1,500+real client results
6weeks, Oct 12 → Nov 22
3 + 2lower + upper days a week
100spots this round
The problem
You've trained your glutes for months.
Nothing's changing.
It isn't your genetics. You're winging the program, feeling it in your quads, and eating like you're trying to shrink. You can't build something you refuse to feed.
How much to eat to build instead of shrink
How to keep going when motivation dies in week 3
What you actually want
Picture Nov 22. Be honest.
You want to catch your reflection and actually like her. Here's what six weeks of showing up gets you.
Everyone's results look different. Your body, your starting point, your pace. But if you show up and do the work, you will get results. Period.
Show off your gains.
Three weeks of real training already in your legs and glutes. Pick the costume that shows off what you've built.
Stop turning away from it.
Catch yourself from behind and actually like what you see. More lift. More shape. Stronger legs.
Your clothes fit the way they're supposed to.
The jeans, the leggings, the fitted dress sitting in the back of your closet. Out they come.
Feel sexy again.
He's going to notice. But the real win is you walking around like you know it.
Stand front and center in the photos.
No more hiding in the back of the holiday pictures. This year you're the one asking for a retake.
Trust yourself again.
Six weeks of doing what you said you'd do. That's the part that changes everything else.
Results vary based on training, nutrition, consistency and genetics.
Why this exists
I wasn't planning on making this.
This year I lost a lot of weight, and a lot of muscle with it. I saw it first in my glutes. So right now my goal is to rebuild.
Four years ago I needed the opposite: drop the extra body fat and tone up. It took me six weeks. But keep in mind, I already had a solid amount of muscle sitting underneath. That's exactly why results and timelines look different for every one of us.
Two different bodies, two different goals. I've done both, and I know how to get you there, whichever one is yours.
So on September 1st I started rebuilding. 3 lower-body days, 2 upper, 8-10k steps, and 150 to 200 grams of protein a day. And I filmed every week of it, publicly, the good days and the "is anything even happening" days.
Then my DMs blew up. So many of you asking me to help you do the same thing. So here I am. I'm here to help you.
And yes, 150 to 200 grams of protein a day. I know. It sounds scary and hard. It actually isn't. I'm going to teach you the easy ways to get your protein in, with real food, without living on plain chicken.
For the next six weeks, we're doing it together.
01 · Day 1 · Mon Oct 12the kickoff live.
We go live together. How the six weeks run, how to set your weights, and the form mistakes that keep your quads doing your glutes' job. Replay if you can't make it.
02 · Weeks 1–6the program.
Three lower-body days and two upper-body days a week, inside the SWEATNGLOW app. Every exercise has a gym and a home version, with video. It gets harder every week, because that's how glutes grow.
03 · Every daythe habits.
You pick the habits you struggle with, for your body, your mind and your soul, and tick them off in the app every day. Small enough that "I didn't have time" stops being an excuse. The workouts build the glutes. The habits are what make it stick. The full list is right below.
04 · From Day 1the fuel.
A meal plan built from your height, weight and goal. Real food, most meals under 20 minutes, a protein number you can actually hit. Vegetarian and vegan options included.
the room.
A private Winter Arc group with me in it. Monday you post your goal, Wednesday you check in, Friday you post your win. I'm live in the group every day, and there's a new mini-challenge every Monday with a prize for the winner on Friday. Nobody disappears quietly in here.
1,500+ of them and counting
Real women. Real results. Receipts.
Pulled straight from my DMs and the community.
Swipe →
Real SWEATNGLOW clients, shared with permission. Results vary.
"It's probably been over 2 years since I was able to fit in these work pants."
"Aging and two babies later I've struggled. In the first week I saw and felt incredible results. She's fantastic. Customer for life."
"It's been a long time, if ever, since I could look in a mirror and smile like this. I will forever be thankful."
"My favorite leggings are getting loose. They were super tight a few weeks ago. Your workouts are a miracle!"
"I can see tightening in my thighs, which has felt impossible to achieve these last couple years of lifting."
"Can you say you've ever almost had too much food to eat and lost weight?! I love that we fuel up and don't restrict to where we're HANGRY."
"This is the only program I've stuck with. My body and mind have changed for the better."
"I'm so addicted now I can't stop. 6 full weeks of meaningful, consistent workouts. I can't remember the last time I did that."
"I'm doing the same work as before, just changed my eating patterns, and seeing better results. My mind is focused."
Shared with permission. Individual results vary based on training, nutrition, consistency and genetics. Testimonials are personal experiences, not a guarantee.
Your habits, your pick
It's not just your body. It never was.
The workouts build your glutes. The habits build the woman who keeps them. And no, you're not doing all of these. You pick the habits you actually struggle with, the ones that have been holding you back, and those are the ones we work on for the six weeks.
Can't sleep? Never drink water? That voice in your head is louder than your coach? Start there.
fuel it. move it. rest it.
- Hit your steps
- Hit your protein
- Drink your water
- Get 7+ hours of sleep
change the story in your head.
- Read for 30 minutes
- The day's journal prompt
- Post your check-in in the group
- One promise to yourself, kept
come back to yourself.
- 5 minutes of stillness, phone in another room
- 3 things you're grateful for
- Your win of the day
- Time that's just for you
You track the ones you pick in the app, every day. Miss a day? Tomorrow's a comeback day, not a restart. We don't erase your progress for being human.
The price goes up. It doesn't come back down.
The sooner you're in, the less you pay.
Founding 15 $89
Founding price for 15 women only · + a kickoff call and a 1:1 training session with me
Closed Early $129
Now open · until Sat Oct 10
Closed Last 48 hours $149
Oct 11 – Oct 12 · doors close 11:59 PM
ClosedPick your level · $129 today
Level 1 · HomeBeginner-friendlyGet started → Level 2 · GymIntermediateGet started → Level 3 · GymAdvancedGet started →
Not sure? Start with Level 1. Every exercise has an easier version, and you can move up a level anytime.
Doors aren't open yet. They open Thursday, October 1 at 9 AM ET.
Join the waitlist →Only 100 spots this round. One payment. Six weeks. Program, meal plan, and the group with me live in it every day, all included. 30-day money-back guarantee. Not for you? You get a full refund.
This is not a "new booty in 6 weeks" challenge.
Glutes grow slowly. Anyone promising you a whole new body by Thanksgiving is lying to you.
Here's what six weeks does: you get stronger, you learn to feel the right muscles, you finally eat enough, and you stop starting over every Monday. That's the foundation every "after" photo is built on.
The real challenge is keeping your word to yourself for 42 days.
Oct 12 → Nov 22
The six weeks.
Week 1 · Oct 12
Take your Day 1 photos
Front, side and back, plus your measurements, uploaded in the SWEATNGLOW app. They stay confidential. You'll thank yourself on Day 42. Then the kickoff live and your meal plan.
Week 2 · Oct 19
Load them
Weights go up. You log every set so you know you're progressing, not guessing.
Week 3 · Oct 26
Eat to grow
Progress photos #2 go in the app. You hit your protein at least 5 days out of 7. Halloween is Day 20: you're putting on that costume three weeks in, stronger and feeling it. We plan the candy instead of pretending it isn't happening.
Week 4 · Nov 2
The week you'd quit
Motivation is gone. This is the week that decides everything. We do the session you'd skip.
Week 5 · Nov 9
Push
Progress photos #3 go in the app. Heaviest week of the program. New PRs posted in Wins.
Week 6 · Nov 16
Day 42
Your final progress photos and measurements, uploaded in the app, side by side with Day 1. Winter Arc MVP announced. You walk into the holidays different.
Progress photos every two weeks. Day 1, Day 15, Day 29 and Day 42, uploaded in the SWEATNGLOW app. Only you and I see them. That's how you see the change you can't see in the mirror every day.
Showing up gets rewarded
Prizes every week. One big one at the end.
Every Monday there's a new mini-challenge in the group. Every Friday I pick a winner, based on who actually showed up. Not who got lucky.
winter arc mvp.
Not the biggest transformation. The woman who showed up. Judged on check-ins, consistency, supporting the others, and keeping promises to herself.
The prize: 1 month of 1:1 training with me in January. A $3,000 value.
this is for you if…
- You train but your glutes aren't changing
- You feel squats in your quads and nowhere else
- You're a beginner who wants someone to tell you exactly what to do
- You've been lifting for a while and your glutes still aren't growing
- You're done writing off Oct, Nov and Dec
- You do better when someone's watching
this is not for you if…
- You want a shortcut, a waist trainer or a "booty tea"
- You'll buy it and never open the app
- You're scared of eating more food
- You're expecting results without doing the reps
Your coach
Hey, I'm Melissa.
I built SWEATNGLOW for women who are tired of shrinking themselves. Over 1,500 women have gotten real results in my programs, and I'm doing this one right next to you.
I'm not going to hype you up and disappear. I'll be in the group, on the lives, answering your questions, and showing you what I'm eating and lifting that week, including the weeks I don't want to.
First we sweat. Then we glow.
Questions.
I'm a total beginner. Is this too much?
No. Every exercise has a video and an easier version. You start where you are and add weight when you're ready.
I don't go to a gym.
Every workout has a home version. You'll want a set of dumbbells and a band.
Will I get bulky?
No. You're not eating in a big surplus and you're not training like a bodybuilder. You'll get firmer and stronger.
I can't make the lives.
Every live is recorded and posted in the group the same day.
I'm vegetarian or vegan.
Your meal plan comes with vegetarian and vegan meals built in.
Do I have to share my photos?
Never publicly. Every two weeks you upload your progress photos and measurements in the SWEATNGLOW app. Only you and I see them. They stay confidential, and I never share them without your written OK.
Is this 1:1 coaching?
It's a group challenge. You get me in the group, live every day. The founding members also got a 1:1 kickoff call with me.
What if I fall behind?
Nothing locks. Pick up where you are, post in the group, and keep going. Nobody restarts from Day 1 in here.
What if it's not for me?
You get your money back. Every spot comes with a 30-day money-back guarantee. Email support@sweatnglow.fit within 30 days of your purchase and you get a full refund. You don't have to finish the challenge or prove anything. Full refund policy.
We start Mon Oct 12
january doesn't need
another promise from you.
keep this one.
Enter your Winter Arc · $129 →
Founding spots are closed · only 100 spots · we start Mon Oct 12
P.S. You'll want to skip the first live. You'll feel awkward taking your Day 1 photo. By week 3 you'll want to quit. Good. That's exactly the version of you this challenge was built for.
I'm going to show you exactly what I'm doing, and you're going to do it too. Let's go.
- Melissa