Welcome to my 6-Week Program
I'm so excited to have you here! You've just made an investment in yourself that thousands of women wish they had the courage to make.
The purpose of this guide is to help you clearly understand how the program works, what you can expect, and what will be required from you to succeed. Personalization within this program happens at different levels, and because it’s a merit-based system, the more you commit and progress, the more opportunities you’ll unlock to get fitter. Please read it carefully.
How the 6-Week Strong & Confident Program Works
Your transformation isn’t one-size-fits-all. It’s progressive, personalized, and earned.
As you demonstrate commitment and master each phase, you’ll unlock more advanced coaching, personalization, and results. This is how we build lasting change—one phase at a time.
The 4-Phase Framework
Phase 1: Foundation & Assessment (2–3 Weeks)
Your Starting Point
When you join, you’ll start in Phase 1. This is where we build your foundation and I get to know you.
What You’ll Do:
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Follow daily workouts posted on Instagram @6_week_program_by_z
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Follow weekly menus posted every Friday
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Send weekly check-ins every Saturday
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Enjoy a Free Meal Sunday per week (guilt-free!)
Why This Phase Matters:
This phase helps me understand your patterns, commitment level, and how well you follow instructions. Consistency here determines how fast you progress.
How Long You’ll Stay:
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Highly consistent clients: 2–3 weeks
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Inconsistent clients: Longer, until consistency is proven
The Truth About Progression:
If you follow all instructions exactly, you’ll see results fast and move to Phase 2 quickly. If you’re inconsistent, you’ll see slower results, and there’s no benefit to moving you forward until you’ve mastered the basics. I want you to succeed, which means building a strong foundation first.
Your Commitment: Follow all instructions exactly as posted.
Your Reward: Faster results and quick progression to Phase 2.
Phase 2: Form & Strength Evaluation (~4 Weeks)
Building Your Blueprint
Once you’ve proven consistency in Phase 1, you’re ready for Phase 2. This is where I learn exactly what you’re capable of.
What You’ll Do:
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Continue following daily Instagram workouts
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Continue following weekly Instagram menus
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Submit exercise videos for your main lifts
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Track the weight and reps you’re using for each exercise
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Send weekly check-ins
Why This Phase Matters:
Your videos show me your form and technique. Your tracking notes show me your current strength levels. Together, these tell me exactly how to design a program that’s truly personalized for YOUR body and YOUR strength level.
How Long You’ll Stay:
Approximately 4 weeks (1 month) of consistent video submissions and tracking.
What I’m Assessing:
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Movement quality and form proficiency
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Current strength levels
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Exercise proficiency
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Readiness for progressive overload programming
Your Commitment: Submit videos consistently and track your lifts.
Your Reward: Better results and a personalized progressive overload training program designed just for you.
Phase 3: Progressive Overload & Personalized Training (Ongoing)
Your Custom Program
This is where the magic happens. You’ve proven you’re committed, and now you get a program designed specifically for you.
What You’ll Do:
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Follow your personalized training program (delivered in your Google Form under “Progressive Overload”)
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Eat a strategic pre-workout meal I assign to you (in addition to your regular menu)
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Track the weight and reps as prescribed in your personalized program
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Send weekly check-ins
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Continue your weekly menu and Free Meal Sunday
Why This Phase Matters:
Progressive overload is the science behind muscle growth. By gradually increasing the weight you lift or the reps you complete, we create the stimulus your body needs to transform. Every week, your program gets slightly harder—that’s the magic.
How It Works:
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I design your program based on your current strength and form
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Each week, I increase your weights or reps slightly
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You track your progress
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Your body adapts and grows stronger
How Long You’ll Stay:
You’ll stay in Phase 3 as long as you’re making progress and want to continue building strength. Many clients stay here for months because the results are incredible.
Your Commitment: Follow your personalized program and track your progress.
Your Reward: Visible strength gains, muscle growth, and measurable results.
Phase 4: Macro Tracking & Nutritional Autonomy (Advanced)
Learn to Eat for Life
Ready to take full control? Phase 4 teaches you the skills to maintain results on your own terms, forever.
What You’ll Do:
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Continue your personalized training program from Phase 3
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Learn to track macros using the Macro Tracker Sheet (new tab in your Google Form)
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Follow your first macro-designed menu (I design this to teach you how macros work)
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Gradually learn to build your own meals within your macro targets
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Send weekly check-ins
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Continue your Free Meal Sunday
Why This Phase Matters:
You can follow a meal plan forever, but what happens when you’re off the plan? Phase 4 teaches you the knowledge and skills to maintain your results independently. You’ll learn to make smart food choices whether you’re at home, at a restaurant, or traveling.
How It Works:
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I assign you daily macro targets (protein, carbs, fats)
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I design your first macro-balanced menu as a teaching tool
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You start tracking in your Macro Tracker Sheet
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Over time, you learn to build your own meals while hitting your targets
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You gain flexibility and independence
The End Result:
You’ll never need a rigid meal plan again. You’ll understand nutrition deeply enough to make choices that support your goals, with flexibility and freedom.
Your Commitment: Learn the macro tracking system and apply it consistently.
Your Reward: Nutritional independence, flexibility, and lasting transformation.
Contact
If you have questions about your program, I'm just a message away!