When you join the free, no-obligation pre-sale list, you get two very important things:

Early enrollment access — You'll get the opportunity to enroll before we open to the general public. Spots are limited and first-come, first-served — and we always sell out. Being on the pre-sale list is your best chance at securing a spot.

Exclusive savings — You'll have the chance to save up to 45% off the general public price. This is the lowest price available to the public.

Joining is free and takes 30 seconds. All we need is your name and email address — no credit card, no commitment.

The GGS Coaching Program opens for enrollment twice a year, and spots are very limited.

We accept only a small number of new coaching clients each round to ensure every woman gets the personalized attention she deserves — and we always sell out, often within hours of opening.

When you join the pre-sale list, you'll be notified as soon as enrollment opens. You'll get access 48–72 hours before the general public, so this is your best chance at getting a spot.

None whatsoever. Joining the pre-sale list is completely free — no credit card, no commitment. All you need to provide is your name and email address.

That said, if you're genuinely interested in the coaching program and enrollment is accessible to you — we highly recommend enrolling when you have the chance. Spots sell out fast, and we can never guarantee future pricing.

You'll automatically stay on the pre-sale list for the next enrollment — no need to rejoin.

One important thing to keep in mind: we can never guarantee future pricing. So if you're interested in the program and enrolling is accessible to you, we highly recommend locking in your pre-sale savings while you can.

No. GGS Coaching is not a medical provider and does not prescribe or supply GLP-1 therapies or any other weight loss drugs. We provide nutrition, exercise, and mindset coaching support for women who are already taking GLP-1 medications prescribed by their healthcare provider.

Studies on GLP-1 receptor agonists like semaglutide, and dual GIP and GLP-1 receptor agonists like tirzepatide, show that without the right nutrition and exercise support, a significant portion of weight lost can come from lean body mass rather than fat. The good news: research shows that combining these medications with resistance training and adequate protein intake significantly reduces muscle loss — even during rapid weight loss. Your GGS Coach helps you implement both, with a personalized program designed for your body, your goals, and your baseline fitness level.

Medications like Ozempic (semaglutide), Wegovy, Zepbound, and Mounjaro (tirzepatide) work by reducing hunger and appetite, slowing gastric emptying, helping you feel fuller sooner, helping you stay fuller longer, and through improving insulin sensitivity and glucose control. The result is a lower calorie intake (sometimes much lower) and weight loss (sometimes significant weight loss).

While a calorie deficit is required for weight loss, anytime you're in a calorie deficit, you risk muscle loss. And because the effects of GLP-1 medications make it easier to be in a calorie-restricted state over time, they can increase your risk of muscle loss. This is why muscle preservation strategies are so important during GLP-1 weight loss. This includes adequate protein intake, regular strength training, and eating enough overall nutrients, while still maintaining a moderate calorie deficit.

The research is clear: losing weight — whether through medication, diet, or both — almost always means losing some lean muscle mass alongside fat. And with the rapid weight loss that GLP-1 drugs can produce, that risk is amplified.

In clinical trials, approximately 15–20% of weight lost with GLP-1-type medications was skeletal muscle. In diet studies more broadly, people may lose as much as half of their weight as lean body mass, which can include significant loss of skeletal muscle and fat-free mass.

This matters because muscle loss isn't just a cosmetic concern. Loss of lean muscle mass affects your strength, your physical function, your daily-life independence, your metabolic rate, your blood sugar control, and your musculoskeletal health — including your bones. For women in perimenopause or menopause, who already face age-related risks of muscle and bone loss, the stakes are even higher.

The good news — and this is well-supported by research, including systematic reviews of GLP-1 receptor agonists and exercise interventions — is that muscle breakdown during GLP-1 weight loss is not inevitable. Studies consistently show that combining GLP-1 medications with resistance training and adequate protein intake significantly reduces lean mass loss during rapid weight loss.

This is exactly what GGS Coaching is designed to help you do.

Many of our clients taking GLP-1 medications are in perimenopause or menopause, which can add another layer of complexity to muscle preservation, body composition, and metabolic health. Older adults have a higher risk of sarcopenia (age-related muscle loss), which GLP-1 weight loss can accelerate. The good news? Muscle loss is not inevitable in midlife, and your coach accounts for both — adjusting your program for your medication AND your stage of life.

This varies by person, but research suggests women on GLP-1 medications should aim for a protein intake of at least 1.2 to 1.6 grams per kilogram of body weight, prioritizing high-quality protein sources with amino acids like leucine that support muscle protein synthesis (i.e. building muscle). The good news? You don't have to worry about this because your coach will help you build a realistic eating plan that includes adequate protein — even if with a reduced appetite and food intake.

In GGS Coaching, we don't provide meal plans — and here's why that's actually a good thing.

Meal plans almost always fail because they're too restrictive, complicated, or difficult to follow for any length of time. And for women on GLP-1 medications, a rigid meal plan can be even harder to follow — your appetite and food tolerance can change week to week depending on your dosing and how you're feeling.

Instead of telling you what to eat, our coaching program focuses on changing your approach to food. Each week you'll get one nutrition habit to practice — something simple and sustainable that helps you get enough protein, support your muscle mass, and fuel your body properly while on medication. As habits stack up over time, they become effortless and add up to real, lasting results.

While deciding if you want to transition off your medication is a conversation for you and your healthcare provider, we do provide coaching specifically for women transitioning off GLP-1 medication. Real-world data shows that without behavior change interventions, weight regain is common after stopping GLP-1 therapy. Your coach helps you prepare for the transition through building healthy habits and skills, adjusting your nutrition as needed, and helping you maintain a regular strength training program — to improve your chances of sustaining your weight loss without the medication.

While GGS does not provide medical advice, and we can't recommend or prescribe GLP-1 medications, we can share who they are generally indicated for and why some women choose to take them.

GLP-1 — short for glucagon-like peptide-1 — medications are most commonly prescribed for women who want to adjust their body composition or weight, improve their metabolic health, or both.

Body composition and weight

Many women — particularly those managing certain health conditions or going through perimenopause or menopause — find that the hormonal signals regulating hunger, appetite, and fullness become disrupted. This can lead to increased hunger, more cravings, and difficulty feeling satisfied after meals.

GLP-1 medications work on the gut-brain circuits that influence hunger and satiety, triggering the "I'm full" signal sooner and for longer. They may also dampen hunger hormones and amplify satiety signals — making it easier to eat a little less consistently over time, supporting weight loss and improvements in body composition, including reductions in adipose tissue.

Many women also find it easier to make more nutritious food choices when they're no longer dealing with constant food noise and cravings.

Metabolic health

GLP-1 medications were originally approved to treat metabolic health concerns — not just weight loss. Metabolic health refers to how the body processes and uses energy, including markers like blood pressure, blood sugar control, insulin sensitivity, and blood fats and cholesterol.

These markers can be affected by aging, the hormonal changes of menopause, and visceral fat accumulation. Poor blood sugar control and insulin resistance are two main risk factors for Type 2 diabetes, and your healthcare provider might discuss GLP-1 medications in the context of Type 2 diabetes, prediabetes, or conditions like PCOS. There is also emerging evidence that GLP-1 medications may support heart health and reduce risk factors associated with obesity and cardiovascular disease.

That said, every woman is different — and the decision to take a GLP-1 medication is a conversation for you and your healthcare provider. Whatever you decide, GGS Coaching is here to support you with the nutrition, exercise, and mindset coaching you need to get the best possible results.

That's a question for your healthcare provider — GGS does not provide medical advice. What we can tell you is that the side effects, body composition changes, and risk factors associated with GLP-1 therapies are best managed when paired with proper nutrition, strength training, and lifestyle support. That's where GGS Coaching fits in.

With GGS Coaching we have 12+ training programs options. Once you enroll, you'll choose the training program that best suits you and your goals. Your coach is available to provide recommendations if you're not sure what to choose.

Your options include:

• Start Training

• Fat Loss

• Muscle Gain

• Midlife-Friendly Training

• Knee-Friendly Training

• Bodyweight & Resistance Bands (perfect for at home!)

• Dumbbells & Resistance Bands

• Kettlebells & Resistance Bands

• Strength Gain

• Strength Gain with Pull-Up Focus

Every program emphasizes resistance training because it's the most effective intervention we have for muscle preservation during GLP-1 weight loss. Programs use dumbbells, kettlebells, resistance bands, machines, or bodyweight movements like push-ups — and your coach can adjust your program for your equipment, energy, and ability level.

Your workout program will specify exactly what exercises to perform, sets and reps, rest guidelines, and include demonstration videos — all within the app — so you always know exactly what to do.

If your goal or circumstances change at any point, you can easily switch programs.

The sweet spot for most women to gain or maintain muscle mass and improve physical function is anywhere from 2 to 4 resistance training sessions per week — depending on your lifestyle, sleep, stress levels, and other factors unique to you.

How often you exercise is based on your training plan and schedule, but the choice is ultimately up to you. You'll get more information once you enroll in the coaching program.

No gym membership required. You can choose from a variety of training programs depending on your goal and the equipment you have available:

• Some programs require minimal equipment

• Others can be done in a home gym with moderate equipment

• Others deliver the best results with access to a full gym with free weights and machines

Your coach can also substitute exercises if you don't have access to a specific piece of equipment — so you always have a program that works for your situation.

When you enroll in GGS Coaching and fill out your questionnaires, you'll be matched with a GGS Coach who is perfectly suited to help you reach your health and fitness goals.

Our coaches are all Certified Personal Trainers, who also have specialty Certifications and training in coaching women through perimenopause, menopause, pregnancy, postpartum, GLP-1 use, and more.

They have a combined 100+ years of experience in the fitness industry and decades of experience in online personal training and nutrition coaching. Together they've helped thousands of women around the world achieve their goals in a sustainable way.

Once you're matched, you'll have access to your coach five days a week for support, accountability, questions, program modifications, exercise technique review, real-time video calls, and much more.

Yes! That's the power of online coaching. No matter where you live, you can get the support of our world-class GGS coaches.

We have women from more than 125 countries in the Girls Gone Strong community — so as long as you have access to the internet, you can participate in GGS Coaching.

The general public price for GGS Coaching is $299.99 USD per month for 12 months.

But when you join the pre-sale list, you'll have the opportunity to enroll for a one-time payment of $1,999.99 USD or $199.99 USD per month — a savings of up to 45% off the general public price.

To put that in perspective: the average cost of a personal trainer or fitness coach is between $50 and $150 per session. At two sessions a week, that's $400 to $1,200 per month — for fitness training alone.

With GGS Coaching, you get personalized GLP-1 nutrition, exercise, and mindset coaching, plus access to your coach 5 days a week — for a fraction of that cost.

Absolutely. We believe in this program so much that we offer a full money-back guarantee.

Here's how it works: enroll in GGS Coaching and give us your all for 12 months — participating in what we ask of you 80% of the time. If you're not satisfied with your results at the end of the program, you'll get a full refund. Every penny.

If you've been disappointed by other coaching programs, online trainers, or fitness influencers in the past — there's no need to worry. Your satisfaction is guaranteed with GGS Coaching.