Welcome to Strong & Lean Mom

4-Week DUMBBELL Plan

ABOUT THE PROGRAM

Get fit, strong, and lean from the comfort of your home! This program includes the exact workouts that helped me lose 30 lbs, build strength, lose body fat, and achieve my goal physique after pregnancy. It is perfect for any fitness level including beginners, and requires just a pair of dumbbells. I understand the struggle of finding time for fitness as a busy mom, and that's why each workout is only 30-35 minutes long. If you stick with it, you’ll see amazing results in just four weeks! Ready to get fit? Let’s work towards those fitness goals!

GET PROGRAM $14.99

WHAT TO EXPECT FROM THIS PROGRAM

Duration:

4 weeks of structured workouts

WORKOUTS:

2 lower- and 2 upper-body workouts per week

EQUIPMENT:

Dumbbells only

SKILL LEVEL:

Beginner friendly, but can be scaled for all fitness levels

WORKOUT LENGTH:

30-35 min; designed to be relatively quick but highly effective

LIFETIME ACCESS

Yours forever; revisit and continue your progress anytime

And more features

Record your progress and stay motivated using features in the app! You can set up reminders, take notes, and log your workouts to keep track of your progress. My easy-to-follow exercise videos provide clear instructions so you can feel confident doing your workouts. Plus, with offline access, you can work out anytime, anywhere!

GET PROGRAM $14.99

IS THIS PROGRAM FOR YOU?

IS THIS PROGRAM FOR YOU?

You are unhappy with your body and ready to make a change

You want to lose fat and boost your confidence

You want to build lean muscle and gain strength & energy

You have struggled with consistency in your fitness journey

This is NOT for you if:

You are looking for a quick fix or "magic pill" solution

You expect overnight results without putting in the work

You don't believe in the importance of proper nutrition alongside exercise

You are looking for a program that promises unrealistic results

Don’t wait another day to get started. Commit to this 4-week program and you WILL feel and see the results!

Nutrition Guides

Nutrition Guide
‍
When it comes to nutrition, remember: you can't out-train a bad diet.
‍
That’s why my program comes with a FREE NUTRITION GUIDE that includes a 7-day meal plan, delicious recipes, a detailed grocery list, and easy-to-follow instructions to simplify meal preparation. I paired this meal plan with my workouts to lose 30 lbs in 4 months after having a baby. The goal of this guide is to make nutrition simple, enjoyable, and effective!

  • Four realistic meals per day: easy to follow and satisfying

  • Grocery list: save time and stay organized

  • Shopping tips: make the most of your trips to the store

  • Recipe tips: simple adjustments to fit your needs

  • Leftovers: make the most out of every meal

High Protein Meal Recipes
‍
‍Plus, my program comes with a FREE HIGH-PROTEIN RECIPE BUNDLE with 30 high-protein meals to choose from. These recipes are family-friendly and not time-consuming, perfect for your busy mom's lifestyle.

GET PROGRAM $14.99

The features you
need to 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

GET PROGRAM $14.99

FREE DOWNLOAD

Workout & Nutrition Guide
‍
‍Interested but not sure yet? Here's something to get you started.

Download my FREE Workout & Nutrition Guide. Inside, you'll find:

  • Sample weekly workout plan

  • Practical nutrition advice

  • Example of what my daily menu looks like

  • Motivation tips for busy moms

  • Home workout equipment recommendations

Enter your email below and receive your free guide that will lay the foundation for a strong and healthy you! Let’s do this Mama!

DOWNLOAD GUIDE

FAQS

Do I need access to a gym?

Nope! All you nee are a few different sets of dumbbells.

I'm a beginner, is this program for me?

No matter where you are in your fitness journey, this program can help you succeed. Workouts posted in this program are for any level of fitness. Plus, I walk you through all exercises with easy-to-follow videos and simple written instructions. This means you'll be able to do all the moves easily, accurately, and safely.

How many days a week do I need to workout with this program?



4 days a week. Each workout is 30-35 minutes long.

Do I own this program forever?



YES! Once you purchase this program, it's yours to keep forever!

ABOUT ME

Hi, I’m Monika, a certified personal trainer and a mom. I know what it's like to look in the mirror and not recognize yourself. I understand the struggle of wondering if you’ll ever feel like yourself physically again. It’s time to change that, and when you work out with me, that’s
exactly what you’ll do.

As a busy mom myself, I know how challenging it can be to prioritize fitness. That’s why I’ve designed comprehensive, time-efficient workouts that seamlessly integrate into our hectic lives.


My approach focuses on strength training and compound exercises, delivering powerful, all-around results that will help you become the strongest version of yourself.
My mission is simple: to empower you through fitness, not overwhelm you.

Together, we’ll create a sustainable fitness journey that fits your lifestyle, allowing you to thrive both as a mom and as an individual. It’s time to rebuild your strength, boost your confidence, and rediscover the woman you know you can be.

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