FITQUEEN
WORKOUTS
TH E BE ST SH AP E OF YO UR LIF E TH IS YE AR ?
RE AD Y TO GE T IN
JO IN MY FI TQ UE EN AR MY !
Fitness allowed me to completely change my
life and become the best version of myself.
It’s my passion to help other women do the
same. My programs have helped thousands
of women across the globe transform
themselves - and now you can become a
FitQueen too!
In 2019 my programs allowed thousands of
women from over 90 countries to come
together and join my #FitQueenArmy. We work
together to create a supportive, encouraging
and motivating community where women from
everywhere come together with the goal of
becoming their best selves.
Are you ready to join us in 2020?
DS WORK
ETHO
MY M
My training and nutrition methods are tried and Most weight loss programs are made by
tested - I’ve worked for many years refining these, people who never actually achieved a
so I have the tools you need to help build a strong, huge transformation…I DID!
feminine physique and achieve maintainable results.
And after years of training and trial and
error, I learned EXACTLY how to sculpt a
If you want simple, easy to follow plans and to grow
lean, feminine body. In this challenge,
in a supportive, encouraging community - you’re in
I'm teaching you my proven methods
the right place. Join us! that have helped THOUSANDS of women
get fast and long-lasting results.
MY PERSONAL TRANSFORMATION
TESTIMONIALS
HERE’S WHAT MY CLIENTS LADIES ARE SAYING...
My programs have helped thousands of women around the globe supercharge their
confidence & achieve fast, maintainable results.
A LLLE
ENNG
GE
E
H
CCHA L
WINNERS
JOIN
My FitQueen Army on Facebook
brings together 17,000 women
from around the world who are
US!
committed to creating a supportive,
encouraging & educational
community where we all win.
JOIN 17,000 WOMEN ON YOUR JOURNEY
INTRODUCING MY NEW YEAR, NEW ME
FITQUEEN
workouts
6 W ee k Fi tQ ue en wo rk ou ts gives you challenging
My
limits & achieve a
workouts to push you to your
transformation fast.
what's
included?
• 6 Week Training Plan designed for fast results
• Home and Gym training plans included
• Training Education. I’ll teach you the tools you need to succeed.
• Email support. I'm here when you need me!
• Private Facebook forum for support & guidance
For the Home workouts all you will need are Dumbbells and
Resistance Bands! Now there's no excuse to miss your workouts.
NEW WORKOUT workouts allow you to specifically
FEATURE ADDED choose what areas of your body you
want to target for further sculpting
and strengthening.
INTRODUCING -
MY DAY, MY WAY
You can choose from:
It's back! For this 6 Week Workouts, • Legs + Glutes
I have provided various additional • Back + Shoulders
workouts for your "My Day, My Way" • Arms
training day. These workouts are • Abs
designed for YOU TO CHOOSE your • Cardio Finishers
optional 6th workout day. These • Accelerated Fat Loss (intense
intense muscle targeting HIIT workouts)
• Single-Leg Day (to improve
imbalances)
THE
WORKOUT
SPLIT
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
DROP IT DROP HIIT FIT/ THRUST UP FULL BODY MY DAY, REST
LIKE A SQUAT DEAD-LIFT CARDIO AND AWAY BURNER MY WAY
GORGEOUS
sample GYM WORKOUT
LEAN LEGS + BUBBLE BUTT
GLUTE ACTIVATION WARM UP: 15- 20 REPS FOR 3 SETS
https://vimeo.com/353902961/554effdddf
To make sure you warm up your glutes properly, watch my demonstration video.
Correct form and execution are important for booty gains.
Choose 2-3 exercises; see link activation video’s for options or you are welcome to perform your favorite. Perform 15-20 reps for 2-3 rounds.
HOW I WARM UP BEFORE MY GLUTE WORKOUT: https://vimeo.com/360664009/b809f145d8
REPS/
SET SETS EXERCISE DEMONSTRATION
TIME
SMITH MACHINE PAUSED
A1 3 10 https://vimeo.com/353284790/7fedfaf0d8
SUMO SQUATS
HYPERTENSION -
A2 3 15 https://vimeo.com/353367976/d48924c0a5
GLUTE FOCUSED
REVERSE LEG PRESS SEE
B1 4 12 https://vimeo.com/353284492/f98b302158
ON SMITH MACHINE TIP
DB MONSTER WALK
B2 4 10 https://vimeo.com/364350760/07fd9b50ad
WITH BOUNCE
FRONT FOOT ELEVATED
C1 4 10 https://vimeo.com/353290522/b9a82694da
REVERSE LUNGE TO KICK
C2 4 15 CABLE GOBLET 1½ SQUATS https://vimeo.com/353290282/9a4ad2b0aa
BANDED SINGLE LEG
D1 2 25 https://vimeo.com/342390866/45e03a1c38
GLUTE BRIDGE
D2 2 30 BANDED SEATED ABDUCTION https://vimeo.com/322622276/99cb83d69c
How to set it up: my band trick
TIP https://vimeo.com/user75905939/review/353284492/b3e6896b72
My gym workouts are designed to be challenging and help you torch body fat and sculpt lean muscle. The best part is that
no complex gym equipment is required! I totally understand that not all gyms have the same machines. Throughout the gym
workouts, you’ll use predominately dumbbells, barbells and a squat rack. Plus you’ll need cables, leg extension machine &
booty bands. All of these pieces are found in even the most basic of gyms! If for some reason you can’t find what you need in
your gym, I can always help you with substitute exercises where required.
Love this workout? CLICK HERE to purchase my FitQueen "New Year, New Me" Workout Guide
sample HOME WORKOUT
FULL BODY BLASTER
REPS/
SET SETS EXERCISE DEMONSTRATION
TIME
DB ALTERNATING REVERSE
A1 3 10 https://vimeo.com/364350680/fbdee6d89a
LUNGE TO LATERAL RAISE
A2 3 10 STAR SQUAT JUMPS https://vimeo.com/364350983/2f10c2fd0f
B1 3 12 DB RDL TO UPRIGHT ROW https://vimeo.com/353284068/610049a433
B2 3 15 DB SUMO SQUATS https://vimeo.com/353284105/16390645fd
DB SIDE LUNGE TO
C1 3 10 https://vimeo.com/353176408/bfbda0117e
FRONT RAISE
DB KNEELING
C2 3 10 https://vimeo.com/353176370/b8ce858f83
SHOULDER PRESS
BANDED SINGLE LEG
D1 2 20 https://vimeo.com/342390866/45e03a1c38
GLUTE BRIDGE
BANDED GLUTE BRIDGE WITH https://vimeo.com/342390713/42df1d7055
D2 2 10
3 ABDUCTION
D3 2 20 BANDED DONKEY KICK https://vimeo.com/342390478/1806358c23
My home workouts are specifically designed to help you achieve a full body transformation, while only requiring minimal
equipment. All you will require to complete my Home Workouts are dumbbells, resistance bands & booty bands.
Yes, my Home Workouts are just as effective as training at the Gym! They’re perfect for those who work long hours, have
babies, young children, or those who simply love to train at home.
Love this workout? CLICK HERE to purchase my FitQueen "New Year, New Me" Workout Guide
sample
meal plan
Here's an example of the delicious types of meals that you could be eating while completing my program.
No starvation, no depriving yourself of whole food groups. You can eat the foods you enjoy and still achieve an incredible
transformation. Your Meal Plan is completely customized to suit your body type, goals & requirements.
YES, I can cater to all dietary requirements like Vegan, Vegetarian, Gluten Free, Paleo, etc.
Meal 1 Meal 2 Meal 3
VANILLA MAPLE GREEK CATCH
PROTEIN PANCAKES SUMMER BOWL O F T H E D AY
INGREDIENTS INGREDIENTS INGREDIENTS
1 x scoop vanilla Onest 120g low-fat plain greek yogurt 100g boneless white fish fillet
whey iso pro 30g peach (cod, barramundi,
40g quick oats (raw weight) 30g mango trout, basa, tilapia etc.)
3 egg whites 50g assorted berries 1 x lemon sliced
1/4 cup water 1 tbs sugar-free 2 tbs black pepper
1/2 tsp baking powder maple syrup 1 tbs pink Himalayan sea salt
2 tbsp sugar-free 1 tbs cinnamon powder 100g white/sweet
maple syrup potato mashed
(Mix all together in a large 100g seasonal green vegetables
bowl, and cook on a
medium-heat pan)
Calories: 326 Protein: 39 Calories: 190 Protein: 14 Calories: 228 Protein: 22
Carbs: 27 Fat: 5 Carbs: 24 Fat: 3 Carbs: 25 Fat: 5
Love this Meal Plan? CLICK HERE to purchase my Workout Guide + Personalized Meal Plan package
sample
meal plan
Meal 4 Meal 5 Meal 6
H O LY MAMMA HMM...
MACROS! MIA! ICE CREAM
INGREDIENTS INGREDIENTS INGREDIENTS
1 x rice cake (thin) 100g 96% lean ground beef 50g low-fat light and
10g Nutella 40g spaghetti creamy ice cream 20ml
40g banana 100g bolognese pasta sauce sugar-free chocolate
1x tbs cinnamon 10g light cheese sauce
10g crushed peanuts
Calories: 146 Protein: 2 Calories: 356 Protein: 35 Calories: 208 Protein: 5
Carbs: 30 Fat: 5 Carbs: 37 Fat: 8 Carbs: 34 Fat: 7
T O T A L D A I LY I N T A K E Calories: 1454 Protein: 117 Carbohydrates: 177 Fat: 33
Love this Meal Plan? CLICK HERE to purchase my Workout Guide + Personalized Meal Plan package
sample
VEGAN
meal plan
I’m proud to work with a huge range of vegan clients and help them achieve incredible
transformations while still maintaining their ethical values.
Meal 1 Meal 2 Meal 3
HOT CINNAMON CHEEKY SHAKE WHAT YO
APPLE OATMEAL CHICK SALAD M O M M A G A V E YA
INGREDIENTS INGREDIENTS INGREDIENTS
40g oatmeal 50g chickpeas 2 scoops vegan protein
1 x apple sliced 1/2 avocado 1 celery stalk
1 x tbs cinnamon 100g mixed salad (tomato, 2 kale leaves
100ml almond milk onion, lettuce, cucumber) Handful of spinach
1x tbs hemp seeds 1tbs fresh herbs 20ml lemon juice
10ml extra virgin olive oil 5g ginger
1 x apple (medium)
Blended on ice*
Calories: 327 Protein: 22 Calories: 250 Protein: 7 Calories: 360 Protein: 49
Carbs: 25 Fat: 5 Carbs: 20 Fat: 20 Carbs: 34 Fat: 3
Love this Meal Plan? CLICK HERE to purchase my Workout Guide + Personalized Meal Plan package
sample
VEGAN
meal plan
Meal 4 Meal 5
BOOTY BUILDING NOT CHOCOLATE
BURRITO POPCORN
INGREDIENTS INGREDIENTS
80g firm tofu (scrambled) 50g Popcorn
1 x white tortilla 10g Cocoa powder
80g greens of your choice (sprinkle on popcorn)
20g black beans
50g white or brown rice
30g mild salsa
Calories: 270 Protein: Calories: 210 Protein: 8
13 Carbs: 239 Fat: 7 Carbs: 43 Fat: 3
T O T A L D A I LY I N T A K E Calories: 1420 Protein: 100 Carbohydrates: 165 Fat: 40
Love this Meal Plan? CLICK HERE to purchase my Workout Guide + Personalized Meal Plan package
DON'T
WISH
FOR IT,
WORK
FOR IT
ARE YOU READY TO
BECOME A FITQUEEN?
6 WEEK WORKOUT GUIDE ONLY
AVAILABLE NOW $49.00 USD
OR ADD A PERSONALIZED MEAL
PLAN TO SUPERCHARGE YOUR
RESULTS FOR $98.00 USD
I'm ready to transform
