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The 8 Week Challenge- it can change your life if you let it.

Build the body of your dreams without restriction through science-based online fitness and nutrition coaching to help you get in shape and feel your best - for life. 


Stop spinning your wheels, wasting your time for zero results and feeling confused. All guided by your coach so you can leave behind the confusion.

  • Every time you lose weight you gain it back (and maybe more)?
  • You hate dieting because it makes you hungry, your cravings worse and you end up binging on junk food?
  • You’ve tried every fad diet your friends have, but they don’t work for you?
  • You’re on target during the week but fall off the wagon every weekend?
  • No matter how much you workout the stubborn belly fat won’t budge?
  • You workout but are not seeing the results you would expect?

Well, what if I told you you're not alone ?

.... The thing is I am well aware of all these problems, but the good news? I also know the solutions! There's a better way... the FitFam way.. 

New Feature : ONE MORE REP

Take your training session to the next level .

New to my March challenge: ONE MORE REP.  One of the most important aspects of building muscle is demanding the muscle to grow in the first place, we achieve this by going very close to failure quite often- but...how do we know failure if we have never gotten there? This time we will leave behind our mind's limitations and actually test it for ourselves by doing ONE MORE REP...or maybe even a few more reps. In the workouts you will receive instruction on which movements to apply this to and when. Let's test our limits and break our boundaries! 

Challenge begins Monday, March 18, 2024!!!

Sign Up Now $79 TOTAL

What makes the Fit Fam Project Challenge different?

The challenge educates

Ever heard that quote about teaching a man to fish ? That is what I do as a coach. Many challenges will put you on auto drive with extreme measures- just for the results. The downside is that the results are not maintained once the challenge is over because the participant didn't develop sustainable long term habits nor did they learn throughout- The FITFAM project provides education and the coaching to ensure that once the challenge is over, you still know how to  sustain your results and continue to make progress. 

The challenge never has to end

Your health and progress will continue to improve as you continue to implement your habits, hence it doesn't have to end, you can just keep chipping away and improving over time. If it was super extreme you would eventually crash and burn. At the end of the challenge you can decide if you want to continue on in the following one. The challenge is designed to be repeated again and again. This is how those habits are built and over time, continue to become stronger. 

The challenge is a way of life, in a challenge setting

I like the challenge setting because there is strength in numbers and this way of coaching allows me to impact more people and ignite a beneficial change to their life. But this shouldn't be thought of something that has an end date, the program has an end date but the habits shouldn't! ! 

The challenge provides passionate Coaching

The amount of support and contact I will provide through the 8 weeks is HUGE. This isn't 1 on 1 coaching but this is as good as it gets in a group setting! 

What's Included in the Challenge?

Effective training program delivered via FitFam fitness app

Two 4 week training cycles (for a total of 8 weeks) with 4 workouts per week, three options for flexibility that are interchangable: Gym, Dumbbells Only and Bodyweight Only. I prioritise the MOST EFFECTIVE movements that not only encourage muscle growth but also build that TONED look. You will work all the main muscle groups effectively: glutes, quads, core, back, shoulders, biceps, triceps and more. 

Mobile friendly workouts

My fitness app can be taken wherever you want and you do the workouts whenever you want. All a few taps away on your mobile screen or laptop. All workouts include instructions and demo videos for each movement. Newer and even advanced gym go-ers alike will benefit from my well designed programs. For those who are working out with just dumbbells or body weight of course will benefit as well. I take away all the fluff and prioritise the movements that give you the MOST bang for your buck. 

Create Sustainable Habits

Learn how to make lasting changes in your life with FitFam's proven methods for building healthy habits and routines especially when it comes to nutrition, fitness and losing unwanted body fat. Each week we will have a specific habit focus while also including the fundamental pieces- the game changers!

Coach support, education and guidance

There is WAY too much advice out there when it comes to fitness and nutrition and A LOT of it is incorrect and even harmful - silence the noise and follow expert guidance backed by science via professional coach guidance. I don't just tell you what to do, I teach you the why and how. 

Unlimited Support

Full on access to me, Coach Karen, for questions, doubts or concerns via our Whats App group while also connecting with like-minded individuals on a similar health journey just like you, to talk about the struggles, celebrate the wins, and uplift you all along the way.

Live Kick Off Call and Q & A's

During the kickoff call you will get face time guidance with me so that you understand the ins and outs of the challenge from the get go. Two additional lives will take place throughout the weeks to answer any more in-depth questions that may come up! Lives will be recorded and can be watched at your convenience if you can't make it. 

Weekly Focuses and mini challenges

Each week  I keep things simple and streamlined so you know just what to focus on that gets you the results you're looking for. You always know where to put your focus each week. 

Tons of resources

Educational PDF guides, sample meal plans, tracker sheets and more provided to support you along your way. You get to keep these, for life! Here's a look at some of the resources you will receive:


  • FitFam's Macro Friendly Meal Planning Matrix
  • FitFam Simple Recipe PDF
  • Coach Karen's Weekly Sample Menu Plans 
  • FitFam tried, tested and approved Meal Prep ideas
  • FitFam Menu Planning Template
  • FItFam Discovering YOUR WHY
  • FitFam Habit Tracker (weekly)
  • FitFam's Top Recommended Macros
  • FitFam's Build Your Plate Method
  • FitFam's weekly guides with tons of education and support 

You could be next... just look at these 8 week transformations

    MEET YOUR COACH. What's Up? I'm Karen

    THE BEST PART IS I HAVE BEEN WHERE YOU ARE. I’VE TRANSFORMED MY OWN BODY & MIND. NOW I’M HERE TO HELP YOU TRANSFORM YOURS TOO!

    If you're new to me... I'm an Online Fitness and Nutrition coach with a passion for helping YOU find joy in the process of building a  lifestyle that makes you confident with and without your clothes on and more importantly, from the inside as well!  I'm an expert at guiding people to stop spinning their wheels so they can be their strongest and most confident selves.   The best part about it all, is that I have been down a similar path.. I have tried 5 day detoxes, I tried to guess my way through eating less. I spent years doing random workouts or going to the gym only to do endless cardio sessions or group classes like "Awesome Abs".  There were some benefits, but I felt like for the effort I was giving in, my results were MINIMAL! This is all until I myself stopped spinning my wheels by following the exact same plan of action I now provide in my coaching programs and here now with THE FITFAM ROJECT CHALLENGE. 


    I have been through three pregnancies (and three c-sections), each where I have gained at least 50 pounds, and let me tell you- the weight doesn't just come off by itself. I have also studied Pre and Post Pregnancy coaching. 


    I was an in-person coach for 4 years and have  been an online coach for 3 years now. I nam beyond excited for this opportunity of implementing a holistic approach with my clients, as my interaction with them is so much more impactful than just a 1 hour group class or PT session a few times per week.  I am confident to say I have finally nailed down the essential ingredients to building a successful and sustainable lifestyle of fitness and health.  With multiple successful group challenges under my belt now, I am excited to introduce it to a wider range of people just like you so that my passion and coaching can further ignite and change even more lives!

    TOP 6 REASONS TO JOIN THE CHALLENGE

    LOSE WEIGHT

    HEALTHY HABITS FOR LIFE

    HEALTHY HABITS FOR LIFE

    Even without following a specific diet plan, participants are able to create a caloric deficit and see significant weight loss by following the protocols consistently. 

    HEALTHY HABITS FOR LIFE

    HEALTHY HABITS FOR LIFE

    HEALTHY HABITS FOR LIFE

    Work on what really matters when it comes to losing body fat, building muscle and eating in a way that makes YOU feel good.

    COMMUNITY

    HEALTHY HABITS FOR LIFE

    UNDERSTAND

    Connect with other like-minded Challenge participants who want you to be successful as well. 

    UNDERSTAND

    EFFECTIVE WORKOUTS

    UNDERSTAND

    Understand healthy eating, proper nutrition, how to balance your meals in a simple way. Understand the truth behind all the myths out there. Understand where the majority of your energy and focus needs to go. 

    PRODUCTIVITY

    EFFECTIVE WORKOUTS

    EFFECTIVE WORKOUTS

    Be more productive in your home life, work and business by building confidence and maintaining focus. Increase your energy and focus during the day by implementing habits that make a difference.

    EFFECTIVE WORKOUTS

    EFFECTIVE WORKOUTS

    EFFECTIVE WORKOUTS

    Follow a professionally created training program where you focus on strength training to retain or build muscle to achieve that toned look. Workouts are designed to be efficient and effective. 

    Yessss- I'm IN! How to sign up?

    CLICK ON THE SIGN UP LINK

    CLICK ON THE SIGN UP LINK

    CLICK ON THE SIGN UP LINK

    This will take you to our external payment - Sellfy.com which uses the trusted and secure Pay Pal platform. If you have a group of 5 or more to sign up there are lower price opportunities!

    CHECK YOUR EMAIL

    CLICK ON THE SIGN UP LINK

    CLICK ON THE SIGN UP LINK

    Once you make the payment you should immediately receive an email- this is automated, so if you don't see it check your junk. If you don't receive it, contact me karen@fitfamtraining.com and let me know.

    OPEN THE PDF

    CLICK ON THE SIGN UP LINK

    OPEN THE PDF

    The email will include a PDF, which will include the link to the private Whats App group. Request to join the group. Once you're in the group you will get further details! If any hiccups along the way be sure to reach out via email to me.

    Sign Up HERE! Group Sign Up Options for 5 or more

    Frequently Asked Questions

    Please reach me at karen@fitfamtraining.com if you cannot find an answer to your question.

    Everyone! Location doesn’t matter as all communication and learning is done online. The challenge is created to be for beginners and advanced, it meets YOU where you are. We’ve found that when you do this with other friends the results are even better—so grab a couple of friends, your partner, boyfriend, girlfriend, parents, brother and/or sister and get ready to rock! We also offer group rates, read more about that below! 

    You can complete the workouts with NO EQUIPMENT (bodyweight only) or with a full gym. Sign up will include three workout options: Gym , Dumbbell Only, Bodyweight Only and they are interchangeable, this allows for flexibility. For the gym the workouts include barbells, leg curl machine, leg extension machine, pull up bar and cable machine. If your gym does't have the exact equipment I can always provide substitute recommendations.

    The total is $79 for the 8 weeks. Price increases to $99 after March 16. In groups of 5 or more I offer a group discount. The larger the group, the larger the discount. To find out these special price options go to the "Corporate Options" page. Once you sign up, you also receive the prep work resources and workouts with access to the app at no extra cost. 

    The fundamentals includes steps/movement, the workouts, building your plate for your goals and menu planning. Then weekly, on top of the fundamentals, we will hyper focus on : protein packed meals, fruits and veggies, sleep, eliminating liquid calories, single ingredient foods, stress management, eating from home and meal prepping. These habits are science backed to be some of the most important things to focus on when desiring to improve health and/or lose body fat. I leave the fuss and BS out and bring only proven and science backed methods! 

    Yes! First place winner will receive a  12 week one on one coaching opportunity with me (valued at $900). Keep in mind at the end of the day, everyone wins if they follow through with the program and the protocols- so much is to be gained by just committing and being consistent. 

    Clicking on any of the "sign up now" boxes will take you to an external payment site. Once the payment is made (this is through a PayPal platform), you will then get a PDF sent to the email address that you signed up with the link to join the private Whats App group. I can also accept payment through Bahamian online bank transfer or Zelle, contact me if you prefer this method. 

    Hear From Happy Clients

    Contact Me

    Got questions? Drop a line!

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    Whats App 242-425-7213

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