Through structured training plans, supportive nutrition strategies, and sustainable habit building, this guide helps you boost energy, build strength, balance hormones, and create lasting results—so you can feel confident, strong, and in control of your body.
Welcome, Mama
Cody Tilahun
Description
By guiding you through tailored food choices, strength training, mindset shifts, and lifestyle adjustments, I help you take control of your changing hormones, shed stubborn weight, improve sleep, mood, libido and much much more—so you can thrive through perimenopause and beyond.
A beautiful, reassuring read that made me feel supported, calmer, and more confident in my motherhood journey.
Editors
Cody Tilahun
Language
Standard English (USA & UK)
BENEFITS OF THE METHOD TRAINING
A balanced weekly plan combining strength, core workouts, and cardio across six days with one rest day.
Time Efficiency
Allows individuals to train multiple fitness components in one session. Ideal for busy professionals or those with limited gym time.
Fat Loss and MetabolicBoost
Alternating between strength and cardio keeps the heart rate elevated, promoting fat loss. Strength training builds muscle, which increases metabolic rate over time.
Improved Cardiovascular Endurance
The incorporation of cardio elements enhances heart health and stamina. Suitable for individuals looking to improve aerobic and anaerobic fitness.
BalancedWorkout Approach
Ensures strength, endurance, and core stability are all addressed. Reduces workout monotony and keeps sessions engaging.
The Results You Can Expect
When you follow this method consistently:
Increased strength and lean muscle
Better cardiovascular endurance
Improved metabolism and fat loss
Stronger core and better posture
Enhanced joint health
More energy and better sleep
Sustainable weight management
The Results You Can Expect
When you follow this method consistently:
Increased strength and lean muscle
Better cardiovascular endurance
Improved metabolism and fat loss
Stronger core and better posture
Enhanced joint health
More energy and better sleep
Sustainable weight management
Why This Method Works
Most workout plans focus on just one thing.
Six workouts. One rest day.
A complete, balanced weekly structure.
You’ll build lean muscle, improve endurance, support hormonal balance, and strengthen your core — without spending hours in the gym.
What Women Say About Working With Cody
Women who join the 12-Week Holistic Program often arrive feeling exhausted, frustrated, and disconnected from their bodies—and leave feeling confident, supported, and empowered with tools they can use for life.
Member
Joining Cody’s program completely changed how I feel in my body daily. She isn’t just a coach; she truly listens, understands, and adjusts everything thoughtfully. I valued the balanced approach most. The plan fit my hormones, schedule, and energy without pressure or burnout while building confidence, strength.
Member
Working through this program helped me reconnect with myself again. Cody brings expertise, empathy, and encouragement to every session. What mattered most was feeling supported, not judged. The guidance was, flexible, and empowering, helping me feel stronger, calmer, and confident in my daily life now always.
Member
Welcome, Mama
Through structured training plans, supportive nutrition strategies, and sustainable habit building, this guide helps you boost energy, build strength, balance hormones, and create lasting results—so you can feel confident, strong, and in control of your body.
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How This Book Is Different
3-2-1 Training method ebook
The 3-2-1 training method is a structured workout split approach that combines strength training sessions, two core workouts (e.g Pilates) and one cardio session. up six sessions per week, leaving you with one full rest day.
BENEFITS OF THE TRAINING METHOD
Purchase our e-book to get 3-2-1 training program guide.
- Time Efficiency
- Fat Loss and Metabolic Boost
- Improved Cardiovascular Endurance
- Balanced Workout Approach
- Adaptability
- Benefits for Women Over 40
Working with Cody was a turning point in my perimenopause journey. She is not just knowledgeable; she’s compassionate, supportive, and deeply invested in real results. What stood out most was the personalised guidance. Nothing felt generic—everything was adapted to my body, lifestyle, and goals with lasting confidence.