The 3S Method™
Simple. Systematic. Sustainable. From stuck to strong — one unshakeable habit at a time.
Are you tired of starting over?
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You try to exercise regularly, but can’t stick with it.
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You’ve been through diets and “healthy eating plans”, only to fall off track.
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You lose weight… then gain it back.
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You want to be healthy, but nothing feels like it lasts.
You’re not alone — and it’s not your fault. Most programs are built for quick fixes, not real life.
The 3S Method™ changes that.
This isn’t another workout challenge or diet plan.
It’s a habit-first system that makes healthy living automatic as natural as brushing your teeth.
Here’s how it works:
1. Simple
Focus on one small habit at a time — no overwhelm, no all-or-nothing.
Example: Add protein and plants to each meal. Or move for 10 minutes a day.
2. Structrured
Practice it in a structured, supported way until it becomes unshakeable.
You’ll follow clear steps and get the accountability you need to make it stick.
3. Sustainable
Stack habits that last for life.
No more yo-yo dieting or “starting over.” Your healthy choices run on autopilot.
The Result
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A body that feels strong and energized.
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A lifestyle where exercise and healthy eating are automatic.
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Confidence that you’ll never have to “restart” again.
With The 3S Method™, you don’t just change your habits — you change your identity.
Phase 1: 3S Foundations (8 Weeks)
Build consistency that sticks.
If you’ve ever started a routine and quit after two weeks, this phase is for you.
You’ll stop chasing perfection and finally build the basics that last.
You’ll focus on:
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Short, simple workouts you can actually stick with
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One nutrition habit at a time (like adding protein and plants to every meal)
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Daily movement and mindful practices that fit your lifestyle
Your win: In 8 weeks, you’ll feel consistent, confident, and back in control of your health without overwhelm.
Phase 2: 3S Strength (8–12 Weeks)
Shape your body and your habits.
Once your foundation is strong, it’s time to level up.
Here, you’ll see measurable results in strength, fat loss, and energy while also learning to manage recovery so you can keep going.
You’ll focus on:
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Structured strength training that shapes muscle and builds stamina
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Smart nutrition that balances protein, carbs, and fats without dieting
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Zone 2 cardio for heart health and fat-burning
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Recovery routines including fascia release, stretching, and mobility work
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Sleep and stress management so your progress isn’t undone by exhaustion or overwhelm
Your win: In as little as 8 weeks, you’ll notice muscle tone, fat loss, and steady energy along with the tools to recover and keep progressing.
Phase 3: 3S Vitality (12 Weeks)
Goal: Long-term resilience & hormonal support.
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Training
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3x/week strength training (progressive overload).
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2x cardio: 1x Zone 2 (steady), 1x Zone 5 (intervals).
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Fascia care + mobility (20 min sessions).
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Nutrition
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Habit: Meal planning for sustainability.
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Anti-inflammatory foods focus.
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Adjust protein/fiber for hormonal balance.
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Mindset / Recovery
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Weekly mindfulness/yoga flow (30 min).
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Stress management toolkit (breathwork, journaling).
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Track energy & hormonal changes.
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Milestone: Client has sustainable strength, understands how to adapt through hormonal shifts, and feels in control of her body long term.
Choose your level of support to move through the roadmap.
3S Membership. $40
Access the full roadmap at your own pace.
- Complete access to all 3 phases (Foundations, Strength, Vitality)
- Step-by-step workouts (20–40 minutes) for every phase
- Weekly habit focus with guided habit tracking in the app
- Private online community for encouragement and accountability
Best for: Those who want structure, a clear plan, and community support while moving through the roadmap independently.
3S Coaching. $299
Personal guidance through each phase.
Everything in Membership, plus:
- Personalized workout adjustments based on your progress
- Bi-weekly check-ins to review habits and milestones
- Direct feedback and accountability from your coach inside the app
- Sleep, stress, and recovery strategies integrated into your plan
Best for: Those who want to move through Phases 1 and 2 with confidence, accountability, and coaching support to accelerate results.and 2 with confidence, accountability, and coaching support to accelerate results.
3S VIP Coaching. $499
Your customized path through the entire roadmap.
Everything in Coaching, plus:
- Fully custom training and nutrition programming built around your lifestyle
- Weekly one-on-one coaching calls
- Priority messaging access for ongoing support
- Deep focus on Phase 3 Vitality: advanced recovery, hormonal balance, and long-term resilience
Best for: Those who want full personalization, high accountability, and a coach by their side every step of the way, from building consistency to mastering long-term vitality.