Have you been feeling like you’re doing all the things right - you’re working out, you’re paying attention to your nutrition, you’re trying to sleep more - but despite your hard work, you’re still dealing with things like mood swings, cravings, stubborn weight, waking up and feeling exhausted, or feeling wired but tired when you’re trying to go to sleep? If so, you’re not alone.

People will tell you that it’s simple - just eat less and workout more. But the thing is, there’s a lot more to it than eating less and moving more. Your hormones play a crucial role in how your body recovers, handles stress, builds muscle, and burns fat. You can support your hormones through quality nutrition, intentionally designed workout programming and recovery, and that’s exactly what this program aims to do.

What are hormones and why do they matter?

You can think of hormones as little messengers or little workers in your body. And these little workers control things like your metabolism, your hunger levels, how energized you feel, cravings you have, whether or not you’re sleeping well, etc. When these messengers are doing their job really well, then you feel strong, energized, you have a balanced mood, everything works really well. But when these messengers are overworked and run down, they start to slip up a bit, and you may experience things like cravings, stubborn weight, absence of hunger levels, or hunger levels that never subside, feeling tired but wired when it’s time to go to sleep, and more. Through improving your stress management techniques, rest, nutrition and implementing intentional workouts designed to support you rather than drain you, you can better support your hormones to help them get back on track to working optimally.

So how does this program work?

We are taking a whole body approach and focusing on four key areas to help support your metabolism and hormones.

1) Strength Training: The style of strength training we’ll use aims to stay in hypertrophy. We aren’t pushing to a 10/10 in terms of effort. More is not more when we’re dealing with these issues. Typically, people who are dealing with this stuff are extremely stressed and they tend to go too hard when it comes to working out. So this style of training provides just enough of a challenge to stimulate muscle growth, but isn’t so intense that it causes you to feel even more run down than you already do.

2) Recovery: We will focus on recovery through intentional rest, breathing exercises, yoga and guided meditation. This is the part that’s really easy to skip or breeze over, but it’s going to help reduce your overall resting heart rate, and it’ll help support your hormones and reduce your overall stress levels.

3) Nutrition: We will focus on the macro and micronutrients of your diet. Each person will get custom nutrition guidelines. You can track macros if you want, or you will get my secret cheat code for tracking your food without weighing and you can use that method instead.

4) Lifestyle: We’ll look at things like sleep, hydration, and stress management techniques, and each day you’ll have a few easy tasks to check off that’ll help set the foundation for better lifestyle habits.

This program includes:

1) 3 weightlifting workouts per week - you only need dumbbells, resistance bands, yoga blocks and a bench.

2) 2 short yoga practices per week - these are follow along classes appropriate for all levels

3) Daily habits checklist - reminders within the app for things like breath work, staying hydrated, and more.

4) Weekly coaching calls where I’ll lecture on the basics of hormones, fitness, nutrition and recovery - learn new tips every week!

5) Custom nutrition with suggested daily meals - take the guess-work out of what to eat for your goals and follow your simple plan to see long-lasting results

6) Accountability through our group chat on the app we use, and via our weekly zoom calls.

7) 30 daily mini lecture videos that you can watch in around 5 minutes per day. Topics covered include macronutrients, micronutrients, meal timing, portion control, how to read a nutrition label, fiber, caloric intake, vitamins and minerals, all about sugar, sleep and its impact on hormones, recovery, hormone basics, how to listen to your body, and so much more.

88) An accompanying 98 page workbook and planner PDF that includes:

• Reading + comprehension questions for the daily mini lectures

• Self reflection questions to help you find clarity

• Mindset quiz

• Monthly planners for the 3 months of the challenge

• Weekly planners for the 12 weeks of the challenge

• Weekly journal for the 12 weeks of the challenge

What the program is NOT

1) No extreme diets - extreme diets or calorie slashing will put your body into more of a state of stress. And essentially, the root of what we’re dealing with is the body in a chronic state of elevated stress, so if we don’t fuel properly with balanced, whole foods nutrition, it just adds more stress for your body.

2) No high intensity workouts - In this particular season of life, our workouts should be a challenge, but an appropriate challenge that focuses on muscle growth. We don’t want them to be so much of a challenge that they put a high level of stress on our bodies that are already operating at an elevated state of stress. This is not to say high intensity workouts are inherently bad - there is definitely a time and place for them - but that time and place are when you’re waking up feeling energized, refreshed, you’re well fueled, well hydrated, and feeling incredible.

3) No hormone-specific testing/treatment - You’ll need to work with your primary care provider for bloodwork and specific hormone testing, as that is beyond my scope of practice. However, if you zoom out, and you’re thinking to yourself, ‘There was one point a few years ago where I was feeling amazing, but over the last few years I’ve gotten to a place where my body feels really stressed out and I know I would benefit from a lifestyle reset to focus on my nutrition, rest and recovery, stress management, and intentional workouts - and I bet I would feel a whole lot better,’ then this is for you. This is a one size fits most program for the general population with a focus on recovery, lifestyle, nutrition and fitness in a way that can support your hormones.

How can you get the most out of this program?

1) Get rid of the all of nothing mentality - Aim for 80% consistency with this program. Perfection isn’t sustainable, and life gets in the way of perfection. So aim to be 80% consistent for more sustainable results.

2) Listen to your body - When hormones are out of whack, people are typically hyper focused on what’s happening externally. A big focus of this program is asking yourself how you feel. This is going to do wonders in bringing your overall stress levels down so your body can function more optimally.

3) Be patient - We all want a quick fix, but when it comes to resetting your body and reducing your stress levels and improve sleep - all of that takes time. It’s not going to be a quick fix. This is something that takes time and consistency.

4) Stay engaged - Utilize the group for support and engagement so you have accountability throughout this program.

Results you can expect

At the end of this challenge, if you follow it closely for the whole twelve weeks, you can expect to feel empowered and knowledgeable, so the results you see are long-lasting. You will probably lose body fat and gain muscle, resulting in clothes fitting better, and your body feeling stronger. You will likely feel more well-rested, energized, and overall more calm. You will likely see a decrease in cravings and mood swings. Ideally we’d see your overall resting heart rate come down and you’d feel far less stressed than you normally do.

Whether your goal is to improve your metabolism, have more energy, get in shape, feel less stressed - or all of the above - I’m excited to be a part of your journey and help you look, feel and perform your best.

Incentives + Important Dates

At the end of the 12 weeks, a random winner will be chosen and will get 3 months of custom training + nutrition with me.

• The investment is: $2,949.95, split into 3 monthly payments of $983.32.

We start on April 30th, 2025 - can’t wait to get started with you!