Grit and Grace

Stop feeling like you have to live in the gym just to get ahead. Experience a training program that doesn't leave you feeling wrecked but gets you stronger and fitter through the right amount of intensity so you can stop second guessing yourself and start having fun in the gym again.


Does this sound familiar?

  • You’re tired of working so hard in the gym but feeling like you don’t have a lot to show for it. You know there must be a different way to train without it feeling like a part-time job but you don’t know what that could look like.

  • You know you should probably pull back from training on days when you’ve had 5 hours sleep but you don’t know how to find a middle ground between crushing yourself or doing nothing at all.

  • You wonder why you’re not getting stronger even though you’re training consistently—you’re really committed!

  • You wonder why you still hate your body even though you work so hard in the gym and feel like you’re doing everything right.

  • You could probably put together your own workouts but you’re not sure if you’re doing too much or not enough—and frankly you just don't want to do the thinking, you're interested in the doing.


How would your workouts be different if you could ...

  • Be confident when you walk into the gym because you know exactly what the intention is of your workout. You know how to push or pull back depending on how you feel.

  • Trust that on days when you pull back you’re not going to lose your gains or gain a dress size.

  • Be the inspiration to other women in the gym because of the way you lift and the ease and confidence you have in what you’re doing.

  • Know you’re doing the stuff you need to do but hate to do. (Like mobility, you need some accountability).

  • Have a supportive coach that encourages autonomy by offering options for what you need because your life is busy, you need options.

  • Feel and be athletic without exhasuted

  • Have a training program that was flexible so you can stop feeling like you failed if you skip a day.

  • Have customised feedback so that you can improve your performance.

  • Have more headspace to think about other things rather than your body and what you're going to do in the gym that day.


INTRODUCING GRIT AND GRACE

A strength and conditioning program for active women who want to feel athletic without living in the gym.


Here’s how Grit and Grace is different from other lifting programs:

You can trust that you’ll have a solid understanding of how strength training and conditioning can complement one another in a way that’s going to leave you feeling energised, not exhausted, feel confident walking out of the gym knowing you’ve done enough and create headspace to focus on the bigger picture stuff that brings you joy in life—not wondering if you should have done an extra set or more reps.

You’ll be able to finally ‘trust in the process’ because the programming has got all your bases covered so you can stop second guessing yourself and how you spend the time in the gym. Finally you have a program to follow that gives you guidance but also flexibility and autonomy over your training.


You’ll learn how to ...

  • Modulate your training so you can still exercise if you’ve had less than optimal sleep, you’re short on time, PMS is raging so that it doesn’t have to be all or nothing.

  • Be part of a supportive community of women who get it. You share a love for exercise but yoga probably bores you.

  • You’ll take charge of your training, body and life, rather than trying to control your body so that you’ll always be able to make the best decisions based on how you’re feeling each day. You know how to modify your training where you need.

  • Move from frustration to trust and finally be able to understand what it means to listen to your body.

  • Move away from all or nothing, high intensity everything or just yoga. There’s a lot in between. You’ll learn how to train in a way that modulates in intensity to increase your performance in strength and conditioning but honours your body in the process.

  • You’ll be educated on how to still progress even if you have to skip sessions, take time off, or run out of time.

  • See your daily, weekly, monthy training as part of the bigger picture; you'll know WHY you're doing what you're doing.

  • You’ll create more headspace to focus on the stuff outside of the gym that’s important to you rather than precious mental real estate being taken up obsessing about your body.

  • Make gains but have fun in the process.

Here’s what’s inside:

Access to the Grit and Grace Facebook group where all the coaching happens. This is your community. This is where you know you’ll always feel supported, you’ll be with other like-minded women and get form checks and feedback.

Education on the intention behind your programming so that you know what you’re doing is all part of the bigger picture. You will always know why you’re doing what you’re doing from a breakdown of each new training block as well as daily training notes and a bunch of extra resources to help your training.

Further education on training, mindset and how to step into your OWN definition of health through the Facebook group and exclusive webinars with other health, wellness and fitness professionals so you can continue to expand your knowledge in all areas of health.

Programming delivered True Coach, an easy-to-use app where you can record all your results and have access to a full video library and training notes so that you can walk into the gym with complete confidence in what you’re doing, get your workout done and get on with life.

If you're out of the gym due to COVID, no problem! You have full access to Grit and Grace Home. You have options for no equipment or some. It's the same solid programming and will have you still making progress even without a gym.


Are you ready to get strong, build self trust, feel athletic but it not feel like a part-time job?


Grit and Grace is a membership program that costs $119USD per month. There is a 4 month minimum commitment then you can decide to continue or cancel. The programming builds in blocks and phases over 12 months—you'll definitely want to stick around!

There are 4 days of strength training with shorter conditioning and 1 optional longer conditioning day. Everything is intentional whereby each day is a piece of the weekly, monthly, training block puzzle so you always know why you’re doing what you’re doing.

Get daily training notes and options so you have autonomy over your training.

Work within a range of energy systems to develop your aerobic and anaerobic capacity.

Get stronger through different bodybuilding, powerlifting protocols and CrossFit methodologies.

Do warm ups that are useful and cool downs that are helpful.

Be part of a community so that you can feel supported.

Unlock mindset barriers and develop self trust in your body so you can move, think, act, BE the person you want to be.

Have a coach that is focussed helping your training fit your life, so it’s not something you feel you have to do.


Hey, I’m Olivia, I’m a female health and performance coach—your coach. And I, like you, love to workout. I love to work hard, see progress, get sweaty and breathe hard. But after years and years of anything less than this I reached a point where I couldn’t do it anymore. I was obsessed with exercise and my body and believed more was better.


Until I realised better is better.

After years as a competitive athlete from competing in bodybuilding to earning the title of the CrossFit’s Fittest Woman in Taiwan there have been many dark days figuring out what is best for me and my body: knowing I was doing too much, but also petrified to do anything less because of how my body could change—would I look less fit if I did less?


I lived under the guise of ‘health’ and ‘performance’ but was obsessed with keeping my body in check. It was exhausting. I wanted to be able to listen to my body but I didn’t know how to actually do that.


Until I learned to train smarter. I learnt that intention is everything and sweat does not mean a workout was good. I learnt that there was a lot between 0—100% and the messy middle is a productive place to be.


Through my own experiences and the hundreds of women I’ve worked with this is what I know to be true: life is like training and training is like life.

It’s grit and it’s grace.

Betterment in the gym doesn’t end. Neither does betterment in life. The Mirrian-webster dictionary defines grit as ‘firmness of character; indomitable spirit.’ This is what we build in the gym to live in out of the gym.

But this doesn’t come without grace: a state of being that is considerate, thoughtful and honorable. This is acceptance, self compassion and building

self trust.

We need them both.

I developed this program because we are multifaceted humans.

We are grit and grace.

We work OUT and Work IN.


Grit and Grace is right for you if ...

  • You’re sick of wondering if you’ve done enough or not enough exercise and often wonder if you’re on the edge of burnout. You want to experience more than just exhaustion from your workouts.

  • Life is busy outside of the gym. You’d kinda like the headspace that’s taken up thinking about training and your body to focus on bigger stuff.

  • You’re pretty happy training on your own—you like the ‘me’ time—but you’re also keen to be part of a community.

  • You want to accept your body. You *get* body acceptance but wonder if you’ll ever get to a place where you feel comfortable in your skin.

  • You feel like you should just know what to do—you’re been a regular gym goer for ages—but you’re ready for accountability and guidance, someone else to do the thinking for you. But you don’t know who to trust—you're weary of the online fitness space.

  • You want a coach that sees you as a human and gives you options.

  • You’re interested in training in a way that honours your body, but you like to train hard—you wonder how the two can exist without it being all or nothing.

  • You feel behind if you have to skip a day at the gym. You don’t know what to do if you can’t get to the gym or how to keep progressing when stuff comes up (travel, sickness, LIFE!).



Here’s why you need to get inside Grit and Grace today ...

You can continue to figure it out on your own and be in the same place, feeling stressed about the same things in 3 months, 6 months, 12 months.

You can also continue to use a free online program or random workouts pulled from Instagram or CrossFit gyms on the other side of the world.

But are these things working for you?

I know what you're thinking:

I should be able to do this on my own.’

How's that working out for you?

If it was going to work, it would have worked by now.

There’s something to be said for putting yourself on the hook.

When you do, you level up.

It takes guts. It takes bravery. It takes courage.

The confidence you’re hoping to find from the effort you put into the gym, to feel at home in your body, to finally have more headspace—this comes from first being brave ...

... being brave to do something different.

To take the first step.

Is the extra headspace worth the investment?

Are you worth the investment?!

I'd argue yes, but that's for you to decide.

Grit and Grace is a quarter of the price of 1:1 coaching with the same quality coaching, programming that works and a community that’s got your back.

Enrolment to Grit and Grace is only open a few times a year and there’s only 10 spaces each time because quality over quantity always. This is the most affordable the program will ever be, so take advantage of this now.



Have questions? I have answers.

What equipment do I need?

It will make things easier if you have a gym that has barbells, dumbbells, cable machine, kettlebells and a rower or Assault bike. But there are resources within the platform that guide you on how to substitute exercises.

What if I don’t like it—can I get a refund?

You just need to give me 4 weeks notice and then your subscription can be cancelled. You and I can chat about how things are feeling and troubleshoot if need be! But new things are also hard! Give yourself the opportunity to see if it is for you and if not, you can cancel.

What happens after the 4 month commitment is up?

I have no doubt you’ll want to continue, but if you don’t no sweat! The program is built out as a 12-month program. If you stay in the program the monthly payments roll on, you don’t need to do a thing but continue to get gains.

How much time do I need to commit each week?

Each workout is 45-60 mins but there are options to modify if you are short on time. There are four days of lifting with shorter conditioning pieces with an optional enduring conditioning day. Any webinar or FB live that is done you will have access to watch/ listen to when it suits you.

I’m new to weight training, is this still for me?

This is not a program for beginners but if you have had at least a few months experience weight training you will be grand.

Can I pause my membership?

Of course you can—LIFE! If you are off for a week there’s no need to cancel or hold as this is a year-long program. I will expect you to miss the odd week/ days. It is what you do most that counts. If you do need to take a longer pause, just give me notice and I will make that happen for you. There are resources available for travel workouts, too!

Does the program change after 4 months?

The program is ongoing. It is built in micro, macro, meso cycles, meaning every training block builds on one another. It starts with linear progression but as you go through your programming will move into different training methodologies.

What if I get sick or have to skip a day?

Not a problem. Just make a note in True Coach and move on. You are not expected to make every single workout. You are a human with a life outside of the gym.

What if I’m worried about my form?

That's what I am here for! Post videos for form checks in the Facebook group where the coaching is done. I'm in there every day giving you tweaks and tips. It might seem a bit scary to post on the group, but what you are thinking someone else is most likely wondering the same thing!

I’ve done other virtual programs before, how is this different/better?

The main difference is this: you always have options.

Grit and Grace (and my 1:1 coaching) is built on the fundamental principle of autonomy. I provide you with a framework for your training and teach you how to self regulate through intensities, movement progressions and give you the tools to make decisions for your body and your training based on what you need.

I am not a drill sergeant, nor am I a babysitter. I am working alongside you so you create your own experience.

Most programs have you doing intense exercise for 8-12 weeks then you’re left wondering what to do. Because G&G is built as a year-long program, there’s no rush. You learn to adjust your workouts each day depending on how you’re feeling (life stress, menstrual cycle, etc) so you’re making steady, consistent progress rather than it being all then nothing.

You will become a well-rounded human by training the full spectrum of energy systems, a range of strength and power and looking after your body through thoughtful movement through mobility and stability work.

One of the key differences with Grit and Grace is you work out but you work in. This is the grace part of the program. External change won't last unless there is internal change too. Outside of the physical training, you'll be learning how to cultivate self trust, acceptance and autonomy in life outside of the gym. We do this through weekly Facebook lives and monthly guest speakers, so you can walk out of the gym and live with the same tenacity you bring to your workouts.


Still on the fence? Read what other clients have to say.

'The biggest change is my sense of self love and ability to listen to my body and soul. I think before I believed that if I wanted to like my body, I had to force into doing what I told it to do no matter what. I thought it was about pushing through. Back then exercise was a thing that I had to do to be fit. Now fitness and strength is just who I am. When I am having a hard day I know how to listen to my body and do a workout that suits what I need. Exercise is now the thing that lifts my day and my mood and it's fully integrated into my life. I love and trust my body and as woman over 40 I know that's not a common feeling. But it could be!!'

Carmen

'What I love about Olivia is that she is focused on the underlying reasons for my behavior. This focus has helped me be honest with myself and will lead to long term behavior changes and not short term fixes. I also love that she emphasizes education. She gives a lot of information about why she is asking me to do or try something. Olivia is all about empowering WOMEN and I love that she is only focused on women and women's health. She is really willing to work WITH me and I feel like my interactions with her are very personal. As a result of our work together, I have been inspired to take all aspects of my health more seriously, not just the physical/exercise component. I am starting to understand how all the parts of my life integrate and influence each other (stress, sleep, nutrition). I am becoming more comfortable with who I am and appreciating what is RIGHT with me rather than feeling like I am in deficit mode all the time.'

Carrie

'I was skeptical about getting a remote coach because I could not see how that could work and how I was to be held accountable from a distance. Now, I can see that remote coaching actually works for me because with in-person coaching, I'll only see my coach when I have a session with them. But this way, I can receive guidance throughout the week and I have more freedom in terms of my workout times ... I need structure in my life, and Olivia helps me to build that structure and guides me through my challenges so I am not giving up at every setback ... I feel more grounded and stronger in mind and body so I now have more confidence to tackle things that used to cause me anxiety. It has also helped me open myself up to loving and caring for myself. Of course, I also feel stronger and more badass with all the muscles that are slowly becoming more prominent.'

Jenny

'Olivia’s words, presence and support make it about overall wellness, not just body composition ... I have noticed that when I’m adjusting machines or adding, taking off weight I rarely am thinking about if others are watching me. I’m thinking about what I can do. This is HUGE for me. I used to feel so on display at the gym, and so embarrassed of what I didn’t know. I am also more aware of things I’m learning from Olivia in everyday life, like when I’m playing with my kids, carrying groceries, getting up from the floor etc. I’m adding intentional movement in my life all the time. And I’m stronger! I can do a few push-ups for the first time ever!'

Sarah

'{the program}gives me the road map of the training I don’t have to think what I should do it or how I should train today I just open true coach and do what the app said today so the whole process felt more easy . Also every move has alternative if I can’t do the main one so I am not stuck in the training if I can’t do anything.'

Ghada

'I've been loving being in the gym! I was so nervous at first, but every time I go I get a little bit more confident & I love that! I never imagined myself using a barbell at a gym! It's also cool knowing that there are other people working through this program, doing the same exercises I'm doing. Even though I workout alone, I feel like I'm accountable to the tribe! ... I loved the repetition in the first three months. Having the same workouts each week really helped with my confidence in the gym, and made it very helpful and easy to see my progress in regards to specific exercises'

Kate

'There were many times I viewed the daily workout before entering the gym and thought: "no I'm not able to do that!!" (well, conditioning usually) but then I always crushed it in the gym without noticing!'

Anita

'The programme has been flexible enough to cater for changing ability and alongside some new triathlon focussed goals. That’s been awesome.'

Rachel

'Olivia was so supportive and positive throughout. She did not make me feel like I failed, if I skipped a day (or two or three). She was a great role model and knew how and when to turn up the pressure or compassion, whatever was needed for the occasion ...I have upper body strength for the first time and I feel strong.'

Holly

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