45shred
An 8-week challenge to help women
shed fat & build muscle in 45 mins a day
The holiday torture fun
starts November 16!
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 every day.
Introducing 45Shred
45Shred is an 8-week fitness challenge designed by a woman, for women, 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.
What’s included:
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 should you do this
If you’re consistent with my guidance in 45Shred, I fully expect you 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
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 (hypertrophy) 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
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
If you’re ready to get stronger, leaner, and more confident—without spending hours in the gym—this program is designed for you.
what’s included:
45-minute Upper Body Strength Workouts – build muscle mass, strength, and definition in your arms, shoulders, and back.
45-minute HIIT & Core Workouts – burn fat, strengthen your abs, and sculpt your midsection in just 45 minutes.
45-minute Lower Body Strength Workouts – sculpt your glutes, legs, and hips with efficient, targeted exercises.
Weekly Workout Plan – a ready-to-go schedule so you don’t have to guess what to do next.
Customized Dietary Guidance – customized calorie and protein guidelines to support your body composition goals.
Body Composition Tracking Spreadsheet – easily monitor progress and see your results over time.
Why is it only $47?
I created this program to make fitness accessible for more women. If you trained with me 1-on-1 six days a week for eight weeks, it would cost about $4,000—and I’d only be able to help a handful of people at a time. With this virtual challenge, I can reach more women and make real results affordable. You’ll get stronger, leaner, and more confident in just eight weeks—for only $47.
Is There a Guarantee?
Yes! If you’re not satisfied with your results after 8 weeks of work, you’ll receive a 100% money-back guarantee—no questions asked.
“I’ve noticed a lot of physical changes. I’ve been getting stronger in my arms and legs and have more stamina to do active things I enjoy.”
“I’ve been doing these videos religiously and really feel the payoff. I’m able to take my kayak in and out of my van by myself!”
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A one-time payment of $47.
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6 days a week.
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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.
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I provide 7 workouts for the week. Optionally, you can skip one of them (up to one rest day per week).
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2 upper-body strength sessions (45 minutes each)
2 lower-body strength sessions (45 minutes each)
3 HIIT sessions per week
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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.
frequently asked questions
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A mat, a resistance band, and ideally, three sets of dumbbells–a light, medium and heavy set.
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Yes. You’ll log your food intake using the free MyFitnessPal app and follow my recommended daily targets for calories and protein.
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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.
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November 16 through January 10.
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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.
sign up today
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DON’T MISS YOUR CHANCE—
DOORS CLOSE Nov 14
Most people gain 1–2 pounds over the holidays and don’t lose it during the year. It doesn’t sound like much—but year after year, it adds up: 2 becomes 4, 4 becomes 8, and before you know it, losing fat gets harder, especially as metabolism changes during perimenopause and menopause.
You don’t have to wait until the New Year to start your fitness goals. Start 45Shred now, and by January 10, you can be a leaner, stronger, more shredded version of yourself—while everyone else is complaining about their holiday pounds.
Enrollment closes November 14, and I’m not sure when I’ll offer this challenge again at such a low price. Don’t procrastinate!
Still deciding? Let’s recap
To 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 calories & protein goals
A progress tracking spreadsheet
The outcomes you can expect are:
Fat loss
More muscle strength & definition
More confidence because you feel stronger, your clothes fit better, and people tell you how great you look
Jealous exes, probably
All for $47 with a 100% money-back guarantee. Start now and become the most shredded version of yourself by January 10.