That depends on a few key factors - like your consistency, your daily habits, and what your lifestyle looked like before starting. But here’s the exciting part: most clients start feeling real shifts in their energy and mood within the first week of following the program. They’re less exhausted, more motivated, and finally feel like their body is working with them, not against them.

By week four, many women begin to see and feel measurable changes in their body and overall wellness.

Over the course of 16 weeks, you’ll continue building momentum. Week by week, you’ll feel stronger, healthier, more energized and eventually, you’ll reach a place you may not have thought was even possible.

Your starting point matters- especially if you’ve been sedentary, under-eating, yo-yo dieting, or struggling with health issues like thyroid dysfunction or gut problems. But no matter where you're beginning, this program meets you there and moves you forward with a personalized, proven plan.

Most women think results come from just showing up to the gym a few times a week. But real transformation? It also happens in the other 23 hours of your day- when no trainer or class is around.

Let’s break it down:

Group Classes

Group fitness is fun and high-energy but it’s often focused on burning calories, not creating change. Most classes are cardio-heavy with fast-paced movements, very little strategy, and no personalization. You may sweat, but that doesn’t guarantee results.

Personal Training

A personal trainer might guide you through a workout 1–3 times a week but what about your food, sleep, stress, or hormone health? Most personal training ends when the session does, leaving you without support in your day-to-day life or long-term plan.

Phasique 1:1 Coaching (with Lisa)

This is a full-body, whole-life transformation.

You won’t just work out- you’ll follow a strategic, phased fitness plan personalized to your body, goals, hormones, lifestyle, and schedule (yes, that includes nurses, night shifters, and 9–5 women alike). We focus on intentional movement to build lean muscle and lose fat, not just “burn calories.”

But it doesn’t stop there.

You’ll also receive:

• Nutrition guidance that works with your workouts

• Weekly check-ins, progress reviews & clear next steps

• Unlimited message support for real-time accountability

• A holistic approach that rewires your habits - so your results last

This is for women who want more than a good workout. It’s for women who are ready for visible results with a coach in their corner- one who understands your body, your stress, and your vision for what’s possible with the right support.

HAVEN is not just another fitness plan. It’s a root-cause approach to results, energy, and wellness for women 40+.

We combine:

• Hormone-aware workouts

• Bio nutrition that supports hormone health, digestion and mood

• Personalized coaching that meets you where you are at and guidance and direction every step of the way

  You’re not just “doing a plan.” You’re transforming your body, health and life.

Your strategy will be based on the resources you have. We recommend starting with a pair of dumbbells and resistance bands.

We meet you where you are at. Between 20 min - 60 min in length. This program is personalized so you may start with a certain duration for your workouts, but it could change based off your lifestyle and needs. That's the beautiful part of having a personalized program like the Haven.

The majority of clients work out three to five times each week on average.

This will be determined by your ability to commit and your desired outcomes.

Rest assured, we've got you covered. With comprehensive experience of biomechanics and neurology, we're well-equipped to guide you. Our expertise lies in teaching you tailored exercises that accommodate your injuries and facilitate your progress.

Yes. The majority of my clients use a counting system that makes it simple to eat out while staying on track.

Once you complete the program, you’ll haves several options to keep moving forward, depending on your progress and evolving goals. Many of our clients choose to continue with additional programs to build on their success and take their results even further.