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SpiceSTRONG & LEAN
21 Day Workout & Weight Loss Challenge
Transform your body, get strong, toned, lean and even drop a dress size all in just 15-20 minutes a day & NO SPECIAL EQUIPMENT needed
Ladies, the Good News Is That These BCM Workouts Are Short, Simple, Safe & Effective. They're Also A Great Preparatory Phase Should You Transition To The Soon To Be Released 'SpiceSTRONG BEYOND 50' Premium Coaching Program Dedicated To Building Strong Functional Bodies That Move Well, Feel Younger, Live Louder & Last Longer
Start the Challenge NOW!
WHAT CAN BE ACHIEVED IN 15-20 MINUTES A DAY?
VIEW A SAMPLE WORKOUTs BELOW
Founder & Coach @spicefitness
Sheree, a Registered Nurse, Master Trainer, C.H.E.K. (Corrective Holistic Exercise & Kinesiology) certified exercise specialist & PN (Precision Nutrition) certified nutrition specialist, is passionate about empowering women all over the world to become their best selves. She brings decades of experience and expertise in training women, and together with big dreams, big vision, has created a unique fitness program to transform everyday lives to empowered success.
Why They Recommend
Training with Sheree
I just wanted to be strong enough to do all the things in life that I want to do. Like lifting my grandchildren and being able to do work here in the ceramics area delivering clay. And I have actually been able to deliver 600 kg of clay, moving it 300 kg at a time.
Improved strength and walks stairs & hills without getting tired
I started as an act of absolute desperation with no real sense of hope or expectation of pleasure, and all these years later I can’t get enough of it.
I’ve gone from being too unfit to walk to the top of the street without puffing, to being physically strong and fit enough to climb mountains, go kayaking, and lug furniture around.
Lost weight and fitted into her mother of the bride dress without any dieting
I’ve been coming to Spice Fitness for about six months on and off... Sheree’s been really, really supportive and helpful, just makes it really good fun and every time is different and she’s just full of energy and vitality and just - the time just passes so quickly. It’s just really good fun so I’ve really enjoyed it.
Strengthened painful knees for world challenge trek
How Your Body Works Today
& What You'd Like It To Be Tomorrow
is Dependant On What You're Doing NOW.
Start the Challenge NOW!
Frequently Asked Questions
ARE these workouts for women of all ages?
YES, it doesn't matter what your age is as all the workouts are suitable for women of any age.
As a side note, over the last 10 years Spice Health & Fitness programs have empowered women of all ages, along with being regarded as the go to specialist trainers for women in their 40's 50's 60's and beyond.
What foods should I consumE DURING the workouts?
To get the most of the next 21 days we recommend combining the power of whole foods with your challenge.
This would mean daily eating vegetables, particularly greens and other colours. Having protein with all meals, which could include protein powders. Include in your meals fibre-dense complex carbs, such as whole grain pasta, rice, potato, millet etc. And finally incorporate healthy fats such as nuts, seeds, avocado, plant oils etc in your meals.
All this and how to make it work is unpacked further in our Nutrition Plan Starter Pack.
ADDITIONALLY, straight after you sign up you'll have an opportunity at a significantly discounted rate to claim our Meal Transformation & SpiceSTRONG @Home Program, designed to compliment the 21 day workouts and accelerate your results.
When can I expect to see results?
If you follow all the workouts as we've scheduled and adhere to the nutrition guidelines we've laid out in the Nutrition Prep Starter Pack, you can expect to feel changes in your body within several days.
Then, by the halfway mark you should begin to notice changes, particularly with how your clothing fits and how much stronger your body feels.
By the end of the challenge body strength, toning, leanness will all be noticeable along with that dropped dress size.
Additionally, soreness and discomfort in areas such as joints may have abated or no-longer be evident.
ARE THESE WORKOUTS SUITABLE FOR BEGINNERS?
ABSOLUTELY, in fact for the majority of our workouts we've teamed up with several of our studio clients (women just like you) where they undertake the workout routine with all the beginner movements. So watch them as Sheree guides you through the routine.
But not only that, Sheree regularly gives alternatives for movements where pain, discomfort, instability or concern may impact your ability to perform a particular exercise movement.
IF I MISS WORKOUTS CAN I repeat the challenge?
The FREE challenge is only able to be completed once. But the challenge doesn't start until you hit the 'Start Challenge Now' button inside the membership program. Then, you'll have 24 hours to complete the workout for the day - the workout video will expire after that!
#sorrynotsorry - LOL - I know myself how easy it is to put off goals when there isn't a deadline to keep us accountable. So we've purposely designed the 21 day challenge to hold you accountable to each days workout and make sure you get the result you signed up for!
HOWEVER, straight after you sign up you'll have an opportunity at a significantly discounted rate to claim Life Time Access to the challenge for unlimited repeats.
What equipment would i need?
All the workouts can be done WITHOUT equipment.
That being said, using weights in a workout is the most effective way to strength muscle. So if you have some, particularly a weight like a kettlebell, you'll be able to use it with several of the workouts.
Alternatively, during those sessions we'll instruct you in using any home item such as a filled milk container that has a handle or some canned food contained securely in a shopping bag.
But again, all the workouts can be done WITHOUT equipment.
How Will I get access to the workouts?
Once you've signed up you'll be sent an email with login instructions for access to our membership site.
All workout videos, nutrition pack and other supporting and bonus material is contained there.
Once you've selected the 'Start Challenge Now' button you'll be sent daily emails with access link into the membership site and the daily workout.
Alternatively, you can simply skip the email and login into the membership each day to complete the workout.
What if i have questions during the challenge?
Inside the membership you'll gain access to the 21 Day Chat Group. Any questions about workouts, nutrition, assessments, warming up, stretching can be posted there, where our team will be able to quickly respond.
The group chat is not only there to support you but encourage you as you see other womens transformations and success.
If questions are more membership technical based, you'll find a Help/Support page in the menu.
ALTERNATIVELY, if your challenge question is of a private nature we recommend you email us directly.