2024 is the year Program Lifted is coming to women in the country
As a country woman from Gunnedah, NSW, I have personally experienced the challenges of trying to grow and change in an environment that may not support those aspirations.
What makes achieving these goals even harder is when you’re trying to figure it all out on your own, feeling stuck in a repetitive cycle of almost reaching them, only to fall back into old patterns and habits.
When this happens repeatedly, it's easy to think that you don't deserve to reach your goals.
Program Lifted is here to change that.
My mission is to help women in the country to create positive and lasting transformation to their lives through face-to-face coaching, ongoing education and community support, empowering them to make significant and enduring improvements that will become a source of confidence and pride for years to come.
From day 1, you will be part of a strong community of females who are here to support you to grow into being your best self.
Program Lifted is not like any other online training program because I am here to coach and educate you in person, as well as online.
There are five essential components of support you have access to in Program Lifted, plus 3 options, contributing to make 2024 the year you achieve what you've always wanted.
1. YOUR ONBOARDING CALL
This initial 1hr Zoom meeting will be our opportunity to officially meet, to discuss what you desire to achieve most, why this goal is so important to you, what you currently struggle with, and where you feel need my support the most.
We will also start to reverse engineer the next 6-12 months for you, putting in place a timeline of different dietary phases we will need to go through (fat loss, muscle building, maintenance phases), building your personalised roadmap to success.
2. YOUR TRAINING & NUTRITION APP
You will have your personalised training & nutrition app at your fingertips, giving you structure, direction and confidence when training on the gym floor or planning out your meals for the week ahead.
The exercise swap feature will help you to keep your training flexible, even when equipment is unavailable. Check out it's functionality HERE.
Your personalised nutrition app will be set up for your specific dietary phase (as discussed in your onboarding call), so that we can get you planning the right calorie and macronutrient splits from day one.
The recipe swap feature and the dining out feature will help you to stay on track and guide you to use flexible dieting as a structured approach to better understanding effective nutrition, while simultaneously improving your relationship with food.
This is an example of how flexible dieting works when you are in a fat loss phase SEE HERE
3. WEEKLY CHECK-IN & COACH'S FEEDBACK
Your habits are the backbone to achieving what you desire and will determine your ability to make long term change.
Each week you will have a personalised spreadsheet to help me understand which of these habits you are nailing, and where you need my help: sleep quality, daily step count, hydration, alcohol consumption, strength training, nutrition and personal organisation.
The combination of these habits executed week-in week-out will ultimately lead you to the body you want, and the lifestyle to support that goal long-term.
Each week you will receive personalised video feedback from your coach to help guide you in taking your next steps toward your end of year goal.
This is how we are going to keep you achieving and progressing, week after week.
4. PURPOSE-BUILT PRIVATE EDUCATION & COMMUNITY PLATFORM
There are 2 main purposes of our online community platform: to educate and to support.
Our purpose-built platform is where you can access your nutrition education modules and be able to connect with all of the other ladies in Program Lifted, from both the country and the Gold Coast.
HERE is an example of what your education modules contain.
All the women featured in the testimonials on the homepage are members of our community and have been in your position before, so you will find the support you will receive on our platform is genuinely authentic.
You are going to have the support of your coach and community, every step of the way.
5. MONTHLY CONNECTION DINNERS
At the end of each monthly workshop, we will connect that evening for a social dinner at a local restaurant.
This will be such a great opportunity to have quality conversations, fostering connections, and getting to know each other better outside of the gym!
OPTION 1: MONTHLY TRAINING & NUTRITION WORKSHOPS
I am most excited for your lifting workshops, as they offer the opportunity to connect in person.
My goal is to help you to become an absolute powerhouse on the gym floor, not in a domineering way - in a way that has you confidently moving your body under increasingly heavy loads, that will have other gym-goers in awe of your athleticism.
Each month we will refine your lifting skills in our face-to-face lifting workshops, to increasingly build your confidence when lifting.
It is also a great opportunity to meet other country women who are also making 2024 the year they invested in themselves wholeheartedly.
You may even meet your new training buddy!
These monthly workshops will be run at a local gym near you
Check out the FAQs for location and workshop dates.
OPTION 2: END OF YEAR PHOTOSHOOT
When I began setting an end-of-year photoshoot as a goal for my clients here on the GC, I observed a level of internal motivation in them that was unlike anything I had seen before.
The deliberate structuring of nutrition phases played a key role in helping my ladies to comprehend the process required to be ready for a photoshoot, helping them to learn how to grow into achieving this concrete goal.
It truly struck me how crucial it is to have tangible, time-bound goals that provide a real sense of direction for personal growth.
This photoshoot is incredibly glamorous: we all have our make-up professionally done, hire a massive Air BnB for the day, have super supportive & experienced photographers, plus our very own wardrobe stylist for the day!
This is a great way to celebrate your end of year achievement!
Frequently Asked Questions
This program begins with a duration of six months, with an opportunity to extend it for an additional six months at the mid-year point.
If you're aiming for the photoshoot at the year's end, opting for the 6-month renewal gives us a 12-month transformation period, providing ample time frame.
This longer period allows us to establish changes that will last well beyond the completion of our photoshoot.
2024 is shaping up to be an incredible year for you! If participating in this program gives you reason to join a gym, that's a great benefit.
Our monthly training workshops are there to give you the face-to-face coaching needed to increase your confidence when lifting on your own.
The sessions you do in the weeks between our monthly workshops are for you to practice what you learn with me. This is how we are going to build you into a powerhouse when you are on the gym floor.
By the end of our program, you'll have developed a new habit and won’t even recognise your ‘old self’!
Sure, you can!
I know not every coach is a qualified Sports Nutritionist (as I am) and understand why they may not provide effective nutrition advice. I also don’t know of many coaches who hold a photoshoot as a concrete goal at the end of the year for their clients.
I highly encourage you to keep training with your coach whilst doing this program – they are a fantastic extra support to help you achieve this goal!
GUNNEDAH: the final Saturday of every month, starting January 27th (February 24th, March 23rd, April 27th, May 25th, June 22nd)
If you were able to attend 4 out of 6 workshops, you will still get unbelievable support and growth from joining this program.
These will run from 12pm to 4:30pm.
Our workshops are currently planned to go for 4-5 hours, giving us ample time to cover all aspects of training and nutrition.
These workshops revolve highly around teaching you how to train, so that when you are in the gym on your own during the week, you know that what you are doing is contributing to your end of year goal.
I want you to LOVE training at the gym, and a massive part of this is in building your confidence in what to do with your body.
There will be a strong emphasis on quality core training, glute training and eventually we will look at the compound lifts: deadlifting, pressing and squats.
In your signing-up phase, your training portal will ask you to detail any injuries you may have or exercises you'd like to avoid, giving me the details I need to create your programs, tailored to you.
Check out how our exercise swap feature works:
Your online training programs are updated every 4 to 6 weeks.
You are able to update and swap out recipes at any time on the nutrition app.
I will update your calorie and macro targets from the back end as we enter a new nutritional phase (muscle building, fat loss etc), so your personalised macro calculations are done for you.
Your nutrition portal will ask if you have any allergies or dislikes, giving me insight to create your personalised nutrition plan.
You can also opt for dairy-free, gluten-free, vegetarian, vegan, pescatarian dietary preferences, just to name a few.
You can change any of these preferences as you go.
There are sooooo many 8-week and 12-week 'challenges' out there these days, and I'm going to be blatantly honest with you... you may be able to lose a bunch of weight in a short amount of time, but putting your energy into these challenges teaches you nothing other than how to have an unrealistic approach to a goal that you want to achieve for more than just a few weeks.
I am here to help you CHANGE YOUR LIFE, and to do that, we need TIME to be able to KEEP PRACTICING showing up in an intentional way.
The goals you want to achieve aren't going to come from changing what you do for one month, or 3 months. They're going to need to be BUILT OVER TIME, and in different situations.
Some weeks you're going to absolutely be on fire with your habits, and other weeks you're only going to be able to make minimal effort, because we all have 'things on' in life.
What's important to teach you is how to progress with the lifestyle aspects that matter the most: quality sleep, daily step count, hitting your calorie and protein intake, getting 2-3 strength training sessions in per week, being organised and forward planning...these are the daily and weekly habits that will, over time, accumulate to achieving YOUR BIGGER GOALS.
This program is not going to convince you to put all of your time & energy into 'all of the things' from day one and run yourself into the ground, being anti-social and rigidly committed to your food plan.
I would not pay money for that, so I absolutely would not ask you to.
My goal is to help you progress OVER TIME, and to do that, I will need to MEET YOU WHERE YOU ARE on a week-by-week basis (that's the purpose of our weekly check-ins), and help you evolve from that place.
Photoshoot day is sooooo much fun and very glamorous!
The location will be an amazing stylish AirBnB here on the GC, and we will have the whole place to ourselves for the entire day!
We have our hair and make-up professionally done and even have our own stylist, so you don’t need to worry about what to dress in!
Your shoot can be whatever you’d like it to be. Some women opt for lingerie and bedwear, some prefer bikini shots while others simply want some nice professional looking pictures fully clothed. You can also mix it up and have all scenes in every part of the house!
The team from Life Portraits specialise in female group fitness photography, and I have used them for the past 2 years for both my individual and group shoots.
I encourage you to jump onto their website/Instagram page and take a look at what they do (Instagram: lpfitness_photography).
I have worked with Em and Andy a number of times and they are honestly unreal at what they do.
They’re both incredibly encouraging and understand how important it is to help direct clients whom this may be a brand-new experience for.
You don't need to decide on the photoshoot until later in the year, if you wish.
At the 6-month renewal mark, you can make your decision then as to whether or not you’d like to continue with another 6 months of the program, taking you through to our end of year shoot!
At last year’s shoot (the main group pictures on the home page), 8 of the 13 ladies had never done a photoshoot before.
This year, 5 of my 9 ladies will be doing their first ever shoot (and I can’t wait to show you what they create – I’m so excited for them!)
In the second half of the year, part of our monthly workshops will be dedicated to teaching you how to hold yourself, how to pose, how to make soft feminine facials, so that you come into the shoot feeling extra ready for the day.
I currently teach my ladies how to pose for their upcoming shoot, and it's important to know that the photographers are there to help you feel super comfortable on the day.
I honestly cannot speak highly enough of their support for all of my ladies who are new to the experience.
You may join the program at the 6-month mark, but unfortunately you won’t be eligible for the photoshoot without the 12-month commitment to the program.
My goal is to have you more than ready for the day so that you can enjoy every part of our day of celebrations.
Yes. January 20th will be the final day to make your decision to join.
Please note that there will be a price increase for anyone joining after December 31st.
26 weeks is the minimum timeframe.
This program is for females who want to learn how to integrate change into their life, even with the normal ups-and-downs that occur, therefore refunds aren't an option.
I am here to show you how to achieve your long-term goals with the functionalities of life.
The basis of long-term change comes from developing your habits in a number of aspects: daily steps, strength training, flexible nutrition, quality sleep routine, personal organisation and acts of self-care. As our weeks progress, you will nail some aspects more than others, and visa-versa. It is the combination of consistent, intentional application that creates change long-term.
The power of progression over perfection is what I'm here to show you.
There are 2 package options: LIFTING WORKSHOPS, or ONLINE ONLY, with a pay-as-you-go or upfront payment options for each:
LIFTING WORKSHOPS is inclusive of the monthly face-to-face training & nutrition workshops, coaching you how to lift.
PAYMENT OPTION 1 (LIFTING WORKSHOPS):
PAYG deposit of $838.50 + 26 weekly payments of $96.75/week.
PAYMENT OPTION 2 (LIFTING WORKSHOPS):
UPFRONT: $2692 upfront + 26 weekly payments of $6.95
TAKE NOTE: There will be a price increase for anyone joining the program after December 31st, 2023.
ONLINE ONLY excludes the monthly lifting workshops, but includes full access to online training and nutrition app.
PAYMENT OPTION 1 (ONLINE ONLY):
PAYG $40 deposit + $61.95/week (minimum of 26 weeks)
PAYMENT OPTION 2 (ONLINE ONLY):
UPFRONT: $10 deposit + $1428.70 upfront - 26 weeks
TAKE NOTE: There will be a price increase for anyone joining the program after December 31st, 2023.