You’re used to taking care of business. Now it’s time to take care of you. 

Work with me, friend and I’ll have your back (and your knees, and your elbows, and everything else in between). Literally.

Here’s what I know about you, friend…You do everything for everyone. From taking on a side hustle to paying for the family beach getaway to volunteering to stay late at work to “finish up that one last little (but really not-so-little) thing” to working your butt off defending an entire country...you’re that woman.

But as a result…
You can’t sleep. Your eating habits aren’t great. And you know you don’t feel as fantastic as you could (or have).

But you’re here. And for that, I want to give you major credit.

And the good news? Whether your goal is to...
– Get back into shape. (You know that fabulous body you had in your 20s when you could eat whatever you wanted–hello, Taco Tuesdays–and never lift a dumbbell? Yeah, you want that again.)
– Finally have a wellness regime that works with your crazy life–and doesn’t require you to show up in yoga pants & athletic shoes at a specific time every few days.
– Make sure you’re caring for your unique body with the right food and fitness plan. ‘Cause whether you’ve been injured before or not, you know the last thing you want is to do your squats wrong & damage your knees–or eat a Keto/Gluten-free/Paleo diet if it’s not safe for you.

...I’m here to provide the expert guidance & direction you need to make it happen, in a way that works for you. Because I know you don’t want to work with someone who only understands the human body–you want to work with someone who understands YOUR body.

Introducing one-on-one total fitness coaching with Dr. Karen Hedenschoug

YOU + ME = YOU LOOKING, FEELING, SLEEPING & LIVING YOUR BEST!

We’ll still get you exactly where you want to go, safely.

So, is total fitness coaching for you? YES, if...

 • You’re a busy woman who wants to get as healthy as possible again (or for the first time) OR;
 • You’ve recently suffered an injury but now that you’re out of therapy you’re looking to ease back into your regular workout routine, OR;
 • You’re ready to get your energy back, shed a few pounds & finally get that FULL 8 (hours of sleep, that is ;))
AND
 • You’re craving more personalized support in fitness, nutrition and all-around wellness than you can get at a gym or club.
 • You want to work with a professional who has experience creating custom programs for people with various types of bodies, injuries and goals
 • You know it’s so important you take care of your body not just because you want to get back into your skinny jeans (although that’s a noble goal), but because you want to prevent illness, injury or other aches and pains down the road

Sound like you? Then keep reading, sister.

1:1 customized wellness coaching. You’ll receive guidance tailored specifically to your fitness goals, fitness level & current lifestyle, including any physical limitations. Areas of focus might include programming, injury prevention, nutritional guidance, strength & conditioning coaching, and more. 

Mobile-ready custom fitness program with the TrainHeroic app. This app is available for both Android and iPhone users, so you can take your fitness program with you wherever you go, anytime!

Mobile-ready custom meal plans complete with shopping lists and a portion guide to make meal prepping, planning & executing a breeze.




What's Included

Priority phone access and unlimited secure messaging, 24/7. Got a question about an exercise in your plan that doesn’t feel quite right? Don’t have a barbell and the app says you need one? Curious if you can substitute one type of fitness for another? I’ve got you. You can reach out to me whenever via a secure messaging app and I’ll get back to you within 48 hours. With me in your corner, you won’t ever feel like you’re going it alone or “guessing” randomly.

Accountability + support all along the way. This obviously isn’t just about giving you a plan to follow - I’m here to help you follow this through and when something isn’t working I’ll help you work things out, change things, replace stuff, and work it so it works for you. 

My coaching packages are concierge, personalized wellness services that include a customized fitness program, personalized nutrition guidance, plus unlimited messaging and priority phone access to me. My overarching goal? You feel deeply seen, heard & understood–every step, jump or leap of the way!

Got it? Awesome. Now, you’ve got options.
(But not too many–you make enough important decisions as it is!) 

What it is: A month-long (30 days) total fitness experience to help kick-start a healthier way of living so you can feel better, sleep better & live better. (And let’s be honest–look better, too!) 

What you get:
* Comprehensive client intake and
   onboarding including health, 
   fitness, lifestyle, and diet 
   analysis
* Customized fitness training plan
   geared towards your goals
   accessible right on your phone!
Three 30-minute coaching
   phone- or video- calls 
where we
   assess your progress, challenges,
   and questions
* Unlimited secure messaging with
   Dr. Hedenschoug
* Meal plan tailored to your needs
* Monthly review summaries of the
   progress you've made toward
   your goals
* Email support


SILVER: 30-DAY COACHING PACKAGE

let's go

What it is: A 90-day coaching package for the woman looking for major physical changes she can see and feel. This platform provides a solid foundation for long-term change!

What you get:
* Comprehensive client intake and
   onboarding including health,
   fitness, lifestyle, and diet
   analysis
* Customized fitness training plan
   geared towards your goals
   accessible right on your phone!
Nine 30-minute coaching phone-
   or video-calls
where we assess
   your progress, challenges, and
   questions
* Unlimited secure messaging with
   Dr. Hedenschoug
* Meal plan tailored to your needs
* Monthly review summaries of the
   progress you've made toward
   your goals
* Email support

GOLD: 3-MONTH COACHING PACKAGE

I want this one

What it is: A 6-month total fitness program for the woman looking to make a significant change in her lifestyle & habits–and body & brain, too.  This packages serves as a great follow-on to outpatient or inpatient physical therapy, and is also a great option for women training for a big athletic event!

What you get:
* Comprehensive client intake and
   onboarding including health,
   fitness, lifestyle, and diet
   analysis
* Customized fitness training plan
   geared towards your goals
   accessible right on your phone!
Eighteen 30-minute coaching
   phone- or video-calls
where we
   assess your progress, challenges,
   and questions
* Unlimited secure messaging with
   Dr. Hedenschoug 
* Meal plan tailored to your needs
* Monthly review summaries of the
   progress
   you've made toward your goals
* Email support

PLATINUM: 6-MONTH COACHING PACKAGE

i'm in

What it is: A 9-month program for the woman in transition who needs more long-standing coaching to (1) help heal & tone up after physical therapy following a more complex surgery or injury, (2) engage in intensive training for a big athletic event (marathon, ultra race, body-building competition), or (3) accomplish a significant weight loss journey.

What you get:
* Comprehensive client intake
   and onboarding including health,
   fitness, lifestyle, and diet analysis
* Customized fitness training plan
   geared towards your goals
   accessible right on your phone!
Twenty-seven 30-minute coaching
   phone- or
video-calls where we
   assess your progress, challenges,
   and questions
* Unlimited secure messaging with
   Dr. Hedenschoug
* Meal plan tailored to your needs
* Monthly review summaries of the  
   progress you've made toward
   your goals
* Email support

DIAMOND: 9-Month coaching package

this is the winner

Investment:  $259

Investment:  $622

Investment:  $1165

Investment: $1632

1.

2.

3.

4.

Payment Plans are available to meet your financing needs!
Please note:
All coaching packages are customized. Nope, there’s nothing cookie cutter here! No matter which level of support you choose, you’ll receive customized programming based on your personal goals–and what you personally love. (Dig strength training; don’t dig SoulCycle? We’ll create a workout & wellness plan that works for you.)

Bronze: 30-Day Coaching Package

What it is: This package is for the woman on the go whose schedule is packed leaving her little time for coaching calls. She needs structure in her workouts in order to reach her goal.  This package is a great fit for those on a time-crunch who need structure, nutritional guidance, and access to Dr. Hedenschoug for quick questions that can be addressed via secure messaging.

What you get: Comprehensive client intake and onboarding including health, fitness, lifestyle, and diet analysis; Customized fitness training plan geared towards your goals accessible right on your phone! Unlimited secure messaging with Dr. Hedenschoug; Meal plan tailored to your needs; Monthly review summaries of the progress you've made toward your goals; Email support

5.

Yes, please

No time for coaching calls? No problem - we've got you.

Investment: $125

Ready to roll? Here’s how it works:

How It Works

1. Click the button under the package that closest fits your goals to book a quick consult with me. You’ll receive an email with a link to schedule a free 30-minute Discovery Call where we’ll hop on the phone, you’ll fill me in on your current fitness woes & we’ll decide what’s just right for you from there.

2. If we both decide it’s a go, yay! You’ll promptly receive: 



An email with login credentials to your very own secure Client Portal via Dubsado. This is where you’ll sign your Client Services Agreement, complete the initial onboarding paperwork, and pay your invoice!

An email with a special calendar link to book the allotted amount of coaching calls you’ve purchased. All coaching calls are completed through Zoom.

Access to your very own TrainHeroic app account. This is where you’ll find your weekly workouts. The app is available for iOs and Android and you can literally access it from anywhere.

3. Then, coaching will commence–and you’ll get started on your journey to sleeping, feeling, living (oh and looking) better!



You’ll receive your personalized fitness workouts on the TrainHeroic app as well as your custom meal plan within 1 week of completing all initial onboarding paperwork and invoice payment.  The coaching package term you've purchased will begin once you've received your first workout through the TrainHeroic app!

Prior to each coaching call, you will receive a reminder to complete a coaching call form inside the Client Portal to help focus our time during the call – your time is valuable!

Bonus: if during our coaching call you need assistance with – let’s say – improving your squat mechanics or overhead dumbbell press – Zoom allows us to easily switch to a video-call – and, problem solved! You get immediate feedback to perfect your mechanics so you can exercise with confidence (and without pain)!

I’m a really active person and I love traveling!

I’ve completed multiple traveling assignments in Arizona, Washington, and California. 

I love meeting new people and discovering new places.

I love being outside; give me fresh air, sunshine, good conversation, and a trail, and I’m the happiest person on earth!

My favorite thing in the world

(save for a caramel macchiato with a double shot–yeah, even health coaches have their ‘thing’!) is formulating a well-rounded (calorie-free) “cocktail” of modalities to help women like you reach your personal wellness goals. 

Not sure which total fitness package is for you?

I got you there, too. Click the “Let’s Talk” button below & you’ll get sent straight to my contact page, where there’s a quick form you can use to set up a FREE Discovery Call with me to answer any Q’s you have about coaching & talk through each program & which one is the right fit for you & your (current) fitness level.

let's talk

PS – Are you Active Duty, Reserve, or National Guard? Click here.


Celebrate Cyber Week December 1-7 with 30% off ANY customized fitness coaching package! Simply complete the Contact Form and enter the Promo keyword:




Chat soon!
❤️, Karen

cyber week sale!

LOVE

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Helping women build strength from the inside out.

Haven’t met yet? Well, hi!

I’m Dr. Karen Hedenschoug, licensed physical therapist, personal trainer and total fitness coach. I specialize in working with busy and active women, from CEOs to active duty military to those recovering from injury.  Read More->

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