January 1st: 5-Week Mini-Cut Aggressive Nutrition. Calm Training. This mini-cut is intentional and focused — not chaotic. Yes, the calorie deficit is aggressive (because it’s short). No, the workouts are not. Instead of HIIT and burnout, this mini-cut uses daily steps to drive fat loss while protecting hormones, recovery, and strength. The Strategy ✓ Short, decisive calorie deficit (5 weeks only) ✓ Protein-forward nutrition to protect lean muscle ✓ Strength training held steady and appropriate for a deficit ✓ Steps as the primary fat-loss lever ✓ Low-stress approach for better adherence and results You do not need harder workouts. You need a clear plan your body can actually adapt to. What We Are Not Doing • No HIIT to “earn” food • No punishment cardio • No adding volume just because calories are lower • No nervous-system overload Fat loss does not require suffering. It requires consistency and regulation. Why Steps Work (Especially for Women) • Lower cortisol response than HIIT • Easy to recover from • Improves insulin sensitivity • Supports fat loss without sacrificing muscle • Fits real life and busy schedules This approach supports fat loss without wrecking sleep, mood, or training performance. What You’ll Get ✓ Strength training guidance matched to a calorie deficit ✓ Clear daily step targets ✓ Aggressive but time-bound nutrition structure ✓ Weekly accountability and support ✓ Education so you understand why this works Program Details • Starts January 1 • Length: 5 weeks • Delivered through app-based programming and coaching This for women who want efficient results without chaos.

If you don’t know where to start with a healthy lifestyle or are trying to get back on track, this club is for you. Completely complimentary and available virtually through the Rachel Rowley Fitness App, we will work on building one habit at a time, one day at a time, one month at a time -- for one year. Spoiler Alert fo January’s Theme: HYDRATE. Let’s water our bodies and minds together with some very simple daily habits that we can check off and track in my app. If you're late to the party and join after January, better late than never! Each month we will get a couple new and simple habits to build on the previous and see how far One Percent can get us in 2025.

Stay consistent, stay on track, and get the support you need to reach your goals. Each week, we’ll connect for a focused 15-minute call designed to keep you accountable and moving forward. ✔ Accountability Made Simple – Weekly check-ins help you stay committed to your fitness and nutrition goals with real-time support and feedback. ✔ Flexible Training Options – Whether you follow your own workout plan or use my app-based programs, you’ll always have structure and guidance that fits your lifestyle. ✔ Customized Nutrition Support – Receive meal plans tailored to your preferences, along with personalized calorie targets and macro breakdowns to match your unique needs and goals. ✔ Clarity & Confidence – No more guessing—get clear, actionable next steps each week to keep progress steady and motivation high. This service is perfect for anyone who wants expert guidance, accountability, and sustainable results without spending hours on long coaching calls.