Learning the shapes
Weeks 1–2. You find your deep core and can hit it on purpose.
Adriana Zoutal · Strength & Wellness Coach
Strong & Sexy
An 8-week program for women desiring structure and discipline, with the result of a slim strong core and noticeably growing glutes.
- 3 complete bodyweight sessions · about 30 min
- 2 follow-along mobility flows · 20 min
- Daily 15-minute meditations
- Daily cardio
- A meal guide to follow
Join — $200
Doors close Sunday 20 September · First session Monday 21 September
Physical strength builds confidence and resilience, creating a positive feedback loop for all other health markers.
Where this starts
Dimmed Sacral light looks like this.
No libido. No drive. No interest. A body running after time, more days feeling off versus feeling SEXY.
Sexy isn't a look — it's an energy centre, and lately women have that light bulb switched off.
Strength creates confidence, and confidence ignites the energy of Sexy.
Strength is Sexy.
Simplify growth through the body by building muscle, and everything else will align.
Muscle is a metabolic powerhouse. It governs insulin and hormones, which in turn affect your cycle and fertility. That's the mechanism, said plainly.
All growth begins with the physical body, and all other bodies follow.
Decision, action, consistency, raise of standards, belief systems — all build trust. It is the proof of our very own word to ourselves.
Strength is the most primal factor to begin with. Our physical body in our physical reality.
A woman who trains proves to herself she can keep a promise. That's the thing that changes her mind — not the affirmation.
Who this is for
Women who want to burn fat, build muscle, and have a strong healthy body.
It works if you are starting from nothing, if you are coming back after time away, and if you are pregnant — because it starts at the ground.
Inside the eight weeks
Eight weeks.
Four blocks. One shape.
The bands come in
Weeks 3–4. Same shapes, more work. You feel the difference, not the change.
Movements combine
Weeks 5–6. It stops being exercises and starts being training.
Full complexity
Weeks 7–8. Everything loaded, everything twisting. The after photo gets earned.
Strength Mon · Wed · FriMobility Tue · ThuWalk every dayMeditation every dayLive call once a week
By the end
Eight weeks from now
You can do proper pushups. You have a slim and sexy core. Your legs are defined and your glutes have grown enough to see. And underneath that: your confidence is up, your energy is up, and your mind is calmer — because the meditation and the mobility are in the program, not an afterthought.
Join — $200, paid once
First session Monday 21 September
What you need — about $40
A mat, bands, rings, and a chair.
Long resistance bands, gymnastic rings, a mat, and a chair or couch. No weights. The rings hang from a beam outside or a tree branch.
Gymnastic rings on Amazon · Long resistance bands on Amazon
Nowhere to hang the rings?A beam outside, or a tree branch. If you have nowhere at all, a TRX works instead.
Rings not arrived yet?You do bodyweight scapular retractions, without the hold at the end.
Pregnant?It works — because it starts at the ground.
Me
I was the strongest I had ever been.
I came into this through the fertility and hormone world, in my own body: coming off the pill, going numb, and rebuilding myself from the ground up with no shortcuts. I stopped working on the cycle and started working on the body underneath it.
And then I got pregnant. During my first trimester I completely surrendered to the pregnancy, and my training routine was almost non-existent.
I created this program to make a comeback in my second trimester — returning to my true passion, which is strength and all that comes with it. Discipline, consistency, energy, growth, results.
I am a kinesiologist, a CHEK practitioner, and a Budokon mobility and yoga teacher. The mobility flows in this program are Budokon, and I write them myself. They follow the same route every time — ground to standing.
You were not made to be fragile, stiff, or weak. You were built to move, to endure, to thrive, and to last. This is physical mastery.
Three questions
How much time does it take?About 30 minutes a session in weeks one and two, rising to about 45 by the end — three times a week. Mobility is 20 minutes, twice a week. The meditation is 15, daily.
Do I need a gym?No. A mat, bands, rings and a chair — about $40, no weights, at home.
What if I’m starting from nothing?It works — the whole program starts at the ground and the container never changes, only the contents get harder.
Doors are open now
Strong & Sexy
$200 paid once
- Eight weeks, four blocks of filmed strength sessions
- Eight 90-minute live group calls
- Mobility flows, twice a week
- A 15-minute meditation, every day
- A written food guide
Working with me one-to-one is $500 a month. This is the whole method — $200, once.
Join now — doors close Sunday 20 SeptemberYou get a referral code when you join. Every woman who joins with it earns you $50 — she types it into the “Referral code” box on the payment page. If someone sent you here, put her code in that box.
Paid in full — no payment plan. About $40 of home kit, disclosed above.
Cancel within 24 hours of joining for a full refund. After that the place is yours and is non-refundable, except for a medical or personal emergency.