About The 90 Day Transformation Program

Do you go to the gym and never see any changes?

You’re not alone, the problem isn’t that you’re not trying hard enough or don’t have enough willpower. It’s that your workouts and programming just aren’t effective to actually get you to your goals.

This program is designed to help people 30+ understand how they should be training to see visible results.

The 90 Day Transformation Program™ builds functional fitness, delivers effective workouts and prevent plateaus. So you can go into the gym knowing your hard work is paying off.

No guessing. No rushing. Just a smart, gradual build that reduces injury risk and builds confidence from day one.

This isn’t about perfection.
It’s about progress, support, and learning how to take control of your health — for good.

“It truly is a transformation program.”

— Daniela L, 36

what makes this program different?

How We Train

  • Phase-based training that evolves every 4 weeks:

    1. Stabilization & mobility → build a pain-free foundation

    2. Strength development → get strong, move with confidence

    3. Body recomposition → lose fat while protecting muscle

  • Designed for busy women and moms, not fitness influencers

  • Focus on form, balance, and longevity, not burnout

The Nutrition Approach

  • High protein, balanced meals to fuel metabolism and recovery

  • No food groups cut out — you learn what to eat and why

  • Carb strategy:

    • Simple carbs for quick energy when needed

    • Complex carbs to stay full and fuel workouts

  • Sleep, hydration & stress are coached like nutrition — because they impact results too

Habit-Based Coaching

  • Weekly check-ins to adjust, educate, and keep momentum

  • The program includes access to our coaching app, giving you structured workouts, habit tracking, exercise tutorials, and direct support.

  • Small habit layering that builds identity-level consistency

  • Coaching that supports your life, hormones, and schedule, not fights them

Diagram explaining a fitness transformation process, broken into steps: consultation session, initial assessment, fundamentals, nutrition initial assessment, personal training, nutrition coaching, and progress checks every four weeks.

5. Reassess progress towards goals

6. Muscular Endurance Assessment

7. Cardio Assessment

8. Recalculate macro needs

the 3 training phASES

BACKED BY SCIENCE. PROVEN TO DELIVER RESULTS.

The 90 Day Transformation Program™ uses a science-based system to design safe, effective, and personalized workout programs. Delivering smarter, safer, and more results-driven training.

Phase 1 - Foundation

Focus: Stabilization Endurance, Postural Control, and Neuromuscular Coordination

Duration: Weeks 1–4

The goal of this phase is to build stability, coordination, and endurance while reinforcing movement quality. We improve posture, core activation, and joint integrity by training your muscles to work together through time under tension, prioritizing muscle engagement over heavy load.

Phase 2 - build

Focus: Strength Endurance, Hypertrophy, and Metabolic Efficiency

Duration: Weeks 5–8

Phase 2 builds strength and power while continuing to refine movement patterns. We increase load and challenge your muscles and joints safely, improving control, performance, and overall functional capacity.

Phase 3 - peak

Focus: Power, Metabolic Conditioning, and Performance Integration

Duration: Weeks 9–12

Phase 3 is the peak of the program, combining strength, endurance, and control. We focus on power, movement quality, and stability while adding metabolic conditioning and functional, multi-joint movements to improve performance, efficiency, and recovery.

REASSESSMENTS completed EVERY 4 WEEKS

Purpose -

1. Track Progress

2. Make training and nutrition adjustments where needed

3. Ensure client is ready for next phase.

How -

1.Track Weight

2. Do Inbody Scan

3. Take Measurements

4. Take Pictures

Take the first step to a better you.

Book your free information session today!

a little ABOUT ME

A young woman with long brown hair, glasses, and a black Reebok sweatshirt sitting in a restaurant, smiling at the camera.

I’m the founder of The 90 Day Transformation Program.

I’ve trained clients in the U.S. and the U.K., certified through respected programs, and helped hundreds of people move beyond frustration and into real progress.

My approach is simple:
Understand your body → build your confidence → help you become stronger for life.

I created this program because I saw so many women train hard with no results… only to be overwhelmed, discouraged, and confused.

I wanted something that actually met them where they were — not where someone imagined they should be.

get in touch

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