12 Week Body Transformation Female

week body transformation female

12 Week Body Transformation Female

Beginning a new weight training regimen may be challenging and stressful for women. Finding anything that genuinely works is difficult because of all the false information available. Women have been fed incorrect exercise advice for years. You know what I’m talking about.

All those articles that advocate for hours of boring treadmill-based workout and those really restrictive diet programs. The same ones that go on to say that choosing a light pair of dumbbells and executing sets of 20–30 repetitions of any particular exercise constitutes the “toning” process. We can leave part of it in the past now that we know everything there is to know about female-specific training.

Women’s Workout for Muscle & Strength

Any healthy woman wishing to alter her physique through an effective strength training routine will benefit greatly from my 12-week program. Through the use of basic lifts, the objective is to assist you in gaining lean, functional muscular tone. We’ll work together to tailor your routine to what fits your goals, keeping in mind the benefit of training all muscle groups.

I’ll also provide unique and fun ways to increase your cardio, whether that’s going for a quick walk after work, or taking your kids to the park on a Saturday afternoon, we’ll increase your overall step count in a way that works with your schedule.

Nutritional Needs

It is crucial to remember that your eating and sleeping patterns have a significant impact on how successful any exercise program is for you. Make sure you get seven to nine hours of sleep every night and consume enough calories to assist you achieve your goals.

You may use a TDEE calculator to determine how many calories you need to consume daily to maintain your current weight. If weight loss is your objective, deduct 250 calories from this total. Try to increase this figure by 250 calories if you are underweight. Additionally, if you are currently at your optimum weight, be sure to consume enough calories to maintain your weight.

Monitoring Progress

Monitoring your outcomes is crucial for demonstrating your success with the program. You should arrange to take your favourite form of measures at the start of the 12-week period. Pictures of the progress made, scale weights, measurements, and skinfold caliper readings are a few examples of these metrics. I advise beginning with your level of comfort and building on that as you get more at ease.

The more information we have about you, the more accurately we can experiment with factors like increasing the reps, sets, or weight used during workouts, increasing the number of hours you sleep each night, increasing the amount of cardio you do each week, and/or altering the number of calories you consume each day. We’ll have weekly check-ins to measure your progress at regular intervals. This helps us gauge how we can change your workout plan.

What Do I Do Next After the Twelve Weeks?

I hope that this 12 week program helps you realize your love for fitness. You should be proud of yourself for getting this far! If you’re ready for more let’s chat about what that looks like for each individual.

Allow Me To Help You Achieve your Fitness Goals

If you are willing and ready to lose weight and do away with body fat then look to me as your number one option. With my weight training workout program, you will see a transformation over the next 12 weeks. That could be mentally or physically, but will probably be some combination of both.

This training program is designed in a way that considers your rest time and even affects your meal plan. Your health and fitness is important and I am willing to go an extra mile to help you achieve that. Contact me today for more information on how to start your fitness journey.

Let’s Talk Transformation


week body transformation female amber

I happily signed on for another 12 week program with Bree. This time I was looking to gain more muscle all over and work on my core. She put me on a ‘reverse diet’ to gradually add more carbs and fats to my meals. I was happy to see that doing this hasn’t caused me to put on any unnecessary weight. The food selection makes it easy to have a variety of meal choices each day and be full after each meal. The workouts have left me feeling stronger and more energized on a daily basis. My back and shoulders are noticeably more toned and my glutes are much more ‘perky’. I’m excited to push my body to the next level with Bree’s guidance!



week body transformation female anna

In April 2015, I came to a point in my life when I finally realized that I hadn’t been putting my health first. I was eating anything and everything in front of me, while living a sedentary lifestyle. I came across a referral to Bree Hunter for personal training. When I signed up for her fitness program, I had no idea that my life would change so drastically. Bree eased me into the program by building a routine with both healthy eating and exercising. I first started noticing my body transforming within the first week of training. After about a month, some amazing things started to happen. My quality of sleep was improving, my mood was higher, concentration was better, and I was building more resiliency to stress. These improvements have continued throughout the program. Bree has supported me with her expertise, challenging workouts, and constant encouragement. She highlighted physical and mental strengths that I didn’t realize I had. I can’t say enough about how grateful I am to have joined Bree’s program. After the 3 month transformation I decided to train with Bree longer term! My goal is to continue challenging myself physically to build more muscle and become more toned! I’m very much looking forward to the next steps in my fitness journey!



week body transformation female tylor

I’ve always been all over the place with my weight, and I have always struggled to stay motivated in the gym. In the past couple of years I’ve moved countless times and traveled all over, and working shift work on top of that I gained a lot of weight as a result. I had been struggling with my weight and diet constantly and when my friend asked me to do a figure competition with her and to use Bree as a personal trainer I was a little iffy about the idea (more of a self-doubt), but I decided why not.

The past three months I have seen the craziest transformation! I’ve dropped nearly thirty pounds, and I couldn’t be happier with my results so far. Bree really takes the time to answer any of your questions as soon as possible, and everything is tailored to you and your body type. I’ve learned more about nutrition then I ever thought I would and I feel like I’ve really taken control of my life. I can’t wait to see where I am in another couple of months when it is time to compete!



week body transformation female theresa

I am one of those woman that always takes pride in how I look and in everything I do. I was a faithful gym goer and I work very hard in everything I do. This chapter of change in my life began two years ago, May of 2011, when I made the decision to leave the company I’d been at in the role of Senior Asset Manager for 5+years to a similar role at a new company.

I am now through 10-weeks of training and my new way of eating healthy with her amazing meal plan Bree set for me.

There are no words that can describe the feeling you get with her amazing words of encouragement, her words of how proud she is of you. There isn’t a time that she doesn’t answer text messages, emails and if there’s ever a delay she’s training someone else for their goals and the sweet person she is always apologizes for the delay.

If you or anyone you know who is looking for a personal trainer that wants more than just an amazing workout needs to get in touch with this incredible woman, your life will forever be changed!!


Our Customer Reviews

I had been following Bree on her social media for some time, and I finally felt like I was in a good space to approach her to start a program. I have had some pretty serious back issues for the past four years, so I have had some reluctance starting something new. I am on my 5th week of a 12-week program, and am absolutely loving it. I have already seen some great results, and I am very excited to say I have had no back pain. This girl definitely knows what she is doing! I have loved all of the workouts. There haven't been any that are too difficult for me or too easy. I can for sure see myself working with Bree for a very long time! Bree has also given me some great information with respect to nutrition and supplements.

Michelle Getzinger Feb 2, 2023

I have known Bree for about 10 years and her level of knowledge, experience and understanding is above and beyond. She takes pride in what she does and preaches. Very supportive throughout her coaching and putting you on a personal program based on on you and your needs. Keep up the amazing work and lifestyle.

Prab Thiara Feb 2, 2023

Bree is the most understanding and caring coach. I’ve been her client on and off since 2015. She’s seen me through many different series in life and many different goals. I used to have a ton of food intolerances too and she was always more than willing to work around them to make my meal plans enjoyable. I recommend her to anyone and everyone looking for a coach to help them reach their goals. Love you Bree! ❤️

Erin Keegan Feb 2, 2023

I have come across Bree's social media page a few different times and have always heard great things about her programs and finally decided to get on a program with her after having 4 pregnancies in 4 years I needed a BIG push to find the me time and a new gym program that challenged me. I was BLOWN away with my 30 day program, it wasn't more than an hour and wow; I have never been so challenged in my gym program. Loving working with her and I can't wait to start my next program in the new year.

Ashley Kilback Dec 12, 2022

I've been training with Bree since 2017. She is very professional, thorough, and friendly to work with! After starting my training/nutrition program with her and continuing to follow my program, I noticed a significant change in my body composition, while experiencing less fatigue, more strength, and increased self-confidence in my health and fitness. Bree is outstanding and I definitely recommended her!!!

Kia Lagodontis Dec 12, 2022

Working with Bree has completely changed my life. I knew I needed to make a change for myself but had no idea where to start. With her extensive knowledge, training and support I have been able to put the work in to see serious results. Her personalized workout plans make it easy to stick with and stay consistent! I’ve worked with her for the last year and she continues to teach me and challenge me in the best possible way. She is worth every penny!

Kelly Humphreys Dec 12, 2022

Bree was very knowledgeable and encouraging after my spinal fusion surgery. She wrote me a program to help ease me back into weightlifting and strengthen my core! She truly is a gem! Thanks Bree ✌️

Jacqueline Linke Nov 11, 2022

I have been working with Bree since 2017. She creates the most amazing workouts tailored to my abilities and skill level. I am given a strength training regime, including cardio days, as well. I have stuck with this program because it is challenging, varied and because, as a 57 year old, I feel strong, confident and I know it’s because of Bree’s program. She is inspiring, supportive and very knowledgeable! Thanks for helping feel incredible! ❤️

Janet Wood Nov 11, 2022

I’ve been training with Bree for several years. Her programs are challenging but attainable! She’s super approachable and takes the time to understand your goals. Bree is knowledgeable in nutrition and exercise. She personally practices what she teaches she goes far beyond ‘book knowledge’. She always makes time to talk you through an exercise or any concerns. Bree Hunter is 💯. I definitely recommend.

Jessica Skiftun Nov 11, 2022

I have worked with Bree for nearly 7 years now and she has been so helpful in keep me balanced. When I found her I was burnt out on strict meal plans , tons of fasted cardio , 5 day a week workouts , way too little carbs and fats and way too much protein from previous trainers. I wanted flexibility , more balance , less workouts , less counting every vegetable but still wanted to stay lean , be able to challenge my metabolism and Increase food intake and flexible workouts. Someone that worked with me and my lifestyle and needs and not make me fits into a strict patterns that eventually led to imbalance and burnout. Bree has been amazing and I feel like having a trainer makes life so easy, my workouts are simple and adjusted to my lifestyle. I have flexibility in food choices and macros . And I am even able to challenge my metabolism at the age of 45 and give my body more calories when my body needs it without excess weight gain. Having flexible macros has allowed me to maintain healthy physique without food restrictions and find the balance I need . Which make life less stressful . I think health is an absolute investment and I love the science behind keeping my body balanced . Bree has been an absolute investment in my health and wellness for years and I wouldn’t have it any other way . Michelle M

Michelle McBride Nov 11, 2022

“ Bree’s 30 day challenge was just what I needed to get back into a routine of working out and being more conscious of my diet. Her app and program are very user friendly and convenient, which keep me on track. I love being able to get my workouts done at home or on the go. The app also has great recipes and meal plans. She is always quick to respond to any questions you may have. What a difference a month has made. I feel so much stronger, confident in myself and like I am well on my way to a healthier me. Thanks Bree! “

Kk Hupps Nov 11, 2022

Bree’s program is a game changer! In less than two months working with Bree I am in the best shape of my life- even after having three kids! I am amazed at the changes my body has gone through in such a short amount of time. I’m leaner, more muscular and am able to push myself to new levels of fitness I never thought possible. Her workouts are dynamic, effective, challenging yet fun, and she makes sure they fit into your daily life and schedule. She’s taught me so much about nutrition and given me tools that I will continue to use for the rest of my life. On top of all that, Bree is very professional, patient and an immensely compassionate and kind person. So much more than a fitness instructor and nutrition coach, she is a friend who’s always there for you, your biggest cheerleader and support system. She has changed my life for the better and I highly recommend her!

Kirby Duyns Nov 11, 2022

Absolutely amazing workouts!! I started the 30 day challenge and am now on my 7th month!!! Its so fabulous, the workouts are always changing and challenging me!! I love to work out and this is definitely my new favorite!! The workouts are around 30 minutes each yet you get double the workout you would get at the gym and you get to do it from home!! The recipes are delicious with tones of choices and they make enough for the whole family!! I would recommend the 30 day challenge to everyone!!! Its so great!! Thanks Bree!!!

Crystal Davis Nov 11, 2022

I’ve had a great experience with Bree. After gyms shut down in 2020 I transitioned go home gym workouts. With Bree’s program I know what I’m doing each morning (even when I hate the workouts I need to do). Accountability is the only way to effective and lasting progress. We’re a year and a half in and value the access and programs each week!

Josiah Olson Nov 11, 2022

What a great program to get you back on track. The workouts are challenging, just the push you need to reach your goals. I’ve done number of different workout programs, and this is by far the best option if you want your results that last. Thanks Bree!

Chelsea Hughes Nov 11, 2022

It is crazy to believe that in two short weeks of working with Bree, I have gone from a person who did not have a dialed in routine with working out, eating consistently/mindfully, and with anxiety of working out around other people that was always holding me back & creating excuses. The confidence Bree has inspired in me comes from having someone completely down to earth, someone relatable, passionate, and truly nurturing in her approach to build strong and confident clients. She “walks the walk” along side her clients 💜 Her meal plan was easy to follow & after the first week of counting macros - I was able to grasp the balance of eating healthy, balanced & consistently (as she said I would) — she even creates the grocery list so I don’t have to fumble around, or have access waste. - nothing the money I have saved since less waste is amazing (especially during these crazy times of inflation) ⁃ the confidence I have when entering and leaving the gym is so motivating now. Seeing the results, feeling the results & getting excited for my workouts the night before - makes working out fun! ⁃ The food has been delicious. Bree was able to accommodate and take into consideration my pre-existing health conditions & my individual needs. ⁃ I am so stoked to see what goals I crush next in & out of the gym with Bree Hunter as my coach/trainer 💜

L J Nov 11, 2022

Bree will be your biggest advocate, supporter and asset as you journey through your personalized fitness and diet goals. I joined her program Jan 2022 for a 30 day challenge and kept going from there. The workouts are effective, the food and body stat tracking keeps you accountable but more importantly Bree truly cares. She goes above and beyond to help you reach your goals, meeting you where you are at. She’s a beauty on the outside but also on the inside. 5 stars and highly recommend joining her platform.

Debbie M Nov 11, 2022

This is the second time I've worked with Bree, the first was a few years ago when I was pregnant and through the post-partum period. It was a given that I'd hire her again when I got pregnant again nearly a year ago. She creates a totally individualized diet and exercise plan, makes adjustments as needed based on frequent evaluations, and is often available in real time by chat to discuss questions or issues that come up. For all this, the cost is surprisingly reasonable. I highly recommend!

Rachel Felber Nov 11, 2022

Hiring Bree was one of the best decisions I've made. I had previously tried everything on the market, videos, weight-loss programs, etc.I always thought that I exercised enough and ate right but learning from Bree taught me the right way to fuel my body and workout in a way that helped me reach my goals. Bree was my last fitness/nutrition program because 7 years later I'm still working with her!

Laurie Elliott Nov 11, 2022
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