COACHED FOR YOU
Start where you are.
Your coach meets you where you are, modifies movements when needed, and helps you build confidence one session at a time. The system is structured, but the coaching is personal.
THE NEW COACHED SYSTEM
New model. Peer-reviewed principles. Coach-led every rep.
This is the next chapter of GISFW: strength training, conditioning, nutrition coaching, and accountability rebuilt into one modern transformation system. The science is built into the method, while the member experience stays simple, supportive, and personal.
Weight Training
Coach-led strength work designed to help women build lean muscle, confidence, and long-term health.
Read the research
Cardio
Purposeful conditioning that supports energy, endurance, and measurable progress.
Read the research
Nutrition
Simple nutrition coaching built around protein, meal structure, better food choices, and consistency — so eating supports strength, energy, and fat loss without confusion.
Read the research
Accountability
Appointments, progress reviews, and support that keep clients consistent long enough to change.
Read the research
The movements that build full-body strength: squatting, pressing, pulling, hinging, rowing, trunk control, and power development.
Purposeful conditioning builds endurance, heart health, and energy without guesswork. Your coach helps match the work to your current ability and goals.
Barbell Squat
Dips
DB Shoulder Press
Bent-Over DB Row
DB Chest Press
Single DB Row
GHD Extensions
GHD Sit-Ups
Barbell Deadlift
Pull-Ups
Woodway Treadmill
Concept SkiErg
Power Clean
Echo Rower
Echo Bike
WEIGHT TRAINING
Strength work that’s coached, progressive, and purposeful.
Resistance training is one of the most important tools for women who want to build strength, support metabolism, improve confidence, and stay capable in everyday life. Our program focuses on foundational patterns — squatting, pressing, pulling, hinging, rowing, bracing, and power development — because they carry over beyond the workout.
What the research supports: progressive resistance training helps preserve and build lean tissue, supports bone and joint resilience, improves functional strength, and can support long-term weight management. We keep the science practical: quality technique, appropriate range of motion, progressive loading, and coaching every rep.
Strength foundations: Barbell Squat, Dips, Dumbbell Shoulder Press, Bent-Over Dumbbell Row, Dumbbell Chest Press, Single Dumbbell Row, GHD Extensions, GHD Sit-Ups, Barbell Deadlift, Power Clean, and Pull-Ups.
Sources: Hartmann, Wirth & Klusemann, Sports Medicine, 2013; Pallarés et al., European Journal of Sport Science, 2020; Kubo et al., European Journal of Applied Physiology, 2019; Fry, Smith & Schilling, Journal of Strength and Conditioning Research, 2003.
CARDIO
Conditioning that builds energy without guesswork.
Cardio is not punishment. It is a coached conditioning tool for heart health, endurance, recovery capacity, and daily energy. We use four tools so the work can be adjusted to different bodies, goals, and starting points.
What the research supports: regular conditioning improves cardiovascular fitness, aerobic capacity, metabolic health, and energy regulation. The key is dosage and consistency — the right work, at the right level, repeated over time.
Cardio tools: Woodway Treadmill, Concept SkiErg, Echo Rower, and Echo Bike.
Sources: American College of Sports Medicine physical activity guidelines; studies on aerobic conditioning, interval training, cardiovascular fitness, and metabolic health.
NUTRITION
Evidence-informed nutrition without diet confusion.
Nutrition coaching should support the training — not overwhelm the member. We focus on the principles most women can repeat: protein, meal structure, better food choices, steady energy, and consistency.
What the research supports: adequate protein, better meal structure, reduced highly processed foods, and improved blood-sugar control can support appetite, energy, strength, and fat loss. Some women benefit from lower-carbohydrate strategies, while others need a more balanced approach. The plan is coached and adjusted for the person.
The goal is not restriction. The goal is consistency.
Sources: Paoli et al., European Journal of Clinical Nutrition, 2013; Paoli et al., Nutrients, 2023; Khalid et al., Journal of the Endocrine Society, 2023; Patikorn et al., BMC Medicine, 2023.
WHY IT WORKS
Movement quality turns effort into progress.
Modern strength research supports what great coaches have known for years: quality technique, appropriate range of motion, and progressive training help people get stronger and move with more confidence. That’s why every session is coached.
01
Start with a coach
A coach learns each client’s goals, starting point, and schedule before guiding the next step.
02
Follow a weekly rhythm
Training, nutrition, and accountability come together through repeatable appointments and progress check-ins.
03
Adjust as progress happens
The program stays personal as coaches track consistency, celebrate wins, and adjust the plan.
ACCOUNTABILITY
Support is not a bonus feature. It is part of the program.
Sources: behavior-change research on self-monitoring, feedback, social support, scheduled accountability, and adherence; ACSM coaching and lifestyle intervention principles.
START WITH SUPPORT
Start the program built to change what’s possible.
Begin with a free coach-led week. Meet your coach, learn the training rhythm, and experience the system designed to help women make measurable progress faster.
FIND A STUDIO