Strong and Lean in 12 Weeks

Gym Workout Plan

You want to lose weight, build lean muscle tone and strength, and enjoy a healthier lifestyle. You know you need to go to the gym and eat better, but as a driven and busy professional you struggle to fit everything in. With limited time, you need workouts to be effective, so you can get the results you want without fitness taking over your life. You want to be more consistent in the gym, but with so much conflicting information out there you’re overwhelmed and confused where to start.

What’s Included?

Gym Workout Plan
  • 12-week training schedule with exactly what to do each day so you have a structure to keep you on track with zero guesswork

  • 3 Progressive Training Phases to prevent plateau

    • Month One: Build Your Base

    • Month Two: Defining Curves

    • Month Three: Fat Burning

  • Videos for each of the 45+ exercises so you know how to perform each exercise with good form

  • Meal Plan Guide including how to get rid of cravings, healthy snack ideas, and a grocery list

  • Each week includes 3 to 4 gym-based workouts taking 45 minutes or less

  • Core workouts to tone your abs, improve posture and protect your back

  • Short effective warm up to improve flexibility and keep muscles long and pliable and prevent that feeling of being sore all the time


My Story and Why I Felt Inspired to Create This

I talk to women every week who are going to the gym but aren’t getting the results they want. I felt inspired to create Strong and Lean in 12 Weeks to provide a progressive structured workout routine that’s highly effective for fat loss and feminine curves. Each week outlines exactly what exercises you should be doing and how to perform them properly.

When I first started going to the gym, I’d spend hours trying to put together a workout routine and would continuously program hop. I was overwhelmed and confused by how much weight training or cardio to do and never sure if I was doing exercises the “right” way to prevent injury. I was intimidated and self-conscious in the weights section of the gym. I was unhappy with my body and felt like I couldn’t lose or maintain my weight without following strict diets. Now 10 years later I love feeling like a badass lifting weights and getting stronger. I’ve found the most effective exercises and the proper balance between weights and cardio.

The Strong and Lean in 12 Weeks program is the ultimate solution, with intense weight training sessions and a huge variety of exercises blended with intelligent metabolic conditioning. The workouts require only 3 to 4 sessions in the gym per week for 40 minutes or less. With less than 3 hours in the gym each week, a workout plan and schedule, it makes being consistent a no-brainer, so you can enjoy an amazing body transformation.

What most people miss is that more gym time and cardio doesn’t equal better results. Other programs have you in the gym 6 to 7 times per week doing complicated workouts, higher reps and boring cardio with little attention to form and technique. These plans leave us still wondering if we’re doing enough, because while we feel better and look better in the beginning, we quickly plateau and feel low energy and stressed. But we know it doesn’t have to be this way. Too much cardio leaves us only a smaller and skinnier version of ourselves with no muscle or shape to the body. We want to build a strong body, feel empowered and actually enjoy our workouts.

What can you expect from Fit by Tash 12 Week Training Program?

Gym Workout Plan

I designed this program to be 12 weeks long, so your body has time to get stronger from the workouts, and muscle tone and definition can be revealed from the compounding of your new healthy nutrition habits. After completing this program, you will not only have transformed your body by losing fat and gaining muscle definition, but you will love the feeling of being strong and pushing yourself. You will learn exactly what exercises you should be doing and be confident with form, so you no longer have “gym anxiety”, instead you’ll feel like a badass and look forward to the gym.

Over the last 5 years as a certified personal trainer, I’ve worked with 100+ clients up close and personal during thousands of hours of training sessions. It’s my passion to help clients build a foundation and healthy lifestyle change to enhance their life. I love inspiring women to lift weights in the gym and see what their bodies are capable of. Lifting weights not only builds an overall stronger, tighter and more shapely physique but more importantly confidence, empowerment, unstoppable energy and better health.

Who is this program for?

  • Women who are ready to commit and do the work for a healthier lifestyle for real, lasting results

  • Women who want to love their body again, feel energized, and strong

  • Women who want toned arms, lean legs, and a tight round butt

Who is this program not for?

  • Anyone who is looking for a "quick fix" or pill for fat loss. To get in amazing shape you need to put in the work.

  • If you like to hop on the same cardio machine every time you go to the gym

Frequently Asked Questions

Do I need a gym membership?
This program assumes you have access to basic gym equipment (machines, stability ball, cables, dumbbells, TRX or other suspension trainer, kettlebells, barbells, a bench and a squat rack). If you don't have access to equipment or travel frequently, check out the Sweat and Sculpt Workout Program or Private Coaching.

How many days a week do I need to go to the gym?
There are 3 to 4 weight training sessions each week. The 2 to 3 cardio sessions each week can be done at the gym, outside or at home depending on what you have access to.

Does it matter how experienced or not I am with weights?
The level of intensity of each workout can be adjusted depending on the weight selected and how hard you focus on each exercise and contracting all the muscles in the body. If you are new to exercise, be sure to spend time watching the exercise videos and practicing your form in front of a mirror with bodyweight or light weights. If you are more experienced, be sure to follow the workouts with proper intensity and you will be constantly challenged.

How long are the workouts?
The weight training sessions are 40 minutes or less. The cardio sessions are 20 to 45 minutes.

Will I get a workout routine and schedule?
Yes! You will receive a workout schedule for every week as well as workouts with the exercise, sets and reps all outlined.

How will I know if I am performing the exercise properly?
You will receive access to a video library showing each of the 45+ unique exercises with proper form.

Is there any coaching that goes along with this?
There is no coaching as this program is a DIY. But the value of the program if you were to work with me in person ($1100) is multiple times the price. You can fit your workouts around your busy schedule and long hours at work instead of attending expensive classes or training sessions that you have trouble keeping up with.

How will the program be delivered?
This is a digital ebook available instantly worldwide. Compatible on all devices - Android, iPhone, iPad, Kindle, Computer, Mac.
Once purchased, the file is available for download in the Order Confirmation page. You will also receive an email containing a link to the file which expires in 24 hours. Once downloaded, you will have access to this program forever. Any questions? Contact natasha@fitbytash.com