Strong, Confident, Unstoppable

An At-Home Strength Training Program for Women Who Want to Feel Strong, Fit, and Energized In Their Bodies - without pain or pelvic floor issues holding them back

Woman smiling and holding a kettlebell on her shoulder during outdoor workout in sunny park.

Welcome to:

The Strength Squad Membership

This isn’t just another fitness plan. It’s your new home for strength, confidence, and unstoppable energy.

Inside The Squad, you will:

Wave goodbye to:

  • Back pain that greets you every morning.

  • Random, inconsistent workouts that leave you stuck.

  • Leaking every time you try to run.

  • Hiding yourself behind loose-fitting clothes that don’t truly reflect your fun personality.

And say hello to:

  • A body that feels strong, pain-free, and athletic.

  • Grounded, sexy, confidence that radiates through your career, business and your life.

  • Muscle definition, energy, and the vibrant, powerful presence you KNOW you’re meant to embody.

Picture this…

You wake up on Monday morning feeling energized and excited for the week.

💡You open the Strength Squad app and your workout is already laid out—clear, simple, doable.

💎You start your workout and hear my voice coaching you through the exact cues that make you feel confident and safe with every exercise.

🔥As you hit your last rep, your core feels solid, your back doesn’t twinge, and you drop the dumbbell with a smile.

A woman standing on a sandy beach holding a kettlebell with both hands, practicing exercise near the water with trees and hills in the background on a clear day.

You snap a quick sweaty selfie, post it in the squad chat, and within minutes, messages are flooding in:

👏 “YES baddie!!”

🔥 “Look at you go!”

💎 “You’re inspiring me today.”

You close the app not just feeling stronger in your body, but lit up, energized, and proud—ready to crush your day.

THAT’s what it’s like inside The Strength Squad Membership.

Why you’ve been stuck

Let’s be real - You’re a happy person! You go to therapy. You do the mindset work. You are brilliant at what you do and have a career you love. You have amazing family and friends. You’re SO damn grateful for the incredible life you have.

AND yet—

  • You hesitate pulling on jeans in the morning because you don’t want to face the fit.

  • You haven’t shopped for clothes in months because you don’t want to size up again.

  • You’ve been trying to lose the “pooch” since having your babe years ago, but nothing sticks.

  • You daydream about feeling sexy and confident in a bikini again on vacation.

  • You hesitate to show up on social media or pitch speaking gigs for your biz because you don’t love how you feel in your physical body.

Or maybe for you it’s not about the physical appearance at all…

  • You just want to feel stronger when you pick up your kids or carry groceries.

  • You want to walk into the gym and actually know what you’re doing.

  • You want to build bone density and a resilient body so you can THRIVE in midlife and beyond.

  • You want to feel capable, energized, and proud of what your body can do—not just how it looks.

Most women think doing more cardio, following strength workouts from an app, restricting calories or spending hours in the gym are the fix. But the truth? That just leaves you frustrated, inconsistent and spinning.

Woman doing a plank on a sandy beach with calm water and a clear blue sky in the background.

Introducing the Strength Squad Membership

A progressive overload strength training system designed specifically for women who want to lift weights at home so they can feel fit, powerful, and confident in their bodies while healing and supporting their core and pelvic floor.

Inside the Squad, you’ll:

💪 Build strength week by week with a plan that actually works without spending hours in the gym.

💪 Train your core and pelvic floor so you can lift heavier without your back hurting (or leaking).

💪 See real results in your body—muscle definition, strength, energy—that makes you feel even more unstoppable than you are now.

💪 Celebrate wins and breakthroughs with your virtual teammates so you never feel alone.

Inside the Squad, you’re not just “working out” - you’re training with purpose, working toward specific goals, and unleashing the Strongest version of yourself.

A woman sitting on the sidewalk, leaning against a brick wall, smiling while looking at her phone, wearing a denim jacket and light green pants.

What’s Inside

Here’s exactly what you get when you step inside:

🔥 Immediate access to your first strength block so you can start feeling stronger today.

🔥 12 months of strength workouts with progressive overload so you’ll consistently build muscle and see definition.

🔥 3 structured workouts weekly (upper, lower, full body) — 45–60 minutes for maximum results without endless gym hours.

🔥 Core + pelvic floor guidance so you know exactly how to move safely and powerfully.

🔥 Video demos + form coaching so you feel confident and supported in every rep.

🔥 Monthly accountability check-ins so you stay focused and on track.

🔥 Private Strength Squad community app so you’ll be surrounded by women who get it and never feel alone.

How this is different from other strength programs you’ve done

Most strength programs completely ignore the pelvic floor and give you random core exercises like “sit-ups and deadbugs” that don’t actually build strength or solve the real issues.

I’ve combined my expertise as a pelvic floor physical therapist and strength coach to create a method that heals, strengthens, and transforms your body from the inside out.

This exact approach helped me overcome 3+ years of chronic back pain and return to 100# back squats postpartum after prolapse. It’s the same system that has helped my clients eliminate leaking, ditch their back pain, and finally feel strong and powerful in their bodies again.

Who this is for

This is for you if:

💫 You’re a woman in her 30s, 40s or 50s who wants to feel confident and stronger in her physical body.

💫 You want your external body to reflect the power you feel inside.

💫 You’re tired of workouts that don’t work.

💫 You’re ready to lift heavier and feel like an athlete as you age.

💫 You want accountability, support, and community as you expand.

A woman exercises outdoors on a sunny day, holding a kettlebell against her shoulder with a scenic beach and water in the background.

This is NOT for you if:

🚫 You want quick fixes or fad diets.

🚫 You’re not willing to put in 30–60 minutes, 3x per week.

🚫 You’d rather keep accepting pain, weakness, or leaking as “normal.”

Your transformation is on the other side of you committing to yourself

This is where everything shifts. You’re not just getting stronger. You’re becoming HER:

⚡️ The woman who works out on vacation before everyone else wakes up, because she loves how good it makes her feel.

⚡️ The woman who slips into cute new jeans and a fitted top showing off her curves and muscles, feeling sexy and proud in her skin.

⚡️ The woman who has FUN shopping for clothes again, choosing outfits that highlight her personality and make her feel radiant and unstoppable.

⚡️ The woman who feels strong enough to run around with her kids , carry heavy groceries, or crush a 5k - without second guessing her body.

⚡️ The woman who has boundless energy, focus, and drive to kick ass at work, in her business, and in life.

Investment

$77

Monthly

No minimum commitment or contracts. Cancel anytime.

Best Value

$797

Yearly - Get 2 months Free

Commit to a year and BLOW YOUR MIND at who you are this time next year.

When you join today, you’ll start your first strength block immediately and begin building strength from day one.

Meet Your Coach

Meet Your Coach

A woman with dark hair wearing a denim jacket, smiling and holding a white mug, standing in front of a red brick wall.

Meet Your Coach: Dr. Sam Chernak, DPT

I’ve spent the last 10 years as a physical therapist—6 of those specializing in pelvic floor health—helping women heal, strengthen, and reclaim their bodies. I’m obsessed with lifting heavy, drinking coffee, and showing women just how powerful their physical bodies truly are.

But my work doesn’t stop with muscles and movement. I’m equally obsessed with oracle cards, meditation, and energy. I believe true transformation happens when we combine the masculine structure of strength training with the feminine flow of intuition, connection and self-trust.

Physical Power and intuitive Power—because when you trust your body AND your intuition, you unlock your magic and freedom to experience everything your soul desires in this lifetime.

Inside The Strength Squad Membership, I’m here to help you blow your own mind at what you’re capable of both in AND out of the gym - so you can feel strong, vibrant, and unstoppable in ALL areas of your life.

 FAQs

  • A range of dumbbells or kettlebells, a pilates ball ($10 on Amazon), loop bands ($10 for a pack on Amazon), and long resistance bands (pull-up assist bands work great; a pack on Amazon is $30). I’ll share links for the bands and ball inside the program if you don’t have any yet.

  • Most progressive strength programs don’t include progressive core + pelvic floor training too. This one does.

  • Not when you learn pressure management and proper core engagement. This program teaches you exactly how to do that.

  • Yes. Because this program is a proven progressive overload system—designed specifically to build on itself so you get stronger week after week.

  • Yes! The Squad is designed for ALL levels.

  • Every exercise includes video demos and cues so you know you’re doing it right.

This is your moment to claim your power.

Your body is ready. Your soul is calling.

And with the Squad, you’ll never do it alone.

Ready to thrive?