The Pancake Butt Project

For the GLP‑1 girlies who lost a little more than they planned 😬

Did your GLP‑1 give you pancake butt?

Yeah. Me too. 🥞🍑

You lost the weight.

Your clothes fit better. Your body changed. Maybe you finally saw the number on the scale you'd been chasing for years.

There was just one little problem…

Apparently your butt decided to leave too.

I know because it happened to me. And as a strength coach, I decided I wasn't just going to complain about it. I'm building mine back.

Now I'm turning the exact training approach I'm using into a simple program you can follow too.

THE PANCAKE BUTT PROJECT

A straightforward, progressive strength program designed to help you train your glutes and rebuild strength after weight loss.

Coming soon • $27

No spam. Just stronger glutes and occasional butt jokes.

You're on the Pancake List.

Your butt will thank you later.

The plot twist

The weight came off.
And then I turned around. Literally.

Listen. I'm incredibly happy with the progress I've made.

But somewhere along my own weight-loss journey, I realized something:

My butt was disappearing.

Not exactly the transformation I had envisioned. 😂

And here's the thing… I'm a strength coach. I know how to train muscle.

So instead of randomly adding 100 squats a day or saving another Instagram "booty workout," I went back to the fundamentals.

And I started building the program I wish I had prioritized from the beginning.

Now I'm putting that entire plan together for you.

What actually happened?

First: your GLP‑1 didn't specifically steal your butt.

"Pancake butt" isn't a medical diagnosis, and GLP-1 medications don't selectively remove muscle from your glutes.

During significant weight loss, however, you don't necessarily lose only body fat. Changes in overall body mass and lean tissue can affect the shape you see in the mirror.

That's why the answer isn't another crash diet.

It's time to give your body a reason to build muscle.

Resistance training, progressive overload, adequate nutrition, and recovery are the foundation.

You already did the work to lose the weight.
Now let's build the strong body underneath it.

The program

Meet The Pancake Butt Project

Simple by design.

This isn't another random collection of booty exercises. It's a 6-week progressive strength program built around three repeatable workouts.

🥞

Build

Build the foundation.

🍑

Shape

Train your glutes through complementary movement patterns while continuing to build total-body strength.

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Strength

Finish the week getting stronger.

6Weeks
3Workouts / week
35–45Minutes
Same three
workouts
Progressive
strength
Glute-focused
+ full body

What you'll get

Everything you need. Nothing you don't.

🥞

The 6-Week Pancake Butt Workout

Three full-body, glute-focused workouts repeated and progressed over six weeks.

🍑

Exercise Library

Simple exercise demonstrations so you're never standing in the gym wondering what you're supposed to do.

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Progress Tracker

Track your weights and reps and watch yourself get stronger.

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Build, Don't Just Shrink Guide

A simple introduction to why strength training matters after significant weight loss.

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Protein Quick Guide

Simple guidance for making protein a priority.

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The Minimum Effective Pancake

Crazy week? Instead of skipping your workout completely, you'll know exactly which priority movements to complete.

Simple by design.

Less thinking. More lifting.

You don't need a completely different workout every week. In fact, that's exactly what I don't want.

For six weeks, you'll repeat the same three workouts.

Why? Because by Week 3, I don't want you spending mental energy figuring out what exercise you're supposed to do.

Same workouts. Better you.

Show up.
Do the plan.
Beat yourself a little at a time.

How you get stronger

The Pancake Progression Rule

REPS → THEN WEIGHT.

Own the reps. Then earn the weight.

Stay at the same weight until you've earned every rep. Then — and only then — you add weight.

100 × 8
100 × 9
100 × 10
Add weight

You lost the weight.

Now let's build something. 🍑

Get on the Pancake List and be first to know when the program drops.

No spam. Just stronger glutes and occasional butt jokes.

You're on the Pancake List.

Your butt will thank you later.

Who it's for

You're probably my person if…

You lost a meaningful amount of weight and love the progress… but wish your butt hadn't joined the weight-loss program.

That's okay. This isn't actually a medication program. It's a strength-training program.

It's for the woman who's done focusing exclusively on getting smaller and is ready to start getting stronger.

What this is not

No gimmicks. No secret booty hack.

Your glutes are muscle.
Muscle needs to be trained.

Photo of Sara goes here

Replace this placeholder with a real photograph — ideally a warm, confident training or lifestyle shot. Recommended 4:5 vertical.

Why I'm building this

Hi. I'm Sara.

I'm a strength and nutrition coach, former collegiate athlete, and creator of the Strong & Lean Method.

But that's not actually why I created this. I created it because I needed it.

I've experienced the body changes that can come with midlife and significant weight loss myself. And after focusing so much on losing weight, I realized my next goal wasn't another number on the scale.

I wanted my muscle back. I wanted to feel athletic. Strong. Capable.

And yes… I wanted my butt back. 😂

So I'm doing what I've spent years helping other people do: training for the body I want instead of just dieting for a smaller one.

The Pancake Butt Project is the actual framework I'm building around that goal. And I'm inviting you to do it with me.

The Pancake List

I'm still building it.
And that's intentional.

I could disappear for months, make everything perfect, and then show up one day asking you to buy something.

I'd rather build this alongside the people who actually want it.

So right now, I'm opening the Pancake List. Joining doesn't purchase anything. There's no obligation. It simply means you'll be among the first to know when the program is ready.

Launch price$27

🥞 Yes, my butt needs this

Questions

Good questions, honest answers.

Do I have to be taking a GLP-1?

No. The inspiration came from my own experience, but this is a strength-training program, not a medication program.

Is this only for women?

The training principles aren't female-specific, but the program's initial branding and messaging are primarily designed for women.

Do I need a gym?

The current program is designed around gym equipment and progressive loading. Additional substitutions may be added as the program is finalized.

I'm a beginner. Can I do this?

The program includes exercise guidance and clear progression. Anyone with an injury, medical restriction, or uncertainty about resistance training should consult an appropriate healthcare professional.

Will this make my butt grow in six weeks?

Bodies respond differently. There is no promise of a specific physical transformation or timeline. The program gives you a structured plan to progressively train your glutes and become stronger.

Will you tell me what to do with my GLP-1?

No. Medication decisions belong between you and your licensed medical provider. The Pancake Butt Project focuses on strength training, nutrition fundamentals, and muscle-building behaviors.

When does it launch?

Soon. Join the Pancake List and you'll be the first to know.

You lost the weight.

Now let's build something. 🍑

You don't need another diet. You don't need to spend two hours in the gym. And you definitely don't need 47 different booty-band exercises.

You need a plan. I'm building it now.

THE PANCAKE BUTT PROJECT

6 weeks3 workouts a week$27

Be first to know when it drops.

You're on the Pancake List.

Your butt will thank you later.

🥞 Join the Pancake List