12 week health and fitness programs for women
Small group coaching or self-paced online course
Choose a 12-week health and fitness program designed for women living in rural areas, either as on online small-group coaching program, or a flexible, self-paced online option.
Find Your FITT 12 week health and fitness programs
Find Your FITT offers a health and fitness program specifically designed for women in rural and regional areas, with two 12-week options. You can either join a live online group fitness class with a small group of women or follow a self-paced program from home. Each twelve-week health and fitness program helps you move better, build strength, change eating habits, increase energy and feel more conformable in your body.
Who these 12 week health and fitness programs are for
These programs are for women in rural and regional areas who want a simple health and fitness program that fits into daily life. Both options are designed to help you feel better in your body and more confident in what it can do.
You may be
- In your forties, fifties or sixties and noticing changes in strength, weight or energy
- Dealing with joint stiffness, aches or fatigue that make movement feel hard
- Moving through perimenopause or menopause and unsure what exercise is safe or useful
- Wanting a female workout plan for beginners that does not involve a gym
- Looking for support without having to drive long distances for appointments
- Wanting to support and guidelines on healthy eating
Two ways to do your twelve week health and fitness program
You can choose the support style that fits your life. Both options follow the same twelve week structure and focus on health, movement and daily habits, the difference is how you like to connect and learn.
Options 1
Twelve week small group coaching program
This option is for women who want community, support and accountability. You join a small group of 8-12 rural women for live online group health and fitness workshops where you can learn, share and check in together each week.
Option 2
Twelve week online self-guided program
This option is for women who want structure but need flexibility for farm life, carers role and changing days. You follow a self-paced program with a workbook and short videos you can access from home.
What you receive in each twelve week program
Both options follow the same core health and fitness program for women; the difference is how you connect and how you like to learn.
Twelve week small group coaching program
For women who want community, support and accountability with live small group sessions online.
How it works
- Join a small group of about 8-12 rural women
- Attend weekly live online group sessions
- Take part in optional weekly online strength and stretch session to learn about basic movement patterns and exercises
- Join in some in person sessions, when possible, in your community
What is included
- Check-ins throughout the 12-week program
- Small online group workshops focused on sustainable fitness, menopause management, healthy eating habits, stress and sleep management
- Weekly workbook and resources
- A journal to reflect on progress and challenges
- Personal guidance and written programs for cardio and strength improvements
- Nutritional food diary analysis using Eat for Health resources
- Access to a weekly online live strength and stretch session
- Time in each session to talk through challenges, share ideas and celebrate wins
- Continual support from the Find Your FITT community where you can access free monthly reset sessions.
Twelve week online self-guided program
For women who want clear structure but need flexibility for farm life, caring roles or changing days. You follow a self-paced health and fitness program for a woman with simple steps, videos and a workbook you can complete in your own time from home.
How it works
- Watch the short video clips that discuss sustainable fitness, menopause management, healthy eating habits, stress and sleep management
- Follow the step by step action plan
- Work through a weekly workbook in your own time
What is included
- Weekly self-paced modules with short video clips and clear instructions
- Practical workbook and resources to guide your steps each week
- A journal section to note wins, challenges and ideas
- Sample beginner strength program with bands and body weight
- Simple cardio and walking ideas you can adapt to your level
- Nutritional tips for healthy eating, losing weight, glucose and insulin hacks and sample meal ideas
- Simple tools for sleep, sunshine, stress awareness and grounding
- Information on menopause and mindfulness with space to reflect on what applies to you
Which twelve week program is right for you
Both options use the same core twelve week health and fitness program for women. The difference is how you connect, how much support you want and how your days run.
The small group coaching program is for you if
- You like the idea of live small group classes online
- You want a small group of women to walk the journey with
- You feel more motivated with check ins and accountability
- You are happy to set aside a regular time each week
- You like talking things through and sharing ideas
The online self-guided program is for you if
- Your days change with farm life, caring role or seasonal demands
- You prefer to follow videos and a workbook in your own time
- You want a health and fitness program for women you can do quietly from home
- You like to reflect on your own and move at your own pace
- You want structure and support without fixed session times
What we will cover over twelve weeks
Both options follow the same twelve week fitness program for women. You work through four core building blocks that support strength, comfort and confidence in everyday life.
Health and fitness support
Movement and fitness foundations
- Learn how to add more movement into everyday life
- Learn what movement is the best for your body at different stages of your life
- Beginner friendly strength ideas with bands and body weight
- See sample cardio and walking sessions you can adapt to your level
- Build a fitness routine that fits into short blocks of time
Health and fitness support
Food and everyday eating
- Discuss common weight gain issues
- Learn about glucose, insulin and the glycaemic index and how they affect weight gain, energy dips and cravings.
- Sample meal ideas to reduce insulin spikes
- Reflect on a food diary without strict dieting
Health and fitness support
Sleep, sunshine and stress
- Understand how sleep patterns and daily rhythms affect how you feel
- Learn about hormone shifts across the day including cortisol
- Learn about the importance of sunshine and setting your circadian rhythm
- Use simple tools for sleep, sunshine, stress awareness and grounding
- Try small recovery practices that fit into your routine
Health and fitness support
Menopause, mindfulness and balance
- Receive clear information on perimenopause and menopause changes
- Learn about pelvic floor health and simple exercises
- Explore mindfulness and meditation options in a practical way
- Look at ways to balance caring roles, work, farm life and yourself
Program fees
$800
12-week small group coaching program
- Small group workshops and weekly online sessions
- Included one-on-one health coaching check-ins
- Workbook + planner for weekly sessions
- Access to the Find Your FITT community program at the completion of the 12 weeks
- Access to the Live or on demand Stretch and Stretch Session
$300
12-week online self-guided program
- Self-paced course you complete from home
- Workbook and videos tutorials for each week
Discover your vision
Find Your FITT is about you. It helps you work out what fits your body, your lifestyle, your health and your pace. Early in the twelve week fitness program you spend time getting clear on what you want and why you want it so the changes you make feel personal and meaningful.
You might want
- More energy throughout the day
- To feel strong and capable for everyday tasks
- To stay independent as you get older
- To have the choice to take part in any activity you enjoy
- To feel in control of your health and routine
- To be a positive example for children or loved ones
Frequently asked questions for twelve week fitness programs for women
What is the 12 week fitness program for women?
It is a structured twelve week program designed for women living in rural and regional areas to build strength, move with more comfort and improve daily habits. You can choose to do it in a small group with live online sessions or as a self-guided online course from home.
Do I need to be fit before I start?
No. Many women begin after a long break from movement or with low confidence in their fitness. The steps are gradual, and you are encouraged to work at a level that feels safe for your body.
How much time do I need each week?
Most women set aside around one to two hours each week for sessions and personal practice. Group sessions run for a set time, and self-guided modules can be broken into shorter blocks to fit around farm work, caring and other commitments.
What equipment do I need?
For the online strength and stretch session you do not need a gym. Most movement can be done with body weight, a chair and a small amount of space. Light bands or simple household items like tins or bottles can be used for strength work. You will receive guidance on what to have ready.
Is the strength and stretch session suitable if I have joint pain or menopause symptoms?
Yes. Many women who join are dealing with joint pain, stiffness, weight changes or menopause related symptoms. The focus is on safe movement, strength, mobility and daily habits that support comfort. You are always encouraged to check in with your health provider if you have specific medical concerns. You need to complete the pre exercise screening tool (APPS) prior commencing the strength and stretch session.
Can I change from the small group program to the self-guided program
If you begin one option and feel the other might suit you better, you can discuss this and see what is possible. Any change will depend on timing, available places and program policies at the time you enquire.
What if I miss a live small group session
Life in rural areas can be busy and unpredictable. If you miss a live session, you can watch a video recording. You can keep following your workbook and personal plan, and you will still have access to the ongoing themes and weekly focus. You can also bring questions to the next session.
How do I enrol and see current dates and fees
You can follow the program links on this page to the booking platform where current start dates, fees and any payment options are listed. If you are unsure which option suits you, you can make an enquiry first and talk it through.
You just need a starting point
Are you ready to start your 12-week program?
Choose a 12-week health and fitness program designed for women living in rural areas, either an online small-group coaching program or a flexible, self-paced online option.
Choose the option that feels right for your life right now and take the first step.