12-Week Strength & Nutrition Coaching
A 12-week coaching program combining weekly in-studio coaching, online learning and ongoing support to help you build a stronger body through strength training, nutrition and healthy habits.
Stop second-guessing yourself.
Build a stronger body through strength training, nutrition and healthy habits that fit your real life.
Most women don't need another diet.
They don't need more conflicting advice or another program that leaves them wondering if they're doing the right thing.
They need someone to teach them how to train, how to eat, and how to build habits they can actually maintain.
That's exactly what this 12-week hybrid coaching program is designed to do.
Through a combination of weekly in-studio coaching, online education, personalised feedback and ongoing support, you'll learn how to build a stronger, healthier body with confidence.
Whether your goal is to lose body fat, build strength, improve your health or simply know where to start, you'll leave this program with the knowledge, confidence and practical skills to continue long after the 12 weeks are over.
Some women finish the program ready to continue on their own.
Others choose to continue their journey through Raw Courage's ongoing strength coaching.
Either way, my goal is the same:
To give you the confidence to stop second-guessing yourself and start trusting your body.
Is this program right for you?
This program is designed for women who are tired of starting over.
Maybe you've tried diets before.
Maybe you've joined gyms but never knew exactly what to do.
Maybe you've spent years second-guessing every decision around food and exercise.
Or perhaps you simply know it's time to start looking after yourself.
If that sounds familiar...
You're exactly who I created this program for.
What makes Raw Courage different?
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This isn't another meal plan.
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This isn't another quick fix.
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And it's certainly not about perfection.
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It's about learning.
For 12 weeks, I'll teach you how to understand your body, build strength, improve your nutrition and create healthy habits that fit your real life.
My goal isn't just to help you get results.
My goal is to help you understand how you achieved them, so you can continue long after the program has finished.
Knowledge builds confidence. Confidence creates lasting change.
Meet your coach
Hi, I'm Renee.
Over the past decade, I've helped hundreds of women become stronger, healthier and more confident through strength training, nutrition and sustainable habits.
Everything I teach inside this program is something I use in my own life and coach my clients through every week.
I'm not here to give you another diet.
I'm here to teach you how to understand your body, build confidence and create habits that will support you for the rest of your life.
For the next 12 weeks, my job is simple:
To coach you, support you and help you stop second-guessing yourself.
My promise to you
I don't expect perfection.
I don't expect you to change your whole life overnight.
I simply ask that you trust the process for 12 weeks and allow me to coach you.
In return, I'll give you my knowledge, my experience and my support every step of the way.
Here's what you'll learn
🟢 Strength
Learn how to strength train safely and effectively whether you're at home or in the gym.
You'll receive a structured training program designed to suit your experience and goals.
🟢 Nutrition
Forget meal plans.
I'll teach you how to confidently build meals that fuel your body and support your goals using foods you genuinely enjoy eating.
🟢 Healthy Habits
Create routines that fit around work, family and life so healthy living becomes something you do—not something you have to think about.
🟢 Confidence
Stop second-guessing yourself.
Learn how to trust your decisions around food, training and your health.
How the program works
Over the next 12 weeks you'll receive:
✔ Weekly Saturday coaching sessions where you'll learn one new skill each week to help you build a stronger body.
✔ Exclusive access to the Raw Courage Hub, where you'll find your lessons, resources, recipes and community.
✔ A structured strength training program you can follow at home or in the gym.
✔ The Raw Courage Cookbook, packed with real-life recipes the whole family can enjoy.
✔ Fortnightly personalised nutrition feedback to keep you moving forward.
✔ A weekly personal check-in to answer questions and keep you accountable.
✔ Private community support, so you're surrounded by women working towards the same goal.
✔ Optional progress photos and measurements to help you see changes that are often difficult to notice yourself.
✔ Ongoing education and practical tools that you can continue using long after the 12 weeks are over.
Your 12-Week Journey
Week 1
Understand where you are now.
Goal Setting Session, measurements, photos and building your personalised starting point.
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Weeks 2–4
Build confidence.
Learn the fundamentals of strength training, nutrition and healthy habits.
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Weeks 5–8
Build consistency.
Create routines that fit your lifestyle and begin seeing the results of your new habits.
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Weeks 9–12
Build independence.
Develop the confidence to continue on your own or progress into ongoing strength coaching.
You're not doing this alone
One of the biggest reasons people succeed isn't motivation.
It's support.
Throughout the program you'll have access to me for questions, guidance and feedback, along with a community of women all working towards the same goal.
Research consistently shows that people are more successful when they feel supported and accountable—and that's exactly the environment we've created inside Raw Courage.
Why women choose Raw Courage
Strength training has changed my life, and over the past decade I've had the privilege of helping hundreds of women become stronger, healthier and more confident.
My coaching combines evidence-based exercise science with practical strategies that work in the real world.
There are no quick fixes.
No extremes.
No one-size-fits-all approach.
Instead, you'll learn how to build a stronger body through education, consistency and personalised coaching that fits your life.
Because my goal has never been to help you get results for 12 weeks.
My goal is to give you the confidence and knowledge to keep those results for life.
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🎓 Currently completing a Bachelor of Exercise Science at the University of Wollongong
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💪 10+ years coaching women
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👩🍳 Qualified Chef
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❤️ Women's Strength Coach
You don't have to do this alone anymore.
Real women.
Real stories.
Real change.
Every woman who joins Raw Courage starts with her own story.
Some want to lose body fat.
Some want to become stronger.
Some want more energy, better health, or simply to feel comfortable in their own skin again.
While every journey is different, they all have one thing in common—they made the decision to stop second-guessing themselves and start trusting the process.
These stories aren't about perfection.
They're about women who committed to themselves, embraced the coaching, and discovered what they're truly capable of.
I hope that as you read their stories, you see a little of yourself in them and realise that your journey can begin too.
How one snapping moment led Sarah to make a decision that changed her life.
How Nicki built healthy habits that finally lasted.How Nicki built healthy habits that finally lasted.
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How Elise built the habits that helped her confidently fit into her wedding dress.
How Fiona navigated menopause and discovered a stronger, healthier version of herself.
How She achieved her goal of confidently fitting into the dress she'd been dreaming of wearing.
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How Ciara built the confidence she wanted before travelling to Ireland for her sister's wedding.
Why I created Raw Courage—and the lessons I've learnt through my own journey.
What happens after the 12 weeks?
This isn't the end of your journey—it's the beginning.
Over the past 12 weeks, my goal has been to give you the knowledge, confidence and practical skills to make informed decisions about your health for the rest of your life.
Some women complete the program feeling confident to continue on their own.
They understand how to train, how to fuel their bodies and how to build habits that fit their lifestyle.
Others discover they love strength training and choose to continue their journey through Raw Courage's ongoing strength coaching, where they continue building strength, confidence and long-term health.
Neither path is better than the other.
Success isn't measured by whether you continue with me.
Success is knowing you have the confidence to continue moving forward.
NEXT COACHING GROUP STARTS
📅 Next Coaching Group Starts
7 September 2026
Limited to 12 women to ensure personalised coaching and support.
Ready to stop second-guessing yourself?
Book your complimentary Goal Setting Session and let's talk about where you are now, where you'd like to be, and whether this program is the right place to start.
This can be done:
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📍 In the studio
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📞 Over the phone
No pressure. No obligation. Just a conversation.
Frequently Asked Questions
Do I need to be fit before I start?
Absolutely not.
This program is designed for women at all stages of their journey. Whether you've never strength trained before or you're simply looking for more structure and support, we'll meet you where you're at and build from there.
Do I need to join a gym?
No.
You'll receive both a home and gym version of your strength program, so you can train in the environment that suits you best.
Is this just another meal plan?
Definitely not.
I won't hand you a meal plan and send you on your way. Instead, I'll teach you how to confidently build meals that suit your lifestyle, so you understand why you're making the choices you do.
What if I have injuries, pelvic floor concerns or I'm going through menopause?
Your program is tailored to you.
Everything starts with a Goal Setting Session where we'll discuss your goals, medical history and any concerns before you begin.
What happens during the weekly coaching sessions?
Each Saturday we'll focus on one new topic to help you better understand your body, your nutrition and your training.
You'll leave each session with practical strategies you can apply immediately—no information overload, just one step at a time.
Can I ask questions throughout the program?
Absolutely.
You'll have ongoing access to me throughout the 12 weeks via the Raw Courage Hub, along with our weekly coaching sessions and fortnightly nutrition feedback.
My goal is that you never feel like you're doing this alone.
What happens after the 12 weeks?
Some women complete the program feeling confident to continue on their own.
Others choose to continue into Raw Courage's ongoing strength coaching for additional guidance, progression and accountability.
Either way, my goal is to give you the knowledge and confidence to keep moving forward.
How do I get started?
The first step is to book a complimentary Goal Setting Session.
We can meet in the studio or chat over the phone.
We'll discuss your goals, where you're currently at, and whether this program is the right fit for you.
Why is this program different?
Because I'm not here to tell you what to eat for the next 12 weeks.
I'm here to teach you how to confidently make decisions about your health for the rest of your life.
Everything inside this program is designed to help you understand your body, build strength, improve your nutrition and create habits that fit your real life.
My Philosophy
I don't believe in quick fixes.
I don't believe in perfect diets.
And I certainly don't believe you need to change your whole life overnight.
I believe in becoming stronger.
I believe in understanding how your body works.
I believe in building habits that fit your life—not someone else's.
My role isn't simply to tell you what to eat or give you another exercise program.
It's to teach you how to make confident decisions about your health, so you no longer rely on the latest diet, another program, or someone else's opinion.
Whether you continue coaching with me after these 12 weeks or leave feeling confident to continue on your own, my goal is exactly the same.
To help you stop second-guessing yourself and start trusting your body.
Because food shouldn't feel like the enemy.
Strength shouldn't feel intimidating.
And looking after yourself shouldn't feel overwhelming.
It should simply become part of who you are.
I can't wait to meet you.
Renee
Fiona, 50's
I am so very happy you run this program and it works unbelievably well. I am probably lower carb than the others as I haven't had post workout windows to eat in up until starting with the weight training shoulders/arms. So it's great to also know that it works even if you've not yet built the weight training in to the first few weeks of it! Still look at the scales and say "really??" But in a good way!
Angie, 50's
This program is bloody good, you need to charge more!
I’ve felt so well looked after and supported, not just physically but mentally too. If you’re thinking about joining, don’t hesitate! Renee is one of the best in the area, truly a six-star coach out of five. Thank you, Renee, for all your care, encouragement and energy. You’ve made such a difference in my fitness and confidence!
Elissa,40's
I recently completed Renee’s 12 Week Transformation Classroom and train twice a week in her small group FIRE sessions. I’ve tried many different nutrition and exercise programs and can’t believe the results I’ve achieved with Renee in such a short period of time. No fad diets, just a genuine healthy approach to eating, exercising and a shift in mindset. Renee gives you the tools and knowledge to make change. My whole family has benefited from the experience. Renee is a true professional. Her dedication to her clients is first and foremost. I highly recommend Renee from Raw Courage to anyone looking to experience healthy living and make change for a better life.