Fitness Programs That will have you feeling Stronger Better Fitter Healthier

Not sure where to start? book a free consult to get you started

change is exciting

Change isn’t always easy.  If everything was easy life would be boring!  We need challenge to build purpose so we can witness what we are capable of accomplishing and overcoming.   

Pedal to the metal baby.  That is where Team Strong has your back.  Bringing out the best in you so you can live your best life right here, right now.  We strive to motivate and inspire you to unleash more amazing qualities you haven’t yet navigated through.  Who wouldn’t want to be excited about that?

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core Concepts

what's in store for you


Weight Training + Cardio + Strength Training
Gym or at home workouts designed perfectly for you, with accessible online demonstrations. No more guesswork!


Designed for your goals and needs
Nutrition for fat loss, building muscle, or just to get you on track for optimal health and making better choices.


Your best is yet to come
Long term transformation involves your mindset. What your mind believes, you achieve. Overcome hang ups, bad habits, self doubt, and build your future better!
Our Programs designed to get you results you deserve

choose where you start


Body Strong


-A personalized assessment of your goals to establish a clear path and the right methods to design a program that works for you.

– A fully customized strength training and cardio program given every 4 weeks

-A fully customized nutrition program with unlimited changes as needed

-Private access to online training demonstrations 

-Weekly one on one support to follow up on your progress through email, video, or App, you choose. 

-Email communication open 24/7. 


Nutri FIT


-A nutritional assessment to take into account your current lifestyle, state of fitness, and your unique needs and goals

-Customized nutrition program with adjustments as needed

Custom cardio program based on your interests, fitness level, and goals

-Bi-weekly one-on-one support to ensure you are staying on track, and covering any details related to your nutritional goals 

-Email communication available 24/7 as needed.


Total Strong


The total package!  Your body transformation arsenal is all here in one bundle.


Everything included in BODY STRONG + MIND STRONG Package


-2 (60 minute) MIND STRONG coaching sessions per month (scheduled bi-weekly separate from your other programs).  

-30-45 minute weekly check-ins to cover both nutrition and workout progress. 

-24/7 Email communication as needed to cover questions or concerns.


Mind Strong


1-on-1 coaching sessions (60 min) strictly to help you strengthen your mental clarity, overcome personal blocks, build any area including motivation, discipline, confidence, stress management, installing positive and progressive thoughts, and help you understand your purpose. 

-Checkins and “homework” will be defined by your needs assessment & what is priority.


Shawna is an IFBB Bodybuilding Professional and a U.S. Air Force Veteran.  She has a B.S. Degree in Nutrition as well as a B.S. Degree in Community Health Education.  Shawna has been coaching clients since 2006, transforming the lives of many with her tried and true techniques.  She loves helping others overcome challenges, and will be the ultimate guide to getting you in shape, feeling your best, and bringing out your best!



Shawna is a wonderful coach that really takes ownership of your success. She really cares, a rare quality in today’s world! I would highly recommend her to anyone who is seriously looking to transform their body.
Gregg Bassett
Shawna is supportive and has strategies that have proven successful. She managed to get me to pull my head out of my ass, ultimately steering me in a new and healthy direction.
Nanette Navarez
Thanks for all you've done for me. I am so grateful. You are my inspiration and you have taught me just a piece of your great experience and training. You’re an awesome role model!
Amy Kosirog
Say "Yes" to
your health

choose to Achieve your goals Believe the process  Conquer your fears


Your programs are designed depending on your goal and needs, and how much time you can allow to prepare and execute your plan.  Workouts can be from 20 minutes to 90 minutes.  Meal prep and mental fitness can take 10 minutes and up.  As for reaching your goal, it depends on what stage you are starting from and what you are trying to accomplish. 

You will know after you get started and try training at different times how you feel.  Choose a time when you know you can get it in without distraction and least likely to back out. 


There are alternative things you can do depending on what is injured and the severity.  However, if you have any questionable physical  issues, you should consent with a competent physical therapist and/or doctor prior to beginning training just to be safe.

We are confident in what we over-deliver, because of the experience and knowledge going into your program and we offer real results.  Because programs are delivered within a week after purchasing, once you commit you are in it until your contract ends.  Don’t buy if you are doubting your ability to commit and follow through.  Some people are never ready, and abandon ship because that is the mindset they are used to.   However if necessary, we can put it on hold to be used later depending on your situation. 

The longevity of your program is negotiable.  We have 6 & 12 month options as well.  We are more than willing to help as long as you need it!

No.  All programs are created for long distance learning!  All coaching calls can be arranged within a time schedule that works for you.  All people are welcome, and will always do our best to communicate in a way you can best understand.  Yes, we do have worldwide payment options as well.

After assessing what equipment you do or do not have to work with, your program will be designed using just what you have at home, your own body weight, and any outdoor or recreational area you have access too.  The world is your gym…and your oyster.

No worries! You are supported every step of the way to ensure you understand what you are doing and why.  You will be taught in the best way manageable.  You just have to show up and have a willingness to learn.  We love newbies!

Great!  We will challenge you and ensure you get what you need, to help you advance even further.  We do offer different levels of competition programming whether it is your first time or experienced.

This depends on how well you commit and adhere to your program(s), and your attitude toward it.  With a positive, determined mindset you will feel results right away, and start noticing physical changes within 30 days. Don’t be impatient because that will work against you.  Fat loss speed can slow over time, as does accumulating new muscle.  Your body needs both change and challenge to continue getting results.

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