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FAT LOSS 101:

The Healthy Weight Loss Guide

 

A comprehensive course on how to lose fat in a healthy, sustainable way to keep it off for good!

 

 

 

Registration reopens in January

JOIN THE WAITLIST!

FAT LOSS 101:

The Healthy Weight Loss Guide

A comprehensive course on how to lose fat in a healthy, sustainable way to keep it off for good!

Registration reopens January 2024

Register now!

Are you tired of having a love/hate relationship with your body?

If you…

  • have ever broken down in tears looking through the camera roll in your phone and seeing before pictures, before pictures, before pictures… but still no after photo.

    • have your “goal clothes” sitting in the bottom of your drawer, with tags still on.

      • feel like you’ve been on a perpetual diet, trying to lose weight for years… always ordering the damn chicken caesar when everyone else is getting burgers

        • feel like stepping on the scale is disheartening at best and soul-crushing at worst

          • are so tired of the constant stream of conflicting advice on the internet and find yourself wondering, “is any of this real?”

If you…

  • have ever broken down in tears looking through the camera roll in your phone and seeing before pictures, before pictures, before pictures… but still no after photo.
  • have your “goal clothes” sitting in the bottom of your drawer, with tags still on.
  • feel like you’ve been on a perpetual diet, trying to lose weight for years… always ordering the damn chicken caesar when everyone else is getting burgers
  • feel like stepping on the scale is disheartening at best and soul-crushing at worst
  • are so tired of the constant stream of conflicting advice on the internet and find yourself wondering, “is any of this real?”
You’re not alone.

Are you tired of having a love/hate relationship with your body?

If you…

  • have ever broken down in tears looking through the camera roll in your phone and seeing before pictures, before pictures, before pictures… but still no after photo.
  • have your “goal clothes” sitting in the bottom of your drawer, with tags still on.
  • feel like you’ve been on a perpetual diet, trying to lose weight for years… always ordering the damn chicken caesar when everyone else is getting burgers
  • feel like stepping on the scale is disheartening at best and soul-crushing at worst
  • are so tired of the constant stream of conflicting advice on the internet and find yourself wondering, “is any of this real?”

If you…

  • have ever broken down in tears looking through the camera roll in your phone and seeing before pictures, before pictures, before pictures… but still no after photo.

    • have your “goal clothes” sitting in the bottom of your drawer, with tags still on.

      • feel like you’ve been on a perpetual diet, trying to lose weight for years… always ordering the damn chicken caesar when everyone else is getting burgers

        • feel like stepping on the scale is disheartening at best and soul-crushing at worst

          • are so tired of the constant stream of conflicting advice on the internet and find yourself wondering, “is any of this real?”
You’re not alone.

You’re in the right place.

Weight loss should NOT feel like a battleground.

Fighting constant hunger and cravings, counting the seconds on the stair master, and feeling like you’re waging war on your body, are NOT the vibe.

I want in - Join the waitlist!

We get it.

We know how...

physically and mentally draining it can be to feel like you’re doing everything right and still come up short.

frustrating and hopelessly discouraging it is to step on the scale week after week, month after month, and see it stuck yet again

exasperating it is when people tell you ‘just eat less and move more’, or ‘park further away from the store so that you have to walk more’. 

dizzying the constant influx of trendy workouts and fad diets is.

And to top it all off, everyone is trying to convince you that THEIR solution is the right solution, but when you get into it, you quickly realize that it’s just more of the same cookie-cutter advice that doesn’t work and isn’t realistic to stick too long-term.

We get it.

We know how...

physically and mentally draining it can be to feel like you’re doing everything right and still come up short.

frustrating and hopelessly discouraging it is to step on the scale week after week, month after month, and see it stuck yet again

exasperating it is when people tell you ‘just eat less and move more’, or ‘park further away from the store so that you have to walk more’. 

dizzying the constant influx of trendy workouts and fad diets is.

And to top it all off, everyone is trying to convince you that THEIR solution is the right solution, but when you get into it, you quickly realize that it’s just more of the same cookie-cutter advice that doesn’t work and isn’t realistic to stick too long-term.

That’s where Holistic Fitness Labs is different.

We recognize that you are unique.

You have a different biology, experience, history, mindset, and relationship with food than any of our other students. We see you for you and provide a customized journey to help you reach your goals in a healthy way

We prioritize sustainability.

Over 95% of people who lose a significant amount of weight end up gaining it back within 5 years! We want you to be in the 5% who keep it off for good. We take a gentle approach to get you long-term success.

We know the science AND the real-life application.

We’ve put in hundreds of hours of research and have hundreds of hours of practical experience, and it shows in all of our programmings.

Imagine a world where...

✓ Maintaining your dream body is effortless. You never have to think about dieting again. It feels like you and your body are on the same team.

✓ You feel confident and sexy in your clothes (and out of em!). No more hiding behind big hoodies and feeling like your jeans are a form of torture anytime you have to sit down in them.

✓ You can go out with friends without worrying about what you eat, indulge on date night, and you embrace amazing new foods on vacation.

✓ Seeing yourself in the mirror or in pictures doesn’t make you feel ashamed, frustrated, or guilty. Instead, you feel so damn proud of yourself for prioritizing your physical and mental health.

✓ You feel strong, powerful, and capable! You feel energy like you’ve never had before. No more dragging yourself through the day. You feel healthy AF.

     

This isn't just a dream.

This could be your reality.

Introducing...

FAT LOSS 101:

The Healthy Weight Loss Guide

 
Lose weight in a healthy and sustainable way so that you never have to diet again. 

Registration reopens JANUARY 2024.
Spaces are LIMITED -- sign up for the waitlist so you don't miss out.

Fat Loss 101: Payment Plan

$275/m

For 6 months (total: $1650 USD)

  • Lifetime access to all course materials
  • 6 months of coaching support via live group workshops
  • 6 months of group and coaching support in the facebook group
  • Workout programs & tools to help guide you on your journey
  • Discounts on future courses
Join The Waitlist

Fat Loss 101: Paid in Full

$1500

SAVE $150 with a one time payment

  • Everything the same as with the payment plan
  • Just cheaper!
Join The Waitlist

The last weight loss program you will ever need.

 

Here's the TRUTH

Almost everything you’ve been told about weight loss is a lie and is actually making it harder for you to lose weight!

Crash diets, prolonged intense exercise, and cutting out entire food groups is not only unsustainable, but these practices can also completely wreck your metabolism and ruin your hormones. None of these are designed to get you long term results.

They’re designed to sell more programs.

 

     

     

⮕ How do they do this?

By getting you fast results. So you can feel like it’s working. So you can tell all your friends to try it too. So you can post about it on social media. And more people will buy the programs.

But since the program is not designed to be sustainable and not specific to you and your body, you regain the weight.

 

     

     

⮕ So what do you do?

You go back to what “worked” before. You rejoin the program that got you fast results. And the cycle continues. You become a customer for life—if not of that specific program, of the weight loss industry as a whole.

But weight loss should NOT be a life-long journey.

     

Here's the TRUTH

Almost everything you’ve been told about weight loss is a lie and is actually making it harder for you to lose weight!

 

Our goal for you is to finally get the results you want and lose the weight once and for all.

Fat Loss 101 is the first of it’s kind that is...

SUSTAINABLE

If your weight loss program isn’t sustainable, your results won’t be sustainable either. To make this program sustainable, we focus on building healthy habits, optimal nutrition, improving overall health, and not overdoing exercise.

CUSTOMIZED

Your background, your hormones, your body composition and your likes and dislikes play a huge role in what your body needs to lose fat. A generic, one-size fits all plan isn’t going to cut it.

HOLISTIC

We consider the body as a whole, interconnected, complex system. In this course, we deep-dive into ALL areas of holistic health, including sleep, stress, hormones, mindset, and more.

EDUCATIONAL

Most programs only give you rules and don’t explain how and why things are supposed to work. But this course teaches you not only what to do but also why. You'll be confident you can trust the process because you'll know the process.

COMPLETE

Losing weight is only the first half of the journey. Keeping it off is just as important, if not more so. We aren’t going to leave you hanging once you reach your goals. We’ll teach you how to maintain your physique after you reach your goals.

Our goal for you is to finally get the results you want and lose the weight once and for all.

Fat Loss 101 is the first of it’s kind that is...

SUSTAINABLE

If your weight loss program isn’t sustainable, your results won’t be sustainable either. To make this program sustainable, we focus on building healthy habits, optimal nutrition, improving overall health, and not overdoing exercise.

CUSTOMIZED

Your background, your hormones, your body composition and your likes and dislikes play a huge role in what your body needs to lose fat. A generic, one-size fits all plan isn’t going to cut it.

HOLISTIC

We consider the body as a whole, interconnected, complex system. In this course, we deep-dive into ALL areas of holistic health, including sleep, stress, hormones, mindset, and more.

EDUCATIONAL

Most programs only give you rules and don’t explain how and why things are supposed to work. But this course teaches you not only what to do but also why. You'll be confident you can trust the process because you'll know the process.

COMPLETE

Losing weight is only the first half of the journey. Keeping it off is just as important, if not more so. We aren’t going to leave you hanging once you reach your goals. We’ll teach you how to maintain your physique after you reach your goals.

We aren’t promising that:

  • you’ll lose weight fast
  • this will be an easy, quick fix
  • you’ll get a 6 pack in 6 weeks
  • it won’t require discipline, determination, and patience

We are promising that:

This will be the last weight loss program you’ll ever need

You have our promise:

Fat Loss 101 is different

If you’re wondering exactly what makes Fat Loss 101 different from any other weight loss program out there – look no further…

Other Fat Loss Programs

 
❌ Focuses on total weight loss

❌ Tanks your metabolism

❌ Lots of cardio

❌ No direct coaching support

❌ Compromises health to lose weight

❌ 6 weeks or less

❌ Gimmicks and trendy buzzwords

❌ Lose results as quickly as you got them

❌ Have to avoid cake forever in order to maintain results

Fat Loss 101 

✅ Focuses on body fat loss to actually make you leaner

✅ Supports optimal metabolic rate

✅ Cardio is OPTIONAL

✅ Have a coach at your fingertips

✅ An entire module dedicated to improving health

✅ 6 months

✅ Science-backed strategies

✅ Keep the weight off after you lose it

✅ Won’t have to stay in a “diet mindset” to keep results

Put me on the waitlist!

This course will teach you how to:

Lose Fat

Learn science-backed strategies and systems to lose fat and improve your overall health in a sustainable way. As a bonus, get a accomplishment and self-trust from finally follow through on the promises you’ve made to yourself.

Keep it Off

Optimize your metabolism and lifestyle to maintain your physique long after the program is over with a balanced lifestyle. You won’t be stuck feeling like you’re in constant diet mode just to maintain your results.

Feel Good

Losing weight shouldn’t feel like punishment. Fitness should make you feel stronger, healthier, and better. Our comprehensive program, paired community and coach, will make you feel empowered, successful, and unstoppable.

Here's what's included:

Course Content

✔️ Lifetime access to video lectures for every module

✔️ Audio files for all lectures so you can listen on the go or as you read along to the PDF

✔️ A PDF of all the information in textbook format if you learn better through reading or want to quickly reference information

Group Coaching Support

✔️ 6 months of group support with all classmates via a private Facebook forum where Marisa will be answering questions

✔️ 6 months of LIVE monthly group workshops with Marisa where you can ask ALL of your questions and get answers in real-time

Workout Programs

✔️ 6 downloadable workout programs for you to choose from

✔️Choose your frequency: 2-6 days per week

✔️ Choose your equipment: gym friendly, dumbbell and resistance band only, and resistance band only

Tools & Spreadsheets

✔️ Marisa's exclusive Macro Averager tool to hack your macro tracking

✔️ A Fat Loss Journey planner to help you streamline your journey

✔️ Progress tracker because you WILL see progress!

✔️ & more

The Course Outline:

1. Welcome - Course intro, why this isn't your average fat loss course, how to set goals, and how to use the course.

2. About the Metabolism - Everything you need to know about the metabolism in order to lose fat efficiently and effectively

3. Fat Loss Principles - Everything you need to know about losing fat and keeping it off for good

4. What to Expect - An overview of your fat loss timeline and metrics of progress to track your journey

5. How to Lose Fat - The step by step breakdown of how to lose fat the right way

6. Macros & Nutrition - Determine your macros, macro tracking hacks, and important nutrition facts 

7. Workouts - How to train on a your fat loss journey (hint: no cardio required)

8. Health - Navigating PCOS, hormone issues, autoimmunity, gut issues, inflammation, cortisol, & more 

9. Sleep & Stress - WHY sleep and stress matter more than you think, how they affect your metabolism, and exclusive strategies on how to improve these factors.

10. Mindset - Arguably the most important part of losing fat. We'll delve into ALL of our best tips on how to silence your inner critic, manage your mindset, and optimize results.

11. Next Steps - You’ve reached your goal weight! Now what? We give you the exact strategies to maintain your results long term or continue with your journey

Bonus Modules:

How to Lose Fat WITHOUT Tracking Macros

If your relationship with food prevents you from being able to track macros, you can still lose fat! This bonus explains how.

Supplement Guide

Supplements are NOT necessary to lose fat. But if you want to add them in for a little boost, this bonus will give some top recommendations.

Understanding Your Menstrual Cycle

Monthly hormonal fluctuations impact how we should train and eat to optimize results. This module explains how!

Yes! I Want To Join The Waitlist

You might be thinking…

But wait, I want to lose the weight NOW.

I don’t want to take it slow…

We hear you.

We want you to reach your goals as quickly as possible too.

But consider these two paths:

"Fast" fat loss

 

Lose some weight with a ton of cardio before your friend’s wedding, but regain it all within 4 weeks.

Lose some weight again with a juice cleanse before your vacation but gain it all back plus 1-2 more pounds afterwards.

Use fast weight loss programs to lose a little weight before events but never maintain your results. Always have to be weary of your coworker who brings donuts to work on Fridays.

End up slowing down your metabolism with your chronic dieting and slowly watch the weight pile on over the years.

Have constant low-grade anxiety about your body for the next 60-80 years, never being able to keep the weight off after you lose it. 

Sustainable fat loss

 

Take the slow and steady approach now to lose fat in a healthy, sustainable way.

You might not look the way you want for your vacation in 2 months or your friend’s wedding in 6 months.

But when you do reach your goals, you’ll have your ideal physique AND be able to maintain weight on a calorie intake that is sustainable and makes you happy.

Eat a slice or two of cake at your son’s birthday party without worrying that it will make you gain weight. Doing a juice cleanse before a vacation doesn’t even cross your mind. Feel confident in a swimsuit anytime, anywhere.

Never have to think about weight loss again. Your body is happily and healthfully maintaining your ideal physique. 

Okay, that makes sense but...

Join the waitlist!

 Who this course is for...

This course is for you if...

 

✅ Want to lost fat and keep it off forever

✅ Are serious about results and want to do the work. We want you to feel good about your progress!

✅ Are ready to not only transform how you look physically but also how you feel physically and mentally

✅ Are excited to reach your full potential and see what you’re really capable of when you have a high-quality, science-backed holistic program to follow

✅ Listening to your body, nourishing it with a variety of whole foods, improving your sleep, reducing your stress, building a lifestyle you love, and feeling good in your own skin sounds amazing to you

This course is NOT for you if...

 

❌ Do not want to get any leaner than you already are

❌ Don’t mind yo-yo dieting and regaining the weight next month, you just wanna lose some weight NOW

❌ Don't work well within a self-paced environment and don't want to be responsible for implementing the strategies in this program yourself

❌ Have a slow metabolism. Use our calculator below to see if your metabolism is healthy

❌ You just wanna do some 10-minute ab workouts, get a six pack, and be on your way (spoiler alert: it doesn’t work like that)

 

Think about it...

 

How long have you been stuck in your weight loss journey?

How many times have you told yourself "I'll start on Monday"?

How long have you been feeling powerless to change your body?

Has it been 6 months? A year? So long being unhappy with your body just feels "normal"?

This course is your answer to FINALLY put an end to all of that.

To leave all of that frustration, disappointment, and exhaustion behind.

And to never have to think about losing weight ever again.

 

That’s priceless.

   

Are you ready to lose fat for good?

Registration for Fat Loss 101 is NOW OPEN!

Due to the coaching component of the course, spaces will be LIMITED. 
Registration reopens JANUARY 2024. 

Sign up for the waitlist so you don't miss out. 

Are you ready to lose fat for good?

Registration for Fat Loss 101 is NOW OPEN

  Due to the coaching component of the course, spaces will be LIMITED. 
Registration will reopen in early JANUARY 2024

Sign up for the waitlist so you don't miss out!

Fat Loss 101: Payment Plan

$275/m

For 6 months (total: $1650 USD)

  • Lifetime access to all course materials
  • 6 months of coaching support via live group workshops
  • 6 months of group and coaching support in the facebook group
  • Workout programs & tools to help guide you on your journey
  • Discounts on future courses
JOIN THE WAITLIST

Fat Loss 101: Paid in Full

$1500

SAVE $150 with a one time payment

  • Everything the same as with the payment plan
  • Just cheaper!
JOIN THE WAITLIST

But wait… should you reverse diet instead?

If you’ve been struggling to lose weight for years and feel like you’ve been in a perpetual diet, you may have a slow metabolism. If this is the case, you may need to reverse diet before going through this course.

Find out if you have a slow metabolism:

 

If you are eating below the recommended calorie intake, we recommend signing up for Reverse Dieting 101: The Metabolism Repair Manual. 

Find Out More

Meet your course instructor: Marisa

Marisa is an ACE Certified Personal Trainer, ACE Certified Fitness Nutrition Specialist, and ACE Functional Training Specialist. She also holds a Bachelor of Science degree from MIT.

She has provided science-based fitness education on her YouTube channel, MissFitAndNerdy, since 2017, has worked with 1-on-1 clients for several years, and launched Holistic Fitness Labs in 2022 to be able to expand her reach and help as many people as possible.

Through coaching dozens of people and helping them break through plateaus, heal their hormones, improve their mindsets, and lose weight, she discovered a strategy that worked.

Driven by her fierce desire to help people everywhere change their bodies and their lives, she distilled all of her knowledge and first-hand experience into our second program, Fat Loss 101: The Healthy Weight Loss Guide.

    

FAQ

Course Structure:

About the Process:

Join the waitlist!