Training
Is your program building anything, or just tiring you out?
- Progressive overload, or the same weights on repeat
- Rep ranges and whether they match your goal
- Where cardio sits and what it's costing you
- Split, frequency and session length
The Strategy Session · 1:1 with Mariah
You're doingthe work.So where is it?
Thirty minutes, one to one. I break your training, nutrition, recovery and digestion down to what's actually happening, find the pieces that are missing, and hand you a 60-day plan so you know exactly what to change next.
If this sounds like you
You're not doing it wrong. You're doing it incomplete.
These are the things women tell me before we ever speak. Every one of them is a good habit. On their own, they don't add up to a strategy.
- I lift three or four times a week.
- I walk ten to twelve thousand steps a day.
- I track my macros.
- Maybe my expectations are too high.
- There's so much noise about what I should and shouldn't do.
The four elements
Your body answers to four things. Most plans only look at one.
A workout plan covers training. A macro app covers food. Neither sees how your sleep, stress and gut are deciding what your body does with the effort. On the call I look at all four together, because that is where the gap usually is.
Nutrition
Are your numbers fuelling the life you actually live?
- Total intake against your output and steps
- Protein amount, sources and timing
- Where carbs and fats should really sit
- Weekends, eating out and wine
Recovery
The piece most women don't realise is missing.
- Sleep quality and the 1–3am wake-ups
- Stress load and living in fight-or-flight
- Hormones, cycle and what's shifting
- Rest days that actually restore you
Digestion
What your gut is telling you about everything else.
- Bloating and end-of-day puffiness
- Regularity, in either direction
- Food tolerance and meal patterns
- Whether labs are worth a look
How the 30 minutes runs
Focused, fast, and all about you.
No slides, no generic advice. You fill in a short intake when you book so we spend every minute of the call on your answers.
- When you book
Intake
A few questions on your training, food, sleep, stress and digestion. About five minutes.
- Minutes 0–10
The audit
I walk through your routine across all four elements and ask the questions nobody has asked you yet.
- Minutes 10–20
The gap
We name what's holding your results back, and what you can stop doing because it isn't helping.
- Minutes 20–30
The plan
Your 60-day priorities, in order, so you leave knowing exactly what to do on Monday.
What you walk away with
A plan with an order to it.
Most women already have plenty of information. What they don't have is the sequence: what to change first, what can wait, and how to tell whether it's working.
1–30days
Foundation
The one or two changes that matter most right now, across the element holding you back the hardest.
31–60days
Build
How your training and nutrition progress once the foundation is in place, with the markers to watch and what to adjust.
A priority for each element. Training, nutrition, recovery and digestion, each with a clear focus.
Your stop-doing list. The habits costing you effort without paying you back.
Training structure notes. How to set up your week so each session builds on the last.
Clarity on the noise. Straight answers to the questions you've been going back and forth on.
Why $247
You've already paid more for less.
Another program gives you more workouts. Another app gives you more numbers. This session tells you why the last ones stalled and what to do about it, from a coach who looks at the whole picture.
What you've tried
The Strategy Session
A program written for everyone
A plan built from your answers
Training or nutrition, one at a time
All four elements, together
More information to sort through
What to do first, second and third
Starting over every few months
60 days of direction
Guessing why it isn't working
Naming exactly why
Your coach
Mariah Fontana
Founder of Becoming Her®. I coach high-performing women who are putting in real effort and want the outside to finally match the inside.
My work sits where training, nutrition, recovery and digestion meet. I read labs, build gut and recovery protocols, and write training that progresses. The Strategy Session is that same lens, applied to your routine, in thirty minutes.
6+
Years coaching women
2020
Becoming Her® founded
Labs
Marek Health partner
4
Elements, one plan
Is this for you
Built for women who already show up.
This is for you if
- You train consistently and eat well most of the time
- You know something is off but can't name it
- You've seen change before and want to know how to get it again
- You want direction, not another program to follow blindly
- You'd rather spend $247 once than another year guessing
It isn't for you if
- You're looking for a workout plan to download
- You want someone to agree with what you're already doing
- You're not ready to change anything for the next 60 days
Questions
Before you book.
Is this a sales call?
No. The call is built to give you a plan you can use on your own. If you'd like support carrying it out, you can ask me about coaching at the end. The plan is yours either way.
I'm already on a program. Should I still book?
Yes. Bring it. We'll look at how it fits with your nutrition, recovery and digestion, and what to adjust so the effort you're already putting in counts.
What do I need to prepare?
Just the intake form you fill in when you book. If you track your food or training, have your current numbers handy.
How does booking work?
You choose a time, pay, and you're booked in one step. A confirmation with your call link arrives by email.
Can we cover labs or peptides?
We can talk about whether labs make sense for you and what to look at. Interpreting a full panel is outside a 30-minute call.
The Strategy Session
Thirty minutes. Four elements. One clear plan.
Pick your time, pay, and fill in your intake. That's it. You'll leave the call knowing what to change, in what order, for the next 60 days.
30 minutes · 1:1 video call · Your 60-day plan