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Why join Strength & Simplicity
Hi, I'm Vicki. I have ADHD.
I know what it's like to feel out of control.
Trapped in the all-or-nothing cycle. Starting strong on Monday. Quitting by Wednesday. Restarting next Monday. Repeat forever.
At 40, I achieved photoshoot fitness through sheer willpower.
Then perimenopause hit. ADHD symptoms intensified. I was back to square one, bouncing between "all in" and "completely off."
Last year at 46, I did it again. But differently.
Not through more discipline. Through better systems and a mindset reframe.
This program is the result: The systems I built for my ADHD brain that have kept me consistent ever since.
No more stop-start cycle. No more willpower battles. No more restarting every Monday.
Just structure that works. For ADHD brains like yours and mine.
If you have ever...
✓ Started with incredible motivation… then quit by Week 3
✓ Meal prepped Sunday… then ordered takeaway by Wednesday
✓ Told yourself "this time will be different"… but it never was
✓ Felt like you're broken because you "can't stick to anything"
You're not broken. You just need different systems.
The ADHD fitness problem
Why ADHD Makes Fitness Harder
Executive Dysfunction
Decision-making is exhausting. "What should I eat?" becomes an impossible question by Wednesday
Dopamine Dysregulation
Motivation disappears when novelty wears off
Week 1 feels exciting. Week 2 feels impossible
Time Blindness
"I'll train later" means it never happens. Your brain can't track time reliably
All-or-Nothing Thinking
One missed workout = total failure. Then you quit entirely because "what's the point?"
Impulse Control Challenges
Especially around food. "I'll just have one biscuit" becomes eating the entire packet
Traditional fitness programs rely on:
- Internal motivation (ADHD doesn't generate this reliably)
- Remembering commitments (ADHD impairs working memory)
- Complex meal plans (decision fatigue kills consistency)
- 8-12 week programs (too long for ADHD brains to stay engaged)
- Willpower around food (ADHD brains have impaired impulse control)
No wonder we keep quitting!
What if it's not your fault?
What if the problem wasn't you... it was the approach?
ADHD brains don't need more willpower. They need better systems!
Systems that:
✓ Remove decisions (meal rotations, automated schedules)
✓ Create external structure (calendar blocks, notifications, reminders)
✓ Provide frequent wins (4-week blocks, not 12-week marathons)
✓ Give immediate rewards (checkbox systems, streak tracking)
✓ Compensate for time blindness (visual reminders, accountability)
That's what Strength & Simplicity does.
What's Inside
Strength & Simplicity
TRAINING
✓ Expertly designed strength training workouts
✓ Workouts auto-populate in the app (no planning, no decisions)
✓ Video demonstrations and instructions for every exercise
✓ 4-week blocks (achievable commitment, frequent dopamine wins)
✓ Built-in progression tracking (no spreadsheets)
NUTRITION
✓ Meal rotation system (real food, real results without the food decisions)
✓ No food tracking app required, no macro counting (unless you wish)
✓ Weekly meal prep protocol (structured, repeatable)
✓ ADHD-specific strategies for impulsive eating
✓ Shopping list templates
MINDSET & SYSTEMS
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25 ADHD-optimised guides including:
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How to stop negotiating with yourself
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Managing the "boring middle"
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Time-blocking for ADHD brains
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Building momentum (and protecting it)
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Restarting after time off
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Working WITH your ADHD, not against it
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COMMUNITY
✓ A private space to connect with other women
✓ Accountability without shame
✓ Share wins, struggles, breakthroughs
How It Works
01
Setup & Start
02
The Boring Middle
03
The Win
04
Habit Formation
04
Identity Transformation
This Isn't About...
- Aesthetics
- Getting a six-pack
- Fitting into your old jeans
- Looking good on Instagram
This is about:
✓ Becoming someone who finishes what she starts
✓ Building the skill of follow-through
✓ Managing ADHD symptoms through training
✓ Proving to yourself you're consistent
Stopping the restart cycle forever
The physical transformation is the side effect.
The identity transformation is the goal.
My name is Victoria Kain
At 40, I achieved photoshoot fitness. Then perimenopause and an ADHD diagnosis hit, and I spent 3 years as a personal trainer who felt like a fraud struggling to stay consistent.
After years of beating myself up, I finally turned the corner when I stopped trying to fit into a neurotypical box and started building systems that worked WITH my ADHD brain—mindset frameworks, calendar blocks, meal rotations, structured strength training programs
At 46, I'm the most consistent I've ever been. Not because I'm more motivated, but because I'm not relying on motivation anymore. I still go through the highs, lows, and frustrations of ADHD—but now I have systems that carry me through when my brain can't.
I'm not standing on the other side telling you what to do. I'm right here with you, leading by example, showing you that you can struggle and still show up.
Because if I can do it with ADHD and perimenopause, so can you :)
Frequently asked questions
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