The 4-2-1 Transformation is a 12-week coaching program for women ready to make a complete 180 in how they train, eat, and approach their health. Month 1 — Learn: Train in person 4 days per week to build your foundation, learn proper technique, establish your routine, and understand the basics of training and nutrition. Month 2 — Develop: Train in person 2 days per week as you refine your technique, progress your training, and begin taking more ownership of your workouts. Month 3 — Perform: Train in person 1 day per week while learning to train independently, push your own intensity, and maintain the habits you've built. Your program also includes personalized programming, body composition tracking, a personalized macro plan, meal guidance, accountability, and ongoing adjustments. Designed to be a jump start into a new lifestyle, not something you have to depend on forever. The goal is to give you the knowledge, confidence, structure, and experience to continue progressing on your own.

Train in person once per week with a personalized training plan built around your goals, ability, and progress. Your coaching includes regular body composition readings, a personalized macro plan, meal guidance, and a structured workout plan for the days you train independently. Designed for women who are comfortable training on their own but want expert programming, accountability, and guidance to make sure they're doing the right things and progressing.

Train in person twice per week with a personalized training plan built around your goals, ability, and progress. Your coaching includes regular body composition readings, a personalized macro plan, meal guidance, and ongoing adjustments to your training and nutrition as you progress. Designed for women who want more hands-on coaching, greater accountability, and consistent support while still maintaining some independence in their training.

Train in person three days per week with a personalized training plan built around your goals, ability, and progress. Your coaching includes weekly body composition readings, a personalized macro plan, meal guidance, and ongoing adjustments to keep your training and nutrition moving in the right direction. Designed for women who want the highest level of coaching, structure, support, and guidance throughout their transformation.

Structured training for women who want to build stronger, better-developed glutes without having to figure out what exercises to do on their own. Every 4 weeks, you'll receive a new Glute Workout designed to be repeated and progressed throughout the training block. Your job is to track your performance, progressively challenge yourself, and get stronger over time. You'll also have access to The Body Blacksmith Exercise Library, with exercise demonstrations and coaching guidance to help you train with better technique and intention. Designed for women who want professional programming, structure, and direction while still having the freedom to train independently, on their own schedule and at their own gym.

Personalized coaching for women who want a training and nutrition plan built specifically around their goals, schedule, experience, and progress—without needing to train with me in person. Your coaching includes: Personalized training program Personalized macro targets Meal guidance Weekly virtual coaching session Weekly progress review and accountability Training and nutrition adjustments as needed Exercise demonstrations through The Body Blacksmith app Direct messaging for coaching questions We’ll meet virtually every week to review your progress, address what’s working and what isn’t, and make adjustments to keep you moving forward. Cancel anytime.