You’re a full-time working mom. Every minute of your day is spoken for. You barely have time to eat, and when you do, your food is usually cold.
Sound familiar? I get it. Been there. Live it. But guess what? I still built the body and confidence I never thought possible, and I'm going to show you exactly how to do the same. No trends. No complicated meal prep. Just simple, straightforward guidance. Eat this at this time, move like this, this many times a week. All you have to do is execute. Whether your goal is to lose body fat, build muscle, or both, you absolutely can. Tired of feeling tired? Good. Let's go.
My Plans
3 DAYS - MUSCLE GAIN
A 3 day per week gym program with full-body workouts, built for women who can realistically commit 3-4 hours total. Your calories are set to help you build muscle using the LYF Muscle Gain Formula.
3 full-body workouts per week with video demos and step-by-step instructions
Strategic cardio cycles to support your goals
Daily menus sorted by calorie range
Simple food guide, grocery list, supplement list, and food prep schedule
Simple reading and journaling to build better habits and mindset
Recommended fitness products with links (Amazon)
No check-ins
CA$97
for 16 weeks
4 DAYS - FAT LOSS
A 4 day per week gym program split into upper and lower body days, built for women who can give a little more time, 4-6 hours total. Your calories are set to help you lose body fat using the LYF Fat Loss Formula.
2 upper-body and 2 lower-body workouts per week with video demos and step-by-step instructions
Strategic cardio cycles to support your goals
Daily menus sorted by calorie range
Simple food guide, grocery list, supplement list, and food prep schedule
Simple reading and journaling to build better habits and mindset
Recommended fitness products with links (Amazon)
No check-ins
CA$97
for 16 weeks
4 DAYS - MUSCLE GAIN
A 4 day per week gym program split into upper and lower body days, built for women who can give a little more time, 4-6 hours total. Your calories are set to help you build muscle using the LYF Muscle Gain Formula.
2 upper-body and 2 lower-body workouts per week with video demos and step-by-step instructions
Strategic cardio cycles to support your goals
Daily menus sorted by calorie range
Simple food guide, grocery list, supplement list, and food prep schedule
Simple reading and journaling to build better habits and mindset
Recommended fitness products with links (Amazon)
No check-ins
CA$97
for 16 weeks
3 DAYS - FAT LOSS
A 3 day per week gym program with full-body workouts, built for women who can realistically commit 3-4 hours total. Your calories are set to help you lose body fat using the LYF Fat Loss Formula.
3 full-body workouts per week with video demos and step-by-step instructions
Strategic cardio cycles to support your goals
Daily menus sorted by calorie range
Simple food guide, grocery list, supplement list, and food prep schedule
Simple reading and journaling to build better habits and mindset
Recommended fitness products with links (Amazon)
No check-ins
CA$97
for 16 weeks
5 DAYS - ALLI'S SPLIT
This is my own split: 1 upper-body, 1 plyometrics, and 3 lower-body days per week, with VO2 cardio woven in. It's advanced and specific, built for women with excellent time management who can commit 7-10 hours a week and want to train the way I train.
1 upper and 4 lower body workouts per week with video demos and step-by-step instructions
Strategic cardio cycles including VO2
Daily menus sorted by calorie range
Simple food guide, grocery list, supplement list, and food prep schedule
Simple reading and journaling to build better habits and mindset
Recommended fitness products with links (Amazon)
No check-ins
CA$197
for 16 weeks
CUSTOM - SYSTEM 16
SYSTEM 16 is a fully customized 1:1 online program combining 16 weeks of nutrition and training designed to reset your health. Everything, including your food, food prep, workouts, and cardio, is outlined based on your body, goals, and schedule so you always know exactly what to do and when. No guesswork. No overwhelm. Just execution. Created for the person who wants it all laid out for them.
Introduction Call where we review your current habits, day-to-day schedule, and define your goals
Custom daily menus based on your current body stats, calorie needs, and goals. Optional meal catering and delivery available for an additional fee
Nutrition support including a simple food guide, grocery list, supplement list, and food prep schedule
Custom workouts aligned with your goals and schedule, including time-efficient cardio cycles, with video demos and step-by-step instructions
Recommended health and fitness products with direct links. Optional ordering support available for an additional fee
Monthly check-ins (1 hour online) for progress review and adjustments to ensure your plan stays aligned with your goals
CA$1,600
for 16 weeksAllison Cullen
Health Routine Coach
Hi, I'm Alli! I'm a 43-year-old single mom of two amazing teen girls, a natural bodybuilder, and I work full-time Monday to Friday while also coaching women online. In conclusion, I have approximately zero spare time. I've been health-forward for years (volleyball, cross-country running, and golf, my fav!). I started going to the gym in my mid-30s to improve my mental health. Five years later, I was competing in fitness competitions locally, nationally, and internationally. What a journey! My mission is simple: to help full-time working women, especially moms, become their healthiest, strongest, most confident selves through real food and daily movement. Cue → Hot Mom Energy loading... No weird exercises. No over-the-top meal prep. Just straightforward routines that actually work. My vibe? Zero BS. Just what I've done, what I live, and what I know works for women like us. — Alli
Client Testimonials
"I can’t believe how much more energy I have! The other morning, my first thought was, I feel like going for a run, and I’m not even a runner. LYF is truly energy-changing!"
- LINDA, Red Deer
"I'm thrilled with my results from LYF! Seeing both physical and mental improvements has been amazing. The holistic approach, fitness, nutrition, habits, and personal growth, makes all the difference."
- STEF, Okotoks
"Alli is incredibly encouraging and brings positivity to everything she teaches. I love how she integrates reading and journaling into LYF, it adds a mindful touch beyond traditional coaching."
- ALY, Calgary
Frequently Asked Questions
Can I still use LYF programs if I'm not a mom but work full-time?
Absolutely! You can 100% use LYF programs even if you're not a mom. They're designed for women with limited free time who need maximum structure. Full-time working moms have to be super organized to fit in food prep and workouts, so if your schedule is just as tight, these programs will work perfectly for you too.
Do you offer 1:1 coaching?
Yes! My CUSTOM - SYSTEM 16 program is a fully personalized 1:1 experience, built around your body, your goals, and your schedule. It includes a custom nutrition and training plan and monthly check-ins with me. Unlike my other plans, which are designed specifically for women, SYSTEM 16 is open to both men and women.
Do you coach men?
Yes. While my 3, 4, and 5 Day plans are designed specifically for women, CUSTOM - SYSTEM 16 is fully personalized to you, so it works for men too. Your nutrition and training plan is built around your own body, goals, and schedule, regardless of gender.
Do I need previous lifting experience?
Nope! We all have a "day one." What matters most is showing up. Learning to lift is totally doable, and every program includes demo videos for each exercise.
Do I need a gym membership?
Yes and no! You do need access to a gym, so if you have one at work, that's perfect. Many exercises in these programs use machines, so having a gym membership is ideal.
