Welcome! This is where you will find courses and workout programs for your goals and preferences.
There’s also a guide at the end that helps you select the best option for you, if you’re having trouble deciding.
Six-Month Course & Coaching Group
The Beautiful Badass Lab
If you want a completely done-for-you workout program every four weeks that includes a variety of exercises to keep you motivated, this is the program for you. The Beautiful Badass Lab includes exercise-demonstrations videos, membership to the private Facebook group for support, and printable workout logs.
“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
Below are workout programs designed for specific goals (lose fat, get stronger) and preferences (customizable workouts, dumbbell-only workouts).
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.
“Some of my belly fat literally melted away.” -Michelle
“I feel amazing and my clothes are fitting better.” -Erin
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.
“I feel like everything I needed to succeed was laid out.” -Michelle
“I didn’t know what I was capable of lifting and ended up really surprising myself with the progress made.” -Karen
“I’ve noticed more definition in my legs which is usually the last place I see change.” -Beth
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.
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 discovering 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 a customizable program? 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.