Strength & Mindset Programs · The FIT Collective®

Strength training designed
for your physiology.

A physician-designed program that meets you where you are — 10 minutes, three days a week. Build muscle, protect your metabolism, and create a habit that actually holds.

See the Programs Why Strength Matters Now
10
Minutes per session
3×
Per week
95%
Preserved muscle*
52
Weeks of programming
0
Repeated workouts
The Clinical Case

Why strength training belongs in midlife care

Muscle loss during perimenopause and weight loss is expected — but it doesn't have to be inevitable. Real-world data from women in a calorie deficit showed what's possible with the right dose of structured movement.

What the data showed

Only 1 participant experienced meaningful muscle loss — with ~58 lb total weight loss
95% of perimenopausal women preserved skeletal muscle appropriately
Several participants gained muscle despite being in a calorie deficit
Training protocol: 3 days/week · 10 minutes/session · ~1 year

*Real-world observational data from perimenopausal women following The FIT Collective structured strength program. Not a randomized controlled trial. Individual results vary.

  • 💪
    Muscle protects your metabolism

    Losing muscle during weight loss leads to plateaus, regain, and what's sometimes called normal-weight obesity. Preserving it changes the outcome.

  • 🧠
    Mindset is built into every session

    The Strategic Strength Approach™ pairs physical effort with intentional mindset cues — because consistency depends on more than motivation alone.

  • ⏱️
    Minimum effective dose

    This program works not because it's extreme, but because it delivers exactly what your body needs — no more, no less — to protect muscle and build habit.

Sample Phase 1 session (Level 1 — Seated)

Choose Your Program

Two programs. One philosophy.

Both are built on the same physician-designed framework. The difference is depth, variety, and session length. There is no wrong choice — many patients start with Beginner and move to Total when they're ready.

Beginner

Beginner Strength & Mindset

A 52-week starting point for anyone new to strength training, returning after time away, or navigating hormonal transitions and appetite changes.

$299
one-time · 12 months of access
Members receive a discount code at enrollment
  • 500+ guided workout sessions
  • 10-minute sessions, 3 days per week
  • 52 weeks — no workout ever repeats
  • Three progressive levels to choose from
  • Mindset cues built into every session
  • Minimal equipment — bodyweight, bands, or light dumbbells
  • Decision fatigue eliminated — just open the app and go

Three levels — you choose each day

Level 1 · Fully Seated Level 2 · Standing & Floor Level 3 · Compound Movements

Contact Dr. Sapp to Enroll
Total

Total Strength & Mindset

A fully immersive 52-week system that builds strength, mobility, core, and nervous-system resilience — layer by layer, week by week.

$499
one-time · 12 months of access
Members receive a discount code at enrollment
  • 1,000+ unique guided sessions
  • 10-, 20-, and 30-minute options
  • 52 weeks — zero repeated workouts
  • Includes everything in Beginner, plus:
  • Hardcore & Floor Series (pelvic-floor-safe core)
  • Yoga Flow, Guided Meditation (52 sessions)
  • 31 Days of FIT structured reset
  • Mindset integration across all modalities

Multiple modalities included

Strength · All 3 Levels Core & Floor Yoga & Mobility Meditation

Contact Dr. Sapp to Enroll
See It In Action

Try a sample session from each phase

These videos show the actual workout format you'll receive inside the program.

Phase 1 — Seated (Level 1)

No equipment needed. Chair assistance used throughout.

Phase 2 — Standing & Floor (Level 2)

Moves from chair to standing and floor positions.

Phase 3 — Compound Movements (Level 3)

More complex, multi-joint movements for advanced participants.

Not Sure Which to Choose?

A simple guide

You cannot choose wrong. Both programs are built on the same framework and many patients start with Beginner, then transition to Total when ready.

Choose Beginner if…

  • You want the simplest possible structure
  • You're rebuilding consistency after time away
  • You're navigating hormonal shifts, weight loss, or GLP-1 therapy
  • You prefer one clear, predictable path
  • You want low cognitive load — just open and go
  • You need a seated option to start

Choose Total if…

  • You enjoy variety and multiple session lengths
  • You're ready for a fully immersive experience
  • You want yoga, core, meditation alongside strength
  • You prefer having options (10, 20, or 30 min)
  • You want zero repeated workouts across the year
  • You're seeking total mind–body depth
View Programs & Pricing
Educational Webinars

Watch before you decide

These educational replays walk through the science behind the program — muscle physiology, the perimenopause connection, and how the Strategic Strength Approach™ works in practice.

Session 1 — Why Strength Training, Why Now The physiology of muscle loss during perimenopause and weight loss, and how structured training changes the outcome.
Session 2 — The Program, The Mindset, The Plan A deep look at the program structure, the Strategic Strength Approach™, and how to choose the right starting point.
What Patients Are Experiencing

Real people. Real life.

"I've struggled to stay consistent with movement in the past. The 10-minute sessions felt approachable, and over time I noticed real improvements in my energy and day-to-day comfort."

Patient, Age 54

"Starting with seated options helped me feel confident. As I progressed through the levels, I felt more capable than I expected."

Patient, Age 68

"While using GLP-1 therapy, I wanted a simple way to incorporate movement. This program supported my goal of feeling stronger and more balanced."

Patient, Age 47

What Physicians Are Saying

"Many patients using GLP-1 medications appreciate having a simple, structured way to include strength-focused activity. This program has been a supportive option for those beginning or returning to movement."

Dr. Diana Pallin, Obesity Medicine

"For patients on GLP-1 therapy who want guidance around strength practices, this program has provided a straightforward entry point that many find encouraging."

Dr. Matthea Rentea, Obesity Medicine

"A thoughtful, accessible movement framework that aligns well with general wellness and strength-building goals throughout adulthood."

Dr. Komal Patil-Sisodia, Endocrinology
Dr. Ali Novitsky, creator of The FIT Collective strength programs
The Creator

Ali Novitsky, MD

These programs were created by Dr. Ali Novitsky — a triple board-certified physician in Obesity Medicine, Pediatrics, and Neonatology, and a Master Certified Coach whose work sits at the intersection of muscle preservation, metabolic health, and sustainable behavior change.

Dr. Novitsky created these programs to address a gap she saw repeatedly in clinical practice: patients are told to strength train, but are rarely given a system that actually works with their physiology, schedule, and emotional capacity.

The result is a program she uses herself and recommends to her own patients — built for real life, not an idealized version of it.

Obesity Medicine Pediatrics Neonatology Master Certified Coach The FIT Collective®
From Jennifer Sapp, DO, MSCP, D-ABFM, D-ABOM

Why I offer this to my patients

For years, the advice was the same: "try to add some strength training." I gave it. My patients heard it. And most of the time, nothing changed — not because they didn't want to, but because advice without structure doesn't translate to action.

Muscle preservation is foundational to everything I care about for my patients — metabolism, bone density, energy, longevity. Dr. Novitsky's programs give you the structure to actually do it, in a format that fits real life.

This is an optional wellness resource — it doesn't replace your care at Metis, it extends it between visits.

Choose Your Program

Important Disclosures

The Beginner Strength & Mindset and Total Strength & Mindset programs are optional, self-pay wellness resources offered through The FIT Collective®. They are not medical treatment, physical therapy, rehabilitation, or insurance-covered services.

Questions? Contact us at info@metismidlife.com or through our contact page.