Thousands of women have achieved incredible results. Now it’s your turn.
“I own all of your programs. I’m not exaggerating when I say they’ve changed my life.” -Kerry
“The way my body and my mind have changed is incredible.” -Nikki
“I just wanted her [Nia] to know she has changed my life and I’ve never been happier, healthier and more comfortable in my own skin.” -Katherine
Lift Like a Girl
“Your book is a god send, I love your message — so many people need to hear this. Life changing. I wish I was 20 years younger reading this.” -Beth
The 100-Day Reclaim
Are your fitness and nutrition choices something that make you feel great about yourself? Do they empower you and enhance your life? Or is health and fitness a constant source of frustration and something that leaves you feeling “less than”?
This book is for you if:
- You’ve ever had your day ruined because of the number you saw on the bathroom scale.
- You feel like food and fitness dominates your life (and drains your sanity).
- You hold your happiness captive because you say, “I’ll finally be happy when …”
With daily readings and lessons over the next one hundred days, this book will show you how to drop the nonsense (and frustration) and reclaim health and fitness to make it the empowering lifestyle it’s meant to be. (Paid links.)
The 2 Coaching Group Options
There are two coaching groups you can join, depending on your preferences.
If you want to work directly with Nia, then one of the coaching groups is what you should choose.
This is a coaching group you can join with a monthly or yearly subscription, and everything — the workouts, exercise demonstration videos, message board — is in an easy-to-use app.
It includes 3 weekly strength training workouts and 1-3 optional cardio workouts.
Interested in joining the coaching group? Want everything in an easy-to-use app? This is what you want.
This is a 6-month program with printable workout logs. You’ll receive an email each month when your new 4-week program is ready.
This program includes a private Facebook group for coaching and support. There are 3 weekly strength training workouts, exercise demonstration videos, and everything you need for success.
If you want a 6-month program, prefer printable workout logs over an app, and would rather be part of a coaching group on Facebook, join this one.
“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
Workout Programs — Choose Your Goal
Not interested in being part of a coaching group?
Below are workout programs for specific goals (body transformation, strength building) and preferences (customizable program, dumbbell-only workouts).
If you’ve been in a lengthy battle with the scale, or you simply can’t recall a time you weren’t trying to lose fat, then it’s time to take a different path.
The complete ebook and accompanying 15-week workout program includes printable workout logs, a spreadsheet tracker, exercise demonstration videos, and an optional coaching group.
If you’ve been working out and eating well, but your body isn’t changing, this is the program for you.
This is a 12-week system for those beyond the beginners stages of strength training who can dedicate to working out four times per week who want to lose fat and build muscle.
You’ll get everything you need to change how your body looks in 12 weeks: a done-for-you workout program, starter guide, nutrition guide, exercise-demonstration videos, spreadsheet trackers.
The 12-week program is customizable: Perform the workouts with dumbbells, a cable machine, weight bench, and barbells or, if you prefer to work out at home with limited equipment, the workouts can be done with dumbbells and a weight bench. (Don’t worry, everything is explained in clear detail in the program! No guesswork required.)
Want direct access to me for coaching and support? Then you can get the Coaching Package.
“I’ve weight trained all my adult life but never seen progress like this.” -Julie
The STRONG 14-Week Strength Program is designed to build a stronger deadlift and bench press, and secondarily the squat.
The program calls for 3 workouts per week and uses mostly barbell exercises. It’s a done-for-you program complete with clear instructions, printable workout logs, exercise-demonstration videos, and spreadsheet trackers.
The Dumbbell Strength Training Guide includes an 8-Week Dumbbell Strength Training Program and a 4-Week Time-Crunch Program. Both programs include clean, easy-to-use workout logs and a complete exercise-demonstration video index.
What’s Best For You?
Would you like maximum variety with your workouts and a place you can ask questions and get support directly from Nia? Want to look forward to receiving a new workout every four weeks for the next six months? You want The Beautiful Badass Lab if you prefer printable workout logs and want to be part of a Facebook group. If you want everything in an easy-to-use app, then you should join the Lift Like a Girl coaching group.
Are you mostly interested in changing how your body looks and can you work out four times per week? Do you want to lose fat and build muscle with a done-for-you program that requires zero guesswork? Then get REVAMP.
Are you mostly interested in what your body can do and want to get stronger with barbell exercises while working out three days per week? Then get STRONG.
Do you need workouts you can complete in as little as 30-45 minutes? Do you prefer to work out just three times per week? Want customizable workouts that can be done with dumbbells and a weight bench? Then The 12-Week Program is what you want.
Do you have access to nothing but a variety of dumbbells (or an adjustable dumbbell set) and an adjustable weight bench? The Dumbbell Strength Training Guide is for you.
Lift Like a Girl Apparel
Tank tops, t-shirts, hooded sweatshirts, posters, mugs, and more are now available.
This is a glimpse at what is currently available: Designs available on a variety of items (tank tops, t-shirts, hooded sweatshirts). Click here to get your Lift Like a Girl apparel and accessories.
Disclaimer: Nia Shanks is not a doctor. The workout programs, books, and courses here should not be taken as medical advice. They are 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, courses, and books is at your own risk.