Amita Massey
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STRONG & SCULPTED
Your 4 Week Bikini Body Glow Up
Strong & Sculpted is a 4-week body recomp program for women who want to feel tighter, leaner, stronger, and more confident without restriction, burnout, or diet culture.
This isn’t a quick fix. It’s the foundation of your ultimate glow-up.
You’ll build muscle, fuel properly (hello protein), support your hormones, and train with intention. Expect visible results, better energy, a healthier relationship with food, and confidence that lasts.
This is where you stop guessing, and start becoming
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Want to Be Hot Forever?
It’s not cardio or restriction, it’s muscle. Join my glow-up list for strength, hormone-smart nutrition, and real results that last.
Goal:
Toning
Toning
Bodybuilding, Pilates, Bikini Body
4 weeks program
4 days/week
45-60 mins
Level:
Beginner
Beginner
Goal:
Toning
Toning
Bodybuilding, Pilates, Bikini Body
4 weeks program
4 days/week
45-60 mins
Level:
Beginner
Beginner
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About the program
Strong & Sculpted is a 4-week body recomp program designed for women who want to feel tighter, leaner, stronger, and more confident, without restriction, burnout, or diet culture.
This isn’t a quick fix.
It’s the foundation of your ultimate glow-up.
Inside, you’ll learn how to:
✨ Build muscle in all the right places
✨ Sculpt your body while supporting your hormones
✨ Eat enough (especially protein) to fuel results
✨ Train with intention
✨ Feel confident, energized, and in control again
You’ll start seeing physical changes, but the real transformation is deeper:
Better energy. Better mindset. Better relationship with food.
And the confidence that comes from finally knowing what your body needs.
Strong & Sculpted is the gateway.
The place where you stop guessing… and start becoming her.
By the end of these 4 weeks, you’ll have:
✔ A proven strength-training structure
✔ Clear nutrition principles you can actually sustain
✔ The confidence to lift heavier and eat smarter
✔ A solid foundation to continue your glow-up long term
This program is perfect for women who want a taste of what’s possible, and are ready to take the next step into deeper transformation.
✨ Most women who complete Strong & Sculpted go on to apply for my 1:1 coaching because once you feel the shift, you’ll want to keep going.
If you’re ready to start your glow-up the right way…
Strong & Sculpted is where it begins.
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Nutrition
Learn exactly what to eat when, get grocery lists, and more
Curated Playlists
Train to the songs that I prepared to help you move
Reminders
Set workout reminders to stay on track!
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About Amita Massey
Your Glow Up Coach
I help women create real glow-ups, the kind that start with your body but change your confidence, energy, and self-worth too.
I know the before: restrictive eating, low energy, hormonal chaos, and feeling disconnected from your body. BUT I also know the after, building muscle, fueling properly, feeling HOT, confident, and in control. That glow-up changed my life, and now I help women create theirs.
Expect strength training, hormone-smart nutrition, zero diet culture, and a whole lot of “wow, I feel like myself again.” We don’t chase skinny, we build strong, radiant, long-term glow-ups.
If you’re ready to step into your glow-up era… you’re in the right place ✨🔥
Frequently asked questions
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Build a Glute Shelf
* Balance Hormones
* Increase confidence
What do I need to participate?
* You need a gym membership that has standard workout equipment
* A positive attitude and discipline to follow the program!
Who are these workouts for beginners?
* The workouts are designed for beginners but also those who live active lifestyles
* For those who want more of a challenge up the weights, slow the tempo and add optional intensifiers.
What’s the schedule?
* Weight training 4 times per week
* 2 days of active rest: When you rest from lifting, you should still remain active. Getting your steps in and small Stairmaster sessions are added for max results.
* 1 full rest day
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app)
* Drink at least 4L of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Daily acts of self-care to keep stress levels down
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG (@amitaglows). I would love to showcase your progress to our community.
24/7 customer support
[email protected]
In-app chat support
Stay in touch and get exclusive insights, special offers & more
We only send emails occasionally and we respect your privacy
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