Forma Training & Nutrition is a privately owned coaching company designed for women who want to build strength, fuel properly, and improve performance without burnout or restrictive dieting. Clients range from beginners to experienced lifters who want a more sustainable, female physiology-aware approach.

No. Programs are customized based on your current experience, goals, and lifestyle. Whether you’re new to strength training or well experienced, coaching is tailored to meet you where you are.

To personalize your program, we’ll ask about:

• Your goals

• Any current or past injuries

• Your training history

• food likes/dislikes

This information helps us build a plan that’s effective, safe, and aligned with your lifestyle.

Male clients are accepted by referral or prior professional relationship only. For referral inquiries, please reach out through the contact form.

Both. Forma offers In-person training, and online coaching for clients who want structure, accountability, and expert guidance remotely.

Training and nutrition guidance are built around:

• Your goals

• Training history

• Recovery (sleep)

• Previous/ current injuries

• Lifestyle demands

• Individual response to volume, intensity, and fuel

There is no one-size-fits-all approach.

Yes. Forma provides weekly, personalized meal plans based on your preferences, lifestyle, training demands, and goals.

Plans include:

• Daily calorie and macro targets

• Balanced protein, carbohydrate, and fat intake

• Practical meals designed to support training, recovery, and hormones

Meal plans are adjusted regularly as your training, schedule, and needs evolve.

It depends on the client and their goals. Tracking food can be a helpful tool, but it’s never required.

If detailed tracking feels stressful or has the potential to trigger past disordered eating patterns, we intentionally avoid it. In those cases, we use structured meal plans with clear portions and prepared meal guidance instead.

Food tracking is simply one option we apply thoughtfully and only when it supports the client—not at the expense of their relationship with food.

Yes. Forma uses a private coaching app to deliver training, nutrition guidance, and client communication in one place.

The app includes structured training programs, nutrition guidance, habit and lifestyle tracking, progress monitoring, and direct communication to support consistency and long-term results.

Forma supports fat loss when appropriate, using a safe, monitored caloric deficit.

Women’s bodies are nuanced, and weight loss is not approached aggressively or blindly. We carefully monitor:

• Energy levels

• Training performance

• Recovery

• Signs of low energy availability (LEA)

If indicators of under-fueling appear, nutrition is adjusted immediately to protect health and long-term results.

Strength, performance, and metabolic health always remain the priority description.

Forma is not a generic program or mass-produced content.

This is a personal coached experience built around you — your body, your lifestyle, and your long-term goals. Every client receives intentional guidance, real feedback, and programming that evolves as they do.

Forma’s foundation is women’s physiology and current research. Women do not respond to training, nutrition, or stress the same way men do, and Forma is built specifically with that understanding. This is not borrowed programming or recycled content— it’s personalized application with real-world results.

This is also not a quick fix.

Forma is a lifestyle-based training and nutrition approach designed to change body composition over time. Sometimes that includes fat loss. Sometimes it means building muscle, improving bone density, lifestyle functionality, restoring energy, or improving performance. The focus is always on results that last.

Forma is a high-return investment.
Every piece you put in supports your strength, confidence, health, and longevity — not just now, but long after the program itself.

Forma does not use a one-size-fits-all approach. We prioritize both progress and well-being.

If traditional fitness or nutrition programs have felt restrictive, obsessive, or triggering in the past, we adapt the structure to support you—not overwhelm you. This may mean avoiding calorie tracking, and weighing in and focusing on adequate fueling, emphasizing strength and performance over numbers, and progressing at a pace that feels sustainable.

Your history, boundaries, and comfort level are always respected. Our goal is to help you build strength, confidence, and consistency without recreating harmful patterns.

Body composition is not about chasing the lowest number on the scale. It’s about changing how your body is built.

Forma focuses on increasing lean muscle, reducing excess body fat when appropriate, and improving how the body uses energy. Because muscle is denser than fat, the scale may change slowly — or not at all — even while the body becomes visibly leaner, stronger, and more defined.

This process requires proper fueling, progressive training, and recovery. Aggressive dieting and under-eating work against body recomposition and are intentionally avoided.

At Forma, body composition changes are guided, monitored, and adjusted over time. The goal is not rapid transformation, but sustainable change that holds through real life.

The result is a body that looks different, performs better, and maintains its progress without constant restriction.

Yes. All Forma coaching programs require a 10-week minimum commitment. This allows enough time to build consistency, create real change, and see meaningful results.

What coaching options are available?
Forma offers two coaching options:

1:1 Coaching (In-Person)

A 10-week program that includes one in-person session per week, personalized training, custom macro-based meal planning, and ongoing support.

Online Coaching

A 10-week program delivered fully online with customized exercise programming for home or the gym, personalized macro-based meal planning, weekly check-ins, and accountability support. This option does not include in-person sessions.

1:1 Coaching (In-Person) — $750
A 10-week program that includes:

• (1) in-person training session per week

• Personalized training program

• Custom macro-based meal planning

• Ongoing coaching support and accountability

• Weekly check-ins and accountability support

Online Coaching — $400
A 10-week program delivered fully online that includes:

• Customized exercise programming (home or gym)

• Custom macro-based meal planning

• Weekly check-ins and accountability support

• Ongoing coaching support and accountability

Online coaching does not include in-person sessions.

Payment
All Forma coaching programs require payment in full at the start of the 10-week commitment. Coaching includes immediate access to personalized programming, custom macros, and ongoing support. For this reason, all payments are non-refundable once the program begins.

Make-Up Sessions
Clients may schedule up to two make-up sessions per month. Make-up sessions are intended to accommodate occasional scheduling conflicts.

Cancellations & Attendance
Consistent attendance is an important part of progress. Missed sessions without notice are forfeited. Advance communication is always appreciated and helps us find the best solution when possible.

Pausing a Program
Programs may be paused in the case of unforeseen circumstances, such as illness or pre-communicated travel. Pauses must be discussed in advance whenever possible and are handled on a case-by-case basis.

Coaching agreement Termination

Forma is a private coaching company and reserves the right to terminate a coaching agreement if repeated cancellations, missed sessions, or lack of communication interfere with the integrity of the program or the coaching relationship.