The Most Frequently Asked Questions


One of the daily challenges of life is: “How do I get people—including myself—to do what I want?” The Four Tendencies framework makes this task much easier by revealing whether a person is an Upholder, Questioner, Obliger, or Rebel.

Need help? Feeling stuck? Need a review?

Start with our weekly Q&A, submit your question to Lisa here for:

Knowing our Tendency can help us set up situations in the ways that make it more likely that we’ll achieve our aims. We can make better decisions, meet deadlines, meet our promises to ourselves, suffer less stress, and engage more deeply with others.

Just as important, knowing other people’s Tendencies helps us to work with them more effectively. Managers, doctors, teachers, spouses, and parents already use the framework to help people reduce conflict and make significant, lasting change.

This short, free Quiz poses questions meant to identify your Tendency. It takes about ten minutes to complete; answers are confidential.

I love the program but I got a question…

Step 1 Questions

Q: How soon after I purchase will I receive the program?

A: As soon as you purchase you’ll be sent a link to the members area and you can get started right away.

Q: Am I a good fit for this program?

A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who are beginners to strength training to those more active and with under 2 stone to lose. My program is geared for you to be active 3 times a week and will require commitment to that.

Q: How long will it take?

A: To answer this question we need to know your starting point and your goal that you want to achieve.  To give you some idea, we say that someone starting at 40%+ body fat can easily lose 5% body fat (around 12lbs or a dress size) in the first 6 weeks if they follow the eating program 100% and are able to stick to 5 x 30 min workouts/walks a week. If you do less in terms of training say 3x 30 mins and follow the eating plan say 80% you can expect to lose 4% in the first month and then 1-2% each month after that.  It depends on how much you put in, how consistent you are and how accurately you follow the plan.

Q:Do I have to eat a plant based diet?

A: Focusing on more leafy greens, vegetables and fruits in your diet is essential for long term health, energy and for healthy weightloss. It is encouraged that you follow a diet more heavily focused on plants but this does not mean you have to be vegan or vegetarian to do so. This programme provides recipes and menu plans for meat eaters, vegetarians and vegans alike, focusing on eating more plants.

Q: What if I don’t like broccoli (or insert food here)?

A: This programme is both guide and teacher. For those that simply want to follow a day by day and meal by meal plan it is laid out for you or you can use the tools and information to craft your own meal plans. We also provide recommend additional nutritional support through whole food supplements. Want to see a sample of the suggested recipes? You can view some of our recipes here.

Q: Can I cancel?

A: This is a 12 month program with a monthly payment plan option.  If you try the program in good faith for 6 weeks and do not get any results, you can cancel and receive a full refund.   This is outlined in our Satisfaction Guarantee, you can read more about that here.  Full details on our terms & conditions, visit here.

Q: What if I try the programme and it doesn’t work for me?

A: To truly try anything you must give it time and trust in the process. This is what this process will teach you.  How to trust yourself and build the belief that you can do hard things.  No one can do it for you. Plus it takes more than 21 days to turn something new into a daily habit and it takes at least 28 days to notice true life changing results. So, if after 6 weeks of truly following the programme, you are not satisfied, I guarantee to refund your programme in full to you as part of our Satisfaction Guarantee.

Q: Do I have to do the workouts or can I just follow the eating plan?

A: The crux of this programme is based on carb cycling. This is an intentional variaion of your carbohyrate intake based on the workouts you will be doing to maximise fat burn and energy levels. Without the exercise, you will not be maximising your fat burning potential or helping your body to build lean muscle which is the key element in looking leaner and curvier

That said, following either the workout plan or nutritional plan will deliver short term results, just not maximize the fat burning potential of when paired together… like shampoo and conditioner!!

Q: How much time does it take each day?

A: The nutrition side should not take you any extra time—in fact it should take you LESS time than you’re currently spending prepping food, because it’s incredibly organized and strategic. It might mean you are doing things you are not used to doing or learning how to meal prep in advance.

As for the fitness & strength side, this is even better, starting with just 4 minutes a day and 3 training sessions a week you can build up to no more than 30 minutes a day 4 or 5 times a week. You will feel like you are doing less than you have ever before but getting the most amazing results.

Q: What happens if I can’t workout 3 times a week?

The magic number for exercising for a short term goal is a minimum of 3 (though 4 is better). This means at least 3 kettlebell workouts of 10-30 minutes in a week. (The first week is only 4 minute workouts so easily to fit into your schedule) We are talking less than 2 hours a week!

Q: I have never lifted a kettlebell in my life, am I strong/fit enough to do this programme?

A: What I love about kettlebells is that they are the perfect beginners strength training tool for women. They are compact, easy to use, effective and inexpensive and you can do so much with them from your own home. I currently have clients in their 50-60s who have never lifted a weight now leaner, stronger and fitter in a few weeks!

Q: Where do I get kettlebells from?

A: I have researched far and wide to find the perfect kettlebell for my goddesses. I have written a blog post about this and a whole video is dedicated to this in the classroom to aid in the process. A beginners kit should not set you back more than $40- maybe only $30.

Q: What is carb cycling?

A: A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In all of my programs, base our cycle on the workouts we will be doing to maximize fat burn and energy levels.

Q: Do I need a gym membership to complete the Sexy Strong programme?

A: No, this is a one of the key benefits of this programme that can save you time and money. The workouts are designed for easy to follow, quick and effective home workouts you can do in your bedroom, living room or garage. If you wish, you could easily do them in a gym with a small amount of space and only have to touch 2-3 kettlebells- making it a super safe way to train.

Q: Do I have to follow a strict meal plan?

A. I provide guidelines for each day of our food cycle. For example, on low carb day I will indicate that your goal is to consume less than 50g net carbs. I will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy. This is not a diet. It is a eating programme. You just need to learn what to eat in relation to your day and cycle.

Q: Am I required to be on Facebook to join the program?

A: We recommend this as a lot of the support, questions and motivation is deliverd in our 24/7 Facebook group. Most of my clients choose to join our Facebook community group for daily tips and accountability. While I do recommend you join the Facebook group, it is not required for participation in the program.

Q: Do I have to do the programme right away?

A: One of the best things about this programme is that you have FOREVER Lifetime Access to the information in our digital classroom but once you START the 6 week challenge – and if you are working towards the reward of the $197- you cannot restart. That said, you will only have access to the Facebook Community for the 6 weeks of your challenge and access to our Facebook community for the 12 months of your programme. This means you can start the programme today and in 6 weeks you then move into our VIP Community and the next step in your Superhero Body Shape Change journey.

Q: I have a back/shoulder/knee injury, how can I adapt the exercises?

A: If you have been passed by a doctor and physio to exercise, then you are still able to workout. All exercises can be modified. You may just need to reduce the amount of reps and exercise more frequently rather than for longer periods of time. 5 x10 minute workouts is better than 1 hour a week.

Q: I have lower back pain, will I have to restrict some movements?

A: Did you know that at least 1 in every 3 of my clients tell me they have lower back pain? What I love about kettlebells is that it is the answer to reverse lower back pain. The exercises will help to build up strength in this area to relieve pain and give you strength.

Q: I don’t want to get bulky from the weights, will they make me bulky?

A: Weights don’t make you bulky, eating cupcakes do! haha What I love about kettlebells particularly is you get strength training but in an easy to use and fun little bullet. This is what you need to get truly lean and toned. It was when Lisa made the switch to kettlebells and strength training, away from endless cardio, that she got her flattest stomach of her life and awesome arms too! If you look at her (all 5ft of fairy ninja) she has been lifting with kettlebells for 5 years and is by no means bulky!

Q: Aren’t kettlebells really heavy? What if I am not strong enough?

A: Kettlebells are designed to help you get stronger in a dynamic and safe way and work on the important posterior kinetic chain of your glutes, hamstrings, hips and core. Most of the moves we do work your lower body primarily. Any upper body exercises we do use a lighter kettlebell and help you to gradually build up the fitness and strength week by week. You will notice how quickly your body responds to these exercises for building strength as well as cardio vascular fitness.

Q: Do I have to buy protein powder or other shakes and pills?

A: We do advocate a Proothie- a protein smoothie as a cost effective and easy tool to help you to break your fast and reach your protein goals each day but this is not necessary if you are willing to eat additional protein and plants. That said, in my experience most women undereat protein by 100% and do not get enough essential phytonutrients in their diet which these supplements can bridge the gap for but it is entirely up to you.

Q: Can you confirm that there are no other charges or “hidden” costs beyond the initial investment?

A: Indeed we can confirm no hidden costs! Any applicable sales tax is added in the shopping cart. That’s it. There are no other charges. No recurring dues (unless you sign up for the payment plan). Any other products, supplements, equipment or special deals you ever see from me now or in the future are optional.

Q. Do you really answer questions in the Facebook group?

A: Yes, myself and my coaching team really answer your questions on the Private Facebook Group every single day. Every single member is important to me and if you’re struggling, I want to help you succeed. So if you’re interested in getting personal advice straight from Lisa and the other Warrior Goddess Body Coaches, now is the time to get onboard.

Q: Will this work in my country? I’m worried I won’t have access to all these foods.

A: Yes. We have members all over the world and you can adapt the food choices to work wherever you live.

Step 2 Questions

Step 3 The 28 Day Plan Questions

Phase 1 Questions