Self-Led Training
A complete progressive strength plan, now available on your schedule, at your pace.
Become a BodyGoals Fitness member
Train anywhere.
Stay connected.
BodyGoals Fitness was created for women who want to step confidently into the weight room and the App makes that possible no matter your schedule or location.
The self-led program follows the same complete mesocycle design as our coached sessions: structured phases, intentional rep ranges, and movement patterns that target the feminine physique through resistance training rooted in the principles of bodybuilding.
The program is scalable to your current level and grows with you, providing the right challenge at every stage of your journey.
Whether you're training at Unrivaled Iron Gym or at a facility near you, the App walks you through each session with the same methodical approach our coaches apply in person including cues for technique adjustments, stability focus, and how to select an appropriately challenging weight per exercise.
Ready to get started?
Click to sign up on TrainHeroic and start training with BodyGoals Fitness
What to expect
TRAIN AT
Your Own Timing
Beginner or advanced, every woman gets a program that meets her where she is and grows with her.
PROGRESS
Week to Week
Along with in-person training, our community stays connected through our app. Members can join the conversation, share progress, ask questions, or simply observe quietly if that feels right for them. No matter how you choose to participate, you always have a place with us.
GUIDED BY
Principles
Every exercise is selected with the feminine physique in mind with variety in movement patterns, thoughtful sequencing, rep ranges, and cues to help you choose the right weight every set.
SCALES
With You
The program grows as you do: always challenging, always intentional, never stale.
BFG
Community Access
You're never truly training alone. Connect with the broader BGF community from wherever you are.
Training Blocks that build strength
and steady momentum
Weekly Schedule
Every session has a purpose
Workouts split across the week into upper and lower body focused sessions to allow proper recovery and optimize progress. Train Heroic App flexibility allows you to move sessions according to your schedule.
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Lower Body Strength & Sculpt 1
SUNDAY
90 min
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Upper Body Strength & Sculpt 1
MONDAY
60 min
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Lower Body Strength & Sculpt 2
TUESDAY
60 min
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Core Strength
WEDNESDAY
30 min
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Upper Body Strength & Sculpt 2
THURSDAY
60 min
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Rest
FRIDAY & SATURDAY
You earned it!
Let's get started
💪
Let's get started 💪
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Self-Led Membership
BFG offers a complete progressive strength plan that removes the guess work. Our program is powered by TrainHeroic, the BodyGoals Fitness App puts expert programming in your hands wherever you train.
✔ Access daily virtual training videos with detailed instruction
✔ Direct access to BGF coaches
✔ Belong to the BFG community, chat for real time connection & support.
✔ App membership with simple, accessible pricing
Ready to get started?
Click to sign up on TrainHeroic and start training with BodyGoals Fitness.
MEET YOUR TRAINER
Krista Hemming
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Hi! I'm Krista, a women’s health and wellness coach dedicated to helping you define your goals, design a personalized strategy, and implement a sustainable training program that fits your lifestyle. I founded BodyGoals Fitness to create a welcoming and supportive space where women can reframe their relationship with their bodies by focusing on positive, performance-based goals rather than unrealistic standards.
With over two decades of training experience—from pre- to postpartum, through motherhood, and now navigating perimenopause—I’ve seen firsthand how strength-based training combined with mindful nutrition can optimize wellness, improve metabolic function, and promote longevity. My mission is to guide you through this process, empowering you to take control of your health and fitness journey.
I understand that every woman’s experience is unique. At BodyGoals Fitness, you’ll gain the knowledge about yourself and the tools to create lasting change in your health.
Let’s build a stronger, healthier, and more confident you together!
Interested in personal 1-1 training?
Real women. Real results.
Still deciding? Try BodyGoals Fitness on the TrainHeroic app with a 7-day free trial or connect with our trainers to find your best fit.