The time it takes to see noticeable changes in your body depends on several factors, including your starting point, consistency, workout intensity, nutrition, sleep, and stress management. However, here’s a general guideline to help set realistic expectations:

Phase 1: The First 4–6 Weeks

✅ Internal Changes First: You may feel more energized, less bloated, and notice better digestion.

✅ Strength Gains Begin: You’ll likely feel stronger before you see major muscle definition.

✅ Better Habits Form: Consistency in workouts, hydration, and meal planning starts to feel easier.

✅ Clothes Fit Differently: Even if the scale doesn’t move much, you may notice slight changes in how your clothes fit.

Phase 2: Visible Changes in 8–12 Weeks

🔥 Fat Loss Progress: If following a sustainable fat-loss approach (0.5–2 lbs per week), you’ll likely see a 4–12 lb difference in 2-3 months.

💪 More Muscle Definition: If strength training consistently, you’ll start to see noticeable muscle tone.

👗 Clothing & Measurements Change: Your waist, arms, and thighs may begin to look leaner and more sculpted.

🌱 Metabolic Boost: More muscle = higher metabolism, making fat loss easier.

Phase 3: Significant Transformation in 6+ Months up to 1-2 years.

🏋️ Stronger, Leaner, More Defined: Your body composition shifts significantly as fat loss continues and muscle definition improves.

🎯 Sustainable Lifestyle Changes: Your new habits feel automatic, and you’re no longer “on a plan” — it’s just how you live.

🔥 Major Strength & Endurance Gains: You’ll lift heavier, feel more capable, and move with more confidence.

👙 Complete Body Recomposition: A leaner, sculpted physique without extreme dieting or overtraining.

How Long Until I See Weight Loss?

• If fat loss is your goal, expect 0.5–2 lbs per week depending on body fat percentage, hormones, and adherence.
• If muscle gain is your goal, women can gain about 0.5–1 lb of muscle per month with proper strength training and nutrition.
• If you’re focusing on body recomposition (losing fat + building muscle), progress takes longer but results in a leaner, stronger look over 3–6 months.

Membership Hold Policy

Our membership hold policy is designed to accommodate clients facing significant medical conditions that prevent them from fully participating in the program. These include:

• Major Surgery requiring prolonged recovery
• Significant Injury (e.g., broken bones, immobilization, doctor-mandated bed rest)
• Chronic Illness Flares (e.g., autoimmune conditions requiring extended treatment)

Short-term illnesses, such as colds, flu, or minor injuries, do not qualify for a membership hold. If you are feeling under the weather, we encourage you to modify workouts, focus on nutrition, and engage with the mindset and education components of the program until you are able to return to full participation.

Membership holds must be requested in writing with an estimated return date. Holds are granted in increments of two to eight weeks and require a brief doctor’s note for verification.

I get it, it can feel like unchartered territory to exercise with others, especially if you are out of practice or new to it altogether. The beautiful element about small group training is that it's personal, with only 7-8 individuals at a time. Everyone is at a different space in their journey, so all fitness levels are welcome.

You are about to embark on the most exciting journey of your life! My suggestion is to start with a simple smoothie to kickstart your day! This smoothie is rich in antioxidants, protein, and healthy fats, all of which will nourish your hormones and keep cravings at bay!

The APP will be fully functioning in mid-April. In the meantime, you can access the FITNESS and PROGRAM library via the web-based platform here. If you are a current member/client and your account is paid to date, you will have access to the content. If you have lost your user name and password, use your email and click LOST PASSWORD to create a new one. If you have any other questions, please email us @ burnmethod@icloud.com

If you are a current health coaching client, you can access your portal to download and print your notes., If you haven't accessed your account in more than two weeks or you have an account balance, your account is automatically suspended.

You can book a session here using the online scheduling system. From there, you will be asked to create a FREE account in Practice Better where you'll fill out digital paperwork. You can upload your recent labs or any recent test results to review as well.

It all starts with trust and learning more about my coaching style. You can join my FACEBOOK group for meal inspirations, motivation, education, and tips for busy humans, looking to improve their health!

You can also follow me on INSTAGRAM and FACEBOOK too.