Stay Motivated
Step-by-step programs designed to keep you strong, consistent, and moving forward — whether you're just starting or leveling up.
Why Challenges?
Short, focused challenges give you a clear target and a defined end date. They build habits, prove what your body is capable of, and make it easy to say yes — one day at a time.
Challenge 01
This is your comprehensive strength foundation. Be Full Body Strong targets every major muscle group through a progressive, structured program — built so each day prepares you for the next.
This isn't about looking strong. It's about being strong — in your daily life, in your sport, in your body. The kind of strength that carries groceries and climbs stairs and plays with your kids without thinking twice.
Challenge 02
A focused upper-body challenge designed to sculpt, tone, and define your arms from shoulder to fingertip. Every day adds a layer — progressive overload built right into the program so you're always working at the edge of your capacity.
Whether you want to feel strong in a tank top, improve your athletic overhead movement, or simply build functional upper-body strength — this challenge delivers.
Challenge 03
Ten days. That's all it takes to feel a real difference in your legs, glutes, and lower-body power. The 10 Day Squat Challenge is intense, efficient, and built for anyone who wants to commit to something — even if just for ten days.
Progressions are built in so each session builds on the last. By day ten, you'll be doing things you didn't think were possible on day one. Perfect entry point for anyone new to structured training.
Questions
Most challenges are designed to be done with minimal or no equipment — bodyweight variations are always provided. Some challenges have optional equipment progressions for those who want to add resistance.
All levels are welcome. Every challenge includes modifications for beginners and progressions for advanced participants. If you can move, you can participate.
Absolutely — challenges are designed to complement your regular training, not replace it. Niia can also help you integrate challenge work into your private session programming.
Reach out through the contact page or sign up for a membership plan. Challenge access is included with select membership tiers, or available as a standalone purchase.
Ten days. Three weeks. However long it takes — we'll be with you the whole way.