The Body Transformation Program

What is it?

This amazing & fun online program combines effective workouts with nutrition coaching to provide you with the tools you need to transform your health, your fitness, your physique & your mind-set around diet, exercise & healthy living. 

Each week you will receive a workout plan, nutrition tips, a healthy habit goal, and other tools (e.g., recipes, meal prep videos, shopping lists & more) to help you implement a healthy lifestyle and reach your goals. 

Workouts:

Each week you will receive three targeted workouts to help you burn fat, tone-up, get stronger & shed pounds. 

  • Level 1: Beginner (for those who are just starting out). 
  • Level 2: Intermediate (for those who may have a fitness foundation but need to "round out" their fitness routine or maximize their efforts)
  • Level 3: Advanced (for those with a strong fitness foundation & want to take it to the next level)

For the online program, each workout is 30 minutes or less to help you easily implement exercise into your life in a way that is realistic & manageable. Do them at home, at the park, on your lunch break or wherever it works for you.

Nutrition & Lifestyle: 

The nutrition portion of the program focuses on education & creating healthy habits. Each week we will tackle one nutrition related topic and a corresponding behavior change to help you create a healthy lifestyle that is realistic & sustainable.

In addition, I will provide you with shopping lists, recipes & a meal planning videos to help you learn how to easily prepare and implement healthy meals into your week. 

Sample Meal Prep & Shopping List

Sample Meal Prep Video

Weekly Lessons & Habits:

Week #1: Mindful Eating

Week #1: Mindful Eating

Week #2: Vegetables

Week #2: Vegetables

Week #3: Protein

Week #3: Protein

Week #4: Hydration

Week #4: Hydration

Week #5: Quality Carbs

Week #5: Quality Carbs

Week #6: Healthy Fats

Week #6: Healthy Fats

Week #7: Overeating Eating & Breaking Unwanted Habits

Week #7: Overeating Eating & Breaking Unwanted Habits

Week #8: Genetics & Body Type 

Week #8: Genetics & Body Type 

Week #9: Supplement Support

Week #9: Supplement Support

Week #10: Sleep & Stress

Week #10: Sleep & Stress

Week #11: Plan & Execute

Week #11: Plan & Execute

Week #12: Review & Recap

Week #12: Review & Recap

Who is it for? 

If you are someone who is looking for realistic, practical & sustainable ways to:

  • Lose weight
  • Improve health
  • Improve muscle strength & tone
  • Feel better
  • Increase energy
  • Learn how to put healthy meals together
  • Decrease stress about diet & exercise

Then this program is for you!

What will I need?

If you are doing the online program you will need:

  • Access to the internet through a computer and/or phone
  • A yoga mat (or towel)
  • A pair of "light" dumbbells (3 to 5 lbs) and a pair of "heavy" dumbbells (8 to 12 lbs) 

What others are saying

“I love love LOVE this program so much! Melissa is amazing at cutting through all the junk out there. I know I've tried just about everything out there, but nothing lasted longer than 3 weeks and certainly wasn't sustainable outside the program. This one is so different. I've learned so many tools to lead a healthy life style, learned that workouts don't have to kill you to be effective, and that you can be healthy without it being the only thing you have to focus on (because-hello-I have a life). Other things I've noticed: faster pace when running, muscle definition, lower body fat %, and increased energy. Not to mention the peace and acceptance surrounding my health journey. If you're looking for something to kick start your own health journey, but want something full of balance and to fit into your already busy schedule then definitely check this out. I really can't recommend it enough and I'm going to actually be sad when the 12 weeks are up.” – Keri C.

"To be honest, I was just overwhelmed with the conflicting "all or nothing" health trends. As a runner, I just wanted to get faster and still eat cookies. Is that too much to ask? After a month of wonderful resources, convenient workouts, online support and REAL life health advice, this morning I clocked my fastest 5K since in my 20's and I ate a cookie thanks to this amazing friend!" - Jessi G.

"The program has helped me to stop thinking of this as an all or nothing. It is realistic and allows me to still enjoy food. The habit changes are making me more mindful of the choices that I make. Over the last four weeks, my body has changed. I now can fit into clothes more comfortably and no longer have the fat hang over my pants. It's really helping me to think about what I am doing and find time to exercise." - Pam

"This program is amazing! Melissa makes everything so real, and simplifies everything so I don't feel overwhelmed. She is so positive and encouraging, and that has helped me stay with the program! I've learned lots and feel like I am making lasting changes!" - Mandy

"The program is well-tailored to many levels of fitness and experience. It includes not only exercises and workouts but also nutrition and healthy eating suggestions. The program is great because you have a kind and experienced person checking in with you and offering support and guidance. " - Colleen

“A friend introduced me to this program and I'm so grateful. It is so manageable, yet at the same time provides plenty of levels to challenge anyone from being new to exercise to already working out but needing some guidance. I also love the well-rounded approach... nutrition education without being preachy, cardio, strength training and core workouts. All short and sweet. Good solid nutrition info with helpful hints and recipes to use as you see fit. Lastly... a full workout schedule, complete with demonstrations provided so I don't have to think about what to do when. Give it a shot!! You'll be glad you did.” – Sarah B.

“This program is a no brainer if you're looking for support with working out and treating your body better! Melissa answers every crazy question and checks in with me personally. With her help I ran my fastest mile yet!” – Rosey S.

“After having my son, I felt overwhelmed with motherhood and put my health on the backburner. With 20 pounds of baby weight left, the lack of energy, and my bad eating habits (whatever was quick and easy, which means takeout), I was ready for a change. I have loved learning about nutrition and why my body needs a variety of foods. Having the workout schedule written out and a group of women who are doing them "with" me keeps me motivated. I am learning that the number on the scale doesn't matter as much as how I'm feeling and how my clothes fit! This program is a lifestyle change that I am loving!” – Sara H.

“Finally, a plan is DOABLE!! I'm a mom of 2 kiddos, with a full-time job and a husband who travels....a lot. Exercising and taking care of me always fell to the back burner, because I just couldn't figure out how to fit it all in. This program helped me to make small, easy, changes each week to make a huge difference in my lifestyle! I literally couldn't believe how easy it was, and kept thinking I had to "do more", yet Melissa was actually teaching me how to achieve more by doing less of what I thought I HAD to do, in order to succeed. I'm only 4 weeks in, but I can't wait to see how things are by week 12!!” -Sarah F.

“I'm typically an all or nothing girl. I get very "obsessed" with measuring, counting and planning food, so much so that it is unsustainable and no fun at all. This program creates a realistic plan for over-all wellness. It is a sustainable plan, with no weighing, obsessing etc. Just being mindful of what you put on your plate, how to combine healthy options and how you feel as you eat/when you stop. The exercises are presented in a way that they can be challenging for beginners and experts. The videos that show the proper form for each exercise make you feel confident, knowing you are doing them correctly. This program is very informative and something that everyone (beginners and seasoned athletes) can benefit from. Melissa rocks!” – Sara C.

“Melissa has a great comprehensive program. If you'll follow it, your body WILL improve. She will give you all the support you need to be successful. Go for it!” -Jean H.

How much does it cost? 

Online program: $99. Next program starts January 8, 2018. Go here to get on the waiting list & to receive updates on when registration opens. 

Have more questions? Contact me here or email me at melissa@melissaadrian.com.