12 Week Body Transformation

No Pills. No Shakes. No Gimmicks

What can you achieve?

Safe, steady progression with a holistic, global approach to your health and wellness. This goes beyond the workout and straight to the heart of your habits. At Z Physique, we get to know you — what motivates, and what inspires you. And in just 12 weeks, you will see measurable, inspiring changes in your body and your life.

Who is this program for?

Whether you have 5lbs to lose, or 200lbs — this program is perfectly designed to meet you exactly where you are. 12 weeks is the ideal amount of time to jump-start a larger transformation.

We give each client a truly custom approach which leads to lasting change

This sets the stage for sustainable weight loss that is the result of eating more nourishing foods, with workouts that are appropriate for your metabolism and fitness level.

It's like having a personal trainer, nutritional specialist, and lifestyle coach — all in one.

If you want to succeed, you will. And you'll achieve results without tearing your body apart with over-ambitious, aggressive training sessions.

"No pain, no gain" is a myth. Sometimes the smartest workout is less of a workout. The key is knowing what your body needs, and equipping you with the most effective tools.

It's the perfect amount of time for you to establish life-long healthy, sustainable habits.

At Z Physique we provide an effective, smart alternative to achieve your healthiest, most vibrant life possible — and it all start in just 12 weeks.

Disclaimer: Z Physique LLC offers health, fitness, and nutritional information and is for educational purposes only. It is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment of health conditions. Please consult your physician or other healthcare professional before beginning or changing any fitness &/or nutrition program to make sure that it is appropriate for your needs. Individual results will vary. Results are not promised or guaranteed.

Module 1 Weeks 1-4
Unit 1 Day 1: Introduction & How is a lasting lifestyle change achieved?
Unit 2 Goal/Habit/Mindset Resources
Unit 3 Day 2: How to create the right goals just for you?
Unit 4 Day 3: Preparing for setbacks and challenges
Unit 5 Day 4: Changing habits, a practical guide
Unit 6 Day 5: Sleep- Overview-Why is it important
Unit 7 Day 6: How to sleep better? A practical guide
Unit 8 Day 7: A Winner Mindset
Unit 9 Day 8: Eating to lose weight - principles that help anyone eat so that it helps burn fat away with maximal efficiency
Unit 10 Day 9: Meal Preparation
Unit 11 Day 10: Meal Timing- how often should you eat?
Unit 12 Day 11: Why should you stay well hydrated?
Unit 13 Day 12: Common problems when starting a new diet
Unit 14 Day 13: How to eat smart outside your home and on a trip
Unit 15 Day 14: Artificial sweeteners - what you should know and which ones to avoid?
Unit 16 Day 15: Are micronutrients important to consider in your diet?
Unit 17 Day 16: Protein - building blocks of the body
Unit 18 Day 17: Protein - from which sources?
Unit 19 Day 18: Carbohydrates - how to eat carbs the smart way?
Unit 20 Day 19: Fat - the fuel for metabolism
Unit 21 Day 20: Fiber - why do you need it and where to get it?
Unit 22 Day 21: Supplements to support and boost your goals
Unit 23 Day 22: How to handle stress and recover more efficiently?
Unit 24 Day 23: What physiological measurements should you monitor?
Unit 25 Day 24: What lab tests should you monitor?
Unit 26 Day 25: Controlled cheating - good bye emotional eating! How can you “cheat” without a guilty conscience?
Unit 27 Day 26: How can you enjoy an occasional alcoholic beverage without harming your metabolism and health?
Unit 28 Day 27: Physical activity Introduction
Unit 29 Day 28: Physical activity in Practice
Unit 30 Day 29: Stretching Videos
Unit 31 Day 30: Home Workout Exercise Videos
Module 2 Weeks 5-8
Unit 1 Calendar
Unit 2 Tracking Sheets
Unit 3 1: Monday
Unit 4 1: Tuesday
Unit 5 1: Wednesday
Unit 6 1: Thursday
Unit 7 1: Friday
Unit 8 1: Saturday
Unit 9 1: Sunday
Unit 10 2: Monday
Unit 11 2: Tuesday
Unit 12 2: Wednesday
Unit 13 2: Thursday
Unit 14 2: Friday
Unit 15 2: Saturday
Unit 16 2: Sunday
Unit 17 3: Monday
Unit 18 3: Tuesday
Unit 19 3: Wednesday
Unit 20 3: Thursday
Unit 21 3: Friday
Unit 22 3: Saturday
Unit 23 3: Sunday
Unit 24 4: Monday
Unit 25 4: Tuesday
Unit 26 4: Wednesday
Unit 27 4: Thursday
Unit 28 4: Friday
Unit 29 4: Saturday
Unit 30 4: Sunday
Module 3 Weeks 9-12
Unit 1 5: Monday
Unit 2 5: Tuesday
Unit 3 5: Wednesday
Unit 4 5: Thursday
Unit 5 5: Friday
Unit 6 5: Saturday
Unit 7 5: Sunday
Unit 8 6: Monday
Unit 9 6: Tuesday
Unit 10 6: Wednesday
Unit 11 6: Thursday
Unit 12 6: Friday
Unit 13 6: Saturday
Unit 14 6: Sunday
Unit 15 7: Monday
Unit 16 7: Tuesday
Unit 17 7: Wednesday
Unit 18 7: Thursday
Unit 19 7: Friday
Unit 20 7: Saturday
Unit 21 7: Sunday
Unit 22 8: Monday
Unit 23 8: Tuesday
Unit 24 8: Wednesday
Unit 25 8: Thursday
Unit 26 8: Friday
Unit 27 8: Saturday
Unit 28 8: Sunday
Module 4 Bonus: Physical Activity
Unit 1 Aerobic exercise - principles and a simple guide
Unit 2 Creating an effective workout plan
Unit 3 Daily Physical Activity & NEAT
Unit 4 Nutrition and supplements in support of physical activity
Unit 5 High-intensity aerobic training - kickstart your metabolism
Unit 6 HIIT - fat burning x10
Unit 7 Principles of Building Muscles
Unit 8 Resistance training - one of the best tools for burning fat, if used correctly
Unit 9 Fitness Tests
Unit 10 Essential Exercise Equipment
Module 5 Additional Resources
Unit 1 60 Quick & Easy Whole Food Recipes