Donny & Melissa

Donny & Melissa

Lean & Toned In 8 Weeks

Lean & Toned In 8

8-Week Women's Fat Loss & Muscle Toning Program

Start on your fitness journey with our detailed 8-week exercise program, designed to guide you in transforming your physique and enhancing your overall health. Our Women's Over 40 comprehensive workout plan is designed to help you lose weight, tone up and sculpt your body, while also improving strength, flexibility, and overall fitness. Whether you're a beginner or an experienced gym-goer, this plan is perfect if you are looking to enhance your physique and reach your fitness goals.
Goal:
Lean Muscle
Bikini Body, Weight lifting, Full Body
8 weeks program 4 days/week 45-60 mins
Level:
All Levels
Goal:
Lean Muscle
Bikini Body, Weight lifting, Full Body
8 weeks program 4 days/week 45-60 mins
Level:
All Levels
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How Can We Help You?

Whether you're just starting out or looking to elevate your fitness level, this program provides the tools you need for success. Let us show you how to safely and effectively build muscle, lose fat, feel better and look great - all without bulking up! Experience Lean & Toned in just 8 weeks with our no-obligation, "one and done" version of our month-to-month program. This includes the same effective workouts and exercises PLUS:
  • A clear, day-by-day guide to your workouts - let us do the guesswork
  • Work out confidently with clear exercise demonstrations.
  • Tips to properly warm up to prevent injuries and maximize your workouts.
  • Expert-designed workouts, nutritional guidance, and tracking tools.
  • Strategies to ensure continuous improvement and avoiding plateaus.

App Features

Video Workouts
Easy-to-follow videos for every workout in the app
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
Nutrition
Learn exactly what to eat when, get grocery lists, and more
Favorites
Save your favorite workouts with one tap
Reminders
Set workout reminders to stay on track!
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Video Workouts
Easy-to-follow videos for every workout in the app

Workouts

W1 WEEK 1 | DAY 1 LOWER BODY
W1 WEEK 1 | DAY 1 LOWER BODY
5.0
Strength, Gym, Toning, Lower Body, Bikini body, All Levels
W1 WEEK 1 | DAY 2 UPPER BODY
W1 WEEK 1 | DAY 2 UPPER BODY
5.0
All Levels, Bikini body, Upper Body, Toning, Lose Weight, Gym
W1 WEEK 1 | DAY 4 LOWER BODY
W1 WEEK 1 | DAY 4 LOWER BODY
5.0
Toning, Gym, Legs, Bikini body, Lower Body, Strength, Glutes, All Levels
W1 WEEK 1 | DAY 5 UPPER BODY
W1 WEEK 1 | DAY 5 UPPER BODY
5.0
Toning, Back, All Levels, Gym, Bikini body, Arms, Strength, Upper Body
WEEK 2 | DAY 1 LOWER BODY
WEEK 2 | DAY 1 LOWER BODY
5.0
Toning, Strength, All Levels, Lower Body, Glutes, Gym, Bikini body, Legs
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About Donny & Melissa

We Are Melissa & Donny

As personal trainers and nutrition coaches, we understand the unique challenges and opportunities that come with aging, particularly for those of us over 40. Our role goes far beyond simply instructing clients on fitness routines and nutrition plans. We firmly believe in leading by example, which is why we consistently practice what we preach. This commitment not only keeps us physically fit but also allows us to experience firsthand the benefits and challenges our clients face, providing us with deeper insights to tailor their programs effectively.​ We understand firsthand the effort it takes to stay consistent, the importance of setting realistic goals, and the need for perseverance when progress seems slow. This firsthand experience allows us to empathize with our clients, offering you not just theoretical advice but practical, tested solutions that we know work. Ultimately, we believe that the most effective trainers are those who can walk the walk with their clients, and not just talk the talk. ​By embodying the fitness and nutrition principles we teach, we hope to inspire our clients to strive for their best, showing them that the goals they set are not just attainable but sustainable with the right guidance and effort.
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Our Free Gift To You!

As a special gift for purchasing the Lean & Toned program, you'll receive our Understanding Macros Nutrition Guide absolutely free! This comprehensive guide breaks down the essentials of macronutrients—proteins, fats, and carbohydrates—and how they play a crucial role in fat loss, muscle toning, and overall health. Inside, you'll find easy-to-understand explanations on how to calculate your ideal macro ratio, along with practical tips for making smart food choices without feeling restricted. Whether you're new to counting macros or just looking to fine-tune your nutrition for better results, this guide will empower you to take control of your diet in a sustainable way. With sample meal ideas, portion tips, and advice on balancing macros to suit your lifestyle, this guide is the perfect companion to help you achieve lasting success with your fitness goals!
  • Breakdown of macronutrients—proteins, fats, and carbs—and their impact on fat loss & muscle toning.
  • Step-by-step instructions on how to calculate your ideal macro ratio for your unique goals.
  • Practical tips on making smart food choices without feeling restricted or overwhelmed.
  • Sample meal ideas and portion guides to help you easily incorporate macros into your daily routine.
  • Advice on how to balance your macros with your lifestyle for long-term, sustainable results.

Frequently asked questions

Who is the Lean & Toned program suitable for?
This program is suitable for individuals of various fitness levels, from beginners to intermediate and advanced athletes. The program can be tailored to individual needs, making it accessible for those looking to start or progress their fitness journey.
Can your program help me lose weight?
Absolutely! Combining strength training and a balanced diet can create a calorie deficit, leading to fat loss. Additionally, as you build lean muscle mass through strength training, your body's metabolism may increase, contributing to long-term weight management.
What’s the schedule?
The frequency of workouts in the program will be 4 days a week. The specific number of weekly workouts will depend on individual fitness goals, preferences, and available time. Beginners may start with 3 days a week and gradually increase to 4 days as they build stamina and strength.
Can I modify the program if I have specific health concerns
You bet! The program is completely modifiable so that anyone can participate. If you have specific health conditions or injuries, it is recommended to consult with a healthcare professional or fitness specialist before starting the program. They can help you modify certain exercises or suggest alternative movements to accommodate your needs safely and effectively. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag [INSERT HASHTAG HERE] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
Do I need a gym membership for this program?
The short answer is yes. The exercises and workouts are gym based, but can be modified if you are training from home or if you do not have a particular exercise or machine. Contact us and we can get you going with just a pair of dumbbells, mat and maybe some exercises bands.
I am 29 years old. Will this program work for me too?
For sure! The concepts and training techniques will be the same whether you are 29 or 59. The main difference will be how we address your recovery and workout frequency. Contact us about how we can get you started today!

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