Train With Lois
She's Fitness
The 8 Week Body Recomp Blueprint – Self Guided
The full blueprint to help you lose fat and build muscle at the same time. Whether you’re just starting out or looking to break through a plateau, this program gives you the structure and science-backed strategy you need to see real results.
Inside, you’ll get:
8 Weeks of Progressive Workouts: Structured lifting routines complete with direct exercise video links so you always execute movements safely and with complete confidence.
A full nutrition breakdown: from macro calculations to nutrition guidance
PCOS & Hormonal Guidance: Specialized, evidence based strategies tailored support metabolic health & sustainable fat loss.
Weekly Progress Checkpoints: Simple tracking tools to measure progress weekly
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She's Fitness
8 Week Personalized 1-on-1 Recomp Training (App Based)
Inside the She's Fitness App
If your main goal is to re-shape your body by dropping body fat and building lean muscle at the exact same time, this program gives you direct 1-on-1 personal training delivered entirely inside the She's Fitness coaching app. Everything is structured right on your phone so your workouts, exercise video demos, nutrition targets, and check-ins are effortless to follow every day.
What is Included:
100% Personalized Workout Blueprint: Built inside the app around the exact equipment you have access to (home or gym) and updated progressively over 8 weeks so your body keeps responding.
Clear Exercise Video Demos: Short video guides built right into every exercise inside the app so you perform movements safely and with proper form.
Tailored Nutrition & Macro Guidance: Custom macro targets and meal frameworks logged inside your app to fuel fat loss while keeping foods you enjoy in your diet.
Hormone & Metabolic Support: Evidence based strategies that support metabolic health, digestion, and PCOS management.
Weekly 1-on-1 Progress Calls: We hop on a call every week to review your strength wins, adjust your programming, and keep you on track.
24/7 Direct In-App Chat: Unlimited 1-on-1 messaging inside the She's Fitness app for real time form checks, quick questions, and motivation between calls.
She's Fitness
8 Week 1-on-1 Personalized Virtual Personal Training
Custom Personal Training Built Around Your Goals Inside the She's Fitness App
Get the structure, customization, and direct accountability of traditional 1-on-1 personal training, delivered entirely through the She's Fitness coaching app.
Whether your goal is building general strength, fat loss or staying consistent, your entire program is personalized to your current fitness level and the exact equipment you have access to.
What is Included:
100% Personalized Workout Blueprint: Designed specifically around your goals and available equipment (home or gym) and updated progressively so you continuously make strength gains.
All- In-One Mobile App Hub: Log into your app daily to follow scheduled workouts, log your weights and reps, and track your overall progress in one structured place.
Clear Exercise Video Demos: Short video guides built directly into every movement inside the app so you perform exercises safely and with confidence.
Tailored Nutrition & Macro Blueprint: Custom macronutrient targets and practical nutrition guidelines mapped to fuel your workouts and active lifestyle.
Weekly 1-on-1 Progress Calls: We hop on a call every week to review your strength wins, discuss your energy and recovery, and adjust your plan for the week ahead.
24/7 Direct In-App Chat: Unlimited 1-on-1 messaging inside the She's Fitness app for real-time form checks, quick questions, and continuous support between calls.
She's Fitness
1-on-1 Live Virtual Personal Training
Think of this as traditional 1-on-1 personal training, except completed entirely via live video call! We meet twice a week for a dedicated 1 hour session to complete your entire workout together from start to finish, ensuring proper form, real time feedback, correct technique, and maximum energy every time.
What’s Included:
2 Live 1-Hour Virtual Personal Training Sessions per week (guided start to finish in real time with real time form correction).
100% customized workout routines built specifically for your body, equipment, and personal goals.
Structured Mobile App Hub: Access the She's Fitness app to track your workouts, habit targets, body stats, and progress photos in one place.
Custom Meal Frameworks: Personalized meal guides tailored to your nutrition preferences and dietary needs.
24/7 Direct In-App Chat: Unlimited 1-on-1 messaging inside the She's Fitness app for ongoing guidance, accountability, and support between live sessions.
Full fitness app integration to track habits, progress pictures, and overall stats.
She's Fitness
1-on-1 In Person Personal Training
Exclusive 1-on-1 personal training with a Certified Personal Trainer in a private, high end studio in East Ottawa ( available to travel).
What’s Included:
Flexible Program Lengths: Choose from 4, 8, 12, or 24-week packages (custom packages also available upon request).
Private Facility Experience: Trained in a modern, private personal training studio located in Ottawa’s East End. ( Available to travel to client)
Custom Nutrition Guidance: Tailored meal plan guidance and custom macro calculations aligned with your goals.
24/7 Trainer Access: Direct support outside the studio for accountability, mindset coaching, and progress check ins.
Flexible Payment Options: Flexible payment plans available.