Strength
& Shape
Train smarter, sculpt faster.
About the program
The Strength & Shape Program is a 4-week strength training plan built to help you get stronger, feel more defined, and build a lean, athletic physique—without the guesswork or random workouts. Each session is designed with progressive overload in mind, combining heavy-hitting compound lifts with targeted accessory movements that keep your body resilient and sculpted. The program includes four structured training days, plus an optional fifth day focused on core and mobility that you can do at home. You’ll use a mix of barbells, machines, and free weights, with alternative options provided to suit your setup. Whether you’re training in a gym or a well-equipped home space, this plan gives you a clear path to strength and shape that actually fits your lifestyle and gets you visible body composition results.
BUY NOW $14.99Features to help
you succeed
Reminders
Set workout reminders to stay on track!
STREAKS
Complete at least one workout every week to get a streak!
VIDEOS
Easy to follow videos for every workout in the app
Notes & Logging
Take notes on your workouts and log weights, time and reps!
Favorites
Save your favorite workouts with the click of a button
Offline Access
Download inside the app so you can access them offline
“I’m so much stronger than I’ve ever been. Gains!”
“I got 2 unassisted pull-ups!”
“Felt strong while back squatting for the first time in years! I hit 180 on my back squat for 4 reps! Heaviest I’ve gone since being an ex college athlete.”
“My jeans look so good and I feel so comfortable in them, I just want to look at the mirror the whole time!”
“My weight dropped yesterday down to 155 which is 8 pounds difference since I first starting working with you last month.”
“It’s my first week in the program and I’m loving it! I love the balance and variety of exercises.”
“I am surprised by how much of a difference this first week is making. No one muscle group feels sore beyond use the next day, I feel stronger overall, and I’m feeling comfortable in my body”
“I’m truly enjoying this program. It’s not the first fitness program I’ve done, but it’s the first one where I feel like I’m not being given empty promises.”
“I’m so much stronger than I’ve ever been. Gains!”
“I got 2 unassisted pull-ups!”
“Felt strong while back squatting for the first time in years! I hit 180 on my back squat for 4 reps! Heaviest I’ve gone since being an ex college athlete.”
“My jeans look so good and I feel so comfortable in them, I just want to look at the mirror the whole time!”
“My weight dropped yesterday down to 155 which is 8 pounds difference since I first starting working with you last month.”
“It’s my first week in the program and I’m loving it! I love the balance and variety of exercises.”
“I am surprised by how much of a difference this first week is making. No one muscle group feels sore beyond use the next day, I feel stronger overall, and I’m feeling comfortable in my body”
“I’m truly enjoying this program. It’s not the first fitness program I’ve done, but it’s the first one where I feel like I’m not being given empty promises.”
The Onboarding Process
1DOWNLOAD APP
2Personalize your path
3Reach your goals
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THE T.O.N.E. BLUEPRINT
Not sure what’s holding you back from seeing visible body recomposition—fat loss and muscle definition, at the same time? Download my free T.O.N.E. Blueprint to help troubleshoot your current strategy and get clarity on what might be keeping you stuck. Inside, you’ll find a training troubleshooting flowchart, a checklist to assess how your nervous system might be impacting progress, a practical nutrition guide, and an expansion section designed to help you disrupt the patterns that tend to get in the way.
DownloadLooking for expert support and a deeper transformation?
Apply for 1:1 coaching with me to start seeing real, lasting results that feel like magic.
MY METHODOLGY
My methodology is rooted in a holistic, sensible approach to fitness, focusing on mindset, no B.S. / no fluff training, and lifestyle-friendly nutrition. I believe that lasting change comes from leading with our authentic selves to create routines and habits that stick, rather than extreme dieting or rigid training plans that create burn out. With over ten years of experience in the fitness industry and a diverse range of certifications, including a Certified Strength and Conditioning Specialist (CSCS) and ongoing studies in neuroscience and transformational coaching, I combine science-backed methods with practical support to help you achieve a more defined body without losing your mind.
ABOUT ME
Hey guys! I’m Marilyn.
I’ve been throwing weights around since 2012—back when it was still rare to see women in the weight room. Since then, I’ve competed in bodybuilding and powerlifting, explored training styles like CrossFit and yoga, and since 2022, I’ve been rolling on the mats with Brazilian jiu jitsu.
These days, I’m a full-time online fitness coach, working 1:1 with clients through my fully bespoke coaching program, The Spark Method, where deep mindset work meets sustainable strength training and nutrition. I help women reconnect with their bodies, rebuild trust in themselves, and break free from the cycle of burnout and self-doubt to create results that last.
When I first started my fitness journey, I was healing from a complicated relationship with food and exercise. But deep down, the real struggle was with myself. Fitness became a powerful tool for self-discovery, healing, and confidence. While I love a strong, defined physique, I believe movement and caring for our bodies goes far beyond aesthetics—it can truly transform our mental and spiritual well-being.
I’m so happy you’re here, and I’m grateful to be part of your journey—no matter how big or small.
FAQS
Who is this program for?
The Strength & Shape program is ideal for women who want to get stronger, build a lean physique, and feel more defined. Whether you're a beginner looking to start a structured routine or an intermediate lifter wanting to level up, this program provides clear guidance and progressions to help you achieve your fitness goals.
Do I need access to a gym?
This program is meant to be done at a gym but can be completed at a well equipped home gym setup, as well. It incorporates a mix of barbells, free weights, and machines, but alternative exercises are provided if you don’t have access to certain equipment.
How many days per week do I need to train?
The program is designed to be completed in 4 days per week, with an optional 5th day dedicated to core and mobility work.
What’s the difference between the training days and the core/mobility day?
The 4 main training days focus on building strength and muscle through compound lifts and accessory exercises. The optional core and mobility day targets flexibility, joint health, and core function, helping to improve overall movement and reduce the risk of injury.
Can I do this program if I have a busy schedule?
Yes! Each workout is designed to be efficient (<60 minutes), so you can get the most out of your time without spending hours in the gym. Plus, with an optional at-home core day, you can stay consistent without adding more stress to your busy week.
What if I can’t do all the exercises or don’t have the equipment?
No worries! The program includes alternative exercises for every movement, so if you're limited by equipment or need a modification due to injury or skill level, you’ll still get an effective workout. You can always reach out for additional guidance too.
How long will it take to see results?
Results vary depending on your starting point and effort, but you can expect to notice improvements in strength, muscle definition, and overall fitness within the first few weeks of consistency. The program is designed with progressive overload in mind, so as you push yourself week after week, you'll see continued progress.
Do I need to follow a specific diet?
While nutrition isn’t included in the program, pairing it with a balanced diet will help you see faster results. If you want specific nutrition guidance feel free to reach out about 1-1 coaching or resources.
Can I repeat this program after 4 weeks?
Absolutely! This program is designed with progress in mind, and you can repeat it as many times as you like. You’ll continue to see improvements as you increase weight and refine your technique.
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