YES, it doesn't matter what your age is as all the workouts are suitable for women of any age.
As a side note, over the last 2 decades Spice Health & Fitness programs have empowered women of all ages, along with being regarded as the 'Go To' strength training specialists for women approaching their 50's 60's and beyond.

NO. We'll discuss what priority nourishment adjustments are best introduced into your diet, but your free to make those adjustment during or after the program.

If you follow all the workouts and lessons as we've scheduled and complete the pre-assessments before the starting Monday, you can expect to feel changes in your body within several days.
Then, by the halfway mark you should begin to notice changes, particularly with how much stronger your body feels.
Additionally, by the end of the program you may even find your clothing a little looser.

Not at all. In fact this program will be ideal for you.

It doesn't matter what beginner level you're at, or if you've never exercised in your life, you will gain tremendous value and encouragement from this course.

In 2+ decades of coaching we've seen it all and know that anyone can improve their bodies strength and condition.

The program is structured over the four weeks but we recognise that may not suit everyones lifestyle.

In that instance, simple chop and change the days to make it work for you.

However, seek to keep to the timeframe with some slippage, so your body can experience strength transformation.

NOTE: Extending the weeks to complete the program, whilst there'll be some benefit, you'll only be robbing your body and yourself.

Equipment is a key element to the program. HOWEVER, in the first week you'll only be doing bodyweight as we lead you through knowing your body.

In coaching functional strength for everyday life activities, we always seek to replicate the movement patterns you undertake throughout a normal day. ie. squatting, carrying, lifting, pulling, pushing etc.

The majority of the time in these movement you will be doing them with a load that just can't be replicated through bodyweight only exercises.

You will have lifetime access to the program. If you forget your login password simply go through the forgot password protocol. 

If you forget which email you've used simply contact us and we'll seek to assist and get you up and going again.

Inside the membership you'll gain access to the STRONG First Steps group. Any questions about workouts, nutrition, assessments, warming up and stretching can be posted there, where our team will be able to respond quickly.

The group chat is not only there for support but to encourage you as you see other women's transformations and success.
If questions are more membership/technical based, you'll find a Help/Support page in the menu.
ALTERNATIVELY, if your question is of a private nature we recommend you email us directly.