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Clara Lohfrau

Rooted Strength · 12-week program

If forcing it worked, it would have worked by now.

A 12-week program for women who want to train consistently again - without flare-ups, crashing, or burning themselves out.

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12 weeksMax. 8 womentrust your body againenjoy movement againconnect with others who have similar strugglesindividual support for YOU

Fit

Is this for you? Oh, it depends.

This is for you if

  • You’ve been pushing through and crashing - and you’re tired of that cycle.
  • You want to train regularly again without flare-ups.
  • You’re ready to learn a different relationship with your body.
  • You can commit 3 hours a week for 12 weeks.

This is not for you if

  • You’re looking for a workout-of-the-day app.
  • You want quick fixes or “no pain, no gain”.
  • You’re not willing to slow down first to move better.
  • You expect Clara to plan the week without your input.
Clara balancing in a deep side bend on a stone balustrade in a park at dusk, one arm reaching toward the sky.

The shift

What changes in these 12 weeks.

This isn’t just about getting stronger. You learn how to train in a way your body actually craves.

01

You understand how to move.

  • What good movement actually feels like.
  • How to adjust exercises to your body.
  • How to stop reinforcing the same issues.
02

You know when to push and when not to.

  • How to increase intensity step by step.
  • How to structure your training week.
  • How to avoid the push → crash cycle.
03

You build consistency again.

  • You can train several times per week.
  • Without intense flare-ups or setbacks.
  • Without overthinking every session.
04

You trust your body again.

  • You feel strong, grounded, capable.
  • You stop second-guessing yourself.
  • Training becomes something you enjoy.
Back view of Clara performing a barbell back squat with green weight plates in a gym.

Method

A different relationship with your body.

Not a 12-week sprint to lift heavier. A practice that compounds and that you can keep doing once the program ends.

01

Move better.

Improve positioning, control, and awareness. We start by repairing the basics so the rest of the work has somewhere to land. If your shoulders / hips / breath aren’t ready, no amount of load fixes that.

02

Get stronger.

Once movement holds up, we layer in real, usable strength. Small progressive increments, not heroics. The goal is strength that integrates into the way you live, not strength you have to recover from.

03

Find your flow.

The internal arts piece: Qi Gong, breath, awareness - runs through the whole program. By the end, training feels like part of your week, not a debt you pay weekly.

Clara in a deep backbend squat in a dimly lit studio, arms stretched overhead with a human anatomy chart on the wall behind her.

Cohort size

Eight spots. One cohort.

The whole program is built around small-group attention. Monthly 1:1 sessions, weekly online class, in-person group meeting at the end - none of that scales past eight without losing what makes it work.

Could be your spot.

What you get

Five pieces. One direction.

  • Structured training plan (in my app)

    This will fit to YOUR NEEDS.

  • Weekly online class

    Recordings included. Improve movement quality, recovery, coordination.

  • Monhtly 1:1 + weekly video feedback

    Refine technique, adjust training, guide progress.

  • Small group - max. 8 women

    Focused, personal, supportive.

  • Final in-person workshop

    Integrate everything into real movement.

Clara in a deep low lunge reaching for the floor, photographed against a wall of diamond-patterned tiles in warm directional light.

The questions you want answered

Real talk before you commit.

I haven’t trained consistently in months. Is this for me?

Yes - you can start exactly there. The first four weeks are about resetting and rebuilding the basics, not jumping into volume. You won’t be the odd one out.

I have a chronic injury or flare-up condition. Can I still join?

In most cases yes. We’ll talk before the cohort starts so I can adjust the plan to your body. Some conditions need medical clearance first — I’ll be honest with you if that’s the case.

What’s the actual time commitment per week?

3–4 hours of training, plus a weekly live class (recordings if you can’t make it). No giant blocks of homework. The plan is built so it fits a working life.

Why is the price 960 €?

This is the beta cohort. Future cohorts will be priced higher — beta participants get the same care, smaller group attention, and a direct line to me as I’m refining the program.

Can I do this fully online if I’m not in Berlin?

Yes — the training plan, online classes, and 1:1 sessions are all online. The final in-person workshop is in Berlin and is optional but recommended.

One step

If this sounds like you, join the waitlist.

Join the waitlist
12 weeksMax. 8 women1200€ (only 960€ for the YOU right now)