The program you've been waiting for is HERE!
DEFINE is a 20-week at-home training program built to help you sculpt lean muscle, build strength, and transform your body composition — all from the comfort of your own space. Whether your goal is to feel stronger, more defined, or simply committed to yourself, this program gives you the structure, strategy, and support to get there
You’ll train four/ five days a week using minimal equipment, progressing through four intentional phases designed to challenge your muscles and reveal the results of your effort
* if you've done our Summer Shred - DEFINE will take you to another level!*
WHO IS THIS PROGRAM AVAILABLE TO:
ALL SWKM MEMBERS
HOW THIS PROGRAM WORKS:
+ Weekly 4-day training split with the option to add in an extra day of cardio or doing a full body workout from our library
*you'll also be sent a tracker to track your reps, sets and weights week over week
as well as your steps, water, protein and mindset *
THE EXTRAS THAT ARE UP TO YOU:
+ Nutrition - ensuring that you're prioritizing whole foods, proteins, carbs, fats and fibre to fuel your body for your training & your goals
+ Daily STRONGGIRLWALKS - getting 8-10k steps a day.
Walking is transformative & is not only good for you physically but it's incredible for your mental health. Can't get outside? consider investing in a walking pad - you'll crush your walking goals with so much more ease!
+ Daily STRONGGIRLWALKS - getting 8-10k steps a day.
Walking is transformative & is not only good for you physically but it's incredible for your mental health. Can't get outside? consider investing in a walking pad - you'll crush your walking goals with so much more ease!
RESULTS from one of our members who did SUMMER SHRED + DEFINE:
Ready to change your life?
EQUIPMENT YOU NEED:
+ dumbells; 5lbs, 7lbs, 10lbs, 15lbs, 20lbs, 25lbs, 30lbs, 35lbs + heavier
+ hip/booty bands
+ chair/ bench
+gliders
+ yoga mat
+ dumbells; 5lbs, 7lbs, 10lbs, 15lbs, 20lbs, 25lbs, 30lbs, 35lbs + heavier
+ hip/booty bands
+ chair/ bench
+gliders
+ yoga mat
ACCESS THE PROGRAM HERE: DEFINE
If you're not yet a member and want to join the NEW DEFINE program, Sign up HERE today for our 14-day FREE TRIAL and lets DEFINE what it means to be your STRONGEST SELF!
* all swkm members get access to the program *
* all swkm members get access to the program *
1 comment
I’m a huge advocate of the Summer Shred and DEFINE programs that Karen Michelle so thoughtfully created. Unlike the confusing, fast-paced programs many of us are used to, her workouts are intentional, well structured, and actually enjoyable to follow! There’s a great variety of sessions so you never get bored, deload weeks are built in, and everything is designed with women’s hormones in mind.
What I love most is how educational her programs are. Every workout includes purposeful warm-ups, step-by-step guidance on proper form so you’re targeting the right muscles and avoiding injury, clear explanations of why you’re doing each movement, motivating encouragement throughout the workout, and proper stretching at the end of every session. Karen Michelle is incredibly knowledgeable, inspiring, and positive in her approach to fitness and nutrition, and that’s exactly why I’ve been able to stay so consistent and disciplined. I’ve tried many programs over the years, and this is the first time I’ve truly stuck with one long-term.
Alongside following Summer Shred and DEFINE, I prioritize daily movement by walking for one hour each day. I support my training by focusing on whole, nutrient-dense foods, increasing my protein intake, completely cutting out alcohol and refined sugar, staying well-hydrated with lemon water and electrolytes, supplementing with magnesium and creatine, and most importantly, prioritizing sleep and rest days.
These programs have changed me not just physically, but mentally as well. I feel stronger, more confident, and more proud of myself than I ever did in my twenties, and there’s truly no going back!!