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Sorry boys, this one’s just for us. Designed for women, by a woman, this program is built to work with your body, not against it—so you can sculpt that long, lean, fit physique while keeping your hormones happy (because let’s be real, belly fat is way more than just calories in vs. calories out—hormones run the show!).
The Nutrition Plan
2 Meal Plan Options:
2 Meal Plan Options:
Choose between a 1600-calorie or 1900-calorie plan, depending on how intense you want your results.
The Recipes:
The Recipes:
My favorite recipes from my "WHAT I EAT IN A DAY" series, combined with hormone-balancing meals designed to fit the meal plan macros perfectly. And of course—you already know—no bland, boring meals here. Every dish is crafted to support your hormones while being actually delicious (because life’s too short for sad salads).
Daily "Seed Cycling Shakes" :
Daily "Seed Cycling Shakes" :
Because your hormones love consistency, and these make balancing estrogen & progesterone easy.
Weekly Grocery Shopping Lists:
Weekly Grocery Shopping Lists:
No guessing, no wasting time. Plus, a "Before You Start Haul" guide to stock your kitchen like a pro.
Meal prep instructions:
Meal prep instructions:
Save time, reduce stress, and make weekday meals a breeze. Pick a day (like Sunday) and set yourself up for success!
Eating Out Guide:
Eating Out Guide:
Because you have a life, and you shouldn’t have to cancel social plans to see results.
The Workout Plan
30 Days of Workouts:
30 Days of Workouts:
Designed to target deep core muscles, lean out your physique, and boost metabolism. Expect 30 min incline walk cardio & 30 min toning exercises.
My Signature "Deep Core" Workouts:
My Signature "Deep Core" Workouts:
You'll recognize some of my fave deep core exercises integrated with full body toning.
Bonus Ab-Burner Add-On Workouts:
Bonus Ab-Burner Add-On Workouts:
For when you want a little extra BURN.
Optional "I Need to Rest" Workouts:
Optional "I Need to Rest" Workouts:
For menstrual/luteal phases—because listening to your body actually gets you better results.
Beyond Food & Fitness:
Supplement Cheat Sheet & Routine Guide:
Supplement Cheat Sheet & Routine Guide:
Simplify your supplement game with recs for recovery, fat loss, and hormone balance.
Confidence & Body Positivity Journal:
Confidence & Body Positivity Journal:
Track your wins, set goals, and shift your
mindset to actually love the process.
Guide to Understanding Your Hormones:
Guide to Understanding Your Hormones:
Because when you know better, you do better.
Seed Cycling Guide:
Seed Cycling Guide:
Learn how syncing with your cycle can help
regulate hormones and melt stubborn belly fat.
Frequently Asked Questions
Will I still see results if I can’t fully commit to the workout plan?
Will I still see results if I can’t fully commit to the workout plan?
Absolutely! This program is designed to be flexible. Even if you can't get all the workouts in, the nutrition plan alone will still get you results. If you’re short on time, aim for 2-3 workouts per week and focus on daily movement like walking.
Do I need a gym membership?
Do I need a gym membership?
Nope! The workouts can be done at home or in the gym, and the only equipment recommended is a yoga mat, dumbbells (optional), and supportive sneakers. If you have access to a treadmill, incline walking is part of the program—but an outdoor incline walk works just as well!
What if I am vegan or vegetarian?
What if I am vegan or vegetarian?
You can still follow the plan! While the meal plans include a variety of proteins, you can swap in plant-based options like tofu, tempeh, lentils, and beans. I’ve suggested protein swaps and included variations of some recipes to make it even easier. There’s also a Supplement Cheat Sheet/ Daily Plan to help ensure you’re getting key nutrients.
How much time will I spend cooking?
How much time will I spend cooking?
Not much! The Sunday Meal Prep Guide sets you up for the week, so daily cooking is minimal. Most meals take under 15-20 minutes to put together, and snacks are so easy a toddler could make them. Plus, they’re swappable!
Will I need to count calories or macros?
Will I need to count calories or macros?
Nope! The meal plans are already portioned for you, so there’s no need to track calories or macros.
What if I don’t like some of the meals? Are there swaps?
What if I don’t like some of the meals? Are there swaps?
Yes! The plan is flexible, and you can swap meals. Every meal includes its macros, so you can make sure you're still on track with your daily calorie goals.
The 30-Day Intensive Glow-Up Plan
The 30-Day Intensive Glow-Up Plan
* This Program is NOT a subscription. It's a one time payment and can be used for many many months. It's anything but boring.
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