HOME | Kristen Lia Fitness

Coaching with Kristen Lia

Online training & nutrition for women who want to build shape, confidence & discipline.

Ditch the roller-coaster diet & random TikTok workouts.

Feel amazing in your body, without giving up chocolate, bread or your social life.

My 1:1 coaching is for ladies who are wanting to:

Lose fat & build muscle (body recomp)
Grow their glutes + shrink their waist

Learn how to track macro's

Strength train with intention

Build confidence inside & outside of the gym

Find a routine you can stick to without burnout

You'll receive:

Custom training programs

Personalised macros and/or meal plans

Recipes + education around food flexibility

Habit building & accountability

Fortnightly check-in's & coaching support

Apply below for 1:1 coaching.

Limited spots each month.

APPLY HERE

The Hourglass Effect

8 WEEK CHALLENGE

Starts 2/2/2026

A challenge that meets you where you’re at, and takes you where you want to go.

Most women have been taught that in order to lose weight or feel good in their body, they need to cut carbs, do more cardio and push harder.

But that mindset only leads to burnout, binge cycles and more frustration.

That’s where The Hourglass Effect will help you.

It will give you the direction and confidence that you are doing the right things, instead of second-guessing or simply winging it.

This isn’t about perfection, punishment, or cutting out everything you love.

If you are wanting to:

Define your waist ✔

Build shape in the right areas ✔

Follow a program without overthinking ✔

Understand how to train for actual results ✔

Stay consistent for more than 2 weeks ✔

Feel confident in the gym (and out of the gym) ✔

Transform your shape without extreme dieting ✔

You don’t have to figure it out alone anymore.

Join the challenge.

Services

Commit today. Starts 2/2/2026.

The Hourglass Effect

$99 Sign-Up Fee (CURRENTLY $0)

$60 per week

8 week commitment

Training & Nutrition via

Kristen Lia Fitness App

Fortnightly Check-Ins

Meal Plan/s & Recipe Guide

In-App Macro Tracking

Flexible Dieiting Guidance

Training Programs +

Video Demonstrations

Community Support

Results Guaranteed

My methods include:

✔ Fuelling your body to feel good, not restricted.

Enjoy carbs and chocolate without guilt or back-tracking,

✔ Structured weight training to sculpt and enhance your shape.

Achieve a sculpted, feminine physique you’re proud of, with strategic weight-based workouts designed to build shape, tighten your waist and elevate confidence in your clothes.

✔ Building a routine that actually fits your real life.

Whether you work 9–5, juggle a busy social life or want effective workouts without living in the gym. I got you.

✔ Rewiring your mindset. Building trust in yourself.
Break the cycle of starting over every Monday and trust you will build the knowledge to make smarter food choices when tempted.

Inside my coaching, you’re given the structure, support and strategy to see real changes in your body and feel confident, strong, like yourself again.

I'm not here for quick fixes or a temporary win.

I'm here to help you build a strong foundation, so your habits, confidence and results actually last.

If you’re ready to do things differently, commit to the journey and follow a proven plan with guidance and support every step of the way…