45 shred

An 8-week challenge for women in midlife

shed fat & build muscle in 45 mins a day

starts sunday, june 21

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Okay — so the scale has crept up over the past few years. Maybe there's a stubborn layer of belly fat making your clothes feel uncomfortable. Maybe perimenopause has rendered your old fitness routine useless. You know there are strong, beautiful muscles under there somewhere.

You just want to shed fat, create muscle definition, and feel powerful in your body — without spending hours in the gym.

Women in their 40s and 50s get fit with Mostly Well

—introducing 45 shred

DESIGNED BY A WOMAN, FOR WOMEN.

45Shred is an 8-week fitness challenge built to help you shed fat and build muscle in just 45 minutes a day.

I created this program as a Certified Personal Trainer and woman in midlife who has navigated the demands of a corporate career and a busy life. I know how hard it can be to find time for fitness — so I built an efficient but effective program you can complete in just 45 minutes a day, six days a week.

  • Step-by-step workout videos

  • A structured 8-week workout plan

  • Dietary guidance to maximize fat loss and muscle definition

  • Tools to measure your progress and stay accountable

Strong woman in muscle tank

——— why should you do this

IF YOU STAY CONSISTENT,  EXPECT TO…

  • Lose fat while defining your muscles

  • Strengthen your core and improve overall mobility—even with arthritis

  • Notice your clothes fit better and feel more comfortable

  • Build your confidence and energy

  • Develop improved nutrition habits

  • Achieve all this in just 45 minutes a day

——— the results

REAL NUMBERS FROM THE LAST COHORT.

3”

lost off her waist in 8 weeks

— KB

10.8

pounds lost by week 8

— ABBy

29%

increase in total weight lifted

— STEPH

———real client transformations

change was visible 4 weeks in

Past participants saw visible changes in the mirror as early as 4 weeks, gaining strength while shedding fat.

Steph before 45Shred, and her results 4 weeks in

STEPH D.

29% stronger in 8 weeks

“I LOVED today's HIIT workout and am LOVING this workout plan! This week was challenging but great and I looked forward to each day's workout! Thank you!”

Abby before 45Shred, and her results 4 weeks in
Abby before 45Shred, and her results 4 weeks in

ABBY B.

10.8 lbs lost in 8 weeks

Been noticing a difference in how some of my clothes are fitting!!! So proud of myself for sticking to it!

Coach Lisa, founder of Mostly Well

— WHY YOU CAN TRUST ME

HI, I'M COACH LISA.

A Certified Personal Trainer, Group Fitness Instructor, and Texas Masters Boxing Champion. As a woman in my 40s who's navigated perimenopause, athletic training, and a demanding career as a former corporate leader, I get what it takes to stay strong through it all.

I've spent years helping women in midlife shed fat, build muscle, and feel confident again — without spending hours in the gym. That's why I created 45Shred: an efficient program designed to optimize your body composition in just 45 minutes a day.

Each workout is designed for a midlife woman's body, with a focus on building muscle and shedding fat with high-intensity interval training. You'll only need dumbbells and resistance bands, and you can do it all from home. No planning. No guesswork. Just show up and transform on your schedule.

—who’s invited

FOR BUSY, DRIVEN WOMEN.

Strong woman sitting on a bench at the gym

45Shred is for busy, driven women who want to transform their body composition efficiently in just 45 minutes a day. This program is ideal for women who:

  • Are ready to prioritize themselves again

  • Are willing to commit 6 days of exercise per week

  • Can track their diet to maximize results

  • Are already active but want to step up their workouts to shed fat and build lean muscle

—what’s included

everything you need for 8 weeks.

  • Weekly Workout Plan — a ready-to-go schedule so you never guess what's next.

  • Customized Dietary Guidance — calorie and protein guidelines for your goals.-

  • Body Composition Tracking — a simple spreadsheet to monitor your results over time.

  • 45-min Upper Body Strength — build muscle, strength, and definition in arms, shoulders, and back.

  • 45-min HIIT & Core — burn fat, strengthen your abs, and sculpt your midsection.

  • 45-min Lower Body Strength — sculpt your glutes, legs, and hips with targeted exercises.

—the offer

Why is it only $97?

If you trained with me one-on-one six days a week for eight weeks, it would cost about $4,000 — and I could only help a handful of women at a time. This virtual challenge makes real results affordable.


$97

ONE-TIME PAYMENT · 100% MONEY-BACK GUARANTEE

Not satisfied with your results after 8 weeks of work? You'll receive a 100% money-back guarantee — no questions asked.

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——In their words

WHAT WOMEN ARE SAYING.

I LOVED today's HIIT workout and am LOVING this workout plan! This week was challenging but great and I looked forward to each day's workout! Thank you!

— STEPH

Been noticing a difference in how some of my clothes are fitting!!! So proud of myself for sticking to it!

— ABBY

This was TOTALLY worth the money!

— KB

frequently asked questions

  • A one-time payment of $97 or 2 monthly payments of $53.

  • This is completely virtual—you’ll get access to 14 workouts can do from home or at your gym with a few sets of dumbbells and resistance bands.

  • 6 days a week.

  • If you’re already active, expect a challenge and some soreness. If you haven’t exercised in the past 6 months, this program may be too advanced. Email me at lisa@mostly-well.com and I can recommend a program to ease you back into exercise.

  • I provide 7 workouts for the week. Optionally, you can skip one of them (up to one rest day per week).

    • 2 upper-body strength sessions (45 minutes each)

    • 2 lower-body strength sessions (45 minutes each)

    • 3 HIIT sessions per week

  • You can substitute your 3 HIIT sessions with 3 joint-friendly steady-state cardio workouts (biking, swimming, brisk walking) of 60 minutes each. Steady-state cardio doesn’t have the same impact as HIIT in a short period, so your sessions will need to be longer to achieve similar results.

  • A mat, a resistance band, and ideally, three sets of dumbbells–a light, medium and heavy set.

  • Yes. You’ll log your food intake using the free MyFitnessPal app and follow my recommended daily targets for calories and protein.

  • The calorie targets in this program are gentle. Most clients find it more challenging to hit their protein goals than to stay within calorie limits. If needed, I provide recommendations for protein powders and high-protein meals and snacks.

  • June 21, but you’ll need to sign up by Saturday, June 20th.

  • Email me at lisa@mostly-well.com and we can discuss whether the program can be modified to align with your current training plan, or if another Mostly Well program might be a better fit.

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Did you miss your chance?

Email lisa@mostly-well.com to see if you can still snag a spot.

Coach Lisa, founder of Mostly Well

—still deciding?

45Shred is an 8-week program where you’ll work out for 45 minutes a day, 6 days a week, to lose fat and build muscle. You’ll get:

  • Step-by-step upper body, lower body, and HIIT & core workouts

  • A structured 8-week plan—no guesswork

  • Dietary guidance to hit calories & protein goals

  • A progress tracking spreadsheet

All for $97 with a 100% money-back guarantee. The challenge starts Sunday, June 21.

Let’s recap

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