Nutrition & Performance
Challenge
Lose Fat. Build Muscle.
Train Smarter. Feel Unstoppable.
READY TO SMASH YOUR NEXT PB? OR DROP FAT WITHOUT STARVING?
Whether you’re here to get leaner, lift heavier, or just stop feeling like you’re running on caffeine, this 8-week challenge is your ticket to serious gains—without giving up your lifestyle (or your chocolate brownies).
We’ve coached complete newbies, seasoned athletes, mums on 4 hours’ sleep, and city commuters juggling deadlines and deadlifts. If you’re ready to feel stronger, sleep better, and finally understand how to fuel like an athlete? You’re in the right place.
If you are feeling...
This isn’t just “eat better, move more” crap.
This is expert coaching, daily accountability, and intelligent data tracking—all wrapped up in 8 weeks of focused action that’ll leave you feeling unstoppable.
Fat Loss
Without starving yourself or hating your life
Performance
Wanna train like an athlete?
You need to eat like one
Muscle Gain
Cos BIGGER is better
Overall Health
Energy, sleep, resilience = mood & vibes up
Recovery
Everything you need to recover from injury & be the ultimate comeback kid
You pick the goal, and we’ll tailor the tracker and targets to you. You’ll get daily support (and banter), plus expert advice from the Ninja to keep you consistent and clued-up.
Each day, you’ll spend five minutes filling in your tracker -because we’re all about results.
At the end of the challenge, we run fitness tests, take body fat measurements, and wrap it all up with a full data analysis from me. You’ll get clear feedback on your progress and my expert recommendations on what to do next.
Like all things CrossFit, it’s totally scalable. We’ll meet you where you are, from ‘never been a gym person’, to ‘I’m going to the Games’ and everything in between.
Small changes, big difference.
More protein, more water, more steps.
”Doing the challenge with Hayley has been absolutely fantastic!
I’ve done 2 consecutive challenges now to focus on different things – the first to lose body fat after having my little girl and the second to rebuild my performance.
On the first challenge I lost over 10% of my body fat thanks to Hayley’s support and guidance, plus there is a real sense of community and you feel like you and all the other challengers are on the journey together which spurs you on.
Hayley provided some really great tips for how to get a bit more protein into your day, how to drink a bit more water and how to do a few more steps and it is these small changes that make a big difference.
Because there is one new aspect to focus on each week it doesn’t feel overwhelming and each week builds on the previous to end on a set of really well rounded practices which I still implement into my daily routine now.
Hayley worked really closely with me on the second challenge to make sure we figured out what my maintenance calories were and how I could tailor my meals to match my goals.
I would absolutely recommend doing one of these challenges to anyone – you get such a sense of achievement at the end, you are supported by Hayley and the other challengers and it creates healthy habits to last!”
– Leanne Van Der Merwe
What benefits can i expect?
- Discover how to fuel yourself according to your goal (fat loss, overall health & performance or muscle gain), without complicated rules and restrictive eating
- Find out how to get into a calorie deficit without being hungry, making fat loss a hell of a lot easier!
- Improve your performance and fitness by implementing proper recovery protocols and eating well
- Focus on your wellbeing by improving gut health, and in turn mental health and capacity
- Learn some simple sleep strategies to improve the duration and quality of your sleep
- Discover some useful coping mechanisms to deal with stress appropriately and build resilience
What does it involve?
Fitness testing, body fat testing and photos (optional) at the beginning and end (body fat testing midway too)
Weekly video and task, as well as other resources such as recipes & trackers
Subjects covered include:
- Macros (with personalised targets if you want to use that method)
- Energy Balance and how to achieve a deficit without being hungry
- Gut Health
- Hydration
- How to make habits stick
- Recovery (physical, mental and emotional)
- Getting your mindset on your side
- How to stay resilient when you experience setbacks with your training and diet
Daily support and accountability via our WhatsApp group
What can you expect?
You're Ready. Let's Get Started.
Choose the path that aligns with where you are right now:
When does it start?
The Challenge onboarding week begins on...
The Challenge officially starts...
Women Just Like You Are Already Doing This
Jess was convinced she had to 'push through' until she learned how to work smarter, not harder. She was running herself into the ground, living on caffeine and chaos. Sound familiar?
She didn't need a miracle supplement. She needed strategy, better sleep, and some no-nonsense science. Now she's 13.7kg lighter, working 32 hours instead of 84, and her business profits are up 109%.
I look at myself and feel good. I'm not horrified by what I see in the mirror anymore. The best part? I have the knowledge to maintain this for life.
Sarah thought successful business meant working like a dog all day, every day. She learned she couldn't do that - not for long, especially not as a midlife woman. Now she doesn't work Fridays, her creativity is through the roof, and her business runs better than ever.
What you taught me was actually, you can't do it all for very long. I built recovery into my routine without guilt, and everything improved.
If they can do it, so can you.
Your Questions, Answered
Your Future Self is Waiting (And She's Incredible)
You're already the woman who shows up fully in business, relationships, and life challenges. You've proven you can learn, adapt, and succeed when you have the right strategy.
This is just the next level of that same capability.
When you're ready to take this further, I'm here. No pressure, no scarcity tactics -
just an invitation to step into the next version of yourself.
You've got this either way. But imagine how much faster you'll get there with the right guide.
Not quite ready?