Next Course Begins February 2026

Empowerment, education, & long-term results. Say goodbye to quick fixes and hello to sustainable fat loss techniques backed by science.

Why Choose this Course?

Education Rooted in Science: We believe that knowledge is power. Our course is based on the latest research and scientific findings in diet, exercise, and nutrition. You'll learn the "why" and "how" behind our approach, making it easier to stay motivated and committed.
Sustainable Fat Loss: Say goodbye to crash diets and extreme restrictions. Fat Loss Happens focuses on building a solid foundation for long-term success. We'll guide you through gradual changes that lead to sustainable fat loss and improved overall health.

Empowerment for Real Change: We don't believe in one-size-fits-all solutions. Instead, we empower you to take control of your fitness journey. Learn how to adapt our principles to your lifestyle, so you can continue seeing progress even after the course ends.

Fitness & Nutrition Guidance: Our course includes expertly crafted workout routines and personalized nutrition guidance. You'll discover the best exercises for fat loss and how to nourish your body effectively.

What's Included:

Nine weekly video call meetings to ask questions with your coaches and cover the education that you learned over the week. Plus, guest speakers that will cover lifestyle topics. (These are recorded if you aren’t able to make the live calls.)

Weekly support Q&A video calls with a certified nutritionist.

Recent evidence-based studies backing up the education you learn.

Onboarding video call to learn how to navigate the app and track your calories using a nutrition tracker.

Weekly education modules designed to cover all aspects of diet, nutrition, and lifestyle.

Nine weeks of intelligently planned fat loss workouts (three days of weights/three days of cardio).

Custom macros for both deficit and maintenance calories.

A 60-page macro friendly recipe book

Access to this course and workouts for the lifetime of the app.

Course Outline

WEEK ONE

Hailey Babcock & AJ Fowers

We begin with an introduction to the course and a high-level overview of nutrition fundamentals. You’ll learn what to expect over the next nine weeks, how to use your nutrition tracker, and how to accurately take measurements and progress photos. You will also receive your personalized macro and calorie budget and learn how to manage it with confidence.

WEEK TWO

Hailey Babcock & Mikki Williden, PhD

This week focuses on the essentials of eating in a calorie deficit. You’ll learn strategies to manage your deficit without feeling deprived, practical tips to maximize fat loss, and sample meal ideas that support your goals. We also explore macronutrients and micronutrients including protein, fats, and carbohydrates, how each affects body composition, and the ratios that best support fat loss. Finally, we cover the role of hydration and why it matters for health and performance.

WEEK THREE

Hailey Babcock & Jocelyn Whittstein, MD

Building on behavior change, we shift our focus to the importance of strength training and cardiovascular training for sustainable fat loss. You’ll learn how to apply the right effort in the gym, including how to utilize interval training effectively. We also discuss bone health, osteopenia, osteoporosis, and what women need to know in midlife to stay strong and resilient.

WEEK FOUR

Hailey Babcock & Abbie Smith-Ryan, PhD

This week highlights the critical role of sleep in body composition, health, and recovery. We dive into nutrient timing and identify which supplements truly benefit women in midlife.

WEEK Five

Hailey Babcock & Mikki Williden, PhD

We address the significant impacts of extreme dieting and RED-S (Relative Energy Deficiency in Sport), also known as low energy availability. You’ll learn how to identify risk factors and protect your metabolic health. We also explore supplements that may (or may not) support fat loss, along with an evidence-based look at the pros and cons of today’s most popular diet approaches.

WEEK SIX

Hailey Babcock & TBD

TBD

WEEK SEVEN

Hailey Babcock & Heather Hirsch, MD, MS, NCMP

This week centers on hormone therapy and navigating the healthcare landscape during peri- and postmenopause. You’ll learn how hormonal changes influence health and body composition and gain the clarity and confidence needed to make informed decisions about your care.

WEEK EIGHT

Hailey Babcock & Mikki Williden, PhD

We explore energy expenditure and provide a clear framework for setting calorie and macro budgets. You’ll learn how to calculate your own energy needs and tailor your nutrition to support both your training and your goals. We also address strategies for breaking through fat loss plateaus and examine how menopause impacts body composition, nutritional needs, strength development, and overall wellbeing.

WEEK NINE

Hailey Babcock & Mikki Williden, PhD

We close the course with a deep dive into reverse dieting, calorie cycling, and long-term maintenance strategies. You’ll leave with the tools and confidence needed to sustain your results and navigate real life after a fat loss phase.

Learn From the Best

HAILEY BABCOCK - Founder of Hailey Happens Fitness

With over 15 years of experience in the fitness industry, Hailey advocates that nothing offers more proven health benefits than strength training and excellent nutrition. It has become her mission to share her experience and collaborate with the best in industry to help change the lives of females around the world to raise the bar on education provided.

MIKKI WILLIDEN, PHD - Registered Nutritionist

Mikki is a registered nutritionist with a background in human nutrition and physical education, holding undergraduate and master’s degrees from the University of Otago in New Zealand, along with a PhD focused on health and productivity. Since 2006, she has worked with clients across a wide range of health and performance goals, combining evidence-based nutrition with practical, real-world strategies. In Fat Loss Happens, Mikki contributes expert guidance rooted in science to help women build sustainable, healthy habits.

DR. JOCELYN WITTSTEIN - Sports Medicine Orthopedic Surgeon

Dr. Jocelyn Wittstein is a board-certified orthopedic sports medicine surgeon and Associate Professor at Duke University, where she specializes in shoulder, knee, and sports-related injuries. In Fat Loss Happens, she joins as a guest expert to share medical insight on joint health, injury prevention, and how to train smarter and safer as your body changes.

ABBIE SMITH-RYAN, PHD - Exercise and Nutrition Scientist

Dr. Abbie Smith-Ryan is a professor of exercise physiology and nutrition at the University of North Carolina, where she leads research on how exercise and nutrition affect metabolism, body composition, and overall health—with a special focus on female physiology. She brings evidence-based science to Fat Loss Happens, helping women apply practical strategies from cutting-edge research to feel stronger, healthier, and more confident.

DR. HEATHER HIRSCH, MD, MS, NCMP - Women's Midlife Health Expert
Dr. Heather Hirsch is a board-certified internist and menopause specialist dedicated to empowering women through midlife transitions with evidence-based guidance and practical health strategies. She founded a concierge telemedicine practice focused on perimenopause and menopause care, helped launch the first menopause clinic at Brigham and Women’s Hospital, and has served on faculty at Harvard Medical School. In Fat Loss Happens, Heather brings medical insight on hormonal changes, metabolic health, and navigating body shifts during midlife with confidence and clarity.

Our Success Stories

Fat Loss Happens Testimonial Before and After

"I have lost 5 kg (11 pounds) over the 8 weeks of this program. It came off slow and steady which is how we learned is best. I was injured for quite some time and was becoming very disappointed with the 10 kg I had gained over time. It almost got to the point where I gave up on myself. Maybe I am too old, maybe it is menopause. My mindset was getting very negative and hormones all over the place due to perimenopause. Your program has been an absolute blessing. I feel invigorated, rejuvenated, and stronger mentally and physically. I want to lose 5 more kg the right was as this program has taught me how to do and be the inspiring coach I once was, especially as I age gracefully. I am so thrilled with the weight I have lost and the muscle I have gained."

Karen M.

Frequently Asked Questions

I AM LOOKING FOR A MEAL PLAN. DOES THIS PROGRAM PROVIDE ONE?

We do not provide a meal plan in this program, as this course is designed to empower you with the knowledge you need to plan your meals without relying on someone else to do it for you.

HOW LONG DO I HAVE ACCESS TO THIS COURSE?

Anything you purchase from me, you will get lifetime access to it (for the life of the Hailey Happens Fitness App).

HOW LONG ARE THE WORKOUTS?

We provide both 60 and 30-40 min strength workouts and 30-60 min cardio workouts.

HOW MANY DAYS A WEEK IS THIS PROGRAM?

As the goal for most women joining the challenge is wanting a modest amount of fat loss over the nine weeks, we will need to move six days a week to create energy expenditure that will produce weight loss. Each week has 3 strength training days and 3 cardio days (mix of LISS and HIIT/SIT).

WHAT EQUIPMENT DO I NEED TO COMPLETE THIS COURSE?

If you are working out from home, you will need the following: dumbbells (preferably a few different weights), long resistance band, short resistance (booty) band, swiss ball (optional), and a TRX (optional). If you are working out at a gym, you will need the equipment above as well as a leg press, leg extension, leg curl, back extension, and barbell (dumbbells can be used in the place of a barbell).

HOW OFTEN DOES THE PROGRAMMING CHANGE?

The workout program changes to new programming every three weeks to allow the body to adapt and move on to new programming during the 9 weeks. We don’t rotate weekly as we want to give the body a chance to get enough out of the program before we move on.

IS THIS MAX STRENGTH HEAVY LIFTING?

No, this isn’t. The goal of this program is fat loss, therefore, we have to be in an energy deficit which requires us to either move more or eat less. Research shows that higher volume programs burn more calories and since the goal is to maintain muscle and lose fat, this is the best approach. If you are looking for heavy lifting, you can check out my Power, Strong, or Physique Happens Programs.

I AM LOOKING FOR AN ACCELERATED WEIGHT LOSS COURSE. IS THIS THE RIGHT COURSE FOR ME?

No, this is not a fast paced weight loss course. The calorie budget we provide is a ball park (closest estimate that we can give you with the information we have) and the energy (calorie) deficit is modestly aimed at losing ½ -1 lb per week over 9 weeks (weight loss is not a guarantee). This course provides the tools to arm you with the correct and healthy way to lose weight sustainably over a lifetime.

I DON’T WANT TO LOSE WEIGHT, CAN I STILL JOIN THE COURSE?

Absolutely! We have women that join for many different reasons. You can eat at maintenance and still do the workout plan as well as complete the rest of this course with the lectures and education.

I CAN’T ATTEND THE LIVE ZOOMS, ARE THEY RECORDED?

Yes, we record and upload the zooms within 24 hours of completion. You can also submit your questions to a Google form to be asked to the expert for the week.