before and after transformation
before and after transformation
before-after-transformation 11

Are you ready to lose weight and tone up? Are you reay to replace fat with lean muscles? Are you tired of being tired?

If you are ready to lose 8-10 lbs, while toning up, then this program is for you!


The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.



-30 Day Nutritional Guidance
-4 (60 Minute Private 1-on-1 Personal Training Sessions)
4 (30 Minute Private infrared sauna sessions, great for boosting the immune system, burning fat, and assisting with muscle recovery.
-24/7 access to our health coach
Access to our private Facebook Group

Week 1: Goals

12 week program
  • Description: “You’ve got to be very careful if you don’t know where you are going because you might not get there.” – Yogi Berra
  • Knowledge: Your Why, Set Better Goals, Behavior Goals
  • Activity: Goal Worksheets
  • Action item: Establish behavior goals

Week 2: Healthy Upgrades/Nutrition Transformation

Portion Sizes
  • Description: Nutrition Transformation is NOT about perfection! It is about doing things just a little bit better.
  • Knowledge: Healthy Upgrades, Meal Transformation, Whole Foods, Macro Overview, Food Journaling
  • Activity: Healthy Upgrade Worksheets
  • Action item: Choose two to focus on: Sub 2 whole food options for processed food, eat 1-2 palms of lean protein at each meal, add 2 servings of fruits and veggies a day, Workout 3x a week, make one meal at a time better

Week 3: Mindfulness, Moderation, and Portion Sizes

  • Description: Mindfulness is constantly being AWARE of your decisions, what you are doing, and how you are feeling.
  • Knowledge: This week, we will dive into HOW you eat and cover mindfulness, moderation, and portion sizes.
  • Activity: Use the Emotional Eating + 80% Full Journal to track your meals for 3 days.
  • Action items: Choose ONE of these behaviors to focus on for ONE meal this week.

Week 4: Menu Planning + Meal Prep

meal prep
  • Description: Many times our diets suffer because we are unprepared when hunger strikes!
  • Knowledge: How to stock your pantry for success, Meal prep tips, Planning ahead
  • Activity: Weekly Menu Planner Worksheet, Prep for the week (pre-wash + cut veggies, boil eggs, slow cooker), Stock up on convenient healthy options,
  • Action items: Pick a meal prep day + Choose at least three days this week you will pre-plan a nutritious meal.

What you can expect

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What’s going to give you the burning drive to stick to your weight-loss plan?


Hair and Skin
Sex Drive
Energy Level

The steps for successful weight loss appear simple: burn more calories than you consume and you will lose weight. But what happens if you don’t get the results you hoped for? How will you handle a lack of motivation and burnout? If you know how to respond to weight loss obstacles, they will be less likely to get you off track. Begin your journey well-informed, and you will be ready to tackle anything that stands between you and your goal.