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The 8-Week Winter Arc

Train with a plan.Eat for your goal.

Eight weeks of gym workouts I wrote for you, four days a week, plus daily targets and a meal builder set to your goal.

Start for $19 a month

Renews monthly. Cancel anytime.

MikaMikaYour coach

32

workouts in 8 weeks

Week 1Week 8
Your arc fills in as you train, one workout at a time.

Meet your coach

Mika

Hi, I'm Mika.

I'm your trainer and the founder of VYTAL. I've been training since 2020, and my experience as a bikini competitor taught me a lot about discipline, strength, and the dedication it takes to reach a goal. It also helped shape what matters most to me today: building a healthy lifestyle that feels good.

My passion is helping women become stronger, feel more confident, and build habits they can maintain. Through VYTAL, I want you to find joy in getting stronger, feel supported through the challenges, and learn to show up for yourself. These eight weeks are a starting point for something lasting: a healthier, more confident you.

The goals

What these 8 weeks are built to do

  1. 01

    Build your glutes and legs.

    Glutes get trained on three of your four days, alongside your hamstrings and quads.

  2. 02

    Get stronger every week.

    Each week has one job: find your weights, add reps, push harder, then beat your last performance.

  3. 03

    Shape your upper body and core.

    Back, shoulders, arms and core get their own work, so your upper body keeps pace.

  4. 04

    Level up halfway through.

    Weeks 1 to 4 build your base. Weeks 5 to 8 bring new variations and heavier lifts.

  5. 05

    Make it a habit.

    Thirty-two workouts, logged and checked off one at a time.

What you get

Everything in one app.

Training

  • 32 planned workouts

    Every exercise, set, rep range and rest time, laid out day by day.

  • Every set logged

    Enter your weight and reps as you go. Your numbers from last time show up with each set, so you know what to beat.

  • A built-in rest timer

    Check off a set and your rest starts counting down.

Nutrition

  • Targets for your goal

    Lose body fat, tone and reshape, build muscle, or maintain. You get daily calories, protein, carbs and fat.

  • A weekly check-in

    Log your weight a few mornings a week. The app tracks your pace and tells you when your calories should change.

  • A plate guide

    Rather not count? Build each plate from simple food lists.

Meals

  • A meal builder

    Your targets, turned into 3 or 4 meals with exact portions.

  • Swap anything

    Trade any food for one you like, or shuffle the whole day.

  • Your diet, your allergies

    Normal, halal, pescatarian, vegetarian or vegan. Mark any of the nine major allergens and any food you skip, and they stay out of your meals.

Membership

$19a month

Founding member price. Join now and keep $19 a month for as long as you stay.

  • The full 8-Week Winter Arc
  • Daily targets, weekly check-ins and the meal builder
  • Every new program I release
Start for $19 a month

Renews monthly. Cancel anytime.

Questions

Straight answers.

Do I need a gym?

Yes. The workouts use machines, cables, dumbbells and a barbell or Smith machine, so you'll want a fully equipped gym.

How long is each workout?

Plan on 60 to 90 minutes. Rest periods are part of the plan, and the app times them for you.

I'm new to lifting. Can I keep up?

You choose your weights. Week 1 is set aside for finding them and getting your form right, and the terms you'll see most, like RPE and AMRAP, are explained in the app.

Do I have to count calories?

Only if you want to. Use your daily targets and the meal builder, or build each plate from the plate guide and skip the math.

Does it work with my diet and allergies?

Yes. Choose normal, halal, pescatarian, vegetarian or vegan, mark any of the nine major allergens, and pick any other foods to skip. They stay out of your meals. Brands differ, so always read the label.

Can I use it while pregnant or breastfeeding?

Talk with your doctor or midwife first. While you're pregnant or breastfeeding, the app leaves calorie targets, check-ins and the meal builder off.

When do I get access?

Right after checkout. Your app opens as soon as your payment goes through.

Is there an app to download?

VYTAL runs in your phone's browser. Add it to your home screen and it opens like any other app.

How do I cancel?

Anytime, from your account, in a few taps. You keep access through the end of the month you paid for.

What happens after the 8 weeks?

Your membership includes every new program I release. Founding members keep $19 a month for as long as they stay.

Your Winter Arc starts here.

Start for $19 a month

Renews monthly. Cancel anytime.