Click Here to Subscribe
The Refine YOU Program is an Customized 7-week online Fitness and Nutrition program.

The program will guide you with safe, highly effective strategies that lead to fat loss, muscle gain, and ultimately to a fit and healthy lifestyle that you can reasonably maintain.


This is not a one size fits all program. We all come from different places in life, we have different goals, and we all have different needs. Some of us are not making good choices with our nutrition and rarely exercise, while others eat clean and exercise 5-7 days a week and they are wondering why they are not getting the results they expect. The program will provide you with a custom nutrition program AND a custom workout program to fit your lifestyle.

I highly recommend that you be cleared by your physician to start this or any nutritional/fitness program.



The Refine YOU Program is a Fast, Attainable Transformation, a jump start to a healthy lifestyle. The program includes 1 prep week and 6 weeks of your customized nutrition and workouts for a total of 7 weeks. The program is all virtual and online however, one on one consults over the phone are available if needed. This program will teach you how to eat the right foods and give you efficient, effective workouts to help you reach your health and fitness goals. If your goal is fat loss, you are not alone. Most clients in the program want to lose fat. However, I do have clients that participate in the program to gain muscle (without losing weight) or to improve their health.

This program emphasizes “FAT” loss not “weight” loss because you want to build a lean, strong, healthy body. This basically means having less fat on your body and having a good amount of lean muscle, no matter your age. Muscle is more dense than fat. You can be tone, lean, and strong and weigh much more than you look! Therefore, the program will look more at how your clothes fit, how you feel, how many inches you lost, as well as the number on the scale.

tHE Nutrition Program

fat loss.png

In order to reach your goal, you need to exercise and eat healthy nutritious foods that fuel your body appropriately. We will do this by keeping track of the carbohydrates, fats, and proteins you are eating. You need to be eating enough calories and the right kinds of calories, NOT severely cutting calories. What makes up the calories you eat is just as important and the number of calories you are eating. The goal is to eat the right amounts of carbohydrates, fats, and protein (the macro nutrients). This is to ensure you are giving your body the nutrition it needs to function properly and burn fat effectively.

Your nutrition program will be customized to your goal and your health needs.

All my clients are given goals of how many grams of carbs, fats, and protein to eat daily. These goals are different for each person to fit their level and their lifestyle. They keep track of their foods to meet these goals.

Some of my clients have a more simple nutrition program to follow initially. Adjustments are made as they go through the program. They eventually move gradually to more advanced techniques when they are ready, and if this is appropriate for them.

Clients that are more familiar with keeping track of their foods, or counting macro nutrients typically start at a more advanced level in the nutrition program. The techniques used are more strategic. This involves varying the amount of carbohydrates that are eaten depending on the workout of the day. This is called carb-cycling.

Intermittent fasting is another technique that is used in the program if it is appropriate for the client. This is implemented in the right way, at the right time, and when the body is ready. When this is done correctly, it will not result in severe hunger and can accelerate fat loss. In addition to aiding in fat loss, studies have shown that intermittent fasting has many benefits for your overall health.

This program will teach you how to keep track of what you are eating and how to make the right choices with your nutrition. Keeping track of your foods is KEY to LEARNING which foods are the right foods to eat. This is to ensure that you can continue to make healthy choices and maintain after you have reached your goals.

THE Fitness Program

My clients are given workouts at their level that can be done at home, or at the gym. These workouts can be done at any time and on any day that works in their schedule. The home workout routines are just as effective as the gym routines with minimal equipment (3 sets of dumbbells-light, medium, and heavy). Some of my clients have classes that they enjoy and they continue to work these classes in their workout schedule.

The goal is to exercise enough to get the results you want without overdoing it. Too much exercise at higher intensities can actually work against you. This can put too much stress on your body and may cause injury.

In the program, there are two days of cardiovascular workouts. This varies for each level but most of them contain HIIT workouts (High Intensity Interval Training). HIIT cardio workouts give you the best bang for your effort. You get a higher quality workout in a shorter amount of time. Many studies have demonstrated that HIIT workouts are far superior to steady state cardio in terms of calorie burn and fat loss. HIIT workouts are also shown to be beneficial in improving your metabolism.


The workouts also include 2-3 days of strength training. Building lean muscle will give you a strong, tone body, is good for your metabolism, and is beneficial for your overall health. Strength workouts are many times overlooked but are just as important in fat loss.


weekly workouts-3.jpg

Included in The Refine YOU Program:

  • Customized Nutrition/Fitness Plan- As customized as you can get without having a personal trainer and a personal nutritionist. Based on your current level of fitness and nutrition. Basic and Advanced levels for BOTH the nutrition plan and fitness plan. There are also male and female versions of this program. There is a same household discount for male and female versions of the program in the registration tab.

  • Home and Gym workouts- Customized to your level. No gym membership is necessary. You are given a home version and gym version of workouts each week. 3 sets of dumbbells is all you need for home workouts. There is an option to purchase a TRX Suspension Trainer to give the home workouts more variety, but this is not required.

  • Exercise Library with Demonstrations for all exercises- More than 450 videos for EVERY exercise in the workouts with modifications for every level

  • Comprehensive Guide- When you sign up you will immediately get an overview of the program and the why’s. The reasons why the program is structured the way it is. A good understanding of this will lead to the proper mindset. This is important to LONG term success, and a lifestyle change.

  • Recipe Book- A free recipe book with plenty of recipes and guidance on which days to prepare them for.

  • Nutrition Guide- A detailed guide about what you should and should not be eating. Includes a daily nutrition guide, meal planning examples, meal planning worksheets,and an entire week menu as a guide to get you going in the right direction.

  • 1 week Prep Week- This week is the first week of the program. It is designed to give you all the information that you need to follow the program successfully. You will be giving daily tasks to complete this first week like purging your pantry, making grocery lists, meal planning, taking measurements, etc. I feel that doing this gradually is best so you are fully prepared for day 1 of the fitness and nutrition program.

  • A 6-week Daily Customized Nutrition/Fitness Plan

  • Day by Day Guide- Detailed Guide given EACH week. EVERYDAY is mapped out for you paring your nutrition and workouts (home and gym versions).

  • A flexible program- Your days are yours. The schedule is not set in stone. You are given 7 days and you can change them around to fit your schedule!

  • Member's Only Web access- You will be given private access to the Member's Only Portion of the website. This is your home base and is where you will access all of the information, workouts, cheat sheets, and recipe library which is continuously being added to!

  • Community and Accountability- Private closed Facebook group to share your experiences, encourage each other, and a community to keep you on track to accomplish your goal.

  • Motivation and Coaching- Frequent motivation and tips from an experienced physician assistant, fitness nutrition specialist, and trainer.


Why should I do this program?

The Refine YOU Program will guide you in a customized program to get you the results you want, that will fit your needs, and be something that is attainable for you and your lifestyle.

You will be losing FAT and get stronger by gaining lean MUSCLE.

Your customized program will convert your body to burning FAT for energy. These techniques will also regulate your hormones and improve your metabolism. Your energy and sleep will improve and your hunger levels will stabilize during the day. You will become the healthiest version of YOU!

You will work toward gaining control of your health and your body. In your customized plan, you will gain confidence in learning how to make the right choices with your foods. You will learn how to work in the foods you enjoy occasionally without the food guilt. You will improve your mindset surrounding diet and exercise due to the flexibility of this program and the ability to work this into your lifestyle. In following the program you will obtain the results you want physically and you will be improving your health. Your body will be strong and lean, you will have more energy, you will sleep more soundly, and you will feel like a whole new person.

SIGN UP TODAY for the November 17th Program!