Getting Started

My Dashboard

Your dashboard is where you can save your favourite workouts, recipes & resources. Just click ‘add to favourites’ and they will appear here.

Our ‘Latest Chat’ will appear here too.

Sign up for challenges via the ‘challenges’ link in the menu.

Checkout our challenge section to start an anytime challenge. More will be added soon!


Add us as an app to your mobile homescreen for easy access



1. Launch internet app.

2. Open up website or webpage you want to pin to your homescreen.

3. Tap the menu icon (3 dots in top right- hand corner) and tap ‘add to homescreen’

Search through workouts under the ‘Workouts’ tab. 

All workouts can be modified to suit, & modifications are shown where possible. Warmup & Cooldowns are also included.

Follow us LIVE in our private Facebook group here 


If you are pregnant, you are advised to seek medical clearance before you begin. Please read the information for pregnancy under the resources tab BEFORE you start, to ensure you start off safely. We have a beginner & pregnancy safe workout that is suitable for all stages of pregnancy.

Post Partum

If you are starting back for the first time since giving birth, you are advised to get medical clearance before you begin. Please also read the information for post-partum under the resources tab BEFORE you start, to ensure you start off safely. I highly recommend incorporating our Yogalates session with a core & pelvic floor restore focus into your session.


If you are new to exercise, I recommend starting with 2-3 workouts per week, with a rest day, yoga, or light walks on days in between. 
You may experience muscle soreness in your first couple of weeks - this is normal and it will get easier as your muscles adjust. See our resource/exercise section for more information on what to expect when starting out.

The following workouts are a great place to start - give them a go and find which ones you like! It will take time to build up your strength & fitness, so rest when you need to, and don;t worry if you can't complete a workout. Your stamina will improve over time.

- Sculpt
- Beginner & Pregnancy Safe
- Zumba
- Tone
- Yogalates
- Yoga

Our Current LIVE workouts

These are the workouts that are on our current schedule and are LIVE in our Facebook Live Workouts Group. They are uploaded to the member area each day. There are also plenty of other workout types/replays in our fb group you can scroll through.

LIFT with Kowhai - grab x2 challenging weights for a strength & fat burning session!
(20 mins)

SCULPT with Kowhai - Get in a tough, but low impact workout with Resistance bands (grab 1 small loop 'booty' band & 1 long stretch or loop band)
(20 mins)

YOGALATES with Jacinda - Yoga/Pilates fusion with a focus on core & pelvic floor restore, postpartum safe

CORE SHRED with Adam - Get in a full body, bodyweight workout, focusing on core! high intensity, not suitable for newly postpartum

BOXFITT30 with Kowhai - All over bodyweight workout designed to burn fat and increase fitness. High Intensity.
(30 mins)

FITT TOTS W NYAH - Get your tamariki (kids) moving with Nyah in a mini workout, no more that 5 mins! We generally pre record this session and post as a replay.

YOGA with Olivia - Reduce stress, increase flexibility, and create mindfulness - a must do each week for us Mums!

BEGINNER & PREGNANCY SAFE with Kowhai - low impact, suitable for beginners, preggies, post partum

TONE with Kowhai - endurance workout, higher rep ranges, less rest time, mix of intensities. Use lighter weights such as food cans and feel the burrrn!

ZUMBA® with Shirleen - Team Azucar - Dance style workout - fantastic for fitness & fat burning!
A link will be added to the group, and the members area, for you to join Shirleen Live, or you can come back to the replay within 24 hours (replays will only be available for this time due to copyright)
(20 mins)


Create your own meal plans and shopping lists with our recipes (under the recipes tab). New recipes are added each week (currently each day)! Create your shopping lists for the week by clicking ‘add to shopping list’. These will come up on your dashboard. 

There are also some sample meal plans in the resource section. More will be added soon!

If you are joining a challenge – you’ll receive your weekly meal plan via email. 


If you are after full meal plans – sign up for one of the challenges from the ‘challenges’ link in the menu. 

For macro calculated meals designed specifically for fat loss – sign up to ‘The Drop a Dress Size 8 Week Challenge’ – you will receive daily emails for motivation, as well as a weekly meal plan.

For overall health and healthy eating in general – sign up to ‘The Motivate Me 8 Week Challenge’ where you will receive weekly emails and meal plans. This challenge provides both a vegetarian and standard meal plan.

Find information on nutrition, exercise, women’s health etc under the ‘Resources’ tab.

Start here by completing your mindset tasks, ‘before’ measurements & photos, and Fitness Test.