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9 Week SPRING IT ON Challenge
Starts: Monday September 1st
Duration: 9 Weeks
Training Style: 3-2-1 Method
3 Strength | 2 Conditioning | 1 Mobility, stretch, pilates
Reset your habits, build lean muscle, burn fat and feel amazing heading into the warmer months!
What’s Included?
Training Plan (3-2-1 Method)
Your training will consist of 3 x 3 week training blocks. Each will will include;
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3x Strength Sessions: Full-body workouts designed to sculpt, tone, and build lean muscle. Focused on progressive overload and core stability.
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2x Conditioning Sessions: High-energy circuits and functional movements to torch fat, boost endurance, and skyrocket your fitness.
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1x Stretch & Mobility Session: A vital recovery day to reset your nervous system, improve flexibility and prevent injury. Once a program we will also have a pilates session in, to mix it up but also help with mind to muscle engagement.
Your nutrition;
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Simple, delicious spring meal plan
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Options for meat-eaters & plant-based
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Calorie + portion guidance tailored to goals (fat loss, muscle gain or maintenance)
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Protein-rich meals to support training
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Sample meal templates & prep tips via my blog page
Support & accountability;
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Personal check in before and after the challenge and selected days throughout whenever you wish to discuss a personal matter
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Access to the challenge group chat to keep you accountable with your training, food and mindset
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Progress tracking sheets to track your strength load to ensure you are progressing each week
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Educational resources on hormones, fat loss, energy and consistency via my blog page
Why You Should Join:
✔️ Train in a positive, empowering female-only space
✔️ Learn proper strength training techniques with expert coaching
✔️ Increase strength, endurance, and overall fitness
✔️ Feel more confident in and out of the gym
✔️ Surround yourself with a community of strong, motivated women
✔️ Stay consistent and accountable with structured group training
Don’t miss your chance to hit reset, feel strong, and step into spring full of energy and confidence. The 9-Week SPRING IT ON Challenge is your moment to show up for yourself, build healthy habits, and finally feel good in your body again. Spots are limited, say yes to YOU
The Life-Changing Benefits of Strength Training for Women:
✅ Build Lean Muscle & Burn Fat Efficiently
Strength training helps you sculpt and define your body while boosting your metabolism, so you burn more calories even at rest!
✅ Improve Bone Health & Prevent Osteoporosis
Women are at higher risk for osteoporosis, but lifting weights increases bone density and reduces the risk of fractures as we age.
✅ Enhance Confidence & Mental Strength
Getting stronger isn’t just physical, it’s mental too! Strength training builds self-belief and resilience, helping you feel more confident inside and outside the gym.
✅ Boost Energy Levels & Reduce Stress
Regular strength workouts increase energy, reduce stress, and can even improve mood by releasing endorphins, the body’s natural feel-good hormones.
✅ Increase Functional Strength for Daily Life
Carrying groceries, lifting kids, or simply moving with ease, all become easier and pain-free when you build strength and mobility.
✅ Prevent Injuries & Improve Posture
A well-structured strength program strengthens joints, stabilises muscles, and reduces the risk of injuries so you can move better, for longer.
Your total investment is $652.50 for the 9 weeks.
A $100 deposit fee will be required to secure your spot, this comes off the total price and is non refundable.
Training days, times and layout during the 9 week challenge will be:
MONDAY 6AM | 6PM - Lower body
TUESDAY 6AM | 6PM - Conditioning
WEDNESDAY 6PM - Stretch / Mobility / Pilates
THURSDAY 6AM | 6PM - Upper & core
FRIDAY 6AM - Conditioning
SATURDAY 8AM - Full body
Located in Hocking Perth North.
Please fill out the following form below to secure your spot!