21 DAY TRANSFORM PROGRAM
Say goodbye to the endless guessing game of what’s worth your time and focus. You’ve outgrown the high-intensity workouts that just don’t work anymore. As you get older, your goals have shifted—it’s less about the number on the scale and more about learning how to lift, feeling stronger, and enjoying life without restrictive diets holding you back.
Trust me, I’ve had this exact conversation with nearly all of my clients. Now, they’re badass women who lift confidently, have shed body fat through balanced nutrition, and live their lives with freedom—thanks to my non-restrictive, sustainable approach.
Are you ready to join them? Let’s transform the way you approach fitness, food, and life in just 21 days!
WHAT'S INCLUDED:
1.
NUTRITIONAl weeky goals
Weekly goals WITHOUT tracking your food!
My approach to nutrition is based on results AND sustainability. I do not coach one way to approach nutrition, and the same goes for this program. The nutritional goals are broken down week-by-week to educate you on different methods, giving you focus without overwhelming you (hence no tracking), and allowing you to find what works for you!
Bonus:
I DO NOT eliminate anything from your diet. Alcohol, sweets, salty treats, and restaurants included!
2.
Gym, hybrid, and home Workouts
3.
TRANSFORM Coaching Videos
It’s SO important to make sure that you have the proper form when you’re doing your workouts. Otherwise you can put unnecessary strain on your body causing more damage- that's why each exercise has a demonstration video with voice over instructions!
I’ve also included an introductory video explaining the program. Coaching you on what you're looking for with reps, weight, and how to structure your week. This is just like having a personal trainer in your pocket!
4.
now my app IS INCLUDED!
Get immediate full app access to track stats, workouts, habits, and chat!
I see women instantly improve their progress by simply checking off their daily goals. Simply having a visual of your daily successes and that's all in the power of my app! Woman love a good check list!
5.
online community
Chat and share your journey with other 21 day transform badasses! It's great knowing you're not alone and even better sharing yummy recipes with each other!
bonus
Completion gift
It's simple! Buy. Do. Finish. Gift!
Put in the effort for 21 days and i'll send you a gift!
REASON BEHIND 21 DAY PROGRAM
Since 2014, I've guided countless women through their fitness journeys, and one thing remains clear: life's demands can leave you feeling drained and doubting your own wellness. Life may not get easier, but learning how to manage your wellness ON TOP of your day-to-day duties can get easier with this program.
Health & fitness is a simple concept --it's about nourishing your body and staying active. Implementing it and sticking to it is difficult. And let's face it, you're the pillar of your household, your time and energy are stretched thin, and thinking of adding a health and fitness routine to your day is overwhelming. This program is your solution.
Here's what sets my program apart:
Expert Guidance: No more decision fatigue. Let me handle the planning tailored for success. All you need to do is show up and do it. Simple, effective, and enjoyable.
Sustainable Nutrition: Feeling tired? It could be your nutrition. I coach straightforward approaches that will have you feeling better in days, whether you're a picky eater or managing dietary restrictions.
Quality of Life: At this stage in life, it's about feeling great, yes, you'll lose fat and build muscle, but without sacrificing life's pleasures. From lemon drop martinis to chocolate chip cookies, you can enjoy it all guilt-free. I promise, this is not a sales gimmick.
If this resonates with you, you're in the right place. Together, we'll redefine how you approach health & fitness as something sustainable, enjoyable, and empowering.
Ready to be the badass I know you can be? Claim your transformation today!
Details & FAQ:
start
Program starts the Monday after you join. If you want to start sooner, you can message me your request. Otherwise this allows you time to look over the information, get organized, and hit the ground running Monday morning
length
21 Days after start date. When you're done, you join TFL Trainer to keep progress rolling into your new habitual lifestyle an keep app access. If you cancel after the 21 day program, you will be deactivated from the app and lose workout history.
nutrition
By prioritizing quality of life over fad diets that never last, my coaching aligns with a sustainable, lifestyle approach. This is a breathe of fresh air for those who have had negative experiences with extreme diets and temporary results. For better understanding of this approach, the 21 Day Transformation guide comes with great explanation, pictures, and recipes. My nutrition methods can also easily follow any food preferences, allergies, and dietary restrictions.
workouts
The program comes with 3 lifts each week with a bonus ab workout you can add into the mix. Because this is a short program, I push you a little to get the best results in just 21 days. The workouts are built for a gym, hybrid, and home setting. It is structured for you to pick which days of the week you workout with no specific order. The workouts are anywhere from 30-45 min in length. Also, no jumping and no burpees
fitness level
The videos will guide you through what to do and proper form, you may be more capable than you think. Matter of fact, I want you to go into the workout thinking "let's see what i'm capable of today!" But also, my lifting and exercise guide will educate you on exercise substitution if you cannot do the exercise or if you need to make the exercise harder.
online
This program does not include any in person coaching with me, but you have access to me through the app and/or email. This is a great stepping stone into health & fitness. Afterwards you could continue following my online programs, get more hands on with one-on-one personal training, or try my 6 week challenge that I put on 2-3 times a year for more of a group vibe.
motivation
I need something to motivate me. Actually... you need something to put you into action. When you act, you start to feel better, you start to see results, the you're motivated to continue. Motivation is a side effect of you doing the damn thing.
But if you need a dangling carrot, finish the program and I'll send you a completion gift!
Check out what people are sayin'
I hear you and this is a perfect start!
- Maybe you’ve been a faithful gym member but just can't get the #Coronapocaplyse weight off and you can't find the motivation to keep going!
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Or maybe you’ve tried every kind of diet and nutrition plan you could find: Weight Watchers, Keto, Mediterranean, or Paleo...and you lose weight only to gain it back within 6 months.
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Or you’ve been trying home workouts but you’re torn between needing a plan to stick to (which means boring, repetitive workouts) and wanting variety (and spending more time browsing YouTube and Pinterest for the perfect workout than you do actually exercising!).
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Or you’ve been running miles and miles on the treadmill but end up STARVING afterwards, bingeing on “healthy” foods that are “on plan” but somehow you never seem to be hitting your weight loss goals!
This is an awesome program that won't rob you of your time!
- Maybe you’ve been a faithful gym member but just haven’t been seeing great results from your workouts - and then the #Coronapocaplyse happened and you trickled off because you just couldn’t find the motivation to workout from home.
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Or maybe you’ve tried every kind of diet and nutrition plan you could find: Weight Watchers, Keto, Mediterranean, Arbonne, Herbalife...and you lose weight only to gain it back within 6 months.
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Or you’ve been trying home workouts but you’re torn between needing a plan to stick to (which means boring, repetitive workouts) and wanting variety (and spending more time browsing YouTube and Pinterest for the perfect workout than you do actually exercising!).
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Or you’ve been running miles and miles on the treadmill but end up STARVING afterwards, bingeing on “healthy” foods that are “on plan” but somehow you never seem to be hitting your weight loss goals!
HERE’S WHAT MY COMMUNITY IS SAYING
I purchased your program last July. I used it and was very successful with the outcome.
~Kathy
Completed all my workouts before the weekend and portioned our salty snack instead of eating out of the bag.
~ Erika
I love that you show me how to do the moves. I've never lifted on machines before, mainly because I didn't know how.
~ Brynn
I just did 22 wo(man) pushups with that walk out plank exercise thingy!!!!!! I would have NEVER been able to do that before I started this! Thanks for sharing your knowledge and encouragement. :)
~ Bonnie N
I love the workouts and I don't have to worry about and I don't have to worry about what I'm going to do every time I go to the gym.
~ Lisa
I'm a domestic engineer (stay @ home mom) and I live in Boonville, MO. Before Allie, I lost 94 lbs doing the same cardio and weight lifting. I stopped seeing results and I was getting tired of doing the same thing everyday for 2 hours a day. I don't remember how I found Allie but I'm glad I did! With Allie I have different daily workouts and they change monthly so I never get bored! I used to want to weigh 125 but with Allie I realized that 130 looks good with muscles gained so we are working on reverse dieting. Makes me nervous but she trains for this so I trust her 100%
~Jessica
MY STORY
Hi, I’m Allie.
Hi, I'm Allie!
I grew up in a small town in Eastern Idaho and have been an Idaho resident my whole life. I now live in Boise with my two dogs. I love hiking and being in the water during the summer, sitting with friends enjoying a lemon drop martini or mimosa (with pineapple, not a fan of orange juice), and I enjoy being active... of course!
My goals with fitness ever since competing in bodybuilding are to enjoy life to the fullest while feeling badass, fit, and confident. I love being able to deadlift really heavy and do pull-ups, while also enjoying my favorite red velvet cake occasionally! mmm
For a long time, I thought the same as you - that losing weight and getting fit meant cutting out carbs and sugar, looking longingly at the dessert menu when I got together with friends or went to parties, spending hours on working out every week, and basically turning myself into a nervous, calorie-counting wreck!
Back in 2012-2014 I competed in bodybuilding shows. I did the figure category, hence, where my social media name came from. AllieSmithFigure After taking home several first place trophies and three years of torturing myself with tilapia, brown rice, oatmeal, tuna, and broccoli I decided this was not the lifestyle I wanted.
I wanted to have more freedom. I was sick of restricting my diet and excluding myself from social outings. I wanted something that would work for longer than 6 weeks. I wanted something I could sustain. I wanted something where I could feel my best.
This is when I created The Fitness Life. My coaching method built around sustainability, results and badass confidence without sacrificing the life you love.
Part of this journey was learning the scale did not tell you the whole story. I started to focus on muscle mass vs scale weight.
As I am writing this, I currently weight 155 pounds. This is only 5 pounds HEAVIER than when I signed up for my very first 6 week Challenge 12+ years ago. Best part is I look nothing like that girl! (pictures below)
Every time I tell someone how much I weigh, the response is, "Yeah, it's because you have a lot of muscle."
Correct. I built that muscle. Muscle is more dense and takes up less space. So even though I weigh 5 pounds heavier. I'm fitting into smaller pants than when I weighed 150! *side note: also doing a lot less cardio than 12 years ago!
And even when my clients hear this, they still think but Allie, you're different. I can't do that!
Why?
Because you've spent years... years... telling yourself...
"I'm not meant to be smaller"
"I've always been big, that's just how it is."
"I can never lose weight, I love sweets."
Whatever it is, it takes time to re-write the story you've been selling yourself all these years.
Yes you can do this.
What if you didn't try to be smaller. What if we took an approach that builds you up. To make you feel better, confident, worthy of a happier life.
Maybe the problem is you're trying to make yourself less and that's why you quit...
We can only stick to a plan for so long when the main message is "be less".
It's not too late.
Fitness is 90% mental and 10% physical, you need to dig deep and find why you're doing this and never let go of that. Because there will be days when you want to say screw this!
Imagine if you could...
Have a fitness plan that worked at home OR at the gym - wherever you felt most comfortable and motivated to work out - without shelling out big money for a personal trainer
Actually feel motivated to work out consistently because you have the right mindset around what you’re doing and how you’re becoming your best, healthy self
Incorporate nutritional HABITS into your life that complement and maximize your fitness routine for weight loss and optimum health - no expensive shakes, products, or supplements needed!
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