6-Month Coaching Program
Coach Samantha Porter
ISSA Strength & Conditioning + Nutrition · ACE Women's Specializations
I help women build a stronger, leaner body through science-backed strength training and nutrition — without crash diets, hours of cardio, or starting over every few months.
This is not a weight loss program. It is a strength-first system that changes how your body works — and as a result, how it looks, how it feels, and how it performs for the rest of your life.
No Judgment — Ever
It doesn't matter where she's starting or how many times she's tried. Built By Lifting is a safe space — always.
Genuinely Invested
Every plan is built for that specific woman. The goal is results that last — not results that fall apart at month four.
Science, Not Guessing
Every recommendation has a mechanism. Sam explains the why, not just the what. No trends. No assumptions.
Most fitness programs sell the aesthetic. A smaller waist. A number on the scale. Built By Lifting sells something more important: what strength training actually does to a woman's body from the inside out — and why it matters more with every decade she lives.
The research is clear. Resistance training is one of the most powerful interventions available to women for long-term health, body composition, metabolic function, and physical independence. Here is what the science actually shows:
Muscle Burns Fat — at Rest
Skeletal muscle is metabolically active tissue. More muscle means a higher resting metabolic rate — your body burns more calories doing nothing. This is why strength training produces more durable fat loss than cardio or caloric restriction alone. Dieting without training loses muscle. Losing muscle makes fat loss harder over time.
Bone Density — the One You Can't Undo Later
Progressive resistance training is the most effective non-pharmacological intervention for maintaining and building bone mineral density. Women begin losing bone mass in their 30s. Osteoporosis affects 1 in 5 women over 50. Lifting is not vanity — it is your skeleton's insurance policy.
Spinal Integrity and Posture
A strong posterior chain — glutes, spinal erectors, upper and lower back — counteracts the spinal curvature and forward rounding that develops with age and sedentary patterns. Kyphosis (forward spinal curve) and lordosis (exaggerated lumbar curve) are not inevitable. They are largely the product of underdeveloped musculature. Resistance training builds the muscles that hold the spine in alignment.
Fall Prevention and Physical Independence
Falls are the leading cause of injury-related death in women over 65. The primary risk factors are muscle weakness and poor balance — both directly addressable through progressive resistance training. The woman who builds strength in her 30s and 40s is not just investing in how she looks now. She is building the physical independence she will rely on at 70 and beyond.
Hormonal Health and Menopause
Perimenopause and menopause bring a significant drop in estrogen — which accelerates muscle loss, increases abdominal fat accumulation, and accelerates bone density decline. Resistance training is one of the most well-researched tools for counteracting these effects. Women in menopause who train consistently show better body composition outcomes, improved mood regulation, and reduced cardiometabolic risk than those who do not.
Insulin Sensitivity and Metabolic Health
Muscle tissue is the primary site of glucose uptake in the body. More muscle mass means better insulin sensitivity — the body uses carbohydrates more efficiently, stores less as fat, and maintains more stable energy levels. Resistance training has a documented effect on reducing insulin resistance, which is a significant driver of fat gain, energy crashes, and long-term metabolic disease risk in women.
Built By Lifting works with women who are done letting their health fall to the bottom of the list. The specific fear, the specific frustration, and the specific goal shifts depending on where she is in her life — but the need underneath it is the same: she wants to build a body that works for her, not against her.
In Her Late 20s–30s
She is starting to notice her metabolism is not what it was. Maybe she has tried dieting and lost and regained the same weight. She is busy, stressed, and eating inconsistently. She does not want to spend hours in the gym — she wants to know that what she is doing actually works. Her primary fear: wasting time and effort on something that does not stick.
In Her 40s–Perimenopause
Her body feels different. Fat distribution is shifting. Sleep and stress are affecting everything. The things that used to work are not working anymore. She wants answers — not a generic plan. She is ready to understand what is actually happening biologically and do something about it. Her primary fear: that this is just what getting older feels like and there is nothing to be done about it.
In Menopause and Beyond
She is watching her body change in real time and she is not willing to accept it as inevitable. She wants to build strength, preserve bone density, protect her independence, and feel capable in her body for decades to come. The aesthetic matters — but what she is really after is function, longevity, and not becoming fragile. Her primary fear: losing the physical capacity to live the life she wants.
What every Built Method client shares: she puts in real effort and wants to understand why things work, not just what to do. She is coachable, she communicates, and she is ready to stop guessing.
Every Built Method client moves through five phases. The emphasis shifts as the program progresses — but training and nutrition are both present throughout. This is not a linear hand-off. It is a shift in focus.
This is also a collaborative process. The client has an active role in decision-making — especially at reassessment points, where she can adjust what's in her program. Sam does not decide everything. The program is built with her, not just for her.
| Phase | Name | Focus |
|---|---|---|
| 01 | ASSESS Foundation — before the program starts |
Client completes intake form and full assessment. Kickoff call is a collaborative conversation reviewing goals, preferences, and what she wants in her program. Training program and nutrition plan are built together based on what the assessment reveals. Nothing is handed to her — it is built with her. |
| 02 | RESET Nutrition leads — training supports |
Structured training begins immediately after the kickoff call. Nutrition is the primary focus — rebuilding behaviors and habits that have not been working, establishing a sustainable baseline. Both are active from day one. Nutrition leads the conversation here. Most women arrive under-eating, over-stressed, or both. Fixing the foundation before adding intensity is what makes the next phase actually work. |
| 03 | BUILD Training leads — nutrition supports |
Training takes the lead — progressive overload applied, intensity and volume increase, programming becomes more specific. Nutrition shifts to support training demands — fueling performance, not just managing intake. Weekly check-in data drives real-time adjustments throughout. This is where real body composition change accelerates. |
| 04 | REFINE Data drives everything |
Formal reassessment conducted — measurements, strength benchmarks, progress photos (optional). Client has direct input on what changes based on findings. Some clients advance to more complex strategies; others get more time on fundamentals. Monthly check-in data continues to drive adjustments. No plan survives first contact with real life unchanged. This is where the coaching relationship earns its value. |
| 05 | SUSTAIN Maintenance + performance + habit reinforcement |
Full active coaching continues. Training and nutrition move toward locking in long-term habits while continuing to push performance. Maintenance strategies are built into the program so she knows how to hold her results. Final reassessment completed. End-of-program debrief call — she leaves with a documented plan for what comes next. The goal was never to create dependency. |
These are not bonuses. This is the program. Every item below is part of the Built Method coaching experience from day one.
Initial Client Report
Built from your intake forms, kickoff call, and assessment data before your program starts — so day one is already built for you, not a template with your name on it.
Individualized Strength Training Program
3- or 4-day split assigned based on your assessment, schedule, and recovery capacity. Progressive overload built in from week one — not a static PDF, a program that builds as you build.
Nutrition Coaching — Macro Targets + Habit-Based Guidance
A starting point built around the foods you actually eat and the schedule you actually have. Not a rigid meal plan — a framework that gives you structure without dictating every meal.
Weekly Check-Ins with 24-Hour Response
Every week, Sam reviews your progress and data and responds with real feedback and any adjustments needed. You are never more than 7 days from a correction.
Minimum 3 Coach-Initiated Messages Per Week
Sam does not wait for you to come to her. She is proactively checking in on your training, your nutrition, and your mindset — before problems become plateaus.
Two Monthly 1:1 Video Coaching Calls (30–45 min)
Twice the real-time strategy. Adjustments happen faster, momentum builds faster, nothing waits a full month to get addressed.
Priority Kickoff Call — Full Assessment Walkthrough
Before anything else, Sam walks through your assessment and opening program with you. You do not start the program confused about what you are doing or why.
Guaranteed Form Check Video Feedback
Submit a video, get real coaching feedback on your technique — the difference between following instructions and knowing you are executing them correctly.
Detailed Explanation of Every Program and Nutrition Change
Not just a new plan in your app. Sam explains the why behind every adjustment so you understand your body better every single week.
Formal Reassessments at Phase Transitions
Measurements, strength benchmarks, and progress photos (optional) at each phase transition. Data-driven decisions, not guesswork.
Personalized Resource Library
Built from your intake, consult, and assessment data — custom documents built around what your data revealed specifically about you.
End-of-Program Debrief Call
A dedicated final call to build your long-term maintenance plan. You leave with a specific roadmap for sustaining your results independently.
Every client gets this — not as a bonus, as part of the program. 16 modules covering the science and strategy behind what you are doing, delivered through a dedicated course platform. Work through them at your own pace.
The Built Method is a 6-month program. One program. One price.
| Option | Monthly | Total |
|---|---|---|
| Standard — Monthly Plan | $1,667 / mo × 6 | $10,000 |
| Standard — Pay-In-Full (10% discount) | — | $9,000 |
| Founding Member — Monthly | $1,083 / mo × 6 | $6,500 |
| Founding Member — Pay-In-Full | — | $5,850 |
Founding Member rate is available to the first 3–5 clients only, in exchange for a detailed case study and testimonial at program completion. This rate will not be offered again after founding spots are filled. Re-enrollment after program completion is at current pricing.
For the woman who wants to leave nothing on the table — not just what she is doing, but why her body responds the way it does.
Available to Built Method clients at any point during an active program.
What's Included
Bundled with Built Method Program
$4,000 — paid in full
Standalone (no active coaching contract)
$5,000 — paid in full
Medical services are facilitated through a licensed physician partner. Sam coordinates the coaching plan around medical findings. She does not prescribe, diagnose, or administer protocols.
Not a template — ever.
Every plan is built from each client's intake data, kickoff call, and assessment. The Initial Client Report documents this before day one.
Proactive coaching — not just reactive.
Three coach-initiated messages per week, minimum. Sam is in the client's corner before problems become plateaus.
Science-backed, not trend-driven.
Every method has a mechanism. Sam explains the why. If it cannot be explained scientifically, it does not get recommended.
The client has a voice.
This is a collaborative program. The client has an active role in decision-making — especially at reassessment points where she can adjust what is in her program.
The medical wellness layer.
No other women's coaching program in this space works alongside a licensed medical partner to address the biological factors that training and nutrition alone cannot touch.
Results that outlast the program.
The end-of-program debrief and Module 16 are specifically designed so she does not have to start over when the program ends.