12-Week Home Transformation
Drop 20–25 lbs of fat and build 5 lbs of lean muscle in 12 weeks — right from your living room.
45-minute home workouts and a simple nutrition plan built for women who take care of everyone but themselves.
No gym. No childcare. Just you, 45 minutes a day.
45 min
sessions, before the house wakes up
The honest part
Sound familiar?
You're not lazy, and you're not broken. You're just doing a lot — and your own health keeps landing at the bottom of the list.
No time for the gym
Between work, kids, and dinner, a 90-minute gym trip just isn't happening.
Starting over every Monday
You restart the diet, restart the plan, and somehow it always falls apart by Wednesday.
Nothing fits anymore
Your favorite clothes sit in the back of the closet, waiting for 'someday.'
Exhausted by 3pm
You're running on coffee and willpower, and there's nothing left for you at the end of the day.
Putting yourself last
Everyone gets the best version of you — except you.
The shift
From the woman who starts over every Monday…
to the woman who keeps promises to herself, even on her busiest weeks.
"I'll start Monday. I'll be better next time. I just need to get through this week first."
"I show up for 45 minutes, I keep it simple, and I trust the process — even when life gets loud."
The method
Three months. One steady climb.
No crash diets, no burnout. Just a clear, progressive plan that meets you where you are and gets harder as you get stronger.
Month 1
Foundation
Master your form, build a routine that actually fits your week, and lay down simple nutrition habits you can keep.
01
Month 2
Strength Progression
Progressive dumbbell training that builds real muscle and reshapes your body — getting stronger every week.
02
Month 3
Intense Sculpt
Higher-intensity circuits and a final fat-loss push to reveal the lean, strong body you've been building.
03
What's included
Everything you need, nothing you don't.
Follow-along home workouts
Guided sessions in an app — press play in your living room, no guesswork.
Family-friendly nutrition plan
Simple meals the whole family will eat. No separate dinners, no complicated prep.
Weekly check-ins with Lola
Real accountability. Someone who notices when you slip and helps you back on track.
Private community
Women on the same journey, cheering each other on through the hard weeks.
Monthly progress reviews
We track what's working, adjust what isn't, and keep your momentum building.
45-minute sessions
Short enough to fit before the house wakes up or after the kids are down.
Meet Coach Lola
Hi, I'm Lola.
[Your story goes here — a few sentences about who you are, why you coach women, and what makes your approach different. Keep it warm and personal.]
[Add a second paragraph about your own journey or your coaching philosophy. Talk like a working mom, not a gym influencer.]
[Close with why you believe a living room and 45 minutes is genuinely enough.]
Real results
Women like you, in living rooms like yours.
When Chantell came to me, she was unhappy with how she felt physically and was ready to make a change. As a full time working mom of two little girls, getting to the gym wasn't realistic for her.She didn't know which workouts to do, struggled with nutrition, and found it difficult to stick to a consistent routine. She wanted to lose body fat and build muscle, but she needed a plan that worked with her busy lifestyle.
[Client name]
12 weeks
Akia is a registered nurse who works 12 hour shifts while also balancing motherhood. When she started with me she wanted a program that could fit into her busy lifestyle as a working mom with a baby that she was still breastfeeding. She needed a program that she was able to do from home and that was going to get her results.
[Client name]
12 weeks
Genesis is a mother of 5 who works a full time job. She was tired of feeling uncomfortable in her skin and she wanted to start a program that gave her structure and a routine to follow. She wanted accountability so that she would be able to show up after long days of work and being present for her kids and we did just that. She was able to see results in her first 3 weeks, not typical but possible.
[Client name]
12 weeks
Choose your path
Two ways to transform.
Same coaching, same app, same support. Pick the timeline that fits your goals.
12-Week Transformation
The full foundation → strength → sculpt arc.
$297 /mo for 3 months
or $797 paid in full
3-month progressive program
App workouts + nutrition plan
Weekly check-ins
Private community
Most Popular
5-Month Transformation
More time to build strength and lock in lasting habits.
$250 /mo for 5 months
or $1,097 paid in full
Everything in the 12-week program
Extra month of strength training
Extra month of sculpt
Maintenance plan to keep your results
Good questions
Before you apply.
Who is your ideal client? (Demographics) Age, gender, occupation, lifestyle, family situation. Example: Busy moms over 40 struggling with weight gain.
Women
25 - 40 years old in united states
Busy mom / busy working women who are balancing work, family or personal life.
Mothers to young children who struggle to find time to show up for themselves.
Women who are struggling to lose weight
What are their biggest goals?
To stay consistent , to be able to workout from home, create a lifestyle that they can sustain.
What tangible result are they actively trying to achieve?
To lose 25+ pounds from home , they want noticeable changes. To fit clothes that no longer fit.
What are their deepest fears and frustrations?
Fear of never reaching their goals, lack of consistency , not knowing what to eat and fearing having to live on a diet for the rest of their life not eating food they enjoy. Feeling guilty about working on themselves. Getting unhappy when they don't see results fast enough.
What keeps them awake at night? What are they embarrassed, worried, or secretly upset about?
They feel uncomfortable in their own bodies, feel guilty that they are not showing up for themselves. They secretly compare themself to other women. They are overwhelmed with trying different things they see on the internet and it's not working.
What have they already tried that hasn't worked?
Programs, diets, strategies, coaches, products, or anything that left them frustrated.
Extreme calories restrictions, starting over every monday, trying different workout they find on social media, cardio only workouts, completely cutting out foods that they love, gym membership that never gets used
What do they REALLY want deep down, and why?
Go beyond the surface goal. How do they want to feel? What would achieve this change about their identity, relationships, confidence, or life?
Deep down, my ideal clients want more than weight loss or a toned body. They want to feel confident, attractive, strong, and proud of the woman they see in the mirror. They want to recognize themselves again while balancing motherhood, work, and everyday responsibilities.
They want to feel confident in their own skin, they want to feel attractive. They want to set a positive example for their kids and want to feel strong and capable. They no longer want to be the woman who puts herself last
What's your personal story and transformation?
Have you experienced the same struggle? Where did you start, what changed, and where are you now? Specific details make your ad more believable.
I started my fitness journey after having my first child because my body changed i wanted to feel like my self again and i did i was able to get amazing results but after my second pregnancy my postpartum journey was different i let my self go i felt lost in motherhood because now i had two children i had to take care off, i stopped showing up for myself. I felt guilty working on myself and taking time away from my kids when I had already been at work all day without them. Next thing i knew the weight started to creep in and my jeans no longer fit me and was living in legging and sweats that’s when i knew i had to make a change i understood the gym wasn't an option because i had no one to watch the kids so i made the decision to go all in at home with just dumbbells and bands. I was able to lose fat and build muscle right from my bed room
How many clients have you helped, and what results have they achieved?
Share your total number of clients and ideally 3 real client success stories, including their struggles, timeframes, and results. If you don't have testimonials yet, just say so.
I have helped over 25 plus clients , they been able to lose fat and build muscle from home around their children
Your living room is enough.
So are you.
You don't need more time or a perfect plan. You need 45 minutes, a little support, and the decision to start.
HOME BODY
by Coach Lola
© 2026 HOME BODY. Made for women who take care of everyone.