Welcome to SHYFT!
Hello, you.
You’re exactly where you’re meant to be.
Communication & timelines
Communication (from me)
Communication hours: My work hours are Monday to Friday, 9 am to 5 pm AET.
Response times: I always aim to respond within 1 business day.
Communication (from you)
I ask that weekly check-ins are submitted by Sunday. If they come in late you may not receive feedback until up to 48 hours later.
I will assign you tasks (progress photos, measurements, weigh-ins etc.) on a weekly or monthly basis. I expect you to complete them as part of your journey.
My process
So you’ve joined SHYFT – amazing move. This isn’t just a program. It’s your new blueprint for feeling strong, confident, and at home in your body again. Here’s how we’ll make it happen, step by step.
1. Your 12-week SHYFT journey
Your program is split into three powerful phases:
🔥 Phase 1: Build your base
We’ll lay solid foundations in a way that actually fits your life, not just your Sunday motivation levels. We’ll create easy wins, and kick-start your momentum. Think habit-stacking, smarter nutrition, and your first taste of real change.
🔥 Phase 2: Find your flow
This is where we tweak and find what works best for your body. Strength training and lifestyle adjustments get dialed in, with more energy, fat loss and confidence to match.
🔥 Phase 3: Glow up
Here we take everything you’ve built and turn it into a sustainable lifestyle. You’ll dial up your progress, refine your nutrition, and ramp up training without burning out. More energy, more strength, more you.
2. The SHYFT pillars: How we’ll get you there
Training: With the 4S Method – Steps, Strength, Sweat, Stretch – we’ll keep workouts simple yet challenging, effective, and hormone-friendly.
Nutrition: You’ll learn to eat in a way that supports fat loss, energy, and hormonal balance without dieting misery.
Balance: We’ll focus on sleep, stress management, and mindset so your results stick for life.
3. Your support system
This isn’t a solo mission. You’ll get:
✔️ Weekly check-ins for self-reflection
✔️ Feedback from me to review progress and adjust your game plan, so you start the week strong
✔️ Unlimited support in the app: need advice, a pep talk session, or a reality check? I’ve got you.
✔️ Feedback on exercise form so you feel confident every session
In SHYFT, we ride side by side: you’re in the driver’s seat and I’m right there with the map when you hit a sharp turn.
4. Tracking your progress (without obsessing)
We’ll track progress with photos, measurements, and check-ins – not just the scales. This is about seeing and feeling change, not getting stuck on numbers.
Now, I see you – motivated, capable, and ready to crush this. But hear me out: this isn’t about being perfect. It’s about being consistent, honest, and showing up for yourself, one step at a time. I’ll bring the roadmap, tools, and cheer squad energy. You bring the commitment. Together, we’ll make it happen. ✨
What I need from you to get started
1. Download and log into your coaching app (Everfit)
You should have received a separate email from Everfit (if not, check your spam!)
You can also download the app from here:
2. Complete your onboarding questionnaire
You’ll find it under ‘Tasks’ on the coaching app’s homepage. This helps me tailor your program to your unique needs. The sooner you complete it, the sooner we can get started! Just a heads-up: I’ll need up to 7 working days to build your personalised plan 🙌
Coaching app (Everfit) training
Now that you’re officially on my schedule, we’ll switch from email to the coaching app Everfit for all our communication.
Everfit is your private, secure space where we can chat, share files, set reminders, and map out your fitness journey – all in one place.
Unlike email (where things can get buried), Everfit keeps everything organised and easy to find. It’s the simplest way to:
✔ Ask me questions
✔ Share exercise form videos
✔ Celebrate your wins
✔ Track workouts
✔ Tick off tasks – and more
Watch the quick 2-minute tutorial below to see how it works!
Do you still have questions?
Download the FAQ here
Progress photos and feedback guidelines
Throughout the program, you’ll gather the facts on your progress. The scale doesn’t get to mess with your mood, your energy, or your food choices. Deal?
How do we track progress?
Visual feedback
You’ll take regular front, side, and back photos: in your underwear – keep the location, lighting, and setup consistent for best comparison.
Tactile feedback
Try on your benchmark outfit to feel progress: jeans / skirt / skanky dress.
Quantified feedback
1. We’ll have you regularly measure 1–3 key areas: your waist, plus chest and hips if you want a fuller picture.
2. And then there’s The Scale. Our frenemy. It can be a very helpful tool, but only if it’s not messing with your head. As women, our weight can fluctuate like a yo-yo thanks to hormones, water retention, and life. We’ll talk more about that, and I’ll help you see the scale as just data, not the boss of your day.
Payment policy reminder
As outlined in my contract, here’s a quick refresher on how payments work:
Payments & renewals
Your coaching runs on a 3-month commitment. After that, it rolls into a month-to-month arrangement unless you decide to cancel. No action is needed to renew, but if you’d like to stop, just send me an email at lucie@strenxia.com with at least 30 days’ notice.
Refunds & late payments
Refunds aren’t available.
If a payment is late, interest may apply.
What happens next
As soon as I receive your completed onboarding questionnaire, I’ll get to work! I’ll create your custom training program, nutrition plan, and habits blueprint. Please allow up to 7 working days for everything to be ready in your app. I’ll shoot you an email when it’s all set to go.
But while I’m working behind the scenes, I need you to do one thing for me: track your food for one week. Here’s the key though: eat exactly how you normally do. No trying to ‘be good’, no guilt, no “I’ll just get started early” vibes. The more honest and real you are, the more accurate (and useful!) my recommendations will be. This part is crucial.
But don’t stress – I’ll send you an email with all the info you need as soon as I receive your onboarding form.
In the meantime, if you want more information about the program, you can download:
👋 Your Welcome Booklet
📍 Your Roadmap
And as always, I’m just a message away if you have questions.
I can’t wait to kick this off with you! 🩶
Frequently asked questions
How will we stay in touch?
Once you’re set up in Everfit, that’s where all our chats, updates, and check-ins will happen. Think of it as your private coaching hub – it’s faster, more organised, and keeps everything in one place.
How often will I hear from you?
You’ll get weekly video feedback after each check-in, plus you can message me in the app any time. I’m in the app Monday to Friday, and aim to reply within one business day.
When will I get my program?
Once you’ve completed your onboarding form, I’ll create your personalised plan. This can take up to 7 working days. I’ll let you know as soon as it’s live in Everfit.
Where do I find my program?
Once ready, you’ll find everything waiting for you in the Everfit app.
Why do I need to take measurements?
Measurements give us a bigger picture of your progress The scale only reflects total weight, which can fluctuate daily, but measurements track changes in your body shape and composition over time. It’s a simple but powerful way to see how your hard work is paying off, even when the scale isn’t moving.
What’s the best way to take progress photos?
Use the same spot, time of the day and lighting each time, and wear the same underwear or swimsuit for consistency. Prop your phone on something so it’s around waist-height, hit the timer, and step back. No need for artsy shots; these photos are for tracking changes you might not notice day-to-day.
How do I share my photos and measurements?
Both will be assigned to you as tasks in the app. Just upload your photos and log your measurements when prompted.
Do I have to weigh myself?
Ideally yes, but only if it doesn’t mess with your head. The scale is just one data point. If we use it, I’ll teach you how to keep it in perspective.
How do I log my weight?
Enter your weight in the app, so we can track progress over time.
Do I need to start eating differently right away?
Not yet. For your first week, I want you to eat exactly how you normally would. No “starting early” or trying to ‘look good’. This helps me see your real habits so I can build a plan that actually fits your life.
How do I submit my check-in?
Each Sunday, you’ll get your check-in form assigned to you as a task in the Everfit app. Open it up, answer the questions, and hit submit. Easy.
What if I miss a check-in or fall behind?
Life happens. If you miss a check-in, just get back on track the next week. But remember: check-ins are how I keep your program working for you, so don’t skip them if you can help it. And if something’s come up, always let me know so we can work around it together.
I’m not very tech-savvy… is Everfit easy to use?
Yes! Everfit is simple and user-friendly, even if tech isn’t your thing. Check out the 2-minute video tutorial above that walks you through it. Plus, I’m always here if you get stuck.