You’ve tried other programs before – now do what works. It’s time to take the empowering approach to health and fitness!

What does Train to be Awesome mean and, more importantly, what can it do for YOU?

Training to be Awesome is a proven way to build the body you want with sane, simple, enjoyable strength training programs and no nonsense, diet-free nutrition guidelines. AND, perhaps more importantly, it’s about becoming the best version of yourself.

Discover the better, empowering way to get the results you want …

Imagine yourself walking into the gym, excited to perform your workout. You know exactly what to do;  you don’t have to waste anytime guessing. Approximately half an hour or so later you complete your workout feeling better than when you started.

Imagine, being able to enjoy your favorite foods, guilt free. Eating food you enjoy, that makes you feel great, and leads to better body composition.

Imagine yourself sliding on your favorite pair of jeans or slipping into that dress you love.

Imagine loving your body; valuing yourself not just because you look amazing, but because you discovered what incredible things your body can do and achieve, and because you feel amazing and powerful.

Imagine a way of eating that is a simple lifestyle. No stupid rules. No foods to avoid. No guilt or shame when you eat ice cream or your favorite dessert.

Sounds awesome, right? THAT, my friend, is what you’ll achieve when you train to be awesome.

  • “I just wanted to say a huge THANK YOU to Nia. I can’t even put into words how grateful I am to her. The entire Lift Like A Girl program & info has saved me…I just wanted her to know she has changed my life and I’ve never been happier, healthier and more comfortable in my own skin.” -Katherine

Why YOU Need to Train to be Awesome

First and foremost: Because it works. Here's what a few people have to say about it.

  • “Down over 4 inches overall in 2 weeks. Great program!” -Melissa L.
  • “Nia, this is the best program I have done. Out of all the programs I have done I'm finally leaving the gym feeling like I worked hard, like I focused on the exact areas I need to work, and I'm surprised at my own strength. I've been lifting for a while, but there hasn't been a program I enjoyed the way I am enjoying this one. I feel fabulous! And it's perfect for my hectic life right now. Thank you for writing this program for women! Feeling strong rocks!” -Amelia C.
  • “I just wanted to thank you. I just finished my last week of your Train to be Awesome program. I absolutely loved the program and have gained not only strength but tons of confidence. There is nothing in the world like lifting heavy stuff!” -Jennifer B.
    -Jennifer B.

6 Reasons to Train to be Awesome

A Look Inside The Train to be Awesome System

A closer look at everything you'll receive with the system.


    Everything you need to become the most awesome version of yourself is right here, and there's zero-guesswork involved.


    (Included in the Manual) You'll eat to be awesome with the 6 diet- and obsessive-free nutrition guidelines. No deprivation or misery required.


    (Included in the Manual) This tells you every simple step to take, so you're sure to achieve incredible results.


    Included: 8 Week Blast-Off Program (perfect for beginners or those who are short on time), the 16 Week Train to be Awesome Program, and the 16 Week Advanced Train to be Even MORE Awesome Program.


    Not much! As long as you have a variety of dumbbells, a barbell set, and adjustable weight bench you'll be good to go.


    Every exercise used in the 40 weeks of strength training workouts has its own demonstration video, so you'll know exactly how to perform every exercise.

  • Train to be Awesome Markers

    When you train to be awesome you'll track things that truly matter and indicate your success. Gone are the days of stepping on the scale every morning. Instead you'll track things like your workout performance and other empowering indicators of your success.

  • Instant Access

    Everything is in PDF format, so you can download and view from all devices.

  • Finished the Blast-Off Program yesterday. Over the course of 8 weeks, I PR’d on my squats! Seriously, I never thought I could squat 120 pounds for 6 solid reps! 95 felt so heavy for the longest time. But I did it, and it felt great! I was also able to get back to a good weight on my trap bar DL and got 175 x 5 on trap bar during my last workout of TTBA blast off. I’m very happy with that! Everything has improved: my push-ups, rows, DB press. Nia, you never cease to amaze me! Your programs are awesome and allowed me to get stronger, physically and mentally. Thank you! -Kaylee C.
  • "I love the program ... five weeks into the Blast Off Program, getting stronger and stronger." -Tereza O.
Start Training to be Awesome

Includes a "get started" guide and:

Train to be Awesome Manual

8 Week Blast-Off Program

16 Week Train to be Awesome Program

16 Week Advanced Train to be Even MORE Awesome Program

Exercise Demonstration Videos

Get instant access

  • "Literally working out one of the programs now. Life changer :)" -Ane S.
  • "I just wanted to send a message to say how happy I have been with your programme. I finished the Train to be Awesome Programme and retested the markers and I have made such large improvements it's so awesome! But the biggest difference has been in my attitude to training and nutrition, the whole ethos of your programme has been empowering. I am very excited to start the next phase :)" -Torin G.

I'm Here to Help

nia shanksYou’re not alone once you purchase the Train to be Awesome Guide. If you have any questions or need any guidance along the way, I’m here to help. My goal is to ensure you finally get the results you want and deserve, so I’ll do whatever I can to make that happen. (Please note! I will gladly help to find alternative exercises, if needed, and will answer general questions. But I will not design or modify the program for injuries, etc.)

If you have any questions after you make your purchase (I’m here to help you) or you’re not fully satisfied, please contact me immediately right here.

Your Satisfaction is Guaranteed

I want you to achieve your goals and build the body you want by Training to Be Awesome, and I’ll do whatever necessary to help you. I offer full support if you have any additional questions. And please know I want you to be 100% satisfied with your purchase; if you’re not you can get a full refund within 30 days of purchase. 

Frequently Asked Questions

Question: Is this just a workout program?

Answer: Absolutely not! There is additional information you need that’s included in The Guide that will show you how to become the strongest, most awesome version of yourself.

You’ll discover EXACTLY how to forge a positive mindset with a step-by-step guide, no nonsense nutrition for eating to be awesome that’s completely diet free and void of obsessive eating habits, a step-by-step success guide, and other critical components that will allow to build, and maintain, the body you want all while becoming a stronger, most awesome version of yourself.

Question: Do you discuss nutrition?

Answer: Yep. Nutrition, or Eating to Be Awesome as it’s referred to, is covered. You’ll discover exactly how to eat to be awesome, why you should avoid diets and other obsessive eating habits at all costs (and how to do so), and 6 super simple, flexible guidelines for eating to be awesome that will allow you to get the results you want without unnecessary stress. Finally, there’s also a section on Eating to Be Awesome Goals so you know exactly what to strive for.

Question: Why do you discuss “mindset” and why is it such a big part of the Train to Be Awesome Guide?

Answer: Because when you can get your mind in the right place, then everything else is super easy. How you think about your body image, the food you eat, and your workouts can make a drastic impact on your physical results. It’s also important for forging greater self-confidence. When you get this right – and I show you EXACTLY how in the Guide – then you’ll build the body you want and will love. You’ll also be able to maintain it long-term. Do not underestimate the power and importance of getting your mind in the right place FIRST. It makes a tremendous difference.

Question: Do I need any special equipment?

Answer: No. You can do the entire program with barbells and/or dumbbells. Some exercises do use a suspension trainer, but if you don’t have one I provide alternative exercises with video demonstrations. Please see the next question below for more information. The only programs that requires a suspension trainer is in the DELUXE package.

Question: Can I do the workouts at home?

Answer: If you have dumbbells in a variety of weights and/or a barbell set, then yes. Please note the program does use a back extension machine, cable machine, chin-up bar, and some other equipment such as a suspension trainer, but as long as you have dumbbells or a barbell set, you can easily perform an appropriate exercise alternative. If you need specific guidance with appropriate alternatives, send me an email and I’ll help you out. While I do suggest being able to do the program with the equipment used (dumbbells, barbells, back extension, suspension trainer, cable machine) you can work with the equipment you do have available.

Question: How long will I be required to work out, and how long does each workout last?

Answer: You’ll only do 3-4 workouts per week; you can choose either option and I show you exactly how to do both. Each workout, including the warm-up, takes about 45-55 minutes to complete. This largely depends on the layout of your gym (if you work out at one) and if you have to wait on equipment. Some people who work out at a gym say the workouts take closer to 60 minutes, including warm-up, but others who train at home say it’s closer to 45 minutes each.

Question: What if I can’t do certain exercises in the program?

Answer: I intentionally use exercises that most people can do safely. There are also alternative exercises as well. For example, you will have the option between a barbell back squat or a goblet squat.

Question: What if I have a question or need help?

Answer: Then you can, and should, contact me. I’m here to help you reach your goals in any way possible.

Question: What if I don’t know how to properly perform the exercises?

Answer: Every single exercise in the program has a demonstration video, so you’ll know how to properly and safely perform every exercise.

Question: Do I need anything to open and access the guide?

Answer: You shouldn't. All files are in PDF format. 

Want MORE Proof?

Here's what people are saying about Nia and the Train to be Awesome Guide:

kelly s"I began looking for a strength program after losing a considerable amount of weight & realizing that I needed to change my focus. I came across Nia Shanks and her Beautiful Badass website and after reading everything on the site I signed up for the Mini Course. I really appreciated the no nonsense approach as a full-time working Mom of a 2 year old and 'farm-keeper' of our 25 acre horse farm, I don't have loads of time and need to train at home.I then contacted Nia and she answered immediately and recommended the Sane and Simple Program. I was getting the results I wanted, losing inches and some of my more stubborn areas. I contacted Nia again and she replied immediately and suggested the Train to be Awesome Guide. 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.
drmohr"The Train to Be Awesome Guide that Nia created is outstanding - from the smart programming to the variety of beneficial exercises, I couldn't give this a higher recommendation.
It is fantastic and you'll definitely get better following along."— Dr. Kara Mohr
bc"There are few individuals in the field of strength & conditioning whom I respect more than Nia Shanks. Not only is she a passionate student of strength training and nutrition, she's also a caring person with much integrity. Nia talks the talk and walks the walk, and she has a knack for simplifying concepts and explaining proper exercise technique. But her attitude is what separates her from the pack. If you've been following Nia for several years like I have, you already know all of this!"— Bret Contreras of
leighp"What I like about Nia in general is she encourages women to look outside of what society expects of them. She knows how to get a woman strong, there is no doubt about that. She also walks the walk in strength and individuality. "Train To Be Awesome" is a fun and healthy approach to getting to like yourself more. It avoids dogmatic nutritional or training approaches and just gives you the bare bones of what you need to become more awesome. It provides markers for testing, clear instructions, and I can't imagine you not enjoying your awesome experience."— Leigh Peele of
JenK"The Train to Be Awesome Guide is the perfect plan for somebody looking to become healthier, stronger, and improve their physical fitness without getting swept away in the obsession with aesthetics. The difference in this book from all of the other nutrition/training ebooks out there is that it focuses on what is truly important in the big picture: how we feel, our ability to move well, and increasing our happiness with our selves. Simply formatted and easy to understand, I recommend this program for anybody that is looking to focus on becoming healthier and stronger without getting swept away by the number on the scale or body fat measurements."— Jen Keck of
tonyg"There are many reasons why I respect Nia as a friend and as a fitness professional. She's without question one of the most passionate, non-judgmental, and "real" people I know.I say "real" not in the context of "wow, she's a human-being. I can interact with her, and share protein bar recipes. Awesome!"  No, when I say "real" I mean she's someone who doesn't BS people. She knows what works, talks the talk, but more importantly, walks it. I'm in awe of her for what's she's accomplished in helping to empower women that lifting weights is not only okay, but something they should (and can) do.  And it's not even that. Nia understands that being healthy (and happy) is much more than how much weight someone can lift. While that's cool and all, Nia will be the first person to tell you that becoming the best version of yourself entails many components, from nutrition to the mind-body connection to Matt Damon movies. Okay, I added that last one in. But needless to say Nia's the shit."— Tony Gentilcore, CSCS, Co-Founder Cressey Performance
km"In the fitness industry we all have our missions. Nia's is simple. Empower women to be strong, confident and keep their sanity when it comes to nutrition and training. The Train To Be Awesome Guide is phenomenal. Nia gives all the tools you need from nutrition to training and the all so important mindset aspect. The guide helps you identify goals and set healthy markers to identify your progress. Instead of focusing on things that make you feel insane like how much you weigh you focus on things that make you feel awesome... like pull-ups. The training program is simple and brilliant and I can tell you since Nia is my coach, you will work your butt off and never be disappointed."— Kristyn Mastroianni LMT, NASM CPT-CES, FMS, NKT
mk1"What I love most about Nia's Train to Be Awesome Guide is the emphasis placed on finding value in the deeper things about yourself. Rather than relying only on the external/superficial things to dictate your success (looking "good"), Nia encourages readers to deal with the mindsets which drive goals and how we can consider other people in our daily lives.How many of us get so caught up in our own worries that we become useless in our relationships - with conversations often revolving around our complaints and dramas. Basically, everything I love about this book are pretty much the same reasons that I admire and respect Nia as a close friend - she gets to the heart of training; both body and mind."— Marianne Kane of
elizabeth"I absolutely loved this book! So many fitness guides out there are complicated and overwhelming, and have an underlying theme of encouraging body hate and obsessions about the way your body looks. It is so refreshing to read Nia's take on how fitness should be simple, positive and empowering. This guide shows you how to set fitness goals that enhance your life--instead of goals that take over your life. The workouts are easy to follow, but provide the progression and challenge needed to see results. I will be recommending this to any woman I know who wants a powerful and positive perspective about training!"— Elizabeth Walling of
"Out of every fitness contributor I’ve come across, you are the only person who truly helps me focus on what is important. I believe in getting stronger, and if other parts of me change physically to keep up with that– that’s awesome! Your approach helps me develop a more well-rounded sense of self, rather than focusing only on my superficial image. Mirrors no longer own me– I only care about how I feel in my own skin!"— Katie
"I absolutely love your no nonsense simple approach to fitness and nutrition and I’m not exaggerating when I say it has changed my life. . . I have been doing your training programs for the last 1.5 + years and have seen more progress in that time than any other."— Kerry


Start Training to be Awesome

Includes a "get started" guide and:

Train to be Awesome Manual

8 Week Blast-Off Program

16 Week Train to be Awesome Program

16 Week Advanced Train to be Even MORE Awesome Program

Exercise Demonstration Videos

Get instant access!

  • 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!! -Kelly M.
    -Kelly M

PS: You’ll receive immediate access after purchase. No physical products are shipped and you can download the Train to be Awesome Guide to any device that supports PDF format. This is pre-installed on most computers and can be downloaded for free on most tablets and smart phones.

#2: The Train to be Awesome Guide includes the Train to be Awesome Manual, the 8 Week BLAST-OFF Program, the 16 Week Train to be Awesome Program, the Advanced 16 Week Train to be Even MORE Awesome Program, and over 50 exercise demonstration videos.

#3: Your satisfaction is guaranteed.