I’m a Registered Holistic Nutritionist, Personal Trainer, wife, and mom. On a mission to help women feel strong, energized, and balanced through every stage of life. 

blog

contact

Services

about

Home

PERSONAL TRAINER & CERTIFIED NUTRITIONIST

I'M SANDRA STRONG,

Holistic Coaching for Women’s Hormone Balance, Gut Health, and Sustainable Weight Loss

Personalized fitness and nutrition coaching

Holistic Coaching for Women’s Hormone Balance,
Gut Health, and Sustainable Weight Loss

WORK WITH ME

Balance Your Hormones
·
Feel like you again
·
Balance Your Hormones
·
Feel like you again
·
Balance Your Hormones
·
Feel like you again
·
Balance Your Hormones
·
Feel like you again
·
Balance Your Hormones
·
Feel like you again
·
Balance Your Hormones
·
Feel like you again
·
Balance Your Hormones
·
Feel like you again
·
Balance Your Hormones
·
Feel like you again
·

We offer coaching for women who are ready to Balance Hormones,
Restore Energy, and Feel Their Best—Naturally 

Strongly Nourished 
Holistic Plan

This is for you if:

You’re ready to stop guessing and want a personalized, expert-guided approach to your health

You’re experiencing symptoms like fatigue, brain fog, bloating, or mood swings and want to get to the root cause

You want a structured, supportive plan that fits your lifestyle, goals, and food preferences

You’re navigating perimenopause, hormone imbalances, or other women’s health challenges and want to feel more in control

You’re looking for motivation and accountability from a holistic practitioner who gets it

Personalized
Fitness Plan

This is for you if:

You want a personalized fitness plan that supports hormone health, energy, and strength without extreme workouts

You’re in perimenopause or midlife and need movement that’s gentle, effective, and aligned with your body’s needs

You’re ready to improve endurance, tone your body, and feel more confident through intuitive, sustainable exercise

YES, PLEASE!

Custom
Meal Plan

This is for you if:

You want a personalized, nutritionist-designed meal plan that supports your unique goals, digestion, and lifestyle

You’re looking to eat more mindfully with easy, nourishing recipes made from whole, hormone-supportive foods

You’re overwhelmed by conflicting nutrition advice and need clear, holistic guidance that actually works

LET ME IN!

BOOK A FREE CALL

We offer coaching for women who are
ready to Balance Hormones, Restore Energy, and Feel Their Best—Naturally 

Custom
Meal Plan

This is for you if:

You want a personalized, nutritionist-designed meal plan that supports your unique goals, digestion, and lifestyle

You’re looking to eat more mindfully with easy, nourishing recipes made from whole, hormone-supportive foods

You’re overwhelmed by conflicting nutrition advice and need clear, holistic guidance that actually works

LET ME IN!

Strongly Nourished 
Holistic Plan

This is for you if:

You’re ready to stop guessing and want a personalized, expert-guided approach to your health

You’re experiencing symptoms like fatigue, brain fog, bloating, or mood swings and want to get to the root cause

You want a structured, supportive plan that fits your lifestyle, goals, and food preferences

BOOK A FREE CALL

You’re navigating perimenopause, hormone imbalances, or other women’s health challenges and want to feel more in control

You’re looking for motivation and accountability from a holistic practitioner who gets it

HOW IT WORKS

discovery call

Customized wellness plan

Ongoing Support + Real Results

We’ll start with a 20-minute call to talk about your goals, symptoms, and concerns. This is your chance to feel heard, ask questions, and see if we’re a good fit.

If we move forward, you’ll receive a fully customized plan that supports your hormones, digestion, stress, Sleep, and energy using holistic nutrition, movement, and lifestyle strategies.

Together, we’ll track your progress, make adjustments, and support you every step of the way—so you can feel strong, nourished, and in control of your health and Wellness long-term.

Strongly Nourished Holistic Plan

The Strongly Nourished Complete Package offers personalized, root-cause-focused nutrition support for women navigating hormonal shifts, digestive imbalances, stress, and fatigue. Whether you're dealing with perimenopause, PMS, gut issues, or burnout, this comprehensive program provides a holistic path to lasting wellness.

We blend whole-food nutrition, lifestyle strategies, and natural support to bring your body back into balance—because true health starts from within.

What’s Included: 2 Sessions 50 minutes each 
(sessions to be booked within 6 weeks)

First 50 min Session: 
  • In-depth Nutritional Evaluation and Food Journal Interpretation
  • Personalized Symptom Analysis and Review of Health Concerns
  • Customized Wellness Goal Assessment and Plan
  • Lifestyle, and Supplementation Recommendations
  • Full script Account and discount
  • Food Recommendations and Recipes tailored to your palette
  • Fitness/workout program
  • Review and Ongoing support and guidance

*paperwork, and food journal, to be completed and returned prior to initial meeting.

Second 50 min Session:  
  • In-depth Nutritional Evaluation and Food Journal Interpretation
  • Assess progress and level of improvement
  • Review of new and/or recurring symptoms
  • Accommodate/update food, lifestyle and supplementation recommendations
  • Update workout/fitness program
  • ongoing support and guidance

*paperwork and food journal to be completed and returned prior to meeting 


This is not a one-size-fits-all program—it’s a deeply personalized journey to help you reconnect with your body, feel your best, and thrive through every stage of womanhood.

$200

BOOK NOW

Strongly Nourished Follow-up Sessions
(after initial)

Our Follow-up sessions are for adjustments as your body and goals evolve. In each session we will review your progress, celebrate wins, address any challenges, and refine your personalized wellness plan to keep you on track.  Whether you need guidance, motivation, or just someone to walk the path with you, these sessions ensure your plan stays realistic, sustainable, and aligned with your changing needs.

What’s Included:
  • 45 minute session
  • In-depth Nutritional Evaluation and Food Journal Interpretation
  • Review and update recurring symptoms
  • Accommodate/update food, lifestyle and supplementation recommendations
  • Update workout/fitness plan
  • Ongoing support and guidance

*paperwork and food journal to be completed and returned prior to meeting

$85

BOOK NOW

Personalized Fitness Plan

our signature workout plans are designed to help you move with purpose, build strength, and support your wellness goals.  Whether you're aiming to tone, boost energy, improve endurance, or enhance overall fitness, each plan is tailored to your current level, lifestyle, and goals.  

BOOK NOW

Our Custom Meal plans are designed for two week periods and accommodate food preferences. Each meal plan I design is fully personalized to support your unique health goals, lifestyle, and dietary needs. Rooted in holistic nutrition principles, these plans focus on whole, nutrient-dense foods that promote optimal wellness, energy, and balance. Whether you're managing a specific condition, looking to improve digestion, or simply want to eat more mindfully, your plan includes nourishing recipes, grocery lists, and guidance to help you succeed. 

Please note: Meal plans are for educational and informational purposes only and are not intended to diagnose, treat, or cure medical conditions. Always consult your healthcare provider before making major dietary changes.

$75

BOOK NOW

$75

Custom Meal Plan

"I was struggling with weight gain, fatigue, and the stress that comes with perimenopause. Sandra created a wellness plan that has been a game-changer for me. I have lost weight,  increased my energy and my mood has improved”

— Rachel, 49

"I came to Sandra because I was tired of dieting and feeling defeated. She helped me understand my body, heal my metabolism, and create habits that stick. I have lost weight, but more importantly, I've gained a whole new relationship with food and myself."

— Katie, 41

"When I first reached out to Sandra, I was overwhelmed–my digestion was a mess, I wasn’t sleeping through the night, and I felt stressed and anxious all the time. I thought this was just what getting older felt like. But working with Sandra, I learned how to support my body with the right foods and natural support. Within weeks, I was sleeping better, bloating disappeared, I felt lighter, and more at peace than I have in years."

— Naomi, 45

have a question? i've got the answers for you.

FREQUENTLY ASKED QUESTIONS

have a question?
i've got the answers for you.

How do my nutrition needs change as I get older?

Your body goes through hormonal shifts, metabolism slows down, and your nutritional needs evolve. As women age, it's crucial to focus on nutrient-dense foods that support your hormones, energy, and bone health. I’ll help you understand how to eat and move for your changing body, without restrictive diets.

How long will it take to see results from a nutrition and fitness plan?

Everyone is different, but most people start to feel more energized and see small changes within the first few weeks. In 2-3 months, you’ll likely notice significant improvements in your strength, energy and body composition. The key is consistency and patience.

How can I reduce stress through nutrition and fitness?

Certain foods can help manage cortisol (the stress hormone), such as omega-3 rich foods, leafy greens, and lean proteins. On the fitness side, low impact exercises like yoga or walking can help calm the nervous system. I’ll work with you to create a plan that lowers stress while increasing your energy.

Do I need to follow a strict diet to see results?

No, not at all! We'll focus on sustainable changes, not restrictive dieting. I’ll guide you toward a balanced approach that fits your body’s needs, and that works with your lifestyle - without the pressure of “perfect” eating.

Ready to Feel Strong, Balanced & Nourished?

Feeling off-balance, bloated, and trying to navigate through the changes that perimenopause brings? Get personalized, science-backed support to restore your energy, balance your hormones, and feel confidently nourished from the inside out.

Let’s Get Started