THE 4-3-2 FOUNDATION A 12-week coaching program designed to give you the skills, structure, and confidence to make progress long after the program ends. You’ll begin with four coached sessions per week, then gradually move to three, and finally two as your technique, strength, and independence improve. Throughout the program, you’ll learn how to train with purpose, understand proper exercise execution, apply progressive overload, and build habits around training, nutrition, and recovery. The goal isn’t to promise a complete transformation in 12 weeks. The goal is to build a strong enough foundation that you know what you’re doing, why you’re doing it, and how to continue progressing for years.

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.

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.

Your training. Your nutrition. Your progress—all in one place. The Forge is a self-guided fitness app for women who want professional structure without scheduling workouts or working directly with a coach. Inside the app, you can: • Choose from a library of ready-to-use workout programs • Follow exercise demonstrations and coaching guidance • Set and track your calories and macros • Track meals, workouts, measurements, and progress • Create meal plans based on your goals • Access new workouts added to the library every month Everything is already organized for you. Simply choose a program, start training, and use the app’s tools to manage your fitness journey at your own pace. The Forge gives you the structure of The Body Blacksmith system with the freedom to train independently—at your gym, on your schedule, and without ongoing one-on-one coaching.