"I have never been so motivated for a workout in my life!" -Sadhbha

And you can too. Think about it: The surest way to achieve noticeable results is to look forward to, and enjoy, your workouts.

Why? Because you'll continue to do something you enjoy. And consistency is crucial when it comes to building a body you love occupying. Start loving your workouts, and start achieving incredible results.

Introducing: Building the Beautiful Badass Course

Before you go further, there's something important you need to know.

With the Building the Beautiful Badass 6-Phase System, you can build a better body from day one. This isn't some quick-fix, nonsense program that promises you'll 'finally love your body' once you lose X number of pounds.

You're already awesome. This 6-phase system helps you become more awesome. It starts from day one.

So if you're ready to use an empowering, motivating approach to building a fit, strong, confident body with a new strength training program every 4 weeks, then welcome. Let your Beautiful Badass journey begin.

Building the Beautiful Badass

Here's What You'll Receive With The 6-Phase System

  • New Workouts

    Every month, for the next 6 months, get a new, done-for-you strength training program. You'll be told exactly what to do, so there's zero guesswork. From how to warm-up, determining what weight to use, how to progress every week, how long to rest between exercises, and what type of cardio work to do, it’s all explained clearly.

  • Exercise Video Library

    Every exercise will have an easy to understand demonstration video.

  • Secure Checkout

    Your information is safe with the fast, secure checkout.

  • 3-4 Workouts/Week

    Phases 1, 3, and 5 use an upper/lower split design and give you the option to strength train 3-4 days per week. If you choose to perform 4 per week, these Phases will last for 4 weeks; if you choose to perform 3 per week, these Phases last for 6 weeks. Phases 2, 4, and 6 use total body workouts, and you’ll perform 3 workouts per week.

  • View From Any Device

    The Phases are conveniently in PDF format you can view from any device.

  • Satisfaction Guarantee

    If you're not satisfied, get a refund within 30 days.

  • Building the Beautiful Badass exceeded my expectations in every way. Nia combines incredible professionalism and genuine caring with simple, highly effective workouts--something totally unique in the fitness marketplace, regardless of price. I’ve learned a lot about lifting, but perhaps more importantly I’ve learned some things about myself. My focus has changed from being obsessed with food and weight to seeing what I can do with my body, and trying to push myself in new ways … I’ve become stronger, both inside and out. I’ve discovered different priorities, and I’ve found that working out doesn’t have to be a chore. And somewhere along the way, I’ve developed some pretty sweet delts, lats and quads! If your workouts are stale, if you crave a new direction, read Nia’s articles. If what she says resonates with you, then dive in headfirst. It’s among the best things I’ve ever done for my mental and physical development and I’m deeply grateful to Nia for giving me the tools and support to start down a new road, loving myself and my body where I'm at... and looking forward to what I may yet become. -Robin S., mom of 7, age 47

Ready to Become a Beautiful Badass?

Click Here to Begin Your Journey

Building the Beautiful Badass Challenges

All 6 Phases of Building the Beautiful Badass include a Challenge that complements the training system, and they range from simple nutrition changes to improving your quality of life. Look at it this way: the 4-week strength training programs improve your body, and the accompanying challenges will improve your mind, and life.

Here’s a glimpse at the Challenges included in each Phase of the course:

Phase 1 – To kick-start your Beautiful Badass journey, you’ll focus exclusively on your workout performance. Find out why this is so important, and beneficial.

Phase 2 – Examine, and improve, your relationship with food. You’ll be presented with a few simple, sustainable options to improve your nutrition habits. 

Phase 3 – Understand your whys, and change them if necessary. This is a mindset challenge that can have big rewards.

Phase 4 – Examine and improve your environment; make sure it’s in line with your goals. This challenge is not one most people ever consider, but its effects can be powerful.

Phase 5 – Make one change that can improve your quality of life. See how simple the changes need to be and how even just a 1% improvement each day can be enough.

Phase 6 – Continue to become your own heroine. By time you get to Phase 6, you’ll understand the significance, and power, of this Challenge.

  • "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.
  • “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.

Building The Beautiful Badass

The 6-Phase System

You already know this a course that delivers you a new 4-week strength training program every month, for six months. You know the workouts alternate an upper/lower split template and total body workouts and there are demonstration videos for all exercises, and, finally, you know each Phase has a unique challenge.

Let's take a closer look at what Building the Beautiful Badass is and what's included.

What It Is

Building the Beautiful Badass is a 6-phase strength training system designed for women who want a new workout program every 4 weeks, so they stay motivated and don't get bored. Every month, for the next 6 months, you'll get a new strength training program emailed to you. All you need to do is click the link in the email and download from your member dashboard. There are additional emails sent throughout the duration of the 6-phase system to keep you on track and provide encouragement and motivation.

Put another way: this is a guided strength training system delivered via email. You'll receive Phase 1 immediately after subscribing and each additional phase every 3 weeks after, for the duration of approximately 6 months.

This is a done-for-you, guided journey. Remember: the workouts are laid out and explained clearly and demonstration videos are provided for all exercises.

How It Works

Proceed through the secure checkout. You'll quickly sign up and select your payment method.

You'll receive an email when a new Phase is released, so you'll never miss one. You'll receive access to Phase 1 immediately after subscribing. Phases 2-6 will be released every 3-4 weeks for the duration of the 6-month system. 

Here's a closer look:

There are 6 phases released over an approximate 6 month period.

Phases 1, 3, and 5 use an upper/lower strength training split template. You'll have the option to work out 3-4 times per week, depending on your preference. If you choose to perform 3 workouts per week these phases will last 6 weeks (so you can perform each workout a total of 4 times each). If you work out 4 times per week these phases last 4 weeks. These phases also include moderate-intensity cardio at the end of each workout.

Phases 2, 4, and 6 use total body workouts, and you'll work out 3 times per week. These phases conclude each workout with a form of interval training.

Why alternate upper/lower splits and total body workouts? For maximum variety so you don't get bored, for one. But also because my experience has proven these two training formats to be the most efficient and effective. They provide a great enough training frequency for every muscle group so you get the best results possible with the fewest training sessions.

Remember, each new Phase will be emailed to you every 3 weeks. You'll receive a total of 6 Phases over a 6-month period.

  • "I want to send you a sincere thanks for your work. I rarely stick with a fitness program this long without an in-my-face coach involved because I get bored or discouraged about changes in my schedule. Using your advice on how to do things with my 12-hour days and just being okay with being flexible has made all of the difference. 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." -LaShanna

satisfaction guaranteeTry Building the Beautiful Badass 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 support@niashanks.com

Unleash Your Inner Beautiful Badass

Building the Beautiful Badass

Receive a new strength training program every month, for 6 months

Complete exercise-demonstration video index

Beautiful badass monthly challenges

One-time payment of $99.95. You will NOT be rebilled.

  • “I’ve had such success with this program and find it so easy to stay on track … I can't say enough how much this has all changed my life. Thanks, Nia. You never cease to amaze!” -Charlotte T.
  • "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 want to commend you on offering such high quality program at SUCH an affordable price! You could easily charge more for this, but your price point makes it accessible to almost anyone; one would be a fool to pass it by!" -Stacy F.R.
  • "FINISHED! Yay! Check out these statistics: -8cm from bust, -10cm from waist, -7cm from hips, -5cm from thighs, -3cm from biceps, and -6.5 kg. I feel great, full of energy." -Andriana S.

It's Like Training With Nia, For a Fraction of the Price

To put this into perspective at how great of a deal this is, you'd pay $250 for a 1-hour consultation with me. A 4-week personalized program costs over $500 (but with Building the Beautiful Badass you'll receive 6 months for only $19.99/month or a one-time payment of only $99.95). You'll receive 6 months of done-for-you strength training programs, demonstration videos for all exercises, and accompanying challenges for less than the price of a 1-hour consultation.

No Physical Products are Shipped

Building the Beautiful Badass is an electronic program delivered via email and through this website.

  • "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 have never been so motivated for a workout in my life!” -Sadhbha
  • "Just want to say how much I love the program. Three months in and I'm so much stronger! After 20 yrs of being on the cardio only, rely on the scale only, eat like a bird mentality, this program is so non bull-crap, simple, straightforward, do it and see results. I can't thank you enough for doing what you do. I did the happy dance today when I opened up my new month's plan ... it's like a gift every month! Seriously Nia, thank you." -Jennifer T.

Frequently Asked Questions

Question: What do I get with Building the Beautiful Badass Six-Phase System?

You’ll receive a new strength training workout every 4 weeks, for the next 6 months, directly to your email (it’s in PDF format). Every phase of the 6-phase system includes a done-for-you workout program, demonstration videos for all exercises, and an awesome monthly challenge.

Question: Can you tell me more about the workout programs?

Sure thing! You’ll receive a new workout program every 4 weeks, for approximately 6 months (it’s broken down into 6 “phases”). The workout phases alternate upper/lower workouts and total body workouts.

Phases 1, 3, and 5 call for 4 workouts per week (but I show you how to do it with 3 workouts per week, if that’s best for your schedule) and use an upper/lower workout split: you’ll have 2 upper body workouts and 2 lower body workouts and perform each workout once per week.

Phases 2, 4, and 6 call for 3 total body workouts per week; you’ll have 3 total body workouts and you’ll perform each workout once per week.

Question: What about cardio or interval training. Is that included?

Phases 1, 3, and 5 include sustained moderate intensity exercise that you’ll complete at the end of each workout; it’s recommended that you use a stationary bike or other piece of cardio equipment for this.

Phases 2, 4, and 6 include interval-based work that you perform at the end of the workout. Again, a stationary bike (or airdyne bike) is recommended, but you can jump rope if you don’t have cardio machines available. The 2 types of cardio-work are rotated each phase to provide maximum variety and train different energy systems.

Question: What equipment is used for the workout programs?

The workouts use a combination or barbells, dumbbells, your bodyweight, adjustable weight bench, pull-up bar, and a suspension trainer. Other useful tools are cable machines for pull-downs, back extension bench, stationary bike (or other piece of cardio equipment for intervals), and kettlebell. You can make substitutions if you don’t have all the equipment. As long as you have dumbbells, a weight bench, and a barbell set, you’ll be good to go and can easily swap out exercises.

Question: Do you explain how much weight to use, how long to rest between exercises, and how to correctly perform the workouts?

Yes! There will be no guesswork for you to do. You’ll see exactly how long to rest between exercises, how to perform the workouts properly (using straight sets, supersets, and circuits), how to warm-up, the proper load for each exercise, how to improve your performance weekly, and even what to do if you get off track and miss a workout or 2.

Question: How many workouts per week do the programs call for?

Phases 1, 3, and 5 call for 4 strength training workouts per week. However, there is an option to perform 3 workouts per week, if that’s your only option. Phases 2, 4, and 6 call for 3 strength training workouts per week.

Question: What if I hate the workouts?

No problem; cancel at any time. You can get a refund up to 30 days after purchase.

Question: Do you have any promotional discounts?

No. The only time I ever have a "sale" is when a program is initially released. 

Ready to Get Started?

It's time for your Beautiful Badass journey to begin.

Unleash Your Inner Beautiful Badass

What Women Have Achieved With Building the Beautiful Badass

Here's what women who have completed the 6-Phase System have to say about their experience and the results they achieved.

"Down over 4 inches overall in 2 weeks. Great program!” -Melissa L.

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've 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." -Joann F.

"I want to send you a sincere thanks for your work. I rarely stick with a fitness program this long without an in-my-face coach involved because I get bored or discouraged about changes in my schedule. Using your advice on how to do things with my 12-hour days and just being okay with being flexible has made all of the difference. 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." -LaShanna

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"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.

"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! No nonsense, sane & simple awesomeness! Proud to be a Beautiful Badass!"— Kelly M.

"I discovered Nia in February and was immediately hooked. I was spending way too much time at the gym trying to do way too many exercises. When I started Nia's workouts I busted my ass and was in and out of the gym in an hour, I felt like I hit the jackpot. I've worked with personal trainers and never seen the results I've seen in the past few months. I love Nia's approach. I used to work for the top women's magazine in Canada and it was always focusing on losing weight to become a better you, getting a bikini body in 6 weeks, blah, blah, blah. I used to buy into that shit but not anymore … the motivation and inspiration I've found through Nia is amazing. I usually have days where I just don't fancy going to the gym, but since I started this system I’ve felt so energised and empowered I actually look forward to my workouts. I said to a friend the other day that I can't believe I'm in the best shape of my life and I'm 44! (I can't believe I can see the muscles in my arms without flexing!) I want to be healthy and strong, to live life to the fullest and be a positive role model for my children ... Nia, I have to thank you for making all of this happen. you truly are amazing and such a badass for creating all of this awesomeness." -Charlotte T.R.

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"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!"  -Kittie M.

"Finished my final workout today. I didn't record my beginning weight or take measurements but I can feel the changes that have taken place. I'm stronger physically and mentally. I feel more confident but most importantly, I feel comfortable in my own skin. And that in itself is worth every second spent in the gym. Looking forward to starting the next chapter in the lab." -Karen B.

"I want to commend you on offering such high quality program at SUCH an affordable price! You could easily charge more for this, but your price point makes it accessible to almost anyone; one would be a fool to pass it by!" -Stacy F.R.

"I've finished all 6 phases of this program and I'm going to do again! I discovered your website early last year and want to say a heartfelt thank you. Your straightforward no BS style and your sane and simple approach to nutrition, fitness, and body image, have contributed greatly to my very long (and continuing) journey healing my "relationships" with food, exercise, and body image. I'm oddly happy to report that I did not do this program "perfectly", but I was consistent and patient. With a history in dance, the fitness industry, and competitive body building, you can understand that perfection has been my mantra for many years, leading to all kinds of issues (of course). I've felt nothing but encouraged by your program(s) and your articles. 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! I look forward to what is next." -Lora E.

"Wanted to share a non-workout related win. On Friday I had to bury my pa. I knew it was going to be a hard day. I got up early, went and killed my last workout for week 3. Walked out feeling really great. I drove 3 hours to the funeral, during the eulogy my cousin could not speak on behalf of me and my cousins, I couldn't let him stand there alone with tears done his face, so I got up to hold his hand and asked if he wanted me to read it. And I did. I wouldn't have been able to do this 3 weeks ago, or even a week ago, I had confidence and got through what needed to be done. This program to me is more than just lifting, it's changed the way I think about me and what I can do and not just in the gym." -Cass K.

“I got my phase three email a couple of days ago telling me I was 1/3 through the program and I was honestly crestfallen. I've never wanted a program to *not* end before! Looking forward to the next installment!”  -Cate W.

“My Phase 6 is done. Thank you so much Nia! It was great from start to finish. It pushed me to do things I wouldn't have tried before and gave me new and better perspectives on the upper limits I had set for myself without even realizing it. Thanks again!”  -Anna S.M.

“I want to thank you for these workouts. I am getting stronger but most importantly, my knees are SO much better and my arthritis rarely flares up and I'm going up and down stairs with no pain. I am challenged with the movements, but that is what I needed. Thanks a million!!!”  -Kittie M.

“The mindset Nia encourages changes everything! ... Nia really has helped me embrace that way of thinking even more!! Life balance for me, no quick fixes or shaming...give yourself what you need daily, and the improvements will follow!! Love it!!”  -Michelle DH

“Soooo I thought that for fun I would track my Phase 1 stats to see how I fared over the 4 weeks. All I can say is OMG! It’s official, I AM a total BADASS!!! Numbers don’t lie. Thank you Nia for this amazing program and your dedication to helping women get stronger physically, mentally and emotionally.” -Karen B.

“Part of the reason I like this program, apart from the exercises of course, is the fact that we are encouraged to do it at our own pace. So many other programs focus on losing weight/inches or working out ‘hard.’ I would get discouraged and give up.” -Adriana R.

“I'm reading through Phase 3 right now and had to stop to say: Nia, I think we were separated at birth. You are my soul sister! I am absolutely in LOVE with this new challenge. Just when I think this program can't get any better.....well it does! I'm a huge proponent of positive thinking and know the HUGE benefits that come from living a grateful lifestyle. You're absolutely right. When the shit hits the fan....and we know it always will at some point, then you have so much to still be grateful for. It's that silver lining I'm always talking about. When the going gets tough, you're the only one that can pick you up and dust you off and get back on track! You're AMAZING and this program is AMAZING and I'm honored to be on this journey.”  -Dee S.H.

“I am doing P1 WO3 today. I am pretty motivated and liking every second of this program. The workouts are great! I'm feeling pretty good and seeing positive results already! I have to say this too... The warm up given/recommended by Nia is awesome! It's a great workout!”  -Maria O.

Feeling stronger, more energy, better posture and so much more...love this program. Love weight training! No longer a ‘wanna-be’ watching people weight train at the gym from the perimeter curious about what drives them. Now I know and am feeling what drives them i.e. the benefits of weight training, and best part, I'm right in the middle of it, no longer on the perimeter.”  -Julie G.

I'm halfway finished and I am enjoying this journey so much I don't want it to end!” -Liberty BF

This program has surpassed my expectations at every step of the way.” -Lucky B.

"I HAVE FINISHED! It may have taken me sightly longer than 6 months and life may have gotten in the way occasionally but I stuck at it and never took more than a week off and even that only happened once! I have never stuck at anything fitness-related for anything like this long! Thank you for the plan, the motivation, the advice, the support, and everything else, Nia! -Jacqueline C.

"I actually have a butt for the first time in my life! My husband almost choked on his coffee the other morning when I asked him if my butt looked bigger." -Karen B.

Begin Your Beautiful Badass Journey

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I’ve had such success with this program and find it so easy to stay on track. I can't say enough how much this has all changed my life.”  -Charlotte T.

“Well whatever continuation program is available after the six months I will be buying it for sure. It's like Christmas every time I get a new phase.” -Rebecca F.

“Thank you! Loving seeing my progress. It gives me a lot of confidence and satisfaction. You are best!” -Linda B.

“Totally loving this program. It's challenging me to try new things (moves) and work on progress with moves I know.” -Linda PM

“A couple years ago I randomly tried to do a wall handstand and paid for it for a few weeks after that caused me to tweak some muscles and realizing that for me, handstands were not something I was strong enough to do. Well, today, after about 6 months of ‘showing up’ and doing great workouts I did a progressive handstand workout and BOOM!! I’m now strong enough to not only do several rounds of these handstands, but I can also hold that position while very lightly resting feet on Wall for 30-40 seconds each time!!! I love Nia and her perspective on strength and exercise for women!!” -Michelle D.H.