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Lean and Toned



LEAN and TONED helps you build muscle, burn body-fat and get in better shape than ever before!

Have you ever heard someone, maybe even a trainer, say, “Do low reps to bulk up and higher reps to get lean and toned.”? Well, here’s why that’s absolutely not true...


Being “cut” as guys often say, and “toned” as women might say, just means that you are lean which comes from fat loss. Guess what? Whether you are over 40 or not, it is the SAME THING!


When it comes to weight training, the goal for most men would be to gain some muscle mass as a result. But sadly, too many of us women wrongly think we will get “bulky or look like a man”. Since we have significantly less testosterone than men, this will NEVER happen. So if you are worried about getting bulky, you can worry no more.


When you tell me you want to “tone,” “enhance,” or “shape” certain areas of your body, what you are really telling me is you want to build muscle. Our muscles create the shape of our body. The more muscle we have, the more shaped and toned we are.


You can't build a perkier, rounder, or sexier anything without building muscle.

To build that muscle, we need to lift weights. Heavy weights. Tiny dumbbells and leg lifts just won't get it done. We need to lift weights just like the guys do. And remember, when we build muscle through weight training, we burn more fat!


This is what Lean and Toned is. This is what Lean and Toned does.


Lean and Toned is based on over 30 years of experience, proven training principles, realistic and effective nutritional strategies, consistency, and hard work. That’s right—fat loss requires hard work and consistency.


We will show you how to safely and effectively build muscle, lose fat, feel better and look great - all without bulking up!


So whether you’re just starting out and looking for an easy-to-follow guide to fat loss, or a you have been at this for a while wanting to change up your current training programs, this program has something for everyone.


Lean and Toned is a results-driven fitness and nutrition program. We take into account your medical, injury and physical fitness history, your current lifestyle, your present level of fitness and type of activities, your nutritional habits and more. This information along with your goals, interests and needs, allows us to create the most goal-oriented designed program that will make it easier for you to follow and achieve results. We are getting older. Period. There is nothing we can do to stop that, but we do have a choice in how we grow older. Once we are over 40, getting and staying fit becomes our way for controlling aging and reducing the effects of time on our bodies - and we will show you how to do just that.


How Can This Program Benefit Me?

  • Boosts Your Metabolism: You’ll burn more calories both during your workout and for hours afterward. Any time you perform any type of exercise—whether it’s a HIIT session or some low-intensity cardio—your body’s metabolism will rise. While HIIT workouts require more energy (aka, calories) than lower-intensity exercises like walking, they also help to rev up your metabolism, so you’ll burn fat faster throughout your day and can speed up weight loss over time.

  • Burns Fat: This program can help you burn calories at a higher rate after you’ve finished your workout than low-intensity cardio. That means you’re burning more fat over time. Lean & Toned is an efficient exercise strategy to help keep weight loss moving in a positive direction, especially if used as part of a well-rounded routine.

  • Boosts Stamina: Even when you don’t have a ton of time to spend working out, our Met-Con designed workouts are a quick way to improve your stamina. High intensity exercise can help improve your cardiovascular fitness by boosting oxygen-rich blood through circulation. That translates into better endurance and lung function.

  • Improved Strength and Stability: Engage in exercises that target muscle groups crucial for stability and strength, reducing the risk of injuries and enhancing your balance.

  • Joint Health: The program emphasizes joint mobility and flexibility exercises, promoting healthy joints and reducing the risk of age-related stiffness.

  • Heart Health: Incorporating cardiovascular elements into the program enhances your cardiovascular endurance, leading to a healthier heart and improved overall stamina.

  • Mental Clarity: Regular physical activity has been shown to enhance cognitive function, memory, and overall mental well-being, fostering a sharper mind as you age.

  • Community and Accountability: Join a supportive online community of like-minded individuals, where you can share your progress, challenges, and successes, fostering a sense of accountability and motivation.

What Can I Expect From This Program?

  • Brand New Workouts Every Month: This program is divided into four-week blocks. Every four weeks you will receive a brand set of workouts. Each 4-week block is more intense than the last and will push you to your next level! So, be sure that you aren't skipping any weeks. Work through it and trust the process. 

  • Comprehensive Plan: When you sign up, you'll receive the most comprehensive nutrition and fitness plans based on your fitness level and goals, ensuring a safe and effective experience.

  • Progressive Training: As you progress, your workouts will evolve to challenge you appropriately, preventing plateaus and continually stimulating your body for improvement.

  • Video Tutorials: Access a library of easy-to-follow video tutorials for each exercise, ensuring proper form and technique to maximize results while minimizing the risk of injury.

  • Flexibility in Scheduling: Fit workouts seamlessly into your busy schedule with our flexible training plans that can be adapted to your lifestyle.

  • Nutritional Guidance: Receive nutritional guidance that complements your fitness routine, helping you make informed dietary choices that support your goals.

  • Regular Assessments: Periodic assessments will track your progress, providing valuable insights into your advancements and allowing adjustments as needed.

  • Holistic Approach: Our program doesn't just focus on physical fitness; it addresses your overall well-being, considering aspects like stress management, sleep, and recovery.


Get Started Today


Each of our online fitness programs are divided into four-week blocks. Once you have completed your registration and purchase of your online program, you will receive the first 4-week block of workouts for your specific program and will begin on the following Monday of the next week. In some cases, we will get you going sooner than this. We have implemented this  "Following Monday" process to make sure that you have received your program materials and information and you are ready to go


So even before you actually begin, you will have a clear roadmap and guidance throughout the program, helping you progress consistently and achieve the best possible results.


During this time, you will receive an email prompting you to download the App. From here you will be able to set-up your profile, review your program and fill out our health and nutrition questionnaires. At any time you can send us any questions or concerns you may have, along with discussing any customization that might be needed for just you.


Every four weeks you will receive a brand set of workouts. Each 4-week block is more intense than the last and will push you to your next level! So, be sure that you aren't skipping any weeks. Work through it and trust the process. 





Your Road Map To Success


Over the years we have learned that setting goals that are physiologically realistic and within a designated time frame are the best ways for you to stay committed to any health, nutrition or fitness program for lasting change.


First, from a physiological standpoint, our bodies take time to adapt to change. Whether it’s trying to gain muscle, lose fat, or run a 5k, it takes time. Realistically, it takes 6-8 weeks to see noticeable and measurable results.


Second, there is nothing like a hard deadline or goal if you need the fastest results in the minimum amount of time. Whether it's a Birthday, reunion, vacation, wedding or whatever, this is the program for you!


Last, and honestly most importantly, it is about commitment. The commitment you made to yourself when you decided to trust us with your health, nutrition and fitness goals. This commitment is what tells us that you are ready and willing to make the commitment to your health and fitness. Not only for 4 weeks, 8 weeks, but for life.


Putting Your Program Into 5th Gear


Your workout & nutrition programming should focus on making small, manageable changes in your lifestyle over the course of weeks, months and even longer. It's a long-term habit-based program focused on not only monthly progress, but life long results.


But there are times when it's ok to crank up your focus for faster results. This is where we have to accelerate our healthy habits and in turn, your progress. It’s for when you want to make your body transformation and even health, a top priority in your life over a shorter amount of time and kick ass with your workouts and diet.


As we start to crank up the workout intensity in your program, we are also going to crank up the nutrition intensity! But wait, hang on for a second… we are not actually going to do anything different than we do in your normal nutrition programming.


When we have months or years to build our habits, we gradually work on them all over time adding 1-2 habits at a time. But for the next several weeks though, you are going to sharpen your focus like a laser beam and compress them all into our Rules For Success.


Because this is an 8-week program, we don't have that kind of time, so we follow all the rules at once. They are simple, not necessarily easy, (I hope you don't expect easy for maximum results in just a couple of weeks!), but these are fail proof steps (yes fail-proof!) to help you reach your goal and for life-long success!




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