How much time do you think it takes, each week, to achieve body-transforming results?
Lots of women exclaim, "Sure, if I spent hours in the gym every week I could finally lose the extra fat on my stomach and build a toned body. But I have a family, a job, and hobbies that take up my time. Spending hours in the gym each week isn't practical."
But you needn't work out more than 3 days per week, as long as you follow a proven training program, properly designed to deliver maximum results with only 3-weekly workouts.
Let me show you what women have experienced from working out just 3 days per week with The Beautiful Badass Lab:
That is what two women who have completed The Beautiful Badass Lab have achieved. Pretty awesome, right?
You can do it too. But first ...
What, exactly, does it mean to be a Beautiful Badass?
Being a Beautiful Badass means using simple, proven strength training methods to build a strong, fit, confident body and being able to maintain it, long-term, without resorting to depriving eating habits or revolving your life around a time-consuming workout schedule.
It's a declaration to be the best version of yourself; using strength training to discover the incredible things your body can do; choosing to focus on improving your performance rather than accumulating fatigue; building yourself up instead of tearing yourself down; choosing empowerment over punishment.
It's about building a strong, fit body that serves you and makes your life better in an empowering, efficient way.
That is what The Beautiful Badass Lab is all about.
"My Bum is Firm(er), My Stomach is Flat(ter)."
Build a fit, strong, confident body with only 3 workouts per week with the proven, easy-to-understand training system. Introducing The Beautiful Badass Lab.
This isn’t your typical strength training system. You're not just handed a bunch of workouts that span a period of 6 months all at once; this is a guided journey. Every month, for a period of 6 months, you’ll receive a new 4-week strength training program. This way you don’t get overwhelmed, and you know exactly what to do, and when.
You’ll become a member of the Beautiful Badass community. This is a powerful community of women who encourage and help one another. It’s also where you can ask me, Nia Shanks, any questions you have along the way. Not sure if you’re doing an exercise correctly or need an alternative exercise? I’m there to help.
Receive a new strength training program every month, for the next 6 months. Every Phase of The Beautiful Badass Lab (there are 6 total) is explained simply, and clearly, so there's zero guesswork. You'll only have to perform 3 workouts per week and you'll get everything you need: clear instructions, exercise video demonstrations, printable workout logs, and a supportive community.
"This program was seriously the best. I've had a consistent workout habit for years, but only got serious about strength training a couple years ago. Since then I've been learning and trying different programs. This was by far and away my favorite, and I could go on and on about why (this was a little bit of Goldilocks experience for me!).
"It feels sustainable and I truly enjoy my workouts. I have time to hone my skills and strength. I don't compare myself to other people at the gym nearly as much as I did before. The camaraderie and your involvement in the FB group really made this experience special. There were absolutely days I didn't want to go to the gym, but then thought about the group and put my shoes on.
"One of the things I'm most excited about is finding a way to work cardio back in my routine without it dominating my time ... Once I jumped on the bike in the second half, I freaking LOVED it. Cardio I can have fun with that doesn't need to last 45-60 minutes? WIN.
"I'm so proud of myself for sticking with this for a solid 6 months (almost! I have a few weeks left in Phase 6). And I'm really looking forward to continuing this journey. Thank you so, so, so much for creating this program, offering it so affordably, and being so present throughout! Sending huge amounts of gratitude your way." -Cait
Ready to Get Started?
If you don't want to wait any longer, get access to The Beautiful Badass Lab now.Get Access Now!
Short on Time, Not on Results
"Down over 4 inches overall in 2 weeks. Great program!" -Melissa L.
"I am now on Phase 2 and even more satisfied with the results than before. Not only am I getting stronger by the day but those stubborn areas are gone and the muscles are showing!" -Kelly
What is the "magic" behind performing just three workouts per week? There isn't any. Copious amounts of real work experience and research has demonstrated, repeatedly and clearly, the benefits of strength training three days per week. The result: you can burn fat and build muscle and get that lean, toned look you want in less time than you think is necessary.
While there is no magic behind three weekly workouts, you must follow a proven format: use the best exercises, progress them intelligently and consistently, and work each muscle group with appropriate frequency. Are you doing that in your current workouts?
With The Beautiful Badass Lab all of the work is done for you, so you don't need to worry about the details. All you need to do is perform the workouts. Most women report completing them in about 45-50 minutes.
Perform the Exercises with Confidence
Have you ever wondered Am I doing this exercise correctly?
You won't have to worry about that anymore. You'll perform every exercise correctly, with confidence, because every exercise has its own demonstration video. Not only is performing an exercise correctly important for safety, but it affects the results you'll achieve (e.g., there's a difference between performing a squat correctly with the appropriate range of motion and squatting too shallow as many do without even realizing it).
Feel Better. Look Better. Be Better.
What would you be able to do if you felt confident in your body?
"Your program has given me the confidence to attempt things that I would never have considered in the past." -Lucky B.
"A girlfriend, who hadn't seen me in a while commented on my legs. She said, 'Wow, you look so fit & athletic.' I take that as a huge compliment!" -Amy F.
Don't underestimate the power strength training can have on your body, mind, AND life. You can start achieving the results too, and it only requires three motivating workouts each week.
Stay on Track with Ease
"I love that it's easy to understand, and as challenging as you make it or need it to be. Plus, I feel MOTIVATED. I've never ever EVER wanted to go to the gym. Now I truly want to." -Joann F.
The strength training workouts are easy to understand, so you know exactly what to do and how to progress every week. Plus, you'll look forward to every new Phase because you'll receive a fresh new program every four weeks for the next six months.
You're Not in This Alone
"The camaraderie and your involvement in the FB group really made this experience special. There were absolutely days I didn't want to go to the gym, but then thought about the group and put my shoes on." -Cait
"The women here are supportive and real, not intimidating." -Joann
Become a member in the private Facebook Group and join the community of amazing women who are on this journey together. If you have questions, need support, encouragement or accountability, or just want to share this experience with other women, it all happens in this private group setting.
If you want extra support -- like having your exercise form critiqued or you need to swap out an exercise -- we do that there too.
"My husband of 33 years would like to thank you for giving me my butt back. In my youth I had a full, round, perky butt ... Well, the decades (and gravity) have not been kind. Lately, I’ve found that after 33 years of marriage I keep finding my husband's hands all over my butt. Really! He likes having my butt back." -Elaine D.
"I love all the beautiful muscle I'm building and have come such a long way in how I see and appreciate myself. Thank you Nia!" -Lora E.-Lora E.
The Proven System For Better Results, With Less Gym Time
What you need to succeed is provided in an easy-to-understand system:
Every month get a new, done-for-you strength training program. You'll be told exactly what to do, so there's zero guesswork.
View From Any Device
The Lab Phases are conveniently in PDF format you can view from any device.
Exercise Video Library
Every exercise will have an easy to understand demonstration video.
Your information is safe with the fast, secure checkout.
3 Workouts Per Week
The strength training programs easily fit into your life. You'll only perform 3 strength training workouts per week.
Printable Workout Logs
Print off the workout logs to track your performance.
Join the private Facebook group. Here you can ask questions and get support.
If you're not satisfied, get a refund within 30 days.
Workouts You Actually Look Forward To
“I have never been so motivated for a workout in my life!” -Sadhbha
“I'm halfway finished and I'm enjoying this journey so much I don't want it to end!” -Liberty
"It's like Christmas every time I get a new phase.” -Rebecca
"I love my workouts … I’m totally present and I enjoy every second.” -Lucky
"I've never wanted a program to *not* end before!" -Cate
"I feel MOTIVATED. I've never ever EVER wanted to go to the gym. Now I truly want to." -Joann
Additional (Beautiful) Badass Benefits
These two features make The Beautiful Badass Lab even more awesome:
Enhanced Workout Motivation: "I have never been this enthusiastic about weight lifting before." -Laura
The Challenge Day Workout is an empowering, motivation-boosting element that is introduced in Phase 2. It's an extra workout that will be performed a few days after completing Phase 2, and it's a terrific opportunity to test, and discover, the strength you've forged over the previous couple of months. There will be a Challenge Day in Phases 2-6, and they change regularly so you don't get bored.
You're definitely going to look forward to performing the extra workout at the end of each Phase to see everything you've accomplished. Use The Challenge Day as motivation to do your best each Phase; dominating the Challenge Workouts will be great short-term goals to keep you excited to strength train.
Want to Boost Fat Loss? "I no longer have jello-jiggly inner thighs." -Laura
Want to Build More Muscle? "I can already visibly see more muscle definition." -Olivia
Introduced in Phase 3, Fat Loss and Muscle Building Customization Work allows you to make the Beautiful Badass Lab Phases uniquely your own. Whether you want to boost fat loss, build muscle (e.g., work on your glutes or improve the definition in your arms and shoulders), or perform an optional fourth bodyweight workout each week (this option appears in Phase 4), you'll see exactly how to do it. You'll be provided with a couple Customization Work options; I'll show you how to decide which is best for you, and how to add it to the workouts. No guess work required!
What Awesome Women Are Saying:
“I see arm definition. I know my back is stronger. I've gained a ton of strength, increasing my weights each week. I have noticed my jeans fit differently, tighter in my butt. Which I'm counting as a good thing! A girlfriend, who hadn't seen me in a while commented on my legs. She said, ‘Wow, you look so fit & athletic.’ I take that as a huge compliment!” -Amy F.
“Down over 4 inches overall in 2 weeks. Great program!” -Melissa L.
"I'm seeing so many benefits of this program. I've got strength and definition. I've got some great stamina. I can wear muscle shirts without feeling sheepish. Life is good." -MaryMary
Try The Beautiful Badass Lab 100% Risk Free
Your satisfaction is guaranteed. You can put the course to the test for 30 days, risk free.
If you're not satisfied you can get a full refund. Just send an email to firstname.lastname@example.org
Do Your First Workout Today
Receive a new strength training program every month, for six months
Three weekly workouts
Challenge Day Workouts to boost motivation
Customization work (for fat loss and muscle building)
Printable workout logs
Private Facebook Group membership for support
Receive a new strength training program every month, for six months
Three weekly workouts
Challenge Day Workouts to boost motivation
Customization work (for fat loss and muscle building)
Printable workout logs
Private Facebook group membership for support
"I love all the beautiful muscle I'm building and have come such a long way in how I see and appreciate myself. Thank you, Nia!" -Lora E.
No Physical Products are Shipped
The Beautiful Badass Lab is an electronic program delivered via email and through this website.
“My husband has been appreciative of my developing 'hard body' but the other day he asked me if I was getting 'bigger.' As in bigger boobs. I was like, 'What? Heck no.' (I'm small busted, and after feeding 7 kids …) But, that's when we figured out, I *am* changing. I'm getting muscles under my breast tissue. My bra is a little fuller looking! This is TRULY not something I would have ever expected as a result of lifting.” -Robin MS
"I feel GREAT. My bum is firm(er), my stomach is flat(ter), and I can feel muscles rippling in my back." -Gillian L.
"I’m excited because as of today, I've lost 15 lbs since the end of October (12 weeks). Increased weights throughout and getting stronger. Love this program!" -KittieKittie
Tell Me Again How This Works
Sign up through the fast and secure checkout. Once the one-time payment goes through you'll receive an email when a new Phase is released, so you'll never miss one. You'll receive access to Phase 1 (and a special document -- The Action Guide And Celebration Sheet) immediately after subscribing. Phases 2-6 will be released every 3-4 weeks for the duration of the 6-month system. You'll have lifetime access to The Beautiful Badass Lab.
Here's a closer look:
PHASE 1: This is the introduction phase, and it lasts 4 weeks. This month you'll focus on a few big exercises and get stronger every week. Look at Phase 1 as the foundation of your Beautiful Badass journey: you must build a solid base that you can expand upon. Use the printable workout logs to easily track your performance. There's also an important document released with Phase 1: The Action Guide and Celebration Sheet.
PHASE 2: This phase uses some of the basic exercises from Phase 1 (and several new ones too) but for Phase 2, the focus is on getting even stronger. This phase introduces a new element: The Challenge Day. This is an extra workout that is to be performed a few days after completing Phase 2. This workout is a fun, motivating opportunity to test the strength you forged during Phases 1 and 2.
PHASE 3: There are several big changes for this phase. All new exercises are introduced and another new element is added: Customization Work. This is when you can make The Beautiful Badass Lab uniquely your own, according to your goals and preferences. You'll be presented with Fat Loss and Muscle Building Boosters, and you'll see exactly how to perform and include them in each workout. There is also a new Challenge Day for this phase.
PHASE 4: This phase uses some of the main exercises from Phase 3, with a focus on increasing your strength. Different Fat Loss and Muscle Building Boosters are introduced, and this phase you'll have the option of performing an optional fourth bodyweight-only workout. You'll perform the same Challenge Day from Phase 3 and the objective is simple, and motivating: do better than last time.
PHASE 5: More big changes occur in Phase 5. Not only will you use all new exercises, but a new weekly training format is introduced. New Fat Loss and Muscle Building Boosters are introduced in addition to a new Challenge Day.
PHASE 6: The final phase of The Beautiful Badass Lab. A few exercises from Phase 5 will be performed again, new Fat Loss and Muscle Building Boosters are introduced, and you'll repeat the Challenge Day from Phase 5 with the goal of crushing your previous performance.
Remember: Every Phase includes clear, detailed workout notes from how to warm-up, cool-down, exactly how many sets and reps to perform, how to improve your performance weekly, exercise demonstration videos, and printable workout logs. Every program is done for you, so there's zero guesswork.
You'll receive a convenient email notifying you as soon as a new Phase is ready, and you'll have lifetime access to The Beautiful Badass Lab.
Frequently Asked Questions
What equipment is needed?
You will need a barbell set, dumbbells, adjustable weight bench, power rack, and chin-up bar.
Is this appropriate for beginners?
Yes. These workouts are appropriate for any experience level. They're adjustable for all experience levels. Nia will help you modify the workouts, if needed, in the Private group.
What results can I expect to achieve?
You’ll get stronger and you can also lose fat and/or build muscle, if that’s your goal. You’ll see how with the addition of Customization Work included in Phases 3-6.
How many workouts per week?
There are 3 workouts/week. These programs are designed for real people who have busy lives.
What if I need help?
That's what the Community Membership is for! You'll be with other Beautiful Badasses who are on the same journey. You'll also have direct access to Nia.
Is this different from your other programs?
Yes, absolutely! The Beautiful Badass Lab is unlike anything else I’ve released, but it’s still designed with effectiveness and efficiency in mind.
How long do the workouts take?
Most of the strength training workouts can be completed in approximately 40-50 minutes.
What if I get behind?
You'll be able to work at your own pace. This journey is about doing what works for you, and the Community is there to encourage and help you along the way.
Will I be exhausted and brutally sore?
You can work at your own pace. The goal is to improve your performance (I explain how) and not simply achieve a high level of fatigue. This is about getting stronger and better, not sore and tired.
“I have never been this enthusiastic about weight lifting before. Thank you, Nia, for creating such a well-rounded program based on sound fitness (and life for that matter!) values. Much gratitude.” :) -Julie G.
"I love that it's easy to understand, and as challenging as you make it or need it to be. Plus, I feel MOTIVATED. I've never ever EVER wanted to go to the gym. Now I truly want to. I'm excited walking in those doors. Plus, this is a safe place [Private Facebook group] to ask questions, or just post a random update when you want to. The women here are supportive and real, not intimidating." -Joann F.
“I’ve had such success with this program [Original Beautiful Badass 6-Phase System] and find it so easy to stay on track, especially when I read everyone else's posts along the way. They're so motivating and when others are a little ahead it pushes me that much harder. I can't say enough how much this has all changed my life. Thanks, Nia. You never cease to amaze!” -Charlotte T.Charlotte T.
Build a fit, strong, confident body with only 3 workouts per week with this six-month system.
Know exactly what to do with clear, detailed instructions and video demonstrations for all exercises.
Track your progress and stay motivated with the printable workout logs.
Be part of Beautiful Badass community for extra support, encouragement, and direct access to Nia to get all of your questions answered.
Get started today with programs designed to fit easily into your life.
Now It's YOUR Turn!
Join other amazing women in The Beautiful Badass Lab and experience the results for yourself. Get ready to discover how much you can achieve with only 3 workouts per week.I'm Ready to Begin My Beautiful Badass Journey
"I no longer have jello jiggly inner thighs. I have less skin on the back of my arms, even unflexed! and my rear end is firmer." -Laura M.
"I had serious strength gain. I had a goal to deadlift 1.5x my bodyweight by the end of this year, and I surpassed that goal last week. And today during my run I stopped at the calisthenics bars and did 5 pull-ups easily and kept going. Wouldn't have been able to do that at the beginning of the year." -Anna S.Anna S.
"I can already visibly see more muscle definition in addition to being able to lift more and more weight. So glad I got your program. You're awesome!” -Olivia
"I want to thank you for a beautifully designed program … The layout of your workout logs allows me to see my progress in resistance and/or reps very easily … Your program has given me the confidence to attempt things that I would never have considered in the past. I finally feel like I have a resource to safely guide me on this journey. I love my workouts … I’m totally present and I enjoy every second.” -Lucky B., ND, CPT
"I am now on phase 2 of this program and even more satisfied with the results than before. Not only am I getting stronger by the day but those stubborn areas are gone & the muscles are showing!! Thank you Nia for providing such awesome programs that are well planned and super easy to follow! And also for being available and within reach for questions! No nonsense, sane & simple awesomeness! Proud to be a Beautiful Badass!"— Kelly M.
"I rarely stick with a fitness program this long without an in-my-face coach involved because I get bored or discouraged ... I've lost 12 lbs and gotten out of the overweight category. I feel fit and healthier than I have all year. I'm happy to continue." -LaShannaLaShanna