12-Week Strength & Metabolism Programs
Train Smarter. Measure What Matters.
These 12-week programs combine personalized strength training, evidence-based nutrition habits, and 1:1 coaching with before-and-after DEXA scans to objectively track changes in lean muscle, fat mass, and overall body composition. In partnership with The Port Fitness, the protocols are designed for people who want real, measurable progress—without gimmicks, guesswork, or extreme dieting.
Why DEXA Matters
Most programs rely on scale weight, progress photos, or subjective feelings. We don’t.
Each participant completes a DEXA scan at the start and end of the 12 weeks, giving you precise insight into how your body is actually changing.
DEXA allows us to measure:
Lean muscle mass
Fat mass and fat distribution
Visceral fat
Bone density
This means your progress is tracked with data—not assumptions—so you can clearly see what’s working and move forward with confidence.
Choose the Program that Matches Your Physiology and Goals
Both programs follow the same core philosophy: strength-focused training, supportive nutrition habits, and measurable outcomes.
From there, each track is tailored to your unique needs.
-
Strength & Metabolism Protocol
The Strength & Metabolism Protocol is designed for anyone who wants to reduce body fat, build lean muscle, and restore metabolic performance—without calorie counting or unnecessary cardio. This program focuses on strength progressions, sustainable nutrition habits, and accountability, all measured with before-and-after DEXA scans so you can see exactly how your body composition changes over 12 weeks.
-
Menopause Mastery
Menopause Mastery is built specifically for women navigating peri- and menopause, when traditional approaches often stop working. This program prioritizes strength training, metabolic support, and inflammation reduction—without restrictive dieting or exhausting workouts. With before-and-after DEXA scans, you’ll track real improvements in lean mass, fat mass, and bone density while learning how to work with your changing physiology.
The Strength & Metabolism Protocol
Reduce Body Fat. Increase Lean Muscle. Feel Stronger, Sharper, and More Energized - in 12 Weeks without counting calories.
The Strength & Metabolism Protocol is for anyone who wants a no-nonsense, personalized approach to improving body composition without weighing food or adding hours of cardio.
This 12-week protocol combines evidence-based nutrition habits and targeted strength progressions to help you build lean mass, decrease fat mass, and perform at your best.
No gimmicks. No guesswork.
Just a structured system that has helped hundreds of people get leaner and stronger while enhancing energy and improving long term health by learning the simple habits and strategies to optimize their metabolism.
What’s Included:
Before and After DEXA Body Composition Scan
Personalized Strength Training Program
Customized Nutrition Plan for Your Goals
1:1 Coaching to keep you on track
Low Inflammatory Food Lists/Recipes
Simple Supplement Protocols
App for Habit Tracking & Accountability
Menopause Mastery
Burn stubborn belly fat, tone and strengthen muscles and reset your metabolism in 12 weeks, without counting calories.
Let’s be clear about the challenges of peri/menopause:
It’s not a lack of discipline.
It’s not a lack of effort - the things that used to work simply don’t work anymore.
And another restrictive diet is definitely not the answer.
Welcome to the Menopause Mastery program!
A progression of simple habits & strategies that has helped hundreds of real women reset their metabolisms and get real results in a way that’s actually healthy and empowering!
This is NOT another unrealistic diet that won’t last.
No energy crash from cutting carbs or restrictive calorie deficits.
No frustration losing and gaining back the same 8-10lbs.
No extra hours of cardio or HIIT workouts that leave you completely drained & exhausted.
Our Menopause Mastery program focuses on improving gut health, reducing inflammation, decreasing insulin resistance, and supporting muscle recovery so you can get your body burning more calories and holding on to less body fat to look and feel your best!
For women who want a structured, healthy approach to:
Resetting & reviving metabolism
Reducing body fat & inflammation
Building strength & lean muscle
Improving bone density
Balancing hormones naturally
Boosting energy levels & confidence
What’s Included:
Before and After DEXA Body Composition Scan
Personalized Strength Training Program
Customized Nutrition Plan for Your Goals
1:1 Coaching to keep you on track
Low Inflammatory Food Lists/Recipes
Simple Supplement Protocols
App for Habit Tracking & Accountability
How it Works
Request a Consultation
Request a free consultation to discuss your goals and see if the program is the right fit for you.
Book Your Baseline DEXA
Schedule your initial DEXA scan to establish a clear starting point for your body composition.
Complete the Program
Work with your coach for 12 weeks—remotely or in person—following a personalized strength and nutrition plan.
Re-Scan and Review Your Results
Complete your follow-up DEXA scan to clearly see your progress and plan your next steps.
Meet Your Coaches
Mike Tulimiero
Nutrition Coach & Trainer
Mike’s background goes here.
Kristi Lunny
Menopausal Health & Trainer
Kristi’s background goes here.
Sophie LaChance
Gym Owner & Trainer
Sophie’s background goes here.
Ready to get started?
If you’re ready to take a proven, data-driven approach to losing fat, building muscle, and restoring your metabolic engine, start with a free consultation to see if the program is the right fit for you.