and body image hang-ups.

  • CARLY H, a 45-year-old, busy corporate leader completely turned around her yo-yo dieting past. Now, she chooses nutritious foods and strength training because they make her feel good and perform better—not because she feels like she has to. She stays consistent during travel weeks using our popular Toned in 20 workout track. Plus, she’s lost 10 pounds and bought a whole new work wardrobe!

  • KELLY S, a 38-year-old working mom of 2 girls under 5, who works out just three 30-minute sessions a week and hasn’t given up a single food she enjoys. After just 6 weeks, she looked in the mirror and thought, “Wow, I look great.” She’s also healing her diastasis recti with moves tailored to her body, not a generic plan!

  • CAIT A, a 39 year old sales engineer whose non-stop work trips and social obligations in a male-dominated industry made it tough to prioritize her wellness when out of her home routine, but now is confidently carving out time for her well-being while on the road, saying no to peer pressure and yes to her fitness goals

  • LAURA H, a 39 year old leadership coach who used to spend a lot of time working out with nothing to really "show" for it. She had never experienced baggy-ness in the butt or thighs of pants before, but put on a suit for the first time in over a year, and the pants were basically falling off! She feels fitter and stronger than a decade ago!

  • ALAINA P, a 40-year old runner and mom of 2 kids who has lost 12 pounds, seen muscle definition she hasn't seen before, and is hitting her fastest race times ever through our #RunStrong workouts. She says her success is attributed to tackling ONE thing at a time instead of trying to do everything at once + that she's finally not trying to get everything perfect all the time.

  • ERIN E, a 42-year-old mom of 4 kids ranging from 6-16, who recently got back from a 20-year wedding anniversary vacation with her husband and reported she wore a bikini for the first time in 15 years AND felt incredible in her body the whole time!

  • ELLA G, a 38-year solopreneur mom of 2 living in Israel, who was able to ROCK her favorite teal dress that hadn't fit her in over a decade! More importantly, she is taking care of herself again instead of wanting to just run away from her life and hitting business revenue goals she hasn't seen before!

  • BRIGID V, a 37-year old working mom who joined Balanced Body after seeing a number on the scale she'd never seen before and thought, "enough is enough." She's now wearing the pair of JCrew pants that were too tight when she first started, and her former mindset of "I don't have the time" is a thought of the past!

  • LIZ G, a 39-year old working mom who used to worry every single weekend about how she was going to "handle" the food and then work out to "undo the damage." She's improved her relationship with food, exercise, and body so much that she's since become a nutrition coach herself!

  • Ashley K, a 39-year old working mom who has used the Balanced Body #StrongMoms programming to stay fit and on track through 2 pregnancies, 2 C-Sections, and 2 postpartum recoveries. Her little one just turned 1 and her focus is now weight loss: 4 weeks in and she's down 3 pounds, her leggings aren't rolling down over her belly anymore, and she feels so proud that she's following through on the commitments she makes to herself!

Beyond Reps + Calories: Why Balanced Body WORKS (when other programs don’t):

  • As we age, muscle loss and a slowing metabolism make body changes trickier. Many programs focus only on weight loss or cardio—missing the real issue. Balanced Body targets the root cause: building strength and muscle to boost metabolism and prevent plateaus. Our workouts are designed to enhance your body’s natural strength and protect your joints and pelvic floor, giving you real, sustainable changes..

  • Many programs focus only on workouts, leaving nutrition as an afterthought. At Balanced Body, we know that nutrition and exercise go hand in hand to achieve real, lasting results. We provide practical, real-world nutrition guidance that complements your workouts—helping you fuel your body properly, manage cravings, and achieve fat loss without the stress of endless tracking or meal prep.

  • As your hormones change, it can feel like your body is fighting you. Instead of forcing a “one-size-fits-all” approach, Balanced Body works with your body. Our hormone-smart strategies are tailored for the shifts that happen through pregnancy, postpartum, and perimenopause, helping you lose fat, maintain muscle, and boost your metabolism during life’s transitions.

  • We know the drill: you start strong but life gets busy, and habits fade. Balanced Body focuses on building habits that are simple, sustainable, and automated. We help you set up systems for sleep, hydration, protein, movement, and more—so they become effortless. That way, even when life throws a curveball, you can keep going.

  • Stress and negative self-talk can make or break your success. Through our mindset resets, we help you manage stress, shift limiting beliefs, speak more kindly to yourself, and break free from diet culture. Clients often share how this work sparks wins in not just their fitness but in their careers, relationships, finances, and beyond.

  • Many programs leave you feeling isolated in your journey. Balanced Body is built on connection. Join a group of women who understand what it’s like to juggle health, family, work, and life. You’ll get the accountability, support, and encouragement you need to stay on track, with a community that celebrates every win—big and small.

“Athena is very understanding and has a non-judgmental approach, and right away I knew I could be completely honest about my challenges. She was always happy to talk me through everything from questions about my food to workouts to stress and sleep. She wants to set you up for success, and through her support, this is really the first time in my life where I feel empowered to make changes and am finally confident I’m moving in the right direction with my choices instead of always wondering what I can do better.”

– Ann Bodnar

“What I value most about Athena’s approach is that she gets you to really think holistically about what can serve you in your daily life when it comes to food exercise. I love that now I want to think about how to ADD protein, ADD muscle, ADD joy and pleasure in eating, rather than reduce calories and inhibit myself. Thank you!!!!!”

- Jenny Krichevsky

Yes, Balanced Body is an Investment—and It’s Worth It.

Let’s be real: this program isn’t cheap, but I believe you get what you pay for.

Sure, you could spend $250-$800 a month for a 1:1 trainer at the gym. They’ll tell you how many reps to do and try to push their protein powder shakes saying it will be a life-changing breakfast... but then what?

Think about it:

  • Who’s helping you stay on track when life gets busy or motivation wanes between sessions?

  • Do you even get into nutrition? Does your trainer have the time (or credentials) to guide you through cravings, energy dips, and nighttime eating? What about how nutrition should be different for your pregnancy, postpartum, or perimenopause needs?

  • What about the mindset work? Are they helping you tackle your fears, blocks, and limiting beliefs?

Balanced Body isn’t just a workout plan—it’s a complete support package.

My clients often say, “It’s like having a personal trainer, life coach, and nutrition guide living in my phone!”

Cheap programs lead to cheap results, and there’s no shortcut to a strong, confident, and vibrant life. You deserve the real deal. If you’re ready to invest in yourself and your future, Balanced Body is here to make it happen.

The 3-month program is $1200, but if you sign up within 48 hours of your application call with me, you can join for just $999. Custom payment plans are available. Remember, delaying this investment costs you time and health and money LATER in medical bills.

“I am so thankful to have Athena break things down for me - I knew a lot of the basic principles but she has broken it down so much more specifically so I know exactly what I have to do! Athena has really set me up for lifelong success and I feel like this investment in myself was COMPLETELY worth it. I came for fat loss but in the process I've established easy, sustainable daily habits that enhance my life SO far beyond losing fat. It really is wild how much so many aspects of my life have improved!!”

- Ashley Parent

“Athena helped me be kind to myself and meet myself where I was, instead of shaming myself for not being where I used to be.  Through her coaching on mindset shifts and custom workouts that make me feel strong AF, I finally have my feet back on solid ground.  What Athena truly gave me were the tools to take back my own power.”

- Colleen Allen

I’m not exaggerating when I say that right now could be a huge turning point in your life. Stop second-guessing every bite, every workout, every-everything. This is an opportunity to entirely transform your relationship with YOURSELF.

You just have to start.
Willpower can only get you so far.

“Best money I have ever spent on myself! Working with Athena has been life-changing and my only regret is that I didn't do it sooner! I was so sick of feeling out of control and like I needed to “get back on track” constantly. I felt like I was on a hamster wheel, snacking on the couch and feeling like I had to eat everything “bad” during the weekends. I had always been the girl saying "I need to get back on track" each time I came home from a vacation. After working with Athena, I no longer have those thoughts!”

- Liz Ganno

If you’re a fellow perfectionist 👋, asking for help can feel like admitting defeat (and a waste of money).

But think about it: if your car breaks down, are you gonna grab some tools and fumble through YouTube tutorials…or are you going to a mechanic? Trying to “white-knuckle” your health goals solo is the same - you waste time, risk burnout, and may end up even worse off.

“I genuinely didn’t believe it was possible to live in a way that was enjoyable while also working towards my health goals. I thought my problem was that I wasn’t disciplined enough. I was choosing the wrong habits to focus on.”

- Carly Halloran

“I finally recognized that I needed to get out of the struggling perfectionist cycle, and I needed a partner to get me there. Athena was this person for me. I’ve finally found peace with myself.

- Jill Rafter

“In total, I have lost over 30 pounds this year and dropped multiple sizes. I no longer have an excuse to not exercise. It’s not all or nothing. I have SO much energy now, I am SO much stronger, and I HAVE SO MUCH FREE TIME. It’s completely counterintuitive and I still can’t believe it.”

– Joy Macfarland

Don’t let your ego keep you from reaching your full potential.

There’s a time and a place for a DIY project…but your health ain’t it!! You don’t have to be perfect. You just have to start.

You deserve expert guidance and personalized care.

Ready to Look Good + Feel Good for Good??

You’re smart, motivated, and more than ready to make a change. Stop trying to fix this on your own. You deserve to feel strong, confident and connected to your body NOW, not someday. Start where you are, with what you have. We’ll make it happen!

Have more questions before you decide to take the leap?

  • This isn’t a course where you watch long, boring modules or a DIY program where you’re left on your own. It's a done WITH you service. You’ll receive weekly, bite-sized action steps via email, with support and resources from us every step of the way to ensure maximum results.

  • With our minimum-effective-dose method, workouts can take as little as 90 minutes a week or as much as 4 hours, depending on the track we recommend for you and how much time YOU want to dedicate.

  • It’s 100% virtual!

  • While Athena is the main coach you’ll be working with, she’s not the only one supporting you. You’ll also be working closely with her fabulous team.

  • We don’t just leave you hanging! Our community has a 90% retention rate, and with clients continuing into our 6-Month Momentum Membership. We offer special alumni rates with no future price increases. We regularly add new workout tracks, focus groups, challenges, and more to keep you engaged in this ongoing, enjoyable lifestyle, and we teach you our Burn, Build, Break Method for maintaining your results forever.

  • Today! Apply to work with me here.

  • All you need is a few sets of weights and resistance bands—no gym required! Many of our members work out at home with minimal equipment, while others use a full gym setup. We tailor it to your personal experience.

  • Congrats! You're in great hands. With my specialization in pre- and post-natal corrective exercise, we have a dedicated “Strong Moms” section in the program just for you.

  • We offer several support options, including a Facebook group, private reflection sheets, and Momentum Coaching Calls. Choose what works best for you, and leave the rest!

  • In our community, you’ll find women of all different backgrounds, ages, and shapes and sizes, supporting each other. To learn more about how we foster an inclusive environment, check out our full body inclusivity statement.

  • If you’re looking for fully customized, 1:1 personal training, I offer a Balanced Body Premium option. Due to the highly personalized nature of this program, spots are limited. Please email me at athena@achievewithathena.com to discuss the details.