bais services

find your fit with bais

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What makes Bais Different?

Bais offers a tiered coaching structure designed to give you the level of support, clarity, and progression you need to build your physique properly.

Every tier is built on the same non-negotiable foundations:

  • Proper programming for muscle growth

  • Performance-driven nutrition

  • Routine + simple systems

  • Data-led progression

  • Clear execution cues

  • Structured weekly direction

No trends. No confusion. Just the fundamentals that work - delivered with precision.

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A woman in athletic clothing sitting on the floor with her legs crossed, smiling at the camera, with a large smartphone displaying a spreadsheet related to weight loss or fitness in the background.

The Daily Progress Review is what sets Bais apart. Most coaching checks in once a week - Bais tracks the inputs that actually drive results every single day.

You’ll track:

  • Weight, steps, calories, macros

  • Water + sleep

  • Hunger + mood

  • Cycle tracking

  • Anything that impacts training or routine

This isn’t busywork - it’s the difference between hoping you're on track and knowing you are.

Daily accountability creates clarity, consistency and faster adjustments. Clients quickly see what’s working, what’s holding them back and how their habits shape their progress.

It removes guesswork, builds discipline and turns your routine into something repeatable - which is exactly why Bais clients progress so reliably.

Simple data. Daily structure. Real results.

Daily Progress Reviews

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Begin your journey with Bais

The Bais Build

Structured Training + Nutrition Coaching

Built for women who want muscle-focused training, simple structure and an intentional plan to follow.

  • Bi-Weekly Check Ins

  • Daily Progress Review

  • Custom Training Program

  • Individualised Nutrition

  • 1:1 Messenger Support (3 Days/week)

  • Portal Access

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The Bais Method

A woman in a black sports bra working out with dumbbells in a gym.

Premium Training + Nutrition Coaching

Built for women who want premium guidance + feedback with advanced coaching.

  • WeeklyCheck Ins

  • Daily Progress Review

  • Custom Training Program

  • Individualised Nutrition

  • 1:1 Messenger Support (5 Days/week)

  • Premium Portal Access

  • Monthly Group Calls

  • 1:1 Call Access

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A fit woman with long dark hair standing with hands on her hips, wearing a white sports bra, red shorts, white athletic shoes, and athletic socks against a plain white background.

FAQs

  • The Bais Build gives you structured programming, performance-focused nutrition guidance, bi-weekly check-ins and reduced contact. It’s designed for women who want clear direction and progression without high-touch coaching.

    The Bais Method is the top tier - offering weekly check-ins, deeper feedback, higher contact, faster adjustments and more personalised guidance across training, nutrition, and routine. This also includes monthly group mindset calls and private calls available.

  • The Daily Progress Review is a system where you track the inputs that actually drive results - weight, steps, calories, macros, water, sleep, hunger, mood, cycle,and anything that impacted your routine.

    This system is what makes Bais different from most coaching.


    It gives your coach real-time insight into your consistency, patterns and progress so your plan is based on data, not assumptions.

    Daily accountability improves:

    • Consistency

    • Discipline

    • Accuracy

    • Awareness

    • Faster course-correction

    • Better long-term results

    It turns your routine into something predictable and repeatable - which is why Bais clients progress so reliably.

  • Yes. Bais coaching is built around hypertrophy, strength and structured programming - which requires proper equipment.

  • Yes. Both packages include personalised programming based on your goals, experience, and routine.

  • No.
    Bais is physique + muscle-first, structure-driven coaching. The goal is physique development, strength, proper fueling and long-term routine - not shrinking or dieting.

  • The minimum term for all Bais coaching tiers is 4 months.
    Muscle development, routine building and structured progression take time - not weeks.


    Four months gives you enough runway to establish systems, see measurable changes and build the foundation you actually need.

  • Bais is built for women who want:

    • Muscle-focused training

    • Structure, clarity, and direction

    • A consistent routine

    • A physique that reflects hard work

    • Proper programming, not random workouts

    • A simple nutrition system that supports performance

    • To stop guessing and start progressing

    It’s ideal for women who:

    • Already train or are ready to commit

    • Prefer weights over cardio

    • Are done with dieting or shrinking themselves

    • Want results based on logic and structure

    • Value direct coaching, not emotional hype

    Bais is not for women looking for weight-loss challenges, quick fixes, chaotic eating patterns or empowerment-style fluff.

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Client Testimonials + Results

  • Two women in a side-by-side transformation photo. The woman on the left is wearing glasses and a pink bikini, while the woman on the right is in a white top and green lace underwear. Both appear in a home setting and are showing fitness progress.

    "You’ve made me believe in myself more than I ever have. I have pushed myself to my absolute limits."

  • Side-by-side images of a woman showing her fitness progress. Left image: wearing underwear and showing tattoos, inside a room. Right image: wearing a black swimsuit, posing in a gym.

    "My life needed someone like you to give me drive and ambition back for my career, personal growth and fitness."

  • "I feel like a new person, inside and out! I feel healthier, stronger, confident and more determined than ever!"

  • Before and after weight loss photos showing a transformation of a woman in athletic wear. The left image features her in a light blue outfit and the right image shows her in a peach-colored Calvin Klein set, highlighting changes in her physique.

    "I always thought I had rubbish will power but I’ve built so much resilience through coaching and proved myself wrong!"

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Book a Call

If you’re ready for structure and a plan that actually builds your physique, book a call with Lottie.
On the call, you’ll cover:

  • Your goals and the physique you want to build

  • Your current training + what’s holding you back

  • The routine and structure you actually need to progress

  • How Bais coaching works

  • Which tier fits your lifestyle and goals

By the end, you’ll have clarity on your next steps and whether Bais is the right fit for you.

If you want real direction - start here.

Book Here