The Formula A 4-week strength + Pilates program for women who are done starting over

Get stronger at home, with a plan built for the week that goes wrong.

3 full strength + Pilates workouts a week (about 30–40 min), each with a 10‑minute backup for busy days.

Plus what other programs skip: science-backed lessons that build your plan for coming back after you miss, and me on WhatsApp.

$69 · one time · no subscription

  • 14-day money-back guarantee
  • Start today. No waiting for Monday.

Created by Ana Celis · Certified Pilates instructor · ISSA-certified personal trainer

Ana Celis smiling to camera in the studio, hands on her hips, the city skyline through the window behind her
Created by Ana Celis Certified Pilates instructor ISSA-certified personal trainer
Danielle’s before and after progress photos from The Formula, side by side
“I’ve done this challenge three times because it’s the only program that has ever made me feel like I’m not constantly starting over from zero.”
Danielle, 29
Verified Formula member

They didn’t need more motivation. They needed the right tools to come back.

The pattern

STOP RELYING ON MOTIVATION, SHAMING YOURSELF, AND STARTING OVER EVERY MONDAY.

There’s a better way to get stronger, stay consistent, and build habits that don’t fall apart the second life gets messy, without needing to be perfect.

The old way. Get motivated. Decide this time will be different. Try to do everything perfectly. Miss one workout. Shame yourself. Avoiding starting again. Need a fresh start. Wait for Monday. Start over again.
How do they do it? I ruined it again! 😤 Why can’t I just be disciplined?
The new way. Follow a plan that fits your life. Build habits that actually stick. Learn tools to regulate yourself. Know what to do when life gets messy. Come back instead of starting over. Stronger and confident!
How to do it! ✍️ I’m becoming consistent! 😬 I can do 10 minutes 💪 I trust myself again!!! 🥰

What if discipline was never your problem?

You’re not someone who “can’t stick to anything.”

You work. You show up for everyone else. You handle a million things.

But when it comes to yourself, one missed workout turns into guilt, avoidance, and another promise to start over.

  • You don’t need more shame
  • You don’t need a stricter workout plan
  • You don’t need to try harder
  • You don’t need another fresh start

You need the tools to keep coming back.

That’s exactly what The Formula teaches you.

A 10‑minute version that counts on busy days. A plan for the day after you miss. And me, along the way.

This is a different kind of fitness program.

Most plans give you an endless list of exercises. Knowing what to do was never your problem. Doing it on a bad week was.

The workouts are the part you already know. The rest is what gets you back to them.

Every week, you get

The training

  • 3× Strength + Pilates Follow along with me. The work builds week by week through progressive overload on the exercises. (Around 35 mins)
  • 1× Sculpt + cardio Optional, for a day your body wants more.
  • 1× Mobility + recovery Optional, for a day your body needs a break.
  • Mini A shorter version of every workout, for the days the full one isn’t happening. (Around 10 mins)

The tools

  • 1× Science lesson Why you fall off, and how to come back. Built from peer-reviewed research, sources cited.
  • 1× EFT tapping Emotional regulation tool for the moments stress, resistance or frustration get in the way.
  • 1× Guided reflection The thoughts and triggers behind your own start‑stop cycle.

Plus, through all four weeks: voice messages and check-ins from me on WhatsApp.

The Formula open on a laptop and two phones: today’s session with the week’s progress track, the week-by-week lessons with a journal prompt, and a workout screen with a set-by-set weight tracker

The results

Finally learn how to come back

Shani’s before and after progress photos from The Formula, side by side
“The Formula gave me hope. At 38, I was starting to think maybe I had missed my chance to really change. I’ve started over so many times. For the first time, I feel like I’m not too late. I can still become the woman I’ve always wanted to be.”
Shani, 38 Verified Formula member
Nicole’s before and after progress photos from The Formula, side by side
“At 49, I wasn’t trying to become a different person. I just wanted to feel strong again. I wanted to move, lift things, do normal life stuff, and not feel weak. I didn’t expect to enjoy the workouts this much, and I definitely didn’t expect to find someone as caring as Ana.”
Nicole, 49 Verified Formula member
Maria’s before and after progress photos from The Formula, side by side
“Who would’ve thought that me, the messiest girl on the block, would be staying organized and actually working out consistently? Literally, who is she? 😂 Even my mom says, ‘Thank you, Ana!’”
Maria, 24 Verified Formula member
Romy’s before and after progress photos from The Formula, side by side
“I get bored with workouts ridiculously fast, so I was fully expecting to lose interest. Somehow I didn’t. I loved that one day felt strong and heavy, another felt more Pilates-y, and then Ana would humble me with the tiniest weights I’ve ever seen 😂”
Romy, 22 Verified Formula member
Natalie’s before and after progress photos from The Formula, side by side
“I signed up for the workouts because why not? I was convinced that EFT tapping was absolutely not going to be my thing. But somehow it ended up being my favorite part. There were moments where I was stressed or overwhelmed and suddenly I was like… wait, I actually know what to do with this now.”
Natalie, 31 Verified Formula member
Elena’s before and after progress photos from The Formula, side by side
“I’m so proud of myself. I’ve always been active, I hike and walk, but I have never been able to keep going with weightlifting. Like ever. I’d pick them up randomly and then not touch them again for weeks. The fact that I’m actually lifting consistently now is a little crazy to me!”
Elena, 26 Verified Formula member

Individual results vary. Photos and testimonials reflect the personal experiences of real Formula participants, shared with their permission.

Ana Celis holding a Pilates ring in the studio, city skyline behind her
Meet your coach

Hi, I’m Ana!

I created The Formula for women who’ve tried everything and still can’t make working out stick. For the woman who hides at the back of every photo. Who changes five times before a date or an important event. Who looks at women who stay consistent and wonders what they have that she doesn’t.

I’m a certified Pilates instructor and personal trainer, and I combine both with behavior-change tools informed by research on habits and motivation. So you’re not just following workouts. You’re learning how to build a routine you can always come back to.

I know the start-stop cycle because I lived it too. For years, I hated my body and saw discipline as something I just wasn’t capable of. Deeply researching habits, motivation, behavior and emotional regulation gave me the tools to completely transform my life, and became the foundation of The Formula.

My own transformation took years of trial and error. The Formula is everything I wish I’d had at the start.

You deserve to feel confident in your body, and to trust yourself when you say you’ll show up.

I made this from my heart, and you won’t be doing this alone. There’s a group chat with every woman doing The Formula, and you’ll get voice messages from me along the way. I’m right here with you.

Because the best program means nothing if you can’t keep coming back to it.

  • CERTIFIED PILATES INSTRUCTOR
  • ISSA PERSONAL TRAINER
  • NASM + AFAA CEUs

You don’t need another fresh start.

You need a plan built for the day you miss.

Four weeks of training, the tools to come back when life gets in the way, and me on WhatsApp along the way.

Who this is for

This is for you if…

  • You’ve started more routines and challenges than you’ve finished.
  • You want structure, not a library of workouts to figure out yourself.
  • You want to train at home and still build real strength.
  • You want to know why you fall off and how to come back, instead of being told to try harder.
  • You need a plan that still works on a day you have 10 minutes.
  • You want to feel strong and confident in your body, and stay that way.

It’s not for you if…

  • You want daily one-on-one coaching.
  • You want a new workout every day. The workouts repeat on purpose, so you can progress correctly and actually get stronger.
  • You want a perfect plan or nothing. This is built for real weeks, the messy ones included.
  • You’re waiting to feel motivated first. You’ll learn to show up without it.

More from members

I FINALLY FOLLOWED THROUGH! THANK YOU ANA

“In week 2 I had two late work nights in a row and missed both workouts I had planned. Normally that’s exactly where I disappear and tell myself I’ll start again Monday. I did the EFT session that night, watched the lesson on all-or-nothing thinking the next morning and did the 10‑minute Mini before work. I didn’t restart anything, I just kept going. I know that sounds small but for me it was HUGE. I finished the program actually feeling like I can trust myself to follow through now.”
Brooke, 29 Verified Formula member

I ACTUALLY FINISHED ALL 4 WEEKS!!!

“I usually make it like 10 days into a program and then life happens and I’m done lol. This time I traveled during week 3, missed 3 workouts and genuinely thought here we go again. Instead of trying to catch up I just opened the program and did the next workout. I finished all 4 weeks and honestly the confidence I got from that was bigger than I expected. I proved to myself I can keep a promise even if I don’t do it perfectly.”
Natalia, 33 Verified Formula member

THE MINI SAVED MY WEEK

“One Thursday I had literally 15 minutes between getting home and having to leave again. Normally I would’ve said that’s not enough time and skipped it. I did the 10‑minute Mini instead and that one workout stopped me from going into my usual ‘well this week is ruined’ spiral. It made me realize I can adjust without quitting, and I trust myself so much more because of that.”
Haley, 26 Verified Formula member

I WENT FROM 5 LB TO 8 LB WEIGHTS

“I started The Formula using 5 lb dumbbells for almost everything because I was scared to go heavier. By the end I was using 8s for several exercises and could actually see it in my tracker. That gave me so much confidence because for once I had proof that I was getting stronger instead of just hoping I was.”
Kenzie, 41 Verified Formula member

I COULDN’T EVEN DO A PUSH-UP WHEN I STARTED

“I almost didn’t join because I thought I was too out of shape. I couldn’t do a full push-up and even some of the basic moves felt hard. The modifications were actually shown and I never felt like the beginner version was the ‘bad’ version. By week 4 I was noticeably stronger and way more confident in what my body can do.”
Jacky, 23 Verified Formula member

I TRUST MYSELF MORE NOW

“The physical progress was great, but the biggest change was that I stopped making huge promises to myself and then feeling terrible when I couldn’t keep them perfectly. I learned how to adjust instead of quit. I feel like I actually believe myself now when I say I’m going to take care of myself.”
Baylee, 37 Verified Formula member
Join The Formula

4 WEEKS TO GET STRONGER AND STOP STARTING OVER

Workouts, science, emotional regulation, guided reflections, and my support to help you keep going when life gets messy.

What’s included

  • 4 weeks of follow-along training Strength + Pilates designed to make you stronger without taking over your life. Every workout also has the Mini for the days when the full workout is just not happening.
  • Understand the patterns keeping you stuck 4 science-backed lessons on motivation, habits, procrastination, and why you keep repeating the same cycles.
  • Emotional regulation tools Guided EFT tapping sessions for moments of resistance, overwhelm, and difficult feelings around your body, with tools to help you pause and respond differently instead of falling straight back into the same patterns.
  • Guided reflections 4 prompts to help you go deeper, notice the exact moments and triggers that keep you stuck, and understand what is really driving the pattern so you can start changing it.
  • Voice messages + check-ins from me Personal voice notes and check-ins from me throughout the 4 weeks, for the moments when you need help finding your way back, or just someone in your corner who believes in you.

How it works

  • A new week every 7 days Each one builds on the last, so you move through it in order.
  • Your 28 days start the day you join No waiting for Monday.
  • Lifetime access Come back whenever you need it, as many times as you want.
Questions?
How long are the workouts?

The main workouts run 25 to 40 minutes, and most are around 35. Every one of them also has a Mini, around 10 minutes, for the days the full session isn’t happening.

What if I don’t have a lot of time?

That’s built into The Formula. Every workout has a Mini for the days when the full workout just isn’t happening. You can still show up, do what fits your day, and keep moving forward.

Do I need equipment?

Just a mat and a pair of dumbbells. That’s it. A few workouts use optional extras if you have them: resistance bands or ankle weights.

Do I need a gym?

No. It’s designed to be done at home.

What if I miss a workout?

You don’t start over. You use the tools and systems you learn inside The Formula to figure out what got in the way, adjust, and come back. The goal is not to never miss a workout. The goal is to stop letting one missed workout turn into a week, a month, or another restart.

What if I’m someone who never finishes programs?

That’s exactly who The Formula was built for. Instead of only giving you workouts, it teaches you what to do when motivation drops, life gets messy, or you start slipping into the same patterns that usually make you quit. You’ll have tools to help you come back, keep going, and finally change the cycle of starting and stopping.

Do I need to feel motivated for this to work?

No. Motivation will come and go. This is built to help you stop relying on it as the only reason you show up.

Do I have to do everything perfectly for this to work?

No. Learning how to keep going when you can’t do everything perfectly is part of The Formula. You’re going to have busy days, missed workouts, low-motivation days, and weeks that don’t go according to plan. You’ll learn what to do when that happens instead of automatically starting over.

What support do I get from you?

You’ll receive personal voice notes and check-ins from me throughout the four weeks. I’ll check in personally if you go quiet. I’ll be there to help you find your way back and remind you how capable you are.

Is the neuroscience real, or is it wellness marketing?

The science lessons are built from peer-reviewed research and cite their sources. They cover habits, motivation, behavior change, emotional regulation and the patterns behind follow-through.

What if I’m a beginner?

You’re good. I’ll guide you through the workouts, give you options when you need them, and help you build from where you are. You don’t need to already be strong, flexible, or “in shape” to start.

Is this a weight-loss program?

The Formula is built around getting stronger, moving your body consistently, and building habits you can actually maintain. Your body may change along the way, but this is not another quick-fix program.

Do I have to do the optional sessions?

No. The three main workouts each week are the core. The sculpt, cardio, mobility and recovery sessions are there for when you want extra or need something lighter.

Can I do all the workouts at once?

It unfolds week by week so you build gradually. A new week unlocks every 7 days rather than everything landing at once.

Will Pilates actually help me build strength?

This isn’t Pilates alone. It combines progressive strength training with Pilates-based movement, so you’re using resistance and increasing the challenge over time. You track your weights in the platform, so you can see it week to week.

How do I know if I’m progressively overloading?

You track the weight you use for the key exercises, week by week, in the platform. As the same movements repeat, you add resistance when you can finish the work with good form. Progress also shows up as better control before you’re ready to add weight.

How is this different from free workouts on YouTube?

Free workouts on YouTube are great. The difference is that The Formula gives you a plan to follow and the tools to actually follow through with it. Because what’s the point of having the workouts if you never do them? You’ll also have support from me throughout the four weeks.

What happens after the four weeks?

You keep everything. You have lifetime access, so you can repeat the program, revisit the workouts, and come back to the science lessons, reflections, and emotional regulation tools whenever you need them.

What if it’s not for me?

Try it for 14 days. If it isn’t the right fit, email me at hello@feelthechemistry.co within 14 days of purchase for a full refund.

STOP STARTING OVER

You’ve started enough times. This time, learn how to come back.

Get stronger.Understand your patterns.Build a routine that survives real life.BECOME SOMEONE WHO COMES BACK.