WHO IS PROJECT180 FOR?
The woman who's tried everything before, and while it may have worked at the time, it didn't stick.
Project180 is for the woman who wants to:​​
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build muscle & lose body fat
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be healthy & confident
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understand why she self-sabotages
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finally break old patterns
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change her thoughts & her body at the same time
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feel connected & supported
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improve her relationship with herself & others
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form friendships with women living a similar lifestyle
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learn the science behind sustainable change
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take action for 6 months inside a powerful community
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attend in-person events (if in the Toronto area or willing to travel)
WHAT IS PROJECT180?
A 180-day coaching experience
to help you turn your life around
and take control of your health,
your body, and your mindset.
You’ll work 1-on-1 with your expert LadyTheFUp coach for all things fitness and nutrition while being part of a community of women who are done playing small - women choosing to show up, look internally to ask the hard questions, and make themselves a priority again.
No quick fixes. No crash diets. No hours of cardio each day.
Just real structure, real support, and real results that last.
Every part of the process is personalized to your goals:
improving body composition, hormone health,
sleep, energy, mood, mindset, and confidence
so you don’t just change for 6 months…
you change for good.
WHY 180 DAYS?
Because sustainable change
is a biological process,
not a willpower contest.
It takes 6 months of consistency while feeling supported and connected for the nervous system to feel safe with behaviour change.
Not 21 days. Not 60 days. 6 months.
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The brain and body need time, repetition, and safe contexts to reorganize circuits, renormalize stress systems, and convert deliberate actions into automatic habits.
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Neuroscience research demonstrates that a six-month time window, with gradual skill-building and social support, produces far more sustainable change and maintainable results than short, intense bursts.
Project180 is more than a physical transformation...
MINDSET 180
LEARN ABOUT YOUR NERVOUS SYSTEM
Ever done something you know doesn’t align with your goals? Almost as if you’re on auto-pilot? We teach you about the nervous system’s role to keep you safe, even if it seems misaligned with
who you want to be.
UNDERSTAND
"SELF SABOTAGE"
Binge eating, shutting down (freeze state) or making other people/tasks a priority over your own goals are protective reflexes your system has learned. Project180 helps you notice these patterns using a curious and compassionate mindset.
UNLEARNING ALL-OR-NOTHING THINKING
Learning to overcome all-or-nothing thinking encourages a balanced approach to health and fitness, helping participants to acknowledge progress both physically and mentally without requiring perfection.
THE 180 COMMUNITY
Engage & connect with the other ladies on the same journey as you. Women who join Project180 commit to sharing, interacting, and contributing to our exclusive online community space. Our goal is to build a space where women can feel safe, heard, and supported by more than just their coach.
THE PROJECT 180 COMMUNITY INCLUDES:
PRIVATE ONLINE COMMUNITY SPACE
Social media profiles (such as Facebook or Instagram) not required! Share your wins, your struggles, your reflections, your favourite recipes and your sweaty selfies along the way! View & comment on shorter mindset videos outside of our expert sessions.
NO JUDGEMENT OR END-OF-PROJECT JUDGING
Focus on supporting each others' progress rather than being competitive.
There are no "project winners" or top 3 placings at the end of the 180 days.
EXCLUSIVE LADYTHEFUP MERCH / APPAREL
Each woman who joins Project180 will receive 1 piece of LadyTheFUp clothing and a LadyTheFUp notebook to take notes during the expert-guided mindset sessions.
PROJECT180 PODCAST CLUB
(OPTIONAL)
Like a book club, but instead of reading, we listen. Less time than a book club, and you can do it while you workout, walk, clean, or drive. Every other week we will share a selected podcast episode focused on health, fitness, and mindset for ladies to listen to. We then come together virtually to share insights, personal experiences, and reflections inspired by what we’ve heard, and then translate those ideas from experts into small, real-world actions.
IN-PERSON FORM CLINICS
Each woman will get 1 complimentary ticket to a LadyTheFUp in-person form clinic hosted at Hammer Fitness HQ in Scarborough to get hands-on feedback about their exercise execution. Those that aren’t local or willing to travel to Toronto will have a virtual session with their coach instead.
ATTEND THE FIRST EVER
LTFU WOMEN'S WEEKEND
Each woman will get 1 complimentary day-pass to the in-person 2026 LTFU Women's Weekend event with lunch provided, on a TBD weekend in the Toronto area. Overnight accommodations may be an optional add-on.
PHOTOSHOOT ADD-ON
(OPTIONAL)
Want a physical goal to work towards during the 180 days? We’ll be hosting a LTFU photoshoot weekend in late April / early May 2026 in the Toronto area with some of the best photographers in the Canadian fitness industry. Professional hair & make up will be available.
MEET OUR EXERCISE PROFESSIONALS
The expert LadyTheFUP women that guide you 1-on-1 through your 180 days of lifestyle coaching with an approach that is flexible, 100% personalized, and built around the reality of your life.
1-on-1 coaching includes:
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24/7 messaging and support from your coach, with replies always within 24 hours
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Weekly progress check-ins with video feedback
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We tailor your program to your unique goals, metabolism, experience, and schedule
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Balanced, realistic training and nutrition plan with strategic fat-loss/cutting phases if desired
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Resistance training and cardio programming with as little as 3 workouts per week
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Nutrition programming, but macro tracking +/-5g is not mandatory
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Learning how to include meals out, travel, and alcohol and still see progress
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Adjusting your plan for seasons of life, goals, vacations, stress, family commitments
MEET OUR EXPERT GUESTS
LEADING OUR EXCLUSIVE
INTERACTIVE & EDUCATIONAL CALLS
Women with expertise outside of the LadyTheFUp coaches' scope of practice
The physical and mental health curriculum over the 180 days will educate, empower, & bring awareness to begin to rewire automatic patterns and shift from being self-critical and stuck to self-compassionate and aware. Live calls and educational videos will cover:
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what true self care & compassion looks like
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how to navigate challenging life stressors & circumstances
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how your nervous system drives “self-sabotage”
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how to notice and reduce overwhelm, emotional eating, stress and shutdown
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how to stop all-or-nothing thinking
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how to notice and shift automatic people-pleasing tendencies where you'd usually put your personal priorities last
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how to build safety with consistency & connection
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how to make small actions more automatic
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This curriculum is designed to fit your life, not overwhelm you. It will require roughly 1 hour of time invested per week. Replays will be available.
READ WHAT OUR LADIES HAVE TO SAY ABOUT THEIR LADYTHEFUP EXPERIENCE
