12 Week Exercise Plan for Weight Loss in Salmon Arm, BC

Looking for a workout plan that is ideal for someone new to exercise? You need a step-by-step manual to assist you in losing weight. Here is a 12-week schedule that provides you with all the resources you require, such as:

  • Workouts combining cardio, weight training, and flexibility
  • Quick suggestions to keep you on course
  • Weekly check-ins to keep track of your progress

It might sound easy, but 12 weeks requires a lot of commitment. There will be ups and downs and it’s certain that some weeks will go well while others won’t. I will assist you through these challenges by providing you with weekly consultations to keep you motivated and track your progress. we work together and tailor your workout schedule and meal plan so that it is a custom fit for your body and your goals. I’ll also encourage you to get some exercise by doing something fun like walking, riding a bike, going on a hike with a friend, or taking your kids to the park for a game of Frisbee or tag.

If this is your first time exercising, we’ll go through the fundamentals of both cardio workouts and strength training. If you are seasoned, we’ll customize your plan so that it is more advanced.

Prior to Beginning a Weight Loss Program

Before beginning this or any 12-week weight loss program, there are a few wise things to take care of:

  • If you have any injuries, illnesses, or are on medication, see your doctor.
  • Decide when you will exercise (for example, in the morning, during lunch, or after work) and record your decision in your fitness diary or calendar.
  • Locate or buy the necessary footwear, attire, or equipment.

Establish goals, put them in writing, and display them where you can see them.

  • Make a note of your measurements after taking them. To gauge your improvement, retake them every four weeks. You also want to keep track of weight fluctuation

What Exercise Plan Is The Best For A 12-Week Fat Loss Transformation?

All elements of general fitness are covered in this session, including cardio, weight training, core training, etc. Within those bounds, we will work towards muscle growth by incorporating workouts that target all muscle groups. We’ll do this my including a variety of types of exercise like LISS and HIIT for cardio, weightlifting, resistance band work, bodyweight exercises, static and dynamic work for the core and support muscles, and so on.

If you are just getting started with exercise or are returning to it, your first aim may be to reduce weight quickly, or to feel stronger. Never dwell on any of the different limitations you experience. We’ll set manageable, modest personal goals and work towards them together. I hope that you’re able to make each workout a new personal best. Nobody will ever expect you to provide more than that.

Activity & Exercise Routine

I aim to increase your daily activity levels in combination with your customized programming to give you the best possible results. We both know that setting impossible goals is a recipe for failure so getting out to have some fun is a great way to get started. Try something new your first week.

To build strength in the form of lean muscle we’ll be incorporating strength training into your routine. I’ll assess your situation and develop a plan that works for you and your lifestyle. If you plan to work out from home with limited access to weights that’s fine, you’ll still be able to get results. Either way, we’ll be switching up your workouts every 4 weeks. You’ll have access to your plans via the Bree Hunter Fitness App.

I also ensure that you have access to a meal plan and a library of recipes that fit within your customized macronutrient targets.

Diet Plan for this Transformation Program

Eating to fuel your body might seem like one of the hardest parts of a fitness journey; however, when you’re work with me that struggle goes away. When you sign up for the 12-week transformation program, we work together create your customized macronutrient targets. I’ll walk you through how to hit your targets and provide you with 100’s of recipes to get you started. We’ll reassess along the way and game plan the best way for you to meet your ever evolving goals.

Take Part In My 12 Week Exercise Program for Weight Loss

If you’re looking to start your fitness journey, a 12 week program is a great way to do that. Join me and we’ll work together to meet your goals quickly and safely. I have the necessary experience and training to help a variety of people, including pregnant people and those trying to get back to their pre baby body. With a toolkit of support services you’ll never feel alone during this process.

Contact me today for additional details on how to get started on your health and fitness journey.

Let’s Talk Transformation


12 week Exercise Plan for weightloss Ashley

I started working with Bree in March, and she has completely changed my whole perspective of nutrition and working out. In just 14 weeks she has taken my body to a whole new level that I didn’t even think was possible. At 12 weeks in I even competed in my first ABBA bikini competition, all because of Bree’s knowledge and support. This is a coach who truly cares about you, and puts in the time and effort to make sure you succeed. I’m healthy, energetic and MORE than excited to continue training with her and see where she takes me for my next goal! Thanks again Bree!


Jill J

12 week Exercise Plan for weightloss Jill J

I have had the pleasure of having Bree as my fitness coach for the past 3 months now, and in this time I am blown away with my results. She makes each workout challenging, creative, and most importantly fun! She motivated me to push past my perceived limits to get results. Winning 1st place overall in my first fitness competition and getting my pro card would not have happened with out you babe!


12 week Exercise Plan for weightloss Tricia

These are Tricia’s transformation photos at the end of her 12 week program. When Tricia signed up for my program she wanted to make changes but needed guidance. She was doing countless hours of running each week and couldn’t seem to get the body she desired. We changed her focus from running to weights and HIIT training, and removed foods from her diet that would not be conducive to her goals. Fast forward 12 weeks and the changes in her physique are incredible. She has gained lean muscle mass and lost a significant amount of body fat. Now is where the fun begins. For her next phase we will literally transform her body even further by continuing with weight lifting and incorporating carb cycling and reverse dieting!!!

Starting 12 weeks ago I wasn’t sure what kind of results I could expect being that I’ve had three kids and am far from my 20’s! I learned so much from Bree and the results far exceeded the expectations I had for myself. If certain areas of my body weren’t responding, Bree would mix it up and sure enough results would soon follow. I’m excited to continue on this journey and see what my body is capable of! –Tricia

Amy Holzer

12 week Exercise Plan for weightloss Amy

Today marks the end of my 12 week transformation program. At the beginning of this program I can truthfully say that I was very reluctant and scared to start working out. After already having one back surgery and currently battling with another disc herniation, things in my exercise world were meek to say the least. I had spoken with some of Bree’s previously clients and with nothing but raving reviews from them I decided to give it a shot. I emailed Bree, and that was the best decision I could have ever made. Bree put together a complete package that focused on flexibility and strength training for my back. She was very cognitive, and super careful as to what was in the workout program, making sure that nothing I did would lead to further injury.  Outside of the workouts, her availability to always answer my somewhat ridiculously questions, she always offered to go through the exercises with me to make sure that I was executing them correctly as to not put myself in a place where another injury could be possible. I am very happy with the results of these past twelve weeks and have definitely hit the goals that we set out to achieve. I can now truthfully say that my only regret is not contacting Bree sooner.I cant thank you enough!



12 week Exercise Plan for weightloss Victoria

The goal was to be in the “Best shape of my life” by my 24th Birthday… I have always been one to set goals for myself and I am a natural dreamer. So when I made this proclamation just 9 weeks before my birthday it could be said that I was being, shall we say optimistic? To top it off I wasn’t only going to be in good shape, I was “going to compete in a WBFF competition this July!” After contacting Bree Lind over email I got a timely 6am reply (or some ungodly hour that I was definitely not awake for) She was willing to meet with my chunky ass, and not next week… like tomorrow. And so it began!

I quickly thought of Bree as more than just another personal trainer who I barely knew, she was someone I looked up to.

She is a no-bullshit type of gal. She tells you how it is, when it is, and she doesn’t over-complicate it. She also lives the lifestyle herself. She eats what you eat and trains just as much (OK more) than you, so SHE GETS IT.


12 week Exercise Plan for weightloss Patricia

I had been working out for about a year, and was at the point where I was starting to feel really lost in the gym. There is so much information out there and I was feeling really overwhelmed and discourage. I was talking to my sister who had been a client of Brees a few years and she had nothing but great things to say so I figured what the heck I’ll give it a try. I emailed Bree and she got back to me right away. I was really nervous about getting a personal trainer. You have someone to be accountable to besides yourself and that can be intimidating. But as soon as I spoke with Bree, I felt relieved. She was kind, understanding and just genuinely seemed like a good person. So we started the process of setting up my program. She was understanding of my job, as I am a shift worker and work long hours and flip between nights and days, and tailored my program to work with my demanding schedule.

After I got my first set of work outs and my customized macro nutrition plan…it was on. The work outs where challenging and kept me on my toes. I loved that they changed every month and gave me structure. I started to see suddle changes in my body, which was awesome. Getting used to tracking marcos was a whole new ball game, I had never tracked my food before. It took me awhile to get used to it but soon became a habit and I enjoyed trying to get as close to those numbers as possible.

About half way through I started to get discouraged, the holidays had come and gone. I won’t lie I didn’t stay 100% commited to my program. At one of my check ins Bree could tell I was feeling down and decided it was time to chat. I told her how I was feeling and she understood where I was coming from and gave me the motativation to get back on track and finish the last half of my program stronger then I had started.

At the end of my 12 weeks Bree sent me my comparison picture and I was in shock. I never excepted to get the results that I did. Never in my wildest dreams had I imagined I could look that different in 12 weeks. Bree you are amazing and thank you. Thank you for everything you do. I am so lucky to have you as a trainer.

I hope this testimonial will help you in your journey in some way. If you have the pleasure of working with Bree you won’t regret it.


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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