Build muscle. Burn fat. Feel strong in your body.

For too long, women were told the path to looking “toned” was eating less and doing more cardio. Turns out, the actual answer is a little less miserable and a lot more effective: build muscle.

Muscle supports metabolism, stabilizes blood sugar, protects bone health, and (yes) helps change the way your body looks and feels. It’s one of the most important investments women can make in their long-term health and their body composition.

Building muscle is a powerful tool for women at every stage of life. Whether you're postpartum, navigating perimenopause, or simply looking to feel stronger and more energized in your body, prioritizing muscle supports both how you feel today and your health for years to come.

The Spring Body Composition Challenge is a focused group program designed to help you build strength, support muscle growth, and improve body composition heading into summer.

Inside the program, we focus on the habits that actually move the needle: eating enough protein, strength training consistently, and supporting your metabolism with realistic nutrition and lifestyle strategies.

No extreme dieting. No punishing workout plans. Just science-backed guidance to help you get stronger, leaner, and more energized—while also investing in your long-term health.

Together we’ll focus on the habits that truly move the needle:

• Eating enough protein

• Working out smarter, not harder

• Supporting metabolic health

• Improving recovery and sleep

• Creating sustainable routines

Participants will be encouraged to complete DEXA or InBody scans at the beginning and end of the program to measure meaningful progress in fat mass, muscle mass, and metabolic health.

WHAT YOU’LL LEARN

Session 1: The Body Composition Framework
How to Build Muscle and Reduce Body Fat

In our first session, you’ll learn the core framework for improving body composition so you can start implementing immediately. We’ll cover the key strategies that drive fat loss while preserving muscle, including:

• Protein targets and meal structure

• Strength training and progressive overload

• Balancing carbohydrates for energy and metabolic health

• Fiber and blood sugar balance

• Sneaky calories that can stall progress

• Recovery and sleep

You’ll leave with a clear roadmap for making meaningful changes right away.

📅 Thursday, April 9th at 9:30am PT / 12:30pm ET

Session 2: Optimizing Your Nutrition for Body Composition
Dialing in protein, carbs, and daily habits

Once the foundation is in place, we’ll refine your nutrition strategy to support continued progress and help your plan feel both effective and sustainable. You’ll leave with practical strategies to make your nutrition plan both effective and sustainable.

Topics include:

• Protein distribution throughout the day

• Building satisfying meals that support body composition

• Navigating hunger, cravings, and appetite

• Fiber and gut health for metabolic support

• Alcohol and body composition

📅 Thursday, May 7th at 9:30am PT / 12:30pm ET

Session 3: Movement, Metabolism, and Fat Loss
Supporting fat loss while preserving muscle

In this session we’ll focus on how movement and lifestyle habits influence body composition and metabolic health.

Topics include:

• Increasing daily movement (NEAT, or non-exercise activity)

• Strength training progression

• Cardio and metabolic health

• Stress, cortisol, and recovery

• What to do when progress plateaus

📅 Thursday, June 4th at 9:30am PT / 12:30pm ET

Session 4: Maintaining Your Results
How to sustain your progress long term

In our final session, we’ll focus on maintaining your results and continuing to support strength and metabolic health beyond the program.

Topics include:

• Final DEXA scan results

• Transitioning into maintenance

• Continuing to build muscle over time

• Long-term nutrition strategies

📅 Thursday, June 25th at 9:30am PT / 12:30pm ET

Who THIS PROGRAM IS For:

This program is designed for women who want to improve body composition, feel stronger and more energized, and build muscle while reducing body fat. It’s for those who want to learn how to fuel their body properly, move away from restrictive dieting, and create habits that support both how they feel today and their long-term health.

If you’ve tried crash diets, cleanses, or quick fixes that didn’t last, this program offers a more sustainable, science-based approach.

ALL THE BENEFITS OF A 1:1 NUTRITION PROGRAM PLUS THE POWER OF COMMUNITY

Enjoy the personal touch of 1:1 sessions with me in an inclusive group setting. You will benefit from:  

• Practical Resources: Detailed guides with nutrition strategies, protein guidelines, meal ideas, supplement suggestions, and simple habit frameworks.

• A Connected Community: Stay motivated and accountable through an exclusive, interactive group chat where participants can share wins, ask questions, and encourage each other. 

• Email Access: Have a question about your nutrition, workouts, or habits? You’ll have direct access to ask questions throughout the program.

Never Miss A Session: This course is literally made for busy women, so we understand that you may miss a session. Easily catch up on your own time with recordings sent directly to you.

The program will start on April 9th. All sessions will be 1-hour long and held over zoom.

What people are saying?

“I love and trust your credentials, research, deep understanding, and experience. I think that makes your team very special. Your attitude is great. Your mix of sound nutrition advice with fun content makes it all useful, entertaining and digestible. I appreciate your focus on women’s bodies and well-being — we are NOT little men. Overall: thank you! It is great to learn from the two of you and be in community! And it’s generous of you to do it at a price point that’s accessible to a lot of people.”

“The best part is being in community, being able to ask questions, and getting specific answers. Learning “gold nuggets” — meaningful, easy to incorporate ways to improve overall health and well being with whole foods.”

“I really love how approachable, authentic and real Mia is. I find that so helpful and accessible. I love the honesty and personal brand recommendations. Protein and fiber proportions are really helpful, too! Even little things like the anecdotal experiences shared amongst the group -- this has been very validating!”

“I love the program’s practical approach to nutrition -- not only why it's important, but here is how you can make that happen given your own body, lifestyle, and demands on your time.”