28-Days-to-Lean Meal Plan

With the right strategy and discipline, significant leanness can be achieved in just 28 days.

Sydnee Falkner: Beyond the Reality Star Persona

While Netflix binge-watchers may remain unaware of who holds the million-dollar secret on Million Dollar Secret, Sydnee Falkner has already unveiled her signature creation: Syd’s Million Dollar Matcha. The streaming platform’s newest reality star collaborated with Scottsdale-based Simply Shroom to craft a blend featuring a four-mushroom complex, sugar-free caramel, matcha, collagen, and gold sparkles atop cold foam. It also contains 10 grams of plant protein—an ingredient aligned with her 24/7 fitness commitment. “I’m more a matcha protein drink enthusiast than a party shot person,” she notes.

The Show: Concealment and Competition

Falkner is far more than the affable blonde persona seen on Million Dollar Secret, where 12 strangers reside at a luxury lakeside resort. Each guest receives a welcome box; all but one are empty, and the final box holds $1 million—funds the winner can retain only if they keep their identity hidden.

Off-Camera: A Multifaceted Alaskan Native

Off-set, the 32-year-old Alaskan native is a yoga instructor, former bodybuilding competitor, and successful bear hunter. Prior to her career as a medical sales specialist, she funded her college education by working as an oil rigger in Alaska—a role that also honed her carpentry skills.

Her diverse skill set is why the Scottsdale resident believes casting directors viewed her as an ideal competitor: “They saw my outward appearance, then I told them I’m from Alaska, worked in oil fields, and killed a grizzly bear—no competitor would assume that, especially when I show up in bubblegum pink and eight-inch heels!”

Gym Demeanor: Focus with a Purpose

Viewers may perceive her tough edge as reminiscent of Old Town Arizona aloofness, but when not guarding her identity on the show, Falkner brings that same intensity to the gym. Staying in shape has always been a top priority. When not fully dedicated to training and nutrition, she extends her expertise as a personal trainer—going out of her way to support others.

“In the gym, I look intense, and people have commented on that,” she admits. “I’m there to work, but I love guiding others—especially women. The last thing I want is someone getting injured or discouraged from exercise. Fitness improves quality of life and longevity.”

Athletic Roots and Health Challenges

Falkner’s ease with physical challenges stems from her history as a standout high school track athlete in Alaska. In 2009, she placed fourth in the 1600m state championship, excelled in events ranging from 200m to 3200m, and won a triple jump state qualifier on her first attempt.

However, she faced health setbacks:

• She once fainted post-event due to myocardial syncope (a condition linked to a slow heart rate), now managed with medication and nutrition. “The doctor said I needed more salt that day,” she recalls.

• During volleyball, her narrow shoulders “popped out” during overhand serves—a issue that led to physical therapy.

Kinesiology: A Passion for Body Mechanics

Physical therapy for her shoulder injury inspired Falkner to pursue a kinesiology degree at Arizona State University. “I grew up learning about body mechanics—it’s always fascinated me,” she says. “We are machines; we can be well-run or poorly maintained.”

Career and Fitness: Balancing Medical Sales and Physique Training

Today, Falkner works as a medical sales specialist, but her interest in human movement drives her work in women’s physique training. “I love building lower-body strength and glutes,” she explains. “I might have pursued wellness, but I competed in bikini.”

Her competition days are paused, but she maintains a bodybuilding-style routine: three lower-body days and two upper-body days weekly. Viewers can see her lean, athletic frame; her current goal is a wider back. “Bigger lats make my waist appear narrower,” she notes.

Core Training: Simple, but Strategic

Though not a fan of core work, Falkner recognizes its importance. She incorporates ab training—planks, leg raises, vacuums, and oblique work like Russian twists—several times weekly, paired with breathing techniques. “People think you need elaborate ab workouts,” she says. “I keep it simple.”

Hunting and Humility: A Alaskan Tradition

A Million Dollar Secret challenge involved skeet shooting, where Falkner missed—whether the error was genuine or a diversion of her Alaskan background remains unknown. Back home, however, she successfully shot a Kodiak grizzly from 175 yards during Alaska’s regulated hunting season (for population control).

“It was odd—I’d never shot anything before,” she says. “I lined up as my dad and I practiced, pulled the trigger without overthinking. A couple days earlier, I’d have second-guessed and missed.” The bear meat was donated to the island’s Indigenous community.

Diet: Quality Over Convenience

Falkner prioritizes high-quality, local foods—rarely eating fast food. She shops at Trader Joe’s, Whole Foods, or Scottsdale farmers’ markets for grass-fed steaks, corn- and soy-free chicken, and eggs. “I spend on quality proteins and produce—it’s worth it,” she says.

Her mother’s homemade moose stroganoff is a beloved staple (“I could eat it daily forever”), and she relies on her grandmother’s crock pot for easy, nutritious meals (chicken, flank steak).

Oil Rigs to Red Carpets: A Humble Work Ethic

Falkner now lets her nails grow—pairing well with the hot pink outfit she wore to the Million Dollar Secret estate. Not long ago, her nails were short and dirt-black from her oil rig job, which her father helped her secure to fund college.

“Some days, you’d come out covered in dirt—ready to do it again tomorrow,” she says. “I have photos where only my eyes are visible, smudged in grease or dirt.” A day on the rig? “Like a hard conditioning session—carries, farmer’s walks—real life, days straight. My first hitch was three weeks: 12–14 hour days, 35 straight—no weekends, no days off.”

As one of few women on the rig, her size and strength were assets: “I’d go into tight spaces, crank equipment, haul parts—guys were too big.” The experience funded her education and gave her construction skills she uses today: “I’m good with remodeling—helped build and install cabinets in my house.”

What’s Next for Sydnee Falkner?

With Million Dollar Secret’s success, construction work is on hold. But Falkner is ready for whatever comes next—whether she wins the million or not.

“Physical or mental competition—put me in,” she says. “Hosting a show would be fun too. I’m excited for what’s next.”

The 28-day plan and Falkner’s journey underscore a simple truth: results come from consistency—whether in the gym, the kitchen, or life itself.