Customized Strength and Conditioning Online Coaching for Athletes and Teams

Calling all youth female athletes as well as non-athletes who want to be beasts for life.

If you want to be held accountable for your strength training and a program that suits your needs, then I am happy to help.

This program is for anyone ready to work hard and make an immense change in their personal or sports life.

It includes 3-5x a week of strength/conditioning progressions, weekly Zoom check-ins, and unlimited access to email. Each week, we go over the seven components of performance: recovery, sleep, nutrition, physical training, relationships, community, and purpose.

This program encompasses a holistic approach to building young girls into strong women who express themselves fully and wholeheartedly.

Fitness Program Videos


"Erica did a wonderful job albeit a great distance away for our Women’s Soccer Program @ Saint Anselm College. We needed some direction for in season strength training and we were very happy that we reached out to Erica. She listened to our needs and provided a program that was just right for our group. I would recommend without hesitation to anyone looking to improve their program!"

"I started online distance training with Erica remotely from Tampa, Florida. She provided me with a 12-week program that incorporated three different workouts an upper body, a lower body, and a total body workout that progress in weight with each new week. Erica has been great with helping explain the different exercises and she provides me with links to videos she made demonstrating the exercises I was struggling with. She also has been great with checking in on me to see how my workouts have been going and being proactive in asking if I had any questions or need any advice. I would highly recommend her to anyone, she is a true professional."

"My daughter, Gabi, has been an online client of Erica’s for about 4 months. I have seen her core strength grow and she has made noticeable strides in her strength while playing. For some background. I have been coaching for around 20 years including time at two prominent European academies. I have a UEFA B from the KNVB. I am fortunate enough that I have the ability to travel to Europe often and have spent most of my coaching education time there. It was in Spain while talking to people from ADO that I came across the work of Tim Gabbett, previously I had only seen the work of Raymond Verheijen on periodization. I had a basic understanding about the need to build strength and stamina but not the knowledge on how to get an athlete there. I knew over training is an issue but not how to measure if an individual athlete is being over trained. I knew there is fitness that should be done within a team environment and strength and conditioning that the athlete must take upon themselves. So, when I was searching for someone who I wanted to aide in the development of my own daughter I looked for someone who understood these principles in far more detail than I did. I must admit I was skeptical about the online program, could someone be effective not being in person. It wasn’t long before my fears were erased. From the beginning I made it a point to stay out of the way and from the first phone calls where Erica and my daughter “interviewed” each other I could tell that this was going to be a good fit. Erica was interested in more than just what was done in the gym, in fact my daughter must submit her schedule monthly including updating game minutes after each game. Her program is designed specifically for her, its not a one size fits all program and it is modified continuously depending on the ongoing feedback. There is almost daily interaction between Erica and Gabi, generally through messages in the training app. Gabi submits videos of certain exercises and Erica provides feedback on form etc.. They also have periodic phone calls, plus we visit Erica in her facility quarterly. For us this has been a perfect balance. There is enough interaction that Gabi is making positive strides but enough freedom that she must take on the responsibility to work at improving herself. I couldn’t be happier with the program and my daughters progress with it and I look forward to see where it leads as we continue to engage with Erica."

"Erica has been a wonderful help in getting me started on a healthier, more manageable lifestyle. She listened to my goals during our consultation and was very attentive to making sure that she was creating a plan I could manage with my particular schedule. I have enjoyed her simple meal plans and they have made a positive difference in my digestive health. While she certainly has the knowledge and experience to be a great trainer, her best trait is her responsiveness and availability to her clients. While I have not worked with her in-person due to living in a different state, she has not forgotten me and regularly checks in with me. I appreciate her keeping in touch and making sure I am staying on track. I look forward to the progress I am going to make with her help."

"From a senior citizen’s perspective, I was thoroughly satisfied with the training program I received from Erica Suter. Erica’s “people skills” are exceptional and her expertise as a trainer enabled me to understand the operation of the gym’s equipment and the appropriate exercises to keep me agile. Erica has that special knack to put one at ease through a gradual approach to reach one’s personal goals. Good listening skills, knowledge of anatomy, and understanding of training equipment has provided me a skill set to independently continue my personal strength training program."

"Prior to meeting Erica to start my new strength training plan, I wasn’t sure what to expect. I did know going into the initial consultation what I wanted to get out of being on a training program and nutrition plan. I was looking for a trainer who would push me to be more fit and healthy but understand that results would take time to achieve. I didn’t want a trainer who going to force my progress; I wanted someone who would move at my pace and motivate me along the way. Within the first five minutes of talking with Erica, I knew this is what I would get. She walked me through every exercise to make sure I did it correctly with proper form and she walked me through how I would progress from week to week. If we came across an exercise that was too challenging at first, she showed me how I would transition into the more challenging exercise. Not once did I feel like I could not do it. She was full of encouragement and motivation. When we went through the nutrition plan, she stressed for me to NOT count calories. She wanted me to be healthy and nourish my body properly and really helped me to feel good in my own skin. My first week of the training was amazing. She had created workouts that were exactly what I was looking for. Erica had me breaking lifelong habits in one week. I was eating better, I had more energy, and I felt stronger! And she offers amazing support along the way. I would recommend Erica to everyone because she has the power to change the lives of anyone she works with."

"Erica is so motivational to me. Not only is she encouraging but she’s also a very beautiful person, both physically and spiritually. I just can’t say enough good things about her and I truly see her as a great friend, not just a trainer."

"One of the first things that impressed me about Erica was how down to earth and approachable she was. Despite being an accomplished athlete with a perfect body in my opinion, she never made me feel intimidated and gave me so much confidence. She listened to what I had to say, something trainers don’t do sometimes. She didn’t “lecture” me and just tell me what to do. She wanted to know about what kind of training I’ve done, what I like, what I don’t like, how I eat, what I like to eat. When she gave me advice it never felt like she was criticizing me, more like she was adding her expertise to what I already knew/did so that I could maximize my results. She genuinely believed in me and my story and I felt like I was having a conversation athlete to athlete not athlete to student (not that I’m an athlete but you get the point). She offered to demonstrate everything thoroughly for me and checked in with me on a regular basis. My favorite thing about her is that you can tell she genuinely likes what she does, she has this amazing energy and aura that really motivates you. When you have a setback, she’s not negative about it, but she tells you not to beat yourself up (something I do all the time) and keep going. In other words, she pushes you in a positive way, trying to prove to you that you can do anything if you’re committed but is very realistic. And that’s what matters in the long run and will help you have consistent results. Whether you want to lose weight, get in the best shape of your life or eventually do a pull up, it doesn’t matter. Above all she really reminded me how important it is to love yourself, not be so critical and have a proper mindset, something a lot of people forget about. Including myself."

"I have learned many new exercises and moves that have transformed my body and continue to help me build the strength I desire. I highly recommend Erica for her expertise and positive attitude!"

"Erica’s strength program was easy to follow and fun – fun to see how my body can change for the better in a matter of week. I’m a soccer player too and I felt so much lighter on the field and quicker on my feet! "

"Since starting Erica Suter’s nutrition and workout program, I have seen mental and physical results that I didn’t even know were possible. The first week was tough, as is any new lifestyle change. However, after I made it past the first week and developed a routine, it seemed like second nature to reach for fruit instead of cookies, and lean meats and vegetables instead of cheese-laden MONSTERS. It didn’t take long for me to realize how much stronger I was becoming, mentally and physically. I could go on about how amazing being on Erica’s plan has been. In the nearly 3 months that I’ve been participating in it, I can see how this has become the new normal for how I will live my life."

"Many girls my age think that the best way to stay lean and in shape is to do nothing but yoga and cardio. Over the past few years this had become my routine as well until Erica stepped in almost a year ago. At first I was surprised by the amount of weight training that was added to our bi-weekly meetings since I was always told (by people who think they are experts) that if I kept moving to heavier weights that I would start to look bulky instead of leaner. Erica has done a terrific job into proving that theory wrong! Over the months she has provided a great rotation of various exercises, lifts, types of work-outs and even healthy meal and snack ideas which has helped create a toner and stronger me! She has made adjustments to each session based on how my body reacted and not of a check list like my previous trainers, i.e. 50 push-up, 100 crunches etc. Each session brings a new obstacle such as a kettle bell workout, crawling, glute toning, or core activation, which allows me to implement a new phase to my workouts on Erica’s off days. "

"I was 15 pounds overweight and really thinking that my playing career could be over. Now I’m playing the best soccer I have been playing since I was 17. Just to give everyone an idea of how bad my hips were when we started out, I could barely do a hip raise without weight, and now I am doing this stuff with ease. I am excited about keeping this journey going with Erica as my strength coach. She has made me more powerful, explosive, agile, and has showed me hip mobility exercises, which has been my main problem area since we started. If you’re looking for someone who is truly looking out for your better interest, Erica is the person to go to.” –Chris Saul, Men’s Semi-Professional Soccer Player."

"Ever since I’ve started training with Erica, I’ve noticed my lifts getting better and my core getting more powerful. Now I’m able to lift weights I never thought I could manage before. "

"Erica Suter is on the leading edge of training load management and strength training. My daughters have been using her for two months. If you have soccer girls who want quality, smart, training she is worth a look."

Are you ready to join hundreds
and become your strongest
and most athletic self?