Black background with red text that reads 'welcome to paus'

Build your Bais.

A young woman with long dark hair and light skin wearing a white sports bra, red shorts, and layered necklaces, sitting against a plain gray wall.

Build your Bais

Most women aren’t failing because they lack motivation. They’re failing because they lack structure and a solid foundation.

Bais solves that with clear programming, performance-driven nutrition and simple systems that make training repeatable long-term. No more random workouts. No more under-eating. No more starting over.

If you want shape, you need muscle.
If you want muscle, you need proper programming.
That’s what we do best.

Build Your Bais
Multiple smartphone screens displaying fitness tracking and diet data, with a central image of a woman in workout attire smiling, and the word 'bais' overlaid.

WHO BAIS IS FOR:

Built for Women Who Train With Intent

Bais is designed for women who:

  • Train consistently + want to take their physique seriously

  • Want muscle, strength and visible development

  • Are seeking Gym Based Programming

  • Value progression, execution and precision

  • Want structure, routine and simple systems

  • Are done with health trends

  • Want coaching that is direct, logical and effective

If you train hard but aren’t seeing the results you should - Bais is for you.

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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

Learn more

The Bais Method

A woman in workout attire lifting 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

Learn more

Inside Bais Fitness Coaching

  • Mobile app screen displaying a nutrition tracking dashboard with a red header, large white letter 'b' with an exclamation point, and a section on macro distribution with a donut chart showing protein, carbs, and fat percentages.

    Strategic Nutrition

    Our focus is on getting your calories up whilst getting you to your goals. We focus on sustainable, long-term nutrition that sees your results lasting for a lifetime.

  • A smartphone displaying a spreadsheet with dates and weekly data, highlighting weekly averages and gains/losses in red, with a large red letter 'b' and a white stripe at the top.

    Daily Progress Reviews

    Most coaching gives you a check in every week or two but nothing in between to keep you on track. At Bais, we track your progress daily so we can intercept quickly and keep you on the right path.

  • Smartphone screen displaying a workout app with a red and white theme. The app shows a large red section with a white lowercase 'b', and below it three workout options named 'Full Body 1', 'Full Body 2', and 'Full Body 3', each with estimated durations and number of exercises. The navigation bar at the bottom includes icons for Home, Calendar, Workouts, and Goals, with the Workouts tab highlighted.

    Customised Training Programs

    Our programs are tailored to your goals, lifestyle and availability. We work with busy entrepreneurs, shift workers and everyday women who have stretched schedules. We keep training intentional and sustainable.

Build your Bais
A woman in a white sports bra and red shorts sitting cross-legged with a smartwatch on her wrist, next to a large smartphone displaying the same woman in a similar pose, with the text "A Simple Guide To Macro".

Client Results + Testimonials

  • 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 + prove myself wrong!"

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