Online coaching
Want to burn fat, become stronger & more body confident without spending endless hours in the gym?
For Women 30+ Ready to Get Strong, Build Muscle & Create Lifelong Results
Online Coaching Program
This program is suitable for:
If you’re a woman in your 30s, 40s, or 50s who’s tired of jumping between cookie-cutter programs, ready to take control of your fitness, and wants to train with purpose — this is your next step.
This isn’t just a plan. It’s coaching, accountability, and strategy built specifically for where you are now — and where you want to go.
- Beginner to intermediate Experience
- Work full time or irregular hours
- Have other commitments
- Or simply want the flexibility to learn at your own pace
Strength progression and results are guaranteed in a flexible and enjoyable protocol.
Please Note: Programs are gym based, so a gym membership will be required when working with this program.
what's included:
📅 Tailored Gym-Based Programming
Structured strength training to meet your body, lifestyle, and goals — no guesswork. Whether you’re returning to training or want to level up, your program is built for you and delivered through CoachRX.
📲 Access to Coaching Apps
- CoachRX for training, check-ins, messaging & lifestyle habit tracking
- Cronometer for accurate nutrition tracking
🔁 Accountability Designed for Real Life
Video feedback on your lifting technique
Nutrition & lifestyle tracking made simple
Weekly in-app check-ins to stay on track
30-minute strategy check-in every 6 weeks
📊 Progress Tracking
Measurements and photos are self-submitted through the app so you can track real change without overthinking it.
📬 Direct Coach Access
Get fast, consistent support through the CoachRX inbox — no more waiting days for help or relying on Instagram DMs.
📚 Education That Actually Helps
Inside the FOCUS180 Education Hub, you’ll get access to practical guidebooks and tools tailored for women 30+ so you can cut confusion and stay focused.
💬 VIP Facebook Group
Connect with other women on a similar journey. Share experiences, wins, and advice in a supportive, no-judgment space.
Our easy-to-follow training program will be detailed and customised to your individual needs and goals. Our coach will provide expert advice and guidance to reach your health and fitness goals and be there to support you.
Hybrid Program
Recieve online & Private Coaching
Build Strength. Fuel Your Body. Stay Consistent.
The Hybrid Program is the ultimate system for women ready to feel strong, confident, and in control — both in the gym and in everyday life.
You’ll build a powerful foundation with strength training, learn how to fuel your body for performance and energy, and get real-life lifestyle support that adapts to you — not the other way around.
Who This Program Is For:
Beginner to intermediate women looking to build strength
Busy professionals, shift workers, or mums needing flexibility
Women 30+ wanting structure, support, and long-term results
Those ready to lift heavier, improve body composition, and feel energised
Program Structure
Phase 1: Foundation (Weeks 1–6)
- 2 x Private Coaching Sessions per week (in-person)
- Personalised Nutrition & Lifestyle Coaching
- Custom training plan built around the 6 Functional Movement Patterns:
Squat, Hinge, Lunge, Push, Pull, Carry/Core
- Strategic nutrition changes that fit your lifestyle — no cutting food groups or wasting money on supplements
Phase 2: Hybrid Upgrade (Weeks 7–26)
- 2 x In-Person Sessions per month (1 every fortnight)
- Online program delivered via CoachRX
- Ongoing Nutrition & Lifestyle coaching
- Weekly check-ins, video feedback, and habit tracking
- Continued support through the CoachRX app and inbox
Tailored Training
Delivered Via CoachRX & Cronometer
Nutrition & Lifestyle Coaching
Accountability
Education & Community
what's included:
🎯Tailored Training
Custom strength program that evolves with you
Delivered through the CoachRX training app
Progressions designed around real results
🥗 Nutrition & Lifestyle Coaching
Calorie + macro guidance using Cronometer
Support with energy, recovery, hormones, and body composition
Habits built into your plan through the CoachRX calendar
📈 Weekly + 6-Week Check-Ins
Weekly digital check-ins inside CoachRX
Video form feedback and habit tracking
6-week in-person review sessions for deeper evaluation and adjustments
📲 Coach Access & Support
Inbox messaging inside CoachRX
Accountability, support, and quick answers when you need them
Access to your coach every step of the way
📚 Education & Community
FOCUS180 Resource Hub: guidebooks, articles, and cheat sheets
VIP Facebook Group for support and motivation from other women on the journey
🔐results you can trust
This is more than just workouts and macros. It’s a structured coaching system designed to help you:
- Build lean muscle
- Lose body fat
- Improve energy, confidence, and consistency
Nutrition & Lifestyle Habit Coaching
Nourish Your Body, Fuel Your Strength
For women over 30, nutrition and lifestyle habits become even more important—not just for fat loss or building muscle, but for supporting energy, hormone balance, mood, and long-term health.
As part of your personalised program, we’ll work together to identify what your body truly needs at this stage of life. Whether you’re navigating a busy career, family responsibilities, or just feel like your old strategies aren’t working anymore—we’ll create a plan that fits your real life, not someone else’s idea of “perfect.”
Our focus isn’t on restrictive meal plans or fad diets. Instead, we build sustainable habits around food, movement, sleep, and stress management—so your results come from consistency, not extremes. You’ll learn how to nourish your body without giving up your favourite foods or spending a fortune on groceries and supplements.
This approach is about building a foundation for strength—from the inside out. Together, we’ll shape a lifestyle that supports your goals now, and sets you up to thrive for years to come.
Hybrid Program FAQ's
I want to make your fitness journey simple again. No fad exercises, no complex routines. Just simple exercises based on your fitness levels access to resources and equipment and personal preferences.
At the start in the studio we will focus on the 6 Foundational Movements (Squat, Hinge, Lunge, Push, Pull, Carry), how to properly perform these movements and find any weaknesses you may have so that when you transfer into the online portion 10096 you will now be more confident, empowered and an absolute bad ass when you show up in the gym setting you up for success.
I highly recommend having access to a gym or fitness equipment. If this isn’t the case, and you prefer your workouts from home or in a park, your exercise routine’s can be changed and adapted to the environment.
You will be required to record certain exercises and upload to our coaching app to continually check form to allow me to provide you with feedback so that you continually progress.
Workouts are designed so that you are in the gym for approximately 1 hour.
If adding ‘Nutritional Guidance’ to your program you will be assigned habit tasks, nutritional tasks and check-ins each week via our coaching app which you will be required to complete in order to keep track of your progress and provide feedback. This will allow me to be with you every step of your journey.
