STRONG
& FIT

Reemerge as a gladiatrix.

UNLOCK YOUR REAL POTENTIAL

What is Strong & Fit?

Experience a new level of fitness with Prana’s Strong & Fit 6-week Ayurvedic Program. Strong & Fit is the ideal plan for women who want to feel empowered and strong.

It will help you build muscle, shed fat, get leaner, improve your endurance and strength, put an end to stubborn old habits, and give you a gorgeous glow with a revitalizing, stimulating approach.

This program was specially curated to support your health, eliminate stagnant energy, kindle your inner fire, restore balance to your solar plexus, and get you in the best shape of your life. Physically and mentally.

NAVIGATING LIFE MINDFULLY

Is Strong & Fit right for me?

If you are a woman who wants to lose weight, become your strongest self, and feel lighter, more enthusiastic, and determined, Strong & Fit is for you.

Our ideal Strong & Fit participants fall into the following categories:

  • You are a balanced Vata seeking to build a stronger body and feel powerful.
  • You are a balanced OR mildly aggravated Pitta.
  • You are Kapha aggravated.
  • You want to take your body to the next level while eating Ayurvedically.
  • You are a woman who wants to get leaner and stronger.
  • You want to increase your energy levels.
  • You feel mentally and emotionally stagnated.
  • You feel heavy and lethargic.
  • You have some level of fitness experience and enjoy the structure of Strong & Fit.
  • You have some healthy habits (e.g., movement) / routines already in place.
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Discover Prana

Explore our unique app features crafted just for you.

AYURVEDIC
NUTRITION

Custom-built Ayurvedic meal plans with delicious recipes tailored to your body type and fitness objectives.

WORKOUTS FOR YOUR DOSHA

Intuitive workout plans for your constitution that you can also adjust to your fitness level.

INTUITIVE
LIVING

In Ayurveda, a balanced lifestyle is essential and one of the most powerful strategies to influence your well-being.

Plus, much more!

GOALS AND OBJECTIVES

What are the program details?

Point by point, this is what you can expect from Strong & Fit.

SPECIFICS

6 weeks

1-week detox (optional)

Ayurvedic-based nutrition

Program intensity: Intense +

60+ minute workouts

FITNESS GOALS

Gain muscle and burn fat simultaneously.

Build stronger legs, core, and upper body.

Achieve full body strength, endurance, and power.

Enhance your aerobic and anaerobic endurance.

Feel lighter, leaner, and happier.

Balance your solar plexus chakra.

Ayurvedify your life

DOWNLOAD PRANA APP

Get access to all programs and features.

Enjoy unrestricted access to all our programs, wide range of customization features, on-demand workouts (coming soon!), and much more to personalize your healing journey to your body type like never before.

RISK FREE, CANCEL ANYTIME!

$99.99 Annually ($8.33 per month)

Save 36%

$12.99 Monthly

GET THE ANSWERS YOU NEED

Frequently asked questions

Upon downloading Prana app on your device, you will be prompted to create an account with us and complete the Goddess Archetype Quiz. Once done, you can purchase the monthly or yearly membership and then take the Program Preference Questionnaire (PPQ) which will allow us to design the right plans for you.
 
  • After these steps are done, you will be able to activate the program that speaks to you and your specific goals and the workout intensity you prefer.
  • We take about a couple of hours to create your menus and workouts and will email you when they become available on Prana app.
  • Your program will start the following Monday at 12AM EST.

You can get the Prana experience for FREE, with our 7-day FREE program. You’ll get an Ayurvedic meal and workout plan for your body type. Many of the app features will not be included in this version, including calorie adjustment, but you’ll notice the healing effects of this plan on your body and mind in just one week. Plus, it will help you take the next step and decide on what program to enroll next. After the 7 days, you will lose access to this program.

Absolutely. Prana app provides you with the tools (nutrient-dense recipes, sufficient amounts of protein, calorie counting, comprehensive workouts, and lifestyle changes that support recovery) you need to help you achieve your fitness goal.

Yes. We believe portion control is an essential component of a healthy plate. To offer you a precise idea of your portion sizes, we do calorie counting for you, which translates into exact measurements of each ingredient to help YOU achieve YOUR fitness goal.

This is a highly customized process as we consider your age, gender, height, current weight,  level of activity, dosha, and program you selected to define the number of calories you require each day.

We accommodate the following dietary preferences:

  • Regular
  • Pescatarian
  • Vegetarian
  • Plant-based

As you change programs, you can also update your dietary preference.

We are very proud to say that we provide you with new menus EVERY WEEK!

Unlike most apps offering meal plans, with us, you won’t get tired of eating the same recipes for a whole month. We believe this is important to keep you engaged and motivated with delicious, nutrient-dense, varied meals.

That is not a problem.

To help you eat what you like, besides customized menus, you will also have access to lots of yummy, Ayurvedic-inspired recipes you can choose from to replace a meal that is not appealing to you.

Easy.

Coming soon, with Prana app, you will be able to swap ingredients in your recipes to make your menus as enjoyable as possible.

Soon, a dedicated folder will be created exclusively for your most loved recipes, allowing you to access them whenever you desire.

Yes. But it is optional.

It is a week-long nourishing detox plan created using Ayurvedic principles to get you ready and reset your metabolism before your program starts. As a side note, Ayurveda recommends a mild cleanse at the beginning of each season.

Absolutely.

Knowing previously about Ayurveda is NOT a requirement to become a Prana member. We will help you get to know it, practice it, and become familiar with the most important Ayurvedic postulates. Your best bet, if this is the case, is to start with our Intuitive Living program for a seamless transition.

Certainly.

We cater to the following dietary requirements:

  • Dairy
  • Wheat
  • Soy
  • Eggs
  • Red meat
  • Fish
  • Shellfish
  • Corn
  • Peanuts
  • Tree nuts
  • Gluten

Yes. To keep things fun and balanced, you’ll have access to libraries with fascinating recipes, including snacks, teas and adaptogenic drinks, desserts, and post-workout (Ayurvedic) smoothies.

Of course! With Prana app, you will be able to adjust the portions of a recipe to cook it for your loved ones.

Coming soon, to adapt to your lifestyle and keep you accountable, you will be able to log when you eat out.

Our Prana workouts are created for Vata, Pitta, and Kapha body types, taking into account time-tested Ayurvedic principles about fitness and the doshas. 

Moreover, they include different sessions like prep sessions to warm you up before training or grounding sessions to calm you down and ensure your doshas don’t get aggravated by exercising.

Coming soon, you will be able to easily mark it to reflect you are skipping it. This can keep you accountable, but also help you better organize your week.

This upcoming feature is set to become one of our favorite additions to Prana workout experience. Soon, you will have the ability to effortlessly rearrange your workout sessions according to your schedule, empowering you to stay committed and maintain consistency in following your plan.

We offer different workout intensity levels per program, from light to regular to intense.

Refer to our programs to determine which intensity level is the most appropriate for you, your dosha, and age.

Of course. You can do them both at home OR at the gym.

You’ll need basic equipment to complete your fitness sessions, like a set of dumbbells, a yoga mat, a bench, or a booty band, among other simple items. Therefore, you can do them wherever you want.

Yes. As you evolve, you will want to try different programs. Nevertheless, when you fall in love with a specific program you can always repeat it over and over again. In this case, you’ll be basically choosing the same structure and style, but will receive different meal and workout plans every time.