45Shred Shed fat & build muscle in 45 minutes a day
An 8-week fitness challenge for women in perimenopause and menopause — built by a woman in midlife who knows what a real schedule looks like.
Get notified when it opens
Where you're starting
Sound familiar?
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.
Introducing 45Shred
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
Why you should 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 previous cohorts.
- 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.
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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 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!”
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.
- NASM-CPT
- AFAA Group Fitness
- TX Masters Boxing Champ
- Founder, Mostly Well
Who's invited
For busy, driven women.
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.
Coming back in 2027 as a start-anytime program. Enrollment isn’t open right now. Join the waitlist and you’ll be the first to know when 45Shred opens.
Email lisa@mostly-well.com with any questions.
$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.
Or 2 monthly payments of $53.
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!”
— 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
Questions
Frequently asked.
How much does the program cost?
A one-time payment of $97, or 2 monthly payments of $53.
Is this virtual or in-person?
This is completely virtual — you'll get access to 14 workouts you can do from home or at your gym with a few sets of dumbbells and resistance bands.
How many days a week do I have to work out?
6 days a week.
How challenging are the workouts?
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.
Can I take rest days?
I provide 7 workouts for the week. Optionally, you can skip one of them (up to one rest day per week).
What do the workouts consist of?
- 2 upper-body strength sessions (45 minutes each)
- 2 lower-body strength sessions (45 minutes each)
- 3 HIIT sessions per week
What if my joints can't handle HIIT?
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.
What equipment do I need?
A mat, a resistance band, and ideally three sets of dumbbells — a light, medium, and heavy set.
Do I have to change my diet?
Yes. You'll log your food intake using the free MyFitnessPal app and follow my recommended daily targets for calories and protein.
Is the diet hard?
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.
When does the challenge start and end?
45Shred is coming back in 2027 as a start-anytime program, so you can begin whenever you’re ready. It runs 8 weeks, 6 days a week. Join the waitlist to hear first when it opens.
What if I'm already training for a sport?
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.
Still deciding?
Let's recap.
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 calorie & protein goals
- A progress tracking spreadsheet
All for $97 with a 100% money-back guarantee. Coming back in 2027 as a start-anytime program.
Join the waitlist