Firm Foundation Training

Root. Rise. Rejoice.

A Faith-Fueled Journey to Strength and Resilience.

Feeling the call to rebuild, grow, and strengthen — inside and out?


Welcome to Firm Foundation Training, where faith and movement come together to help you rise stronger.


Welcome!


Hi, I’m Charlotte, and I created Firm Foundation Training because I know what it feels like to long for strength and renewal.


Maybe you’re navigating the gap between recovery and performance, or you’re simply seeking a new way to honor your body and faith. This program is for women like you — women ready to rise in strength, root themselves in truth, and rejoice in the transformation God is leading them through.


"Remember this: The one who plants few seeds will have a small harvest. But the one who plants a lot will have a big harvest. Each one of you should give what you have decided in your heart to give."

-2 Corinthians 9:6-15 ERV

This Is Your Starting Line

Listen. As Every Journey Begins With A Whisper . . .

This is more than a program—it’s a journey to reclaim your strength, renew your purpose, and root yourself in God’s truth as you move, train, and heal. Whether you’re coming out of a hard season or stepping into something new, this 12-week plan is here to meet you right where you are—with grace, grit, and God at the center.

What to Expect

ROOT (Weeks 1–4): Build from the ground up.

This phase is about establishing a solid foundation—physically, spiritually, and mentally. You’ll focus on gentle strength training, mobility, and rhythm while digging into scripture and personal reflection. The goal: reconnect with your body, stabilize your routine, and root yourself in truth.

RISE (Weeks 5–8): Rebuild strength and confidence.

Now that the foundation is set, it’s time to grow. This phase brings progressive strength training, intentional movement, and deeper mindset work. Spiritually, you’ll explore how to rise above fear, self-doubt, or past limitations through faith and perseverance.

REJOICE (Weeks 9–12): Move with freedom and purpose.

This final phase is all about fruit—living in the strength and purpose God has been growing in you. You’ll sharpen your focus, refine your goals, and celebrate your progress. The habits you’ve planted begin to bloom as you embrace movement as worship and joyfully step into your next season.

Not Quite Ready? Start by

Planting Seeds

Sometimes you’re not ready for a full program—and that’s okay.

This is your season to listen. To reflect. To stir up the soil of your heart and say, “God, I’m willing.”

Planting Seeds is a gentle entry point. It’s a space to explore what God is whispering to you—without pressure or performance. Through short devotionals, light movement, and space to pray or journal, you’ll begin tuning into your body and spirit again.

There’s no rush. Only trust.

Let the seeds take root. When you’re ready, you’ll begin to grow.

Planting Seeds: A 4-Week Preparatory Journey

A Gentle Start Toward Rooting in Faith, Strength, and Healing

(Tap each prep week to get started)

Prep Week 1: Listen to the Whisper

  • Devotional: The Invitation to Begin

  • Scripture Focus: 1 Kings 19: 11–12

  • Journal Prompt: What is stirring in your heart?

  • Temple Check:

    • Wellness – Practice stillness

    • Nutrition – Mindful eating

    • Movement – Breathwork & body scan

  • Reflections: Noticing God’s presence and tuning into your body

    • Set intentions: How can I reflect God’s design through my movement and choices today?

  • Prayer: Quiet Beginnings

Prep Week 2: Prepare the Soil

  • Devotional: Letting Go of What No Longer Serves

  • Scripture Focus: Hosea 10:12 – Break up the fallow ground

  • Journal Prompt: What do I need to release physically or spiritually?

  • Movement Focus:

    • Grounding Mobility Flow (hips, spine, breath)

    • Continue walking or stretching

  • Nutrition Focus: Begin simplifying meals and nourishing with intention

    • Browse the recipe library for inspiration to reduce processed food

  • Reflection Theme: Creating space for growth in faith and health

Prep Week 3: Water with the Word

  • Devotional: Feeding Your Faith

  • Scripture Focus: Isaiah 55:10–11 – His Word will not return void

  • Journal Prompt: What truth do I need to hear and believe?

  • Movement Focus:

    • Gentle Core Activation & Balance

    • Continue walks or light strength with intentional movement

  • Nutrition Focus: Fuel your body instead of restricting it

    • Use the recipe library to support simple, energizing meals

  • Reflection Theme: Nourishing both body and soul intentionally

Prep Week 4: Wait and Trust

  • Devotional: Trusting the Process

  • Scripture Focus: Galatians 6:9 – Don’t grow weary in doing good

  • Journal Prompt: What does trusting God with your health look like?

  • Movement Focus:

    • Restorative Stretch & Stillness

    • Walk and pray—use movement as quiet communion

  • Nutrition Focus: Reflect and reset—focus on what’s working

    • Try a new recipe from the library that feels celebratory and nourishing

  • Reflection Theme: Patience, progress, and praising God for the journey

If you’ve spent these past four weeks tuning in, letting go, and beginning to rebuild trust with your body and your faith, you may feel a quiet readiness rising within you.

If that’s where you are—praise God. You’re ready to step into the next phase: Root. Don’t wait for perfection. Root is designed to meet you with structure, support, and Scripture as you begin building strength and consistency. Move forward with confidence, knowing God goes with you—and we’ll grow deeper together from here.

And if you need more time, let grace settle in your heart and repeat any of the previous week’s lessons as often as you need.

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