A self-paced program designed to help women build strength, fuel smarter, and reclaim their bodies with
simplicity, strategy, and science.
START TODAY for only $78
Foundations
Your blueprint for building strength,
energy, and confidence.
introducing
Foundations
Foundations is a program I designed for women 35 & up who want to build a solid foundation for this next chapter of life.
This program is normally $196 for lifetime access to everything.
And for my introductory offer, I'm opening it up to you for just $78.
Use code Born78.
This is your sign it's time to get started.
join today
You're not looking for another quick-fix diet or complicated workout trend.
You want to feel strong, energized, and at home in your body again without having to guess your way through it or overhaul your entire life to make it happen.
You want to figure this out once and for all so that you are educated not only on how to make changes but why it works.
You're ready to build a real plan. One that fits into your busy world, honors your body’s changes, and finally gives you the tools to thrive - not just survive.
That's exactly what Foundations was built for.
Clothes that fit better and a body that feels strong and energized.
A confident, empowered approach to fitness and nutrition (no more second-guessing yourself).
More energy, better sleep, fewer cravings, and real sustainable results.
A strong, resilient foundation you can trust for decades to come.
the
transformation
you can expect
-Ilona, BSN, RN
"I’m 28 but both my aunts who have been skinny and look great their whole like broke their backs because they lifted something heavy… they’re only in their 40’s! I don’t want that to be me! I don’t have a lot of fat to lose but I want to get stronger and build my muscle so that I can run around with my kids and pick them up and not be that lazy mom who never has energy. “
Implement the exact framework these clients used to get
amazing results
-Nicole G.
"I really enjoyed the program and lifted more than I thought I could throughout the weeks. I was proud of my 10,000 steps a day and daily commitment to the program. I finished the program on August 1st and have since fallen off because I need guidance with lifting. How do I purchase the workout program? My daughter is getting married in October and I want to look my best. When I have a program to follow I seem to do better. When it ends, I easily go off track if I have nothing to follow."
amazing results
Implement the exact framework these clients used to get
You feel energized, strong, and confident in your clothes (and your skin).
You move through your day feeling grounded, capable, and proud of the effort you’re putting in.
You walk into the gym (or your living room) with a plan you know works for you.
You fuel your body with foods you love without guilt, confusion, or fear.
Imagine waking up and finally
feeling in sync with your body again.
- Your metabolism, hormones, energy, and recovery needs have shifted and that’s not a bad thing.It just means you need a different approach.
- No more crash diets that leave you exhausted.
- No more random workouts stitched together from Instagram.
- No more believing you have to be "perfect" to make real progress.
Here’s what no one tells you…
You don’t need to do more.
You need to do it differently.
Foundations gives you that step-by-step.
With intention.
Most of the advice you’re given wasn’t designed for women like you.
Inside Foundations, You’ll Learn How To:
Explore the Course
Build Strength That Sticks
Master the essential strength training moves that rebuild lean muscle, tone your body, and boost your metabolism.
Learn exactly how to structure your workouts for results—with beginner-friendly templates designed for busy schedules.
Foundation 1:
Foundation 2:
Fuel Your Body (Without Fear or Deprivation)
Demystify macros and learn how to fuel your body for energy, fat loss, and muscle tone without cutting carbs or starving yourself.
Create daily meal plans that feel easy, flexible, and aligned with your goals.
Foundation 3:
Stay Consistent, No Matter How Busy Life Gets
Implement practical meal prep, workout planning, and consistency systems that flex with your life not against it.
Know how to troubleshoot plateaus, hormonal changes, and energy dips with confidence.
Foundation 4:
Reclaim Your Confidence and Connection
Track your progress in empowering ways beyond the scale.
Shift your mindset from "I have to be perfect" to "I'm strong, capable, and evolving."
Rebuild a relationship with your body that feels nurturing, not punishing.
This Program Is For:
Busy moms, professionals, and caretakers who need a plan that fits into their full lives.
Women who are new (or returning) to strength training and want simple, science-backed guidance without wasting time.
Anyone tired of feeling like they have to "start over" every Monday, ready for a path they can trust and stick to.
Sound familiar?
Most courses:
The Foundation:
Starvation diets and endless cardio
HIIT circuits disguised as strength
Confusing and overwhelming advice
Short-term quick fixes
Strength training and sustainable fueling
Real progressive overload made simple
Step-by-step, clear, empowering
A foundation you can count on for decades
get started for just $78
What’s Included Inside
Adapt your fitness and nutrition plan through every season of life —
(with code Born78)
Regular Price $196
Introductory Offer $78
Foundations:
vacations, holidays, work stress, you name it.
*Lifetime Access to All Resources and Future Updates
Macros Cheat Sheet & Meal Planning Templates
Apply the science of Progressive Overload so your workouts actually drive change
Create sustainable daily habits that protect your health, metabolism, and hormones for the long haul
Meal Prep and Workout Systems for Busy Women
JOIN TODAY
Hi, I'm
Pamelyn.
A few years ago, I was exactly where you might be: Exhausted, frustrated, and feeling like nothing was working for my body anymore.
I tried it all:
Cutting calories lower. Running more miles. Doing more and more with less and less energy to show for it.
Nothing worked until I finally stopped following advice that was not made for women in midlife… and built my own foundation for strength, energy, and confidence.
Foundations is the same step-by-step system I used to transform my own body and my health.
It is the same education I have used to coach hundreds of women to reclaim their strength and vitality.
Now it is yours too… for life.
This is not about chasing an ideal.
It is about building a strong, capable, energized body that lets you live the life you want — now and for the decades ahead.
You deserve to feel at home in your body.
You deserve a plan that supports your life, your goals, and your future.
Let's build it together.
FAQ's
It is a go at your own pace program. You could get through it in 1 day or take a few weeks.
Yes. However, you are taught and guided on how to build your own program based on the equipment, time and skill set that you have.
Yes, there are many for you to get inspired by. The goal is for you to learn how to make your own based on your individual needs, likes and dislikes.
Absolutely! Macros and caloric needs are a huge part of any fat loss and muscle building approach to health and wellness. We focus heavily on giving you all the tools you need to come up with your personalized macros and calories based on your goals!
Ideally dumbbells up to 50 lbs. However, you can certainly start with dumbbells that go up to 25 lbs. and or resistance bands. It is all based on your current strength.
Absolutely! That is the entire goal of this course. We teach you how to create the best weight training and nutrition plan so you are confident in knowing that what you are spending your valuable time on is really working.
We combine science and results driven research and package it up in an easy to understand and easy to apply IRL course!
