See how busy women with careers, families, and hobbies have transformed their bodies after only 48 workouts without obsessing over food or spending tons of time in the gym like many have become accustomed to, or think is necessary to build a better body. 

Welcome, I'm Nia Shanks. Author of Lift Like a Girl.

Countless women have experienced the deep frustration of not getting the results they feel they’ve earned.

You feel like you’re doing everything right.

You go to the gym several times per week.

You make good food choices.

You manage stress.

But after weeks, or even months, of doing these things, it feels like not much has changed or, even worse, you look exactly the same. You've done all that work but don't feel any different, and you don’t have a better-looking body to show for it.

All that hard work and effort doesn't seem to be paying off, so you (understandably!) get frustrated and discouraged.

What's the point in doing all of this if you don't get rewards for your effort?

"I feel like I don't look the way I should. Like you can't tell I work out and eat healthy."

Have you said something similar too? You work out regularly and make good food choices, but don’t feel you look the way you should. Obviously something I'm doing is wrong, but I don't know what else I could do to look better! you may be thinking.

How you’re doing the right things but not seeing results seems like a frustrating mystery. What could you possibly do differently that would yield noticeable results? Do you have to devote more of your limited time to the gym and get even more restrictive with your food choices?

Now imagine the opposite happening. You actually see your body changing -- you notice less fat and fewer bulges and start getting that “toned” look; your strength goes up and you feel incredible, in just a few short months. And you achieve these results NOT because you dieted harder and “watched everything you ate” and avoided your favorite foods.

You achieve body-transforming results by following a couple simple, flexible nutrition guidelines that don’t require you to obsess over food, or avoid any of your favorite foods either.

You know without a doubt the program is working because your training logs reveal an improvement in your performance every week, and you keep track of a few critical success markers too. You watch the changes to your body compound every few weeks.

Finally, you’re seeing and feeling noticeable results from your efforts!

9 Mistakes You’re Currently Making (That You Don’t Realize Are Mistakes)

There could be a lot of reasons why you haven't achieved the body-transforming results you want. Here are some common mistakes women are making in their current health and fitness routine, and don't even realize they are mistakes.

Mistake #1: Doing the wrong type of workout program.

This is one of the most common mistakes and, in fact, a lot of stuff can go wrong.

Many women use less-than-ideal exercises: too much direct ab, glute, and arm work, for example. They use too low of a training frequency for each muscle group. They don't know how to steadily improve their performance. Others may simply use a poorly-designed program that isn't suitable for the results they want to achieve.

If you want to transform your body, you must follow a properly designed program to help you achieve that goal as efficiently as possible.

Mistake #2: Thinking what took you from point A to B will get you from B to C.

When you were new to strength training, you may have achieved amazing results from the first program you followed. But after a while, the results came to a screeching halt. You can’t “get to that next level” and your body seems to stop changing.

That’s because what got you from A to B will not take you to that higher level. Nothing works forever. You need to do something completely different to achieve visible results. 

Mistake #3: Thinking you must "go all in.”

How could going “all in” be a bad thing?

When you set your mind to something, you do it and you do it right. When you start a new diet or workout program you go “all in” and eat perfectly for every meal and crush every single workout. But when real-life stuff happens or you get sick or distracted and can’t do the plan perfectly, you resort to doing nothing. If you can’t follow the program perfectly, what’s the point? you’ve likely thought.

The all-or-nothing mentality breeds failure at a rapid rate because doing something perfectly without fail long-term is not practical or realistic, as you know. Yes, you need to eat well and work out consistently to achieve results, but you don't need to eat "perfectly" all the time. Flexibility to enjoy your favorite foods is critical for your success, and sanity. If you miss a workout or have to change up your workout schedule for a while, your plan must be flexible enough to fit into your life.

Flexibility and consistency are critical if you want to transform your body. How you eat and work out must be woven together with those principles if you want to succeed.

Mistake #4: You're not doing exercises correctly, and don't even realize it.

If you want to reap maximum benefits from an exercise, you must do it correctly. It's common for people to use incorrect lifting technique, or to use too short a range of motion. For example with a common exercise, squats, many people do them wrong: their knees cave in when squatting, the bar drifts in front of them, and they’re left complaining about sore knees. Or some people simply don’t squat low enough and wonder why their butt isn’t looking any better.

The exercise isn’t the problem. The problem is how the exercise is being performed.

If you want to achieve the best results you must perform exercises correctly, and use the right range of motion. This way you work out with confidence and make consistent progress while feeling great.

If you're going to take the time to do something, don't you want to make sure you're doing it correctly?

Mistake #5: You’re doing too much guesswork.

When do you add weight to an exercise? When should you perform more reps? How long should you rest between exercises? When should you do cardio, if at all? What's the best way to warm-up?

Some programs make you figure out those details on your own. You may get overwhelmed, or simply make less-than-ideal decisions. The best programs use a strategic combination of weekly training schedule, exercise selection and order, sets and reps, and even rest periods. If you’re left to figure all that out on your own, or simply make the wrong choices by accident, you could be compromising your results.

Don’t guess what you should do, know exactly what you should do.

Mistake #6: Focusing on the small details.

We think if we get all the tiny details right -- eat the "best" foods at the "best" times, take the best supplements and all the other nit-picky things -- that we'll achieve even better results.

But that’s wrong. Obsessing over the tiny details with your food and workouts only serves one purpose: it burns you out quickly because there's simply too much to do all the time! Just think about it. What’s more manageable: a to-do list with 20+ items, or a must-do list with just 3 items?

This is why you should stop obsessing over the small details and focus exclusively on the few things you must do that will deliver the greatest results. This saves time and frustration and yields better results.

Mistake #7: Not having what you need to be successful.

“Being told to work out and eat good foods isn’t enough for me.”

Those words have been said by countless women. Maybe you’ve said them too. We all know we should work out regularly and eat whole, nutritious foods. But if saying that was enough, we’d all have the bodies of our dreams.

You need clear, simple, specific guidelines to implement and the necessary information to help you do it consistently (and track your progress). This way you know exactly what you must do every day.

Mistake #8: You don't track anything (or simply track the wrong things).

Too many women rely solely on the bathroom scale to tell them if their program is a success or failure. This is a huge mistake. The scale doesn't tell the entire story, and often the story it tells isn't even accurate! For example, just because the number on the scale stays the same does not mean you haven't lost body fat. (And just because it goes down doesn’t mean you lost fat either.)

Therefore, you must track a few important markers, so you get a wider, more accurate picture of your success. Relying solely on the scale is a huge mistake.

Mistake #9: Trying to follow a rigid, unsustainable diet.

Nutrition should be about building sustainable habits that fit into your life, and don't dominate it. The goal is to build a solid foundation of habits you can maintain long-term so you don’t have to waste more time than necessary thinking about food.

What good is it to go on a strict diet if you know you'll quickly lose the results you achieved when you go back to previous eating habits?

Flexible, simple guidelines you can practice consistently long-term is where the magic happens, and the usual stress of nutrition melts away.

Those nine mistakes are very common. How many of them have you made, or currently are making?

What results could you achieve if you didn’t make any of these mistakes?

What if you didn’t have to waste time figuring out the details on your own?

What if you had a proven system that handed you what you need to achieve the body-transforming results you want?

What if it only required four workouts per week and didn’t require you to obsess over food, or even avoid your favorite foods?

What if you could see and feel changes happening within a few weeks, and you watched those results compound every few weeks after?

"Big changes are happening."

Robin's testimonial

"Some of my belly fat literally melted away."

Michelle's testimonial

You can achieve awesome results too.

Are you ready?

Introducing ...

introducing revamp

REVAMP is a 12-week system that will transform your body using research-proven, simple and flexible nutrition principles and a three-phase strength training program. There is zero guesswork involved so you'll know exactly what you need to do. It's designed to ensure you achieve the best results by keeping nutrition as simple as possible, and workouts that tell you how to progress on a weekly basis.

REVAMP includes a three-phase strength training program, each phase lasts four weeks. Every exercise has its own demonstration video that shows you exactly how the exercise should look when performed correctly, and an easy-to-understand explanation that provides coaching cues to make sure you do it correctly, with confidence. 

Everything you need for amazing success is delivered in an easy-to-understand guide. Here’s a closer look at the main components.

Part IPART I: The Starter Guide

Get on the fast track to success and start writing your success story.

Your success story starts being written today. Get the exact steps to bring your success story to life. You'll discover the success markers you'll track throughout the duration of the program so you can see your success from a variety of angles.

PART IIPART II: The Nutrition Guide

Eating for a better body: simple, flexible, enjoyable, sustainable.

Get the two simple nutrition guidelines that'll help you build a better body and lots of helpful examples and answers to the most frequently asked questions to make this as easy as possible. Eating for a better body needn't be stressful or complicated. And you won't be asked to avoid any of your favorite foods, or food groups (because that's just stupid).

PART IIIPART III: The Strength Training Program

The three-phase strength training program, designed for incredible results.

There are three, four-week strength training phases; each includes printable workout logs and clear instructions for weekly progression. From how to warm-up, how long to rest between sets, how to progress every single week, you'll be told exactly what to do, and when. No guesswork required.

exercise videosExercise-Demonstration Videos

Perform every exercise correctly and confidently with the accompanying Exercise Index.

Every exercise has its own easy-to-understand video demonstration. This way you know exactly how to perform every exercise correctly and safely, to ensure you achieve the best results possible.

the tracker sheetsThe Tracker Sheets

Watch your success story being written.

Record all your workouts and success markers in the simple, easy-to-use Excel document (or the Open Source Document you can use with Google Sheets). Nothing helps you stay more motivated than being able to see progress happen, consistently, in several areas.

"I get comments all the time on my arms/shoulders, back and legs."

Karen testimonial

"I feel amazing and my clothes are fitting better."

Erin's testimonial

"My body feels firmer and more solid all over."

Jacqueline's testimonial

You’re Only 48 Workouts Away from a Better-Looking, Stronger Body

You’ll perform four workouts per week, for a total of twelve weeks. The REVAMP strength training program is divided into three unique four-week phases. To ensure you perform everything correctly to reap the greatest results, the training methods are clearly explained and dissected with examples so you know exactly what to do and how to progress every week. From how to warm-up, cool-down, finding the correct weight to use, how to improve your performance every week, when and how to get in extra movement (i.e., cardio), it’s laid out in clear detail.

Every Phase has printable workout logs.

You have enough going on in your life and don’t need to waste time figuring out the details of your workouts. I’ll tell you exactly what to do.

"I really enjoyed REVAMP."

Holly's testimonial

"I definitely could see the definition in my upper body."

Beth's testimonial

"I have a six pack."

Dr. Mary's testimonial

Perform Every Exercise Correctly, With Confidence

Have you ever found yourself wondering Am I doing this right? when you did an exercise? You won’t have to worry about that with REVAMP. Every exercise has its own demonstration video that shows you exactly what correct technique looks like and includes a simple explanation. You should perform every exercise with confidence, and the demonstration videos will make sure you do.

Watch this short video to get a sneak peek at the exercise-demonstration videos.

“The videos made all the difference.” -Kim

“Nutrition is the Hardest Part.” Not Anymore.

“Nutrition is the hardest part” is a statement countless women have made. That's why REVAMP distills eating right down to the two most important science-proven principles to help you lose fat, build muscle, and transform your body. Tailor the nutrition guidelines to fit your lifestyle and preferences and, no, there are no forbidden foods. These guidelines are meant to create an enjoyable lifestyle -- this is not a rigid, life-consuming diet.

To make applying the nutrition guidelines as easy as possible, you'll get additional information (and helpful graphics) to simplify the process, to increase your rate of success.

Watch Your Success Story be Written

Knowing what to track, and being able to track it easily, plays a big role in your success. That is why you’ll get the REVAMP spreadsheet trackers. Easily track all your workouts and success markers (measurements, nutrition compliance, sleep, etc.) in one convenient location. It’s like watching your success story being written each day.

The strength training workout phases also have their own printable workout logs for your tracking convenience. (You’ll receive an Excel spreadsheet and an Open Source Document you can view in Google Sheets.)

"The most dramatic change has been in my rear end! It's higher, rounder and firmer."

Roberta's testimonial

"I feel like a brick house."

Stacy's testimonial

"I'm capable of more than I imagine."

Angie's testimonial

REVAMP is NOT for you if …

  • You’re new to strength training or have taken a month or more off from working out. You must have experience with basic exercises like barbell squats, deadlifts, chin-ups or cable pulldowns, and bench press. REVAMP is not for beginners! If you’re a beginner you should start with Phases 1 and 2 in Lift Like a Girl.
  • You don’t want to work hard. Transforming your body takes hard work, and you must work hard consistently. If you don’t like pushing yourself in the gym, REVAMP definitely isn’t for you.
  • You have a musculoskeletal injury. You need to see a physical therapist.
  • You have an eating disorder. There are simple nutrition guidelines provided in REVAMP, but if you have issues with food, you should seek help from a qualified professional or registered dietitian and not do anything that could exacerbate the issues.

"I'm comfortable wearing a shorter than knee-length short now."

Michelle's two testimonial

"I walk around all day feeling strong and I LOVE it."

Lucky's testimonial

REVAMP IS for you if …

  • You’ve been strength training consistently for several months and are familiar with basic barbell exercises (squat, deadlift, bench press), and you don’t shy away from hard work.
  • You want a proven, detailed plan that tells you exactly what to do and how to progress from week to week. You don’t want to figure out the details on your own.
  • You’re tired of spending hours in the gym every week, but your body isn’t changing like it should be, and you want a proven system.
  • You want a noticeably different looking body in twelve short weeks.
  • You want to build muscle or improve overall body composition (i.e., you want to lose fat and build muscle to get a toned-looking body).

"This program has changed my life honestly ... I'll be able to walk down the aisle and feel the best that I can absolutely feel on my wedding day."

"REVAMP is amazing. I'm excited for every single workout and it's exactly what I needed. I can't even put into words how much I love this program." -Liz

30-Day Risk-Free Satisfaction Guarantee

satisfaction guaranteeREVAMP is a proven system. If you put it to work, it’ll work for you. To prove my confidence in its effectiveness, your satisfaction is backed with a 100% risk-free guarantee.

If you don’t love REVAMP within 30 days, just send an email to and you can get a full refund.

Basic Package

REVAMP 12-Week Transformation System

Starter Guide, Nutrition Guide, Exercise-Demonstration Video Library

Spreadsheet Trackers

One-time payment. You will NOT be billed again.

Advanced Package

REVAMP 12-Week Transformation System

Starter Guide, Nutrition Guide, Exercise-Demonstration Video Library

Advanced Two-Phase Pull/Push/Legs Program

Time-Crunch Workouts File

One-time payment. You will NOT be billed again.


You already know what's included in REVAMP, so let's look at the awesome components of the Advanced Package. The Advanced Package include everything in the Basic Package shown above, plus …

Advanced Two-Phase Pull/Push/Legs Program

Get even MORE results!

advanced two-phase programOnce you’ve transformed your body with REVAMP, what should you do next?

Get even MORE results, of course.

After completing REVAMP you’ll be ready for the Advanced Two-Phase Pull/Push/Legs Program. This program gives you the option to work out 4, 5, or 6 days per week.

This is perfect for the woman who wants to keep the results going with a new program that challenges her in a different way. Just like the REVAMP program, the advanced program includes printable workout logs and demonstration videos for every exercise. And, of course, clear instructions so you know exactly what to do.

Time-Crunch Workouts File

Always stay on track, even when real-life stuff happens.

time-crunch workoutsCan you relate to this: "When I'm short on time I know I should do something, even a brief workout. But if it's up to me to decide what to do, I usually end up doing nothing."

This comment was echoed by numerous women in previous coaching groups, and that's why the Advanced Package includes the Time-Crunch Workouts file.

What if you’re short on time and can’t get in one of the REVAMP workouts?

What should you do if you’re traveling and don’t have access to much equipment?

What if you can’t make it to the gym at all and don’t have any equipment?

Turn to the Time-Crunch Workouts file. You’ll get bodyweight-only workouts, suspension trainer workouts, abbreviated gym workouts, workouts that require a single dumbbell or kettlebell. This way you can still train effectively until you can get back to the regular program.

Every Time-Crunch Workout includes exercise-demonstration videos, so you'll know exactly how to do them correctly.

Frequently Asked Questions

Here are some of the most frequently asked questions about REVAMP.

How many workouts will I perform each week?

You’ll perform four strength training workouts per week for the duration of the twelve-week program. This comes to a total of 48 workouts over the course of 12 weeks.

How long do the workouts take?

Women who completed REVAMP in the testing group reported finishing the workouts in 40-60 minutes. Time varies depending on how many warm-up sets you perform, how long you rest between exercises, if you choose to perform an extended cool-down.

What equipment do I need?

The workouts use barbells and free weights, a power rack, dumbbells, an adjustable weight bench, cable pulldown machine, and cable row machine. Some exercises provide a suspension trainer and resistance-band option, but they’re not mandatory. Fractional plates are strongly recommended -- you can make your own or buy a set.

What do the workouts look like? What “split” is used?

The three strength training phases last four weeks each. Phases 1 and 3 use an upper/lower training split, and Phase 2 consists of total body workouts. This set-up works extremely well for building a stronger, leaner body.

I’ve tried workout programs that were vague in instruction and required me to figure a lot of stuff out on my own. Do you tell me exactly how to do things?

Yes. For all the training techniques used in REVAMP I provide clear, detailed instructions for how to perform, and progress them, correctly. Some even include sample demonstration videos when appropriate so you can see the techniques in action. Every possible thing has been done to remove any guesswork, so you know exactly what to do.

Will I have to diet or follow a meal plan?

No. There are two main nutrition guidelines in REVAMP and you’ll see how to tailor them to your preferences and lifestyle. You’ll get clear instructions and details to make implementing the two guidelines as easy as possible. There may be a learning curve until you find your groove, but most people reported being able to follow the guidelines with ease after the first two to four weeks, once they “got the hang of it.”

Will I receive anything in the mail?

No. REVAMP is an electronic program delivered in PDF format and includes an Excel Sheet and Open Source Document tracker -- you’ll receive access immediately after purchase. No physical products are shipped.

How do I know this can actually work and you didn’t just make this stuff up?

I’ve been coaching for fourteen years and got my bachelor of science in exercise physiology from the University of Louisville. The workouts are designed with research-proven principles that have been tested on clients, and the nutrition guidelines provided in REVAMP are backed by science and made to be as simple as possible, so you don’t experience unnecessary stress.

And, remember, your satisfaction is guaranteed. You have 30 days to put REVAMP to the test. If you’re not convinced that it’s an incredible system, all you need to do is email me to get a full refund. REVAMP works, if you do the work.

Tell Me Again Everything I’ll Receive

No matter which package you choose, you’ll get a proven system to help you build a better-looking, stronger body.

Basic Package

This package includes REVAMP The 12-Week Transformation System. This is a single PDF file that provides all three strength training phases, the nutrition guide, printable workout logs, exercise-demonstration videos, and spreadsheet trackers.

Are you interested in just the REVAMP program and nothing else? Then choose this package.

Advanced Package

This package includes everything in the Basic Package plus: the Advanced Two-Phase Pull/Push/Legs Program so you can get even more results once you complete REVAMP. This package also includes the Time-Crunch Workouts File.

Want to get great results with REVAMP then get even MORE results with an advanced program? Would you also like Time-Crunch Workouts you can use when you’re short on time or can’t make it to the gym? This is the package for you.

Think About How Much Different Your Body Could Feel and Look in Just 12 Weeks

The next twelve weeks are going to pass no matter what you decide to do.

Why not make remarkable changes to your body in that time?

Why not use a proven program that tells you exactly what to do and how to progress on a weekly basis?

Why not follow simple, flexible nutrition guidelines that don't cause unnecessary stress, frustration, or make you spend more time than necessary thinking about food?

Why not see what's possible when you work hard and follow a proven system?

You'll see and feel changes sooner than you might think too. Here's what women who completed REVAMP experienced after just Phases 1 and 2:

list of client testimonials

You can do it too.

Let's get started.

Basic Package

REVAMP 12-Week Transformation System

Starter Guide, Nutrition Guide, Exercise-Demonstration Video Library

Spreadsheet Trackers

One-time payment. You will NOT be billed again.

Advanced Package

REVAMP 12-Week Transformation System

Starter Guide, Nutrition Guide, Exercise-Demonstration Video Library

Spreadsheet Trackers

Advanced Two-Phase Pull/Push/Legs Program

Time-Crunch Workouts File

One-time payment. You will NOT be billed again.

what women have to say about REVAMP

Disclaimer: Nia Shanks is not a doctor. The workout program and information contained within it and the ebook guide should not be taken as medical advice. This not meant to diagnose, treat, cure, or prevent any health issues and should not replace the advice of a physician. Consult your primary care physician regarding health issues. Application of the information provided in the workouts and ebook is at your own risk.