upcoming Challenges
December: Come back to love
This challenge will be centered around expanding love, consciousness and connection to the divine throughout the chaotic holiday season. Come back to love will include weekly journal prompts and weekly lessons on meditation, subconscious reprogramming and somatic healing rituals.
Optionally, choose one of the following books to read in the month of December (we will discuss in community chat!):
-The Untethered Soul, Michael A. Singer
-The Ruthless Elimination of Hurrt, John Mark Comer
-The Way of the Heart, Henri Nouwen
January - February: The mindful kitchen
Learn to eat, cook, and live with intention. From broth bowls to balance, it starts in your kitchen.
Get full access to all community fitness programs and events. Once you purchase subscription here, you'll then gain access to the community web page with detailed next steps on how to set up your app account and all your resources! Use code: TRIAL for a 1 month free trial
Live calls and events are spread throughout the month both mornings and evenings. All will be recorded and sent to challenge members. Attendance is not required.
Once you subscribe to the app you’ll automatically be added into the StrongHer Community and the challenge. Email Kelli at hello@kellikhanson.com if you have any questions at all. xoxo
the Unfiltered Nourishment app
fuel your hustle, nourish your strength
Kelli Hanson is a passionate leader in the world of functional nutrition, dedicated to helping women reclaim their health through evidence-informed strategies. With experience guiding clients through hormonal and gut health challenges, weight management, and sustainable lifestyle changes, Kelli practices a holistic style of coaching including mind, body and spirit.
Her mission with StrongHer Community is too bridge the gap between functional nutrition and everyday wellness—making it accessible, actionable, and sustainable for those ready to take control of their health. Her Unfiltered Nourishment app is a tool to help you implement exercise and nutrition changes, specifically targeted to women’s health challenges like Polycystic Ovarian Syndrome, Endometriosis, insulin resistance, chronic gut issues and autoimmunity. The app is also for those ready to get into strength training for increased strength, lean mass and confidence! The monthly challenges are your roadmap to keep you learning, while also staying connected to your own inner guidance system.
why Kelli created the StrongHer Community
Why use the Unfiltered
Nourishment App?
If you've been struggling with hormone imbalances, gut health issues, or sustainable weight management, you're not alone—and you don't have to navigate it alone either. The Unfiltered Nourishment App is your all-in-one toolkit for achieving lasting health transformations.
Get Stronger: Stop doing random workouts, start committing to progressive overload to build strength
Nourish Better: Learn which foods combinations and brands can help support your gut, hormones and skin and at a cellular level, plus find ideas for common changes like low histamine diets, gluten free and dairy free
Feel Supported: Receive evidence based wellness guidance and access to the thriving, StongHer community support through in-app group messages and the community page filled with wellness resources and fitness deep dives.
Join today and start your journey to a healthier, more vibrant you!
💡 Access all app programs and features for $19.99/month
Why is progressive overload so transformational for women’s hormones?
Efficient, Effective, and Flexible. You don’t need hours in the gym to see results—just 45 minutes of smart, structured training. With more gym access and at-home equipment options than ever, lifting fits into your schedule on your terms.
Restores Nervous System Resilience. Strength training helps regulate the HPA axis, reducing stress-driven hormone imbalances like high cortisol, low progesterone, and insulin resistance—key factors in energy, mood, and metabolic health.
More Muscle, Better Blood Sugar. Building muscle enhances your body’s ability to process carbs efficiently, making fat loss easier while lowering the risk of chronic diseases like Type 2 Diabetes.
Programs
Created to fit all levels of your journey
Level 1 programs are for those focusing on building confidence in your balance, strength with dumbbells, bands and learning form to prevent injury with more strenuous movements. Exercises will all be seated or standing, no floor work.
Level 2 programs are for those ready for free weights and more single leg exercises. More floor work included here. HIIT training optional.
Level 3 programs are for those experienced with form (squat, RDL, deadlift, hip thrust) and ready to lift heavier, including drop sets. Workouts include dumbbells, barbells. HIIT training (but recommended).
Two Ways to Lift, One Goal: Getting Stronger
What’s the difference between “Phased training programs” and “workout libraries”?
Most importantly, both can be used for what’s called “progressive overload”. Progressive overload is exactly what it sounds like. Progressively adding more load to your muscles, over time. Progressive overload can improve the health of your bones, plus support metabolic health and weight loss!
🔹 Progressive Training Programs: These programs are created to be followed closely over time. The length and intensity of workouts will change in the app.
🔹 Workout Libraries: These programs are created to be followed over as long as you’d like to. There is direction for how to progressively overload but the exercises themself stay the same. This is great for anyone who knows about how much time they can commit per week. For example if you consistently do 3 lifts every week but you want a more challenging program, these are for you. There is also the option to include adjustments based on your cycle in some of the workout libraries!
Aligned Strength Series: Level 1
For the strong-at-heart (but maybe not in form—yet!). Whether you’re brand new to lifting, easing back in after pregnancy or injury, or just want to build a solid foundation, this series is your perfect starting point. We’ll focus on proper form, balance, and gradually increasing your fitness routine—without the overwhelm.
🔥 What to expect: Workouts have a mix of bodyweight moves, dumbbells and bands to help you feel strong, confident, and ready to level up!
At-home equipment can be found in Kelli’s Amazon storefront (there’s just a few exercises with these, so no worries if you don’t have them!)
engage
3 x 20 min | 8 wk
empower
3 x 30 min | 8 wk
evolve
elevate
4 x 30-40 min |12 wk
2 x 45 min | 12 wk
Add-on Program: Exercise Snacks
3x 10-20 min |40 wk
The Resilience Series: Level 2
For the comeback queens & lifting rookies. 💪👑"
Whether you’re new to strength training or returning after pregnancy or injury, this program helps you build a strong foundation without the overwhelm. If you’ve done a squat or plank before, you’re good to go—but don’t worry, modifications are always available!
🔥 What to expect: Learn proper form, improve balance, and ease into heavier lifting at a pace that works for you. You’ll start with free weights and machines (with alternatives provided) and work your way up to barbell confidence. No rushing, no pressure—just steady, strong progress!
Activate
2 x 45 min | 8 wk
Adapt
3 x 35-45 min | 8 wk
Advance
Add-on hiit program: Metabolic spark
2 x 20 min | 12 wk
3 x 35-45 min | 12 wk
Workout Libraries
Hybrid Training: Level 1
A hybrid training program with a flexible blend of strength, cardio and mobility.
🔥 What to expect: Receive access to 6 full body strength days (20-40 minutes), one band workout and 2 yoga flows to choose from. This program is structured as a “workout library” so you can complete it for as long as you want (recommended 3 months then change programs to keep your body from plateauing). Dumbbells and bands will be used in exercises.
Leg Day Love: Level 2
For my girls who love their pilates, yoga and running, this program is a great supplement to help you strengthen and tone your legs with a more hypertrophy (growth!) focus.
🔥 What to expect: Increase your PRs with leg days focused on 10 reps per set as well as days focused on adding in “drop sets” of 3-5 reps (here’s where you add more weight!). The program is meant to be done two days per week. There is also an optional HIIT workout and yoga flow included. This program is structured as a “workout library” so you can complete it for as long as you want (recommended 3 months then change programs to keep your body from plateauing).
Hybrid Training: Level 2
A hybrid training program with a flexible blend of strength, cardio and mobility.
🔥 What to expect: Receive access to 3 full body strength days, 4 HIIT workouts and 2 mobility focused yoga flows to choose from. This program is structured as a “workout library” so you can complete it for as long as you want (recommended 3 months then change programs to keep your body from plateauing). Dumbbells and bands will be used in exercises.
Strength and Synergy: Level 3
This program is a true hybrid training blend of strength, high and low intensity cardio. It will challenge you to new heights, yet is still realistic to fit into your schedule.
🔥 What to expect: Gain access to three full body workouts per week. This program also provides guidance for my cycle-syncers with optional changes for your follicular vs luteal phase to optimize both mental and physical well-being through movement.
Strong women lift each other up.
And sometimes heavy weights too.
READY TO GO ALL IN ON YOURSELF? - watch the video please!
Subscribe to the community below (you’ll gain immediate access to the StrongHer Member Page on my website)
Reach out to Kelli (email hello@kellikhanson.com or message on Instagram) to select a program and get your app account set up
Get full access to all community fitness programs and events. Once you purchase subscription here, you'll then gain access to the community web page with detailed next steps on how to set up your app account and all your resources! Use code: TRIAL for a 1 month free trial
As women, we thrive in community. We learn from each other’s struggles and pursuits. It’s okay to need support. My goal is to provide unique opportunities for women to learn, connect and take action towards the healthiest versions of themselves.
What people are saying
I have been struggling staying consistent workout out as a total newbie and someone with big goals! I was desperate to find a rhythm and a plan that could work for me as a busy mom and entrepreneur. I have absolutely loved Kelli’s strength training as it’s flexible, easy to follow and perfect for fitting into my everyday life, any time of day!”
— Allison
Get Started Today
Are you ready to take control of your health and start seeing real, lasting changes?
🔗 Join the Unfiltered Nourishment App for $19.99/month
🔗 Grab a Membership and take your wellness to the next level
🔗 Learn with us on the Unfiltered Nourishment podcast and blog
Let’s build a healthier, stronger, and more confident you—together.