Real people. Real lives. Real 90-day results.

TRANSFORM YOUR BODY IN 90 DAYS.
KEEP IT FOR LIFE.

Built by a natural bodybuilder and a holistic health trainer.

Online training built around your real life, however busy you are. We tailor your workouts and nutrition to your schedule and your goals, then keep you on track with consistent check-ins. Real change that lasts, for you and the people who count on you.

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Why Us

Why Work With Us?

Most programs hand you a one-size-fits-all plan and hope it sticks. We build yours around your life and your schedule, then stay with you until it does.

See how we compare
Generic free PDF A plan built around your life
You're on your own Training that shows up
One-size-fits-all Workouts for your level
Quick-fix promises Nutrition that lasts
Gone when you stall Accountability that sticks
Seth Montoya and Jennifer Shepardson by a mountain creek
Our Story

Hi, We're Seth & Jennifer

We've both been where you might be right now: motivated one week, slammed the next, juggling work and family with barely a spare hour, and tired of programs that ask you to overhaul your whole life instead of fitting into it.

Between Seth's years competing as a natural bodybuilder (INBA) and Jennifer's training in Ayurveda, the ancient science of holistic health, we took two very different paths to the same lesson: lasting change comes from consistency, the right guidance, and training the whole person (physical, mental, and emotional). Not from quick fixes, and not from willpower alone.

That's why we built The 90 Day Solution. We build the plan around your life, your schedule, and your goals, with structured workouts, real nutrition, and consistent check-ins from two trainers who genuinely want to see you win, whether you're juggling work and kids or just getting started. Because when you're healthy, the people who count on you feel it too. It starts with 90 days, it lasts a lifetime.

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More Than A Workout

It's More Than Fitness

This isn't just about workouts. It's about transforming how you think, eat, move, and live. By the end of 90 days, you'll look different, with the habits to keep going.

True health goes beyond the gym. We train it from every angle. Nutrition, daily habits, and mindset matter as much as your training.

Lasting change doesn't come from quick fixes, but from consistency, dedication, and the right guidance. It starts with 90 days, it lasts a lifetime.

Start Your 90 Days
How It Works

Three steps. Ninety days.

  1. Step 1 of 3.

    Choose Your Path

    Pick the program matched to your level, then we tailor it to your life.

  2. Step 2 of 3.

    Commit For 90 Days

    Follow your structured plan with consistent check-ins and support.

  3. Step 3 of 3.

    Transform For Life

    Build strength and confidence that lasts.

What Our Clients SayReal People. Real Results.

Busy lives, real 90-day transformations, in their own words. Here’s what it’s actually like to go through the program.

The 90 Day Solution

Made It Possible With A Busy Schedule

“I am enjoying this program SO much, and what you have created is amazing. I rarely have extra time in my day with my work and kid schedule, especially to get to the gym. This has made it possible for me to do what I’ve always wanted to. Anyone who is busy can do this, as long as they keep showing up for themselves. This is a lifestyle change for me!”

Amy Hoffman Winner of the 21-Day Challenge
The 90 Day Solution

Proved To Myself What’s Possible

“This program wasn’t just about fitness. It was about transforming my mindset and proving what’s possible in just 90 days. The changes are real, and this is only the beginning. If you’re thinking about starting, do it.”

Seth Montoya Seth, Co-Founder His own 90-day transformation
Seth after his 90-day transformation Before After
The 90 Day Solution

One Decision That Changed Everything

“After following Seth’s journey, I decided it was time for a lifestyle change of my own. From the start, Seth and Jennifer understood my goals and customized my nutrition and workouts to fit my life. The results speak for themselves!”

Jarod Client
See the 90-day transformation Jarod's 90-day transformation: day 1, 3 months and 9 months
Jarod's 90-day transformation: Day 1, 3rd month and 9th month
The 90 Day Solution Transform U Switch You Up Game Changer Grab N Go
Choose Your Path

Choose Your 90 Days

Three 90-day fitness programs, one framework. Whichever you pick, we tailor it to your schedule, your goals, and your life, so you never go it alone.

Transform U

Start strong from home.

Beginner · At Home · 3 Days / Week

One-Time Payment
$299
See what's included
  • 3 Guided At-Home Workouts / Week
  • Step-By-Step Workout Structure
  • Grocery Shopping List
  • Accountability & Support
Start Transform U Full program page

Who's This For?

  • Beginners starting their fitness journey
  • Anyone wanting to build consistency at home
  • Those after a simple, sustainable routine
  • Anyone ready to feel stronger and more confident

What You'll Get

  • 3 guided at-home workouts per week
  • Step-by-step workout structure
  • Grocery shopping list
  • Accountability & support
  • Beginner-friendly training approach

Switch You Up

Level up in the gym.

Intermediate · Gym-Based · 4-5 Days / Week

One-Time Payment
$449
See what's included
  • 4-5 Structured Gym Workouts / Week
  • Detailed Workout Breakdown
  • Portion Control Guidance
  • Sustainable Nutrition Structure
Start Switch You Up Full program page

Who's This For?

  • Anyone comfortable with the basic workouts
  • Those ready to train in a gym environment
  • Anyone wanting more muscle tone and definition

What You'll Get

  • 4-5 structured gym workouts per week
  • Detailed workout breakdown
  • Grocery shopping list
  • Portion control & food weighing guidance
  • Sustainable nutrition structure

Game Changer

Go all-in, fully trained.

Advanced · Training · 6 Days / Week

One-Time Payment
$999
See what's included
  • 6 Structured Workouts / Week
  • Personalized Meal Plan
  • Portion & Weighing Guidance
  • Bi-Weekly Training Consults
Start Game Changer Full program page

Who's This For?

  • Anyone ready to train 6 days per week
  • Those serious about physique transformation
  • Anyone ready to level up completely

What You'll Get

  • 6 structured workouts per week
  • Personalized meal plan
  • Grocery shopping list
  • Portion & weighing guidance
  • Bi-weekly training consults Every two weeks, we connect directly with you

One-time payment, no subscriptions. All sales are final, no refunds. Book a free consult and we'll find your level first.

Choose your starting point. We'll help with the rest.

Grab N Go

Free Plans To Start Today

Free · Workout

Workout
Plan

This week’s plan This Week: Weekly Full-Body Workout

Start with a single full-body workout, or get a fresh one each week to keep your momentum going.

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Free · Nutrition

Meal
Plan

This week’s plan This Week: Fresh Recipe

Get this week’s featured meal with simple step-by-step instructions, sent straight to your inbox free. A new dish rotates in every week.

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Free · Meal Of The Week

Get This Week’s Free Meal

This Week: Fresh Recipe

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Frequently Asked Questions

How does The 90 Day Solution work?

Every program is built on our 90 Day framework: structured workouts, nutrition guidance, and real accountability. Choose your path, commit for 90 days, and build results that last a lifetime.

Do I need a gym?

Not to start. Transform U is 100% at-home with no equipment required. Switch You Up is gym-based, and Game Changer is fully personalized training.

Which program is right for me?

Beginners start with Transform U, those with a foundation level up with Switch You Up, and anyone ready to go all-in chooses Game Changer. Not sure? Book a free consult and we'll map it out together.

What's included in each program?

Guided workouts, a grocery shopping list, nutrition structure, and accountability. Higher tiers add a personalized meal plan and bi-weekly training consults.

What does it cost?

Each program is a one-time payment: Transform U is $299, Switch You Up is $449, and Game Changer is $999. Not ready to commit? Start free with a Grab N Go workout or meal plan, or book a free consult and we'll find the right fit together.

Is it really worth the investment?

Each program is a complete 90-day system: structured workouts, nutrition guidance, a grocery list, and accountability (Game Changer adds a personalized meal plan and bi-weekly training consults). It's built for results that last a lifetime, not just a month.

How much time each week?

It depends on your program: Transform U is 3 at-home workouts a week, Switch You Up is 4-5 gym sessions, and Game Changer is 6. Every workout is built to be efficient and to fit around real life, not take it over.

Can couples do a program together?

Absolutely. You and your partner can each start the same program and do your 90 days side by side. Book a free consult and we'll map out the right fit for both of you.

Do you offer refunds?

Because each program unlocks the full digital system the moment you join, we don't offer refunds, but we also don't want you buying the wrong thing. That's exactly what the free consult is for: we'll make sure you're matched to the right program before you pay. Hit a wall after starting? Message us and we'll help you adjust.

How do I get started?

Book a free consult, or jump straight into the program that fits your level. It starts with 90 days, it lasts a lifetime.

A Note From Your Coaches

Not sure where to start?

Tell Seth and Jennifer what you're working toward. They'll help you choose the right program, with no pressure and no sales script.

Book a Free Consult Start with a free Grab N Go plan
Seth and Jennifer, founders of The 90 Day Solution, together in their gym