You've tried everything else to lose fat. Now, do what works.

No more miserable dieting. No more grueling workouts that take a ton of time to complete. No more shame or guilt when you indulge in your favorite foods.

Fat loss can actually be an enjoyable, empowering process. I'm going to prove it to you.

Sick and tired of typical fat loss methods? You work out constantly, to the point of exhaustion. You avoid a huge list of foods. You (inevitably) give in to temptation and then feel bad about yourself. Because you were “bad” you either do an extra workout or diet harder.

Sound familiar?

It’s time to get off the typical fat loss roller coaster that always fails.

Fat loss does not have to be that way, nor should it. You deserve better, and should demand better.

Fat loss can, and should, be an empowering process that makes you feel good about yourself (gasp!). It should also be as simple as possible and lead to long-lasting, sustainable weight loss.

As you likely know, most fat loss methods revolve around dieting: a list of foods you can eat, and a longer list of foods you can’t eat (or “must avoid at all costs”). And when you do give in to temptation and eat a “forbidden food” you’re immediately overwhelmed with guilt and shame.

Combine the miserable diet strategy with time-consuming, grueling workouts that leave you exhausted and you have (ta-da!) practically every typical fat loss program created.

There’s a prevalent, overwhelming belief that fat loss = misery, deprivation, exhaustion, shame and guilt.

But it just ain’t true. And I’m going to prove it to you.

Bear with me for a moment: people once believed the earth was flat, so they said, “Hey, the earth is flat.” Everyone assumed that, yes, our beautiful planet is flat. That is, until someone discovered, “We were wrong. The earth is, in fact, round.”

Fat loss is thought of in a similar way. People complain about having to “go on a diet” and incessantly grumble about all the foods they can’t have. Then they talk about their workout that left them sore for days (“I could not get off the toilet!”).

Everyone goes on believing that fat loss is a miserable, soul-sucking endeavor. You accept as fact that you’re going to be hungry, miserable, cranky, and that you’re going to white-knuckle your way through the process. You must suffer and deprive yourself to lose fat. You must completely change your life and revolve it around your fat loss efforts. You believe it, they believe it, and everyone keeps assuming this is just the way it is.

But what if that popular belief about losing fat is wrong? What if “that’s just the way it is” isn’t correct? Hell, if we were wrong about the shape of the earth, maybe we’re wrong about something as simple as fat loss.

What if fat loss doesn’t have to equate to misery? Heck, what if fat loss can actually be enjoyable? Empowering, even.

  • No guilt or shame
  • No forbidden foods
  • No workouts that leave you brutally sore or exhausted

As you’ve likely guessed by now, that’s not an illusion (or hallucination!). You can lose fat in an enjoyable, empowering way. Yes, you can actually feel good about yourself in the process. Yes, it’s entirely possible to completely forget you’re even trying to lose fat because the process is so simple.

That’s exactly what YOU will experience with the Lift Like a Girl Fat Loss Program.

  • “I can testify that all your methods and information work…I’m 48 and I’ve used your guidance and lost 5 inches from my waist, slimmed down, and muscled up every other body part too. lol. No dieting!” -Bonnie F.
  • “… 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

How Does It Work?

Declaring that losing fat can be an enjoyable and empowering process sounds completely counter-intuitive. Trust me, I understand. But the power and effectiveness of this program comes from a combination of:

  • A strength training program
  • Super simple nutrition changes (you choose!) that involve making one change per month
  • Additional simple, but brutally effective, tools like a step by step checklist, and End of Week Evaluations

And I must tell you, the very first thing you read in The Program will reveal exactly how and why this fat loss program will be an empowering journey that will make you feel great about yourself, and that you’ll actually enjoy.

Here are the elements of The Fat Loss Program

lift like a girl fat loss workoutIt’s a three-phase strength training system: each phase lasts four weeks each (it’s 12 weeks total).

Each phase includes three strength training workouts (you’ll perform each once per week). The workouts change every phase, so you never get bored. They are done-for you, so there’s zero guesswork. From the exercises, to sets and reps, and even rest periods, it’s provided in clear detail.

Equipment used: the programs use a combination of barbell and/or dumbbell exercises, an adjustable weight bench, and your bodyweight. (Options for cable and cardio machines are provided.)

demonstration videosDemonstration videos for every single exercise. Confidently know how to correctly perform every exercise for maximum efficiency and effectiveness.

To see a video all you have to do is click the exercise, and it will pop-up automatically (videos are hosted Privately on YouTube).


simple nutritionSimple nutrition: There is absolutely no dieting. No foods to avoid. You’ll make just one simple change (you get to choose!) each phase of the program.

At no point will you think you’re dieting. You’ll quickly discover that losing fat does not have to be a miserable experience; you will not feel deprived.


end of week evaluationsEnd of Week Evaluations: This is a powerful tool that will not only empower you, but you’ll discover what amazing things you’re body is capable of doing.

The End of Week Evaluations is a super simple exercise, but it’s been proven to help increase your rate of success.


fat loss success checklistYour Success Checklist: An easy to use (but powerful) tool to keep you on track throughout the entire program.

Just like the End of Week Evaluations, this is another simple, but powerful, tool that will keep you on track.


Untitled design (1)Printable workout logs. Easily track your workout performance so you know exactly what you need to do, what you did, and how to improve your performance when you repeat the workout.


  • “I feel compelled to thank you for being you, for inspiring me and for helping me to reprogram that negative voice inside my head … I’m currently doing the second phase of your fat loss workout and I feel so darn good that I needed to let you know. I guess what I’m trying to say is that I am grateful for you. I want you to know that you have helped me get my sh*t together and for that I am very thankful.” -Theresa M.C.
  • “My mom came back from a checkup and told me she’s lost 25lbs in the last 5 months and over 12 inches from her waist. She’s gone from a size 20-22+ to a 12! Special thanks to Nia Shanks for providing such incredible information. She refers to you as ‘that badass girl’. :) I’ve watched her try and fail every year for the last 20 years. Thank you for changing our lives!” -Felisha P.

Ready to Discover For Yourself How Simple And Empowering Fat Loss Can Be?

Choose from 3 different packages. You can either get the Lift Like a Girl Fat Loss Program on its own (explained above), or you can choose between two additional Platinum Packages that are loaded with other excellent programs and guides.

"I have completed the first 4 weeks with great results! Thank you!" -Cheryl B.

Choose your package or keep reading for details on everything that is included in the Platinum Packages.

Let’s take a closer look at each package.

The PLATINUM Packages

The exclusive, comprehensive package that provides years of workouts. From fat loss to building strength, free weight workouts to bodyweight-only programs, it’s all here.

You have two Platinum Packages to choose from. First, here is a closer look at the components included in both:

Lift Like a Girl Fat Loss Program: you already know what this is (this was shown in detail above), so let’s discuss the other wonderful components.

Train to be Awesome GuideTrain to be Awesome Guide: this guide, and its accompanying 40 weeks of workouts is all about becoming the strongest, most awesome version of yourself.

This truly is an empowering approach to build the body you want in an enjoyable way.

Included is the 8 Week Blast-Off Program, 16 Week Train to be Awesome Program, and the Advanced Be Even MORE Awesome 16 Week Program.

Includes the exclusive Train to be Awesome Manual, demonstration videos for all exercises, and more.

beautiful badass bodyweight 10 phase training systemBeautiful Badass Bodyweight Workout Premium Package: this package includes an 8 Week Get Strong! Program (designed for getting stronger and progressing to more advanced bodyweight exercises), 14 Week Beautiful Badass-ification Program, and the 10 Phase Bodyweight Training System (this program alone provides 40 weeks of workouts).

This is the perfect package when you can't make it to the gym, are traveling, or need a break from weight training.

All you need is a suspension trainer.

better body by minimalismMinimalist Premium Package: this is the package that provides the bare essentials for maximum results and includes Better Body by Minimalism (a guide that provides the bare essentials of nutrition--no dieting!--and 3 strength training programs).

Also included is the 3x3x3 program (a Lift Like a Girl reader favorite). This package is perfect for those periods when you’re super short on time, or want a refreshing change of pace that requires you to focus exclusively on the basics (this is something everyone needs to do on occasion).

SHOPdumbbell12 Week Dumbbell and Bodyweight Program: this is a fantastic strength training program that uses dumbbells, a weight bench, and your bodyweight.

Perfect for taking a break from heavy barbell lifting, or for a refreshing change of pace.

Includes exercise demonstration videos and printable workout logs.

For maximum variety, this program also uses several rep ranges (heavy: 5 reps, medium: 10 reps, light: 15 reps).

54321 Method54321 Method--10 Week Strength Program: this program is designed for building strength on a few key lifts (you get to choose).

Includes exercise demonstration videos, printable workout logs, pre- and post-test training logs, and even a BONUS 10 week addition.

This program is not for beginners but is a great program to perform after completing the Train to be Awesome or Minimalist Package workouts.

Both Platinum Packages include the components shown above.

The Lift Like a Girl Fat Loss Platinum Package + Support includes 4 weeks of email support directly with Nia (not an assistant or anything like that). You can use the 4 weeks to ask questions, come up with a long-term game plan of how to best organize the workouts in the package, or for accountability.


  • “I’d like to say how completely happy I am with your approach to fitness/wellness! I love that you don’t fluff up your products with extra information that just gets in the way. I love that your workouts have built in progression that constantly pushes me outside my comfort zone. I’ve made impressive strength gains in the first 5 weeks alone and look forward to what’s next! Thank you also for keeping the price of your products affordable.” -LeAnn
  • I finished my last workout for the month today and I'm super crazy proud of myself for gettin' 'er done! Your encouragement to take action and avoid overthinking things was incredibly valuable to me. And the simplicity and straight forward nature of the workout design helped me get into the gym after being out for many months. My heart is filled with gratitude and appreciation for your writing and positivity and call to action. Thank you for being such a badass and amazing person. My world is better for having had you in it. While our paths will probably never cross face-to-face know that I'm out here reading your words and building a stronger and more powerful version of myself, in part because of your influence and dedication to the fitness world. Keep on rocking the mic! -Jody H.

Rest Easy. Your Satisfaction is Guaranteed.

Don't like the Fat Loss Program? Your satisfaction is backed with a 30 day money-back guarantee. If you purchase either of the PLATINUM Packages you have to show me you've put the information to use for at least 30 days (with the End of Week Evaluations, Success Checklist, and Workout Logs). And for the Platinum + Support Package I do not offer refunds once you start using the 4 weeks of personal support.

You Get Immediate Access

After purchase you'll receive an email giving you instant access to the program; it's in PDF format. No physical products are shipped. Please note you'll a free zip file management app (like WinZip) to "unzip" the Platinum Packages. This is usually pre-installed on most devices, but if not you can download one for free.

I'm Here to Help

nia shanksYou're not alone once you purchase The Lift Like a Girl Fat Loss Program. 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.

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.

Want More Proof?

Here's What Others are Saying:

I wanted to make sure I thanked you for helping me meet my goals…I killed them all!Thanks again for your great programs and advice. They work!” -Jill S.
“I can testify that all your methods and information work…I’m 48 and I’ve used your guidance and lost 5 inches from my waist, slimmed down, and muscled up every other body part too. lol. No dieting!! Just keeping it sane & simple. Thanks Nia for your inspiration and information.” -Bonnie F.
“I decided to throw out my scale and measuring tape when I started your program, 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 just wanted to say how much I'm enjoying the Lift Like a Girl Workout of the Month. It's a great program! It's simple and challenging all at the same time which is exactly what I needed! ... Thank you for taking the time to create the program and to pass on your ideas. You're great!!” -Terri S.
“Thank you for your blog, your programs, your YouTube videos - thank you for everything you've put out there! I finally feel like I have a program I can stick with and that is working. I enjoy my workouts instead of dreading them! I can see improvement every time I go to the gym, which is so encouraging … I feel like I've lost 25lbs of guilt and shame ... I walk a bit taller and feel a bit stronger every day. And all I have to do is lift heavy things and eat real food, what a concept!! I'm looking forward to continuing my strength training journey, and I wanted you to know, that even though I've never met you, you have truly made a difference in my life. Thank you!” -Nicole
“I want to say thank you a million times for your workouts. The way my body and my mind have changed is incredible.” -Nikki
“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
"I just wanted to send a quick note expressing my gratitude for your new monthly fat loss programs! I started with the Bad-Ass program, then graduated to Phase 1 and now Phase 2. I'm 50 years old, work out regularly, was lifting twice a week, but a stubborn 10 pounds overweight. I am loving your program!! I've lost 5 pounds and am starting to see definition in my upper body and leaning out of my lower body. The work outs are challenging, yet fun! And I have loved how when I'm starting to grow tired of it, the next month comes along and it's new and interesting again. I've always belonged to a gym, but this is the first time I work out with the "big boys" without any self consciousness or embarrassment. Thank you so much for providing awesome workouts at such an affordable price!! It's obvious you put a lot of time and effort into all of it (especially love the video examples!)." -Jackie F.
The entire Lift Like a Girl program & info has saved me…I've never been happier, healthier and more comfortable in my own skin.” -Katherine
“I’m a long term reader of your site and I wanted to thank you for speaking in a language I understand … I no longer fad diet, criticize myself when I eat a treat or judge myself by a number on a scale … I don't judge my worth based on how few calories I can consume. Instead, I revel in my numerous victories like being able to deadlift, or interval sprint, or walk three miles within getting out of breath.” -Lynne A.
"I want to thank you a million times for your workouts. The way my body and mind have changed is incredible. I even have my mom who just turned 60 doing them as well. She loves it!" -Nikki F.
“I've only just found your site and have seen my body change in the last three weeks by following your advice; and I was already relatively fit and healthy.” -Kate Y.
"Love your program! Thank you for streamlining all aspects of the program so that I can implement this into my tight schedule." -Julie
“... The goal of performance improvement rather than weight loss has changed my life. Your knowledge and positivity is a gift. I have found my beast again … I have lost almost 5" in my waist and my butt is climbing back to where it used to be when I snowboarded and was a lifeguard. And best of all, I feel alive!! I lift like a girl now and it's all because of you. Thank you for teaching me how to lift, thank you for sharing your knowledge and education and everything else you represent.” -Iris


1. Lift like a girl and experience for yourself how simple AND empowering fat loss can be. You’ll lose fat without dieting or crazy workouts, and keep it off long-term.

2. You’ll receive access immediately after purchase. The program is in PDF format; no physical products are shipped. The Platinum Packages are in a zipped folder. You may need to download a free zip file management app (like WinZip) if it’s not already on your device.

3. You’re not on your own after purchase! If you need assistance or have questions, contact me.

Ready? Take action now. Lose fat, keep it off, and be the best version of yourself.

  • “… 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