9 Week Challenge


Rachel Smith

Start Date Extended!

I want to tell you about our amazing 9 week program that’s going to

bring back your confidence and make you feel amazing!

We’ve developed a 9-week fat loss program that’s unlike anything you’ve ever tried in the past.

Training has begun (6th Feb) but we have a Few Extra Spots so we have extended the start WINDOW to Mon 27th Feb or until Booked out!

If you start later than some of the others then you will finish a bit later, but everyone will do the full 9 weeks!  Awards and calculations will be calculated once everyone has completed their 9 Weeks.

Why are you here?

  • Maybe your clothes are getting a little tighter than you remembered?
  • Maybe you saw a Facebook “memory” and you were a little thinner back then?
  • Maybe you’re just dead sick of being tired all the time?
No problem.  Stick with us because we’ve got your back!

Fantastic Work

Before and After

There are a lot of weight loss programs out there, and most of them involve taking some kind of shake or calorie counting to lose weight.  Which works in the short term, but is not sustainable in the long term.

Well, that’s not what our program is all about.  Not only can you lose weight on this program, but it’s based on REAL FOOD so you don’t have to keep buying shakes to make the results last, AND because it’s not just a short term intensive action plan, you can adhere to this program forever so the longer you keep it up, the more you’ll lose – until you’re a regular, healthy bodyweight.

The Nutrition Program was formulated keeping a number of factors in mind, such as maintaining high energy levels without creating blood sugar spikes and drops, optimal digestibility, individual requirements (the program is flexible), variety, budget and prep time.  So you aren’t going to be spending hours cooking strange meals and searching for weird things in the supermarket aisles.  You also don’t have to eat anything you really don’t like!

Secret # 1

Getting the body you want is NOT about spending hours on the treadmill or those arduous cardio sessions!  The longer and harder you train does NOT necessarily equal the greatest results – Thankfully!  It has been proven in studies that long cardio sessions alone will not decrease body fat.  You might get fitter, but you will not get lean without doing something else as well.

Secret # 2

Getting the body of your dreams is NOT about restrictive diets and counting calories OR EVEN ‘calories in v’s calories out‘.  That model has also been debunked, though it is still taught in most places.  You do NOT have to go hungry to lose weight and look and feel great!  Calories are NOT all created equal, so counting them doesn’t even make sense!  We will show you how, by eating the right foods, you can eat as much as you like and still tighten up your body.  It’s about a good nutrition plan, not a restrictive and temporary diet.  As soon as you finish a temporary diet, if you go back to eating the same, then you will also go back to the same weight.  1+1=2.  The state of your body is due to the state of your lifestyle and you cannot lose weight and then return to your previous habits, without putting it all back on again.  Short term diet = short term results.  Lifestyle change = lifelong results!

Secret # 3

Low fat, low salt, low carb foods are NOT your friends!  They’re NOT good for you!
All “diet” drinks and foods are highly processed and high in toxic rubbish which is considerably worse for you than the scapegoat they are presenting.  If nothing else, pleeeeease stop trusting the people making money from killing you slowly and making you glow in the dark!

This program is NOT going to help you lose weight if you’re

Feeling Much Lighter

Before and After

  • already underweight or
  • already a healthy body weight –

because it will not take you beyond what’s healthy for your body – however we can all benefit from a bit of a cleanse, tightening up those muscles and some increased fitness from time to time!

We don’t JUST put you on a real food diet

We also make a couple of supplement recommendations (you can choose your own brand), we provide all the exercise you need and we measure your progress to make the program super effective and keep you accountable!

If you want to know more about what’s involved, just keep on reading below!

There is no substitute for external motivation and coaching from experts who have achieved see-it-in-the-mirror results for other people just like you.

It’s the biggest secret to success.  Just give us the chance and we’ll prove that to you (you’ll be amazed by the results).

Ian Before and AfterIan:
“I’ve been overweight for years and with older age creeping up, I felt it was time to do something.  The issues of heart risk factors such as age, being male, obese, with high cholesterol, high blood pressure and being a heavy drinker plus aches and pains made it easier to talk myself into taking some responsibility for my health and fitness with a small push from my partner.  We made the commitment together.  It has been great, and I didn’t find too many issues holding me back once I made my mind up.
I have just finished the 12 week challenge, but just started down the road to a healthier life.
Thank you Rachel!”

“The Entire Program is Just 9 Weeks!”
“My name is Carlene and I’m 29 years old.Carlene Boxing at BodySmith Fitness

I’ve never been a fan of gyms – the ones I’ve been to always made you feel out of place and had a cold feeling as far as a welcome – until I came to BodySmith Fitness!

It has such a great feel and the people are amazing and friendly.

Everyone, whether it’s a member or trainer, are always willing to help if you need to know anything or be shown how to use equipment!”

Another Common Myth

Your body fat is NOT primarily for the purpose of storing energy!

Your body is not confused, thinking you are struggling to survive out in the middle of some post-apocalyptic wasteland, desperately packing away supplies in the pudge-pantry, ready for the long cold winter.

Again, this is faulty logic and faulty teaching we have put up with for decades.  Your body fat is quarantined excess sugar and toxins that you have put into your body; and once it has been quarantined as fat, it must be dealt with as a toxin.  When your body has the resources the fat is broken down and oxidised.  Then it is effectively breathed out through your lungs!

For example: Being fat does not make you a good long distance runner, even though we have been led to believe that it is energy stored up for later.  If it is not able to be burned off quick enough to feed muscles, then it is NOT energy stored up for later!

At BodySmith Fitness, we’re running the PERFECT program for you…

To Do It Our Way…

Step # 1

You don’t need to spend hours on the treadmill!  Your training will be shorter, more intense bursts of heavier, compound exercises using large muscle groups, not a marathon.  Your muscles partly work as sugar sinks.  The stronger, denser or bigger muscles are, the more sugar they will pull from your blood after you use them, keeping your blood sugar levels more stable.  This doesn’t mean you need to get big muscles; dense muscles work well too.  Get stronger = shed fat.

Step # 2

All you need to do is understand nutrition and you will not be duped by food producers any longer.  The problem is that most nutrition education is produced BY the food companies.  Your body was designed very well – you should not have to micro manage every little thing to maintain a good body.  Just eat the right things and you will never have to go hungry to get and keep a good body!  We provide a well balanced nutrition guide and coach you through this side of your routine as well, to make it as easy as possible and give you plenty of options.  99% of people cannot maintain a strict dietary lifestyle, so unless you want to compete in bodybuilding competitions, it’s just about understanding nutritional guidelines, the reasons for them and then living within those boundaries.  This gives you options, and frankly, it means it doesn’t suck the enjoyment out of life!

Step # 3

Basically turn everything upside down.  Eating fat does not make you fat.  Sugar is bad, but not as bad as what they replace it with, and we’ll deal with that.  Salt is not bad, but it must be quality salt, NOT regular table salt, which is bad.  Low carb (even) is not necessary, so long as it is balanced out with protein, vitamins and minerals.  Basically, if they’re selling you a form of processed food, then ignore their nutritional advice.  We will recommend the right supplements for you to get the best results – and it isn’t going to cost you mega bucks and you won’t be swallowing a pharmacy!

Elaine before and afterElaine:
“After seeing the advertisement on Facebook, I knew this was what I needed to get me motivated to lose the weight that kept creeping on, after years of yo-yo dieting. The meal plan was easy to follow and I found the shopping lists really helpful.  I never felt hungry.  Each exercise session was different and with every week I challenged myself more to improve my fitness level.  Around the 8 week mark I struggled a little but pushed through with motivation from my partner and Rachel.
I still have a little way to go but this has been a great start for a healthier lifestyle!  I will continue!”


What is Included in the 9 Week Program?


  • You get pre, mid and post body measures including bodyfat percentage with our high-tech ultrasound device that allows you to SEE your fat and muscle layers so you can see them change over time!  You also get to take home the 4-page reports!
    (Valued at $47 EACH!)
  • You get team training up to 3 times per week to help keep you accountable!
    (Value ~$540)
  • You get exercise programs sent to you so you can still train if you are busy or super shy and you can also get the absolute most out of your 9 weeks!
    (Value – $67)

  • You get a full nutition program with shopping list, recipes and lots of hints and tips including supplement recommendations – no specific brand required!  All your meals are planned for you if you wish!
    (Value – $127)
  • You get access to the Facebook group so you can swap success stories and pitfalls with your team!
    (Value – priceless)
  • And you get daily emails to keep you on track!

That’s $875.00 worth of Real World Value


But that price point would probably exclude too many local people from changing their lives, so we’re not going to charge anything close to that!

Just $45/week!

Stick with us for 9 weeks that will change your body and your life.
It’s that simple.

Come and see us in-store to setup weekly payments.

Weightloss Disclaimer!

Ok, so here’s the thing, there do exist some REALLY quick ways to lose weight! (if that’s what you need) 
This is not one of those!
None of those ways are healthy and none of those ways are conducive to keeping weight off.  Most people who lose weight on diets or extreme training programs or meal replacements or drugs or significant supplement programs, will gain it back again, if they even manage to see out the program.  A diet is, by nature, a short term fix.  Your shape and weight and body composition is a direct result of your lifestyle, so as soon as your lifestyle returns to normal, so does your body return to it’s ‘normal’ state, based on your given lifestyle.  If you want your body to change and stay changed, then YOU must change your choices and your lifestyle in a more permanent way.  Lifestyles don’t change overnight and they are difficult to alter in any extreme fashion.  Therefore extreme diets and extreme weightloss measures don’t produce long lasting results.
We show you how to get healthy and fit!  Weight loss is a direct result of getting fit and healthy and this kind of weight loss is a sustainable product of our unique program!

If you are not ready to change WHO you are, this program isn’t for you yet!

Again, there are only very limited places available, so please, if you are not ready to hear what you need to hear or make the commitment, then leave the spot for somebody else.  We don’t need your money and we do want to see lives changed!  We have a list of success stories because our whole program is about keeping it real!  If something is not sustainable long term, then we don’t ask you to do it.

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Who Is This For?


This special program is designed specifically for Southern Adelaide residents who want to lose stacks of fat in 9 weeks, quickly, safely and naturally, while making friends and having fun… and are ready to fully commit to themselves and to our proven program.

Because now it’s time to take care of you!

Well on his way

Before and After

But you need to hurry because we can only accept 20 clients into this program and it starts February 6th!

Look, you’ve read this far for a reason… you want your best body as quickly and certainly as possible.  And that’s what we’re promising you.  If you’d prefer to speak with us before committing, call 0401 118 962 and mention that you’re interested in the 9-week program.

Hundreds of Southern Adelaide residents have come to us for various reasons, and they stay because they are made to feel welcome, valued and they get results when they train with us.

So now there’s just one question… “Are you worth it?”

Are your body, health, fitness and how you feel about yourself worth $45/week?  That’s the bottom line.  If you’re worth it, then make the commitment right now before all the spots get filled!

If you don’t feel that you’re worth even $45/week, then we have some work to do, but I guarantee you will really start feeling better about yourself once we get your blood pumping and your energy levels increasing, and sooner or later you will have to make a decision about your future!

Do it NOW!  Make this commitment to yourself!

We look forward to meeting you and getting you the body you’ve always wanted.


What You Can Expect…

Check out her waist line

Before and After

  • Get fit and toned so you look great in your clothes, your bathing suit and your birthday suit.
  • Get FAST body transforming results – with this level of accountability, combined with our proven program, the results come quickly.
  • Discover simple ways to make the right eating choices at home and when eating out (without dieting).
  • Cut exercise time in half. You’ll be shocked by how effective the right kind of exercise really is!
  • Get and keep your ideal weight… FOR LIFE.  We empower you for a lifetime of fitness that makes you feel like a million bucks every single day.
  • Dramatically decrease stress Stress kills your enthusiasm, your energy and harms your immune system.
  • Lose fat in those annoying trouble spots.  Jiggly tush, thighs and arms, cellulite, a tummy you just want to hide?  Gone, gone, gone and gone!
  • Have 3–4 times more energy.  Imagine how that would make you feel and perform!
  • Fire up your metabolism and burn fat 24 hours a day.
  • Get ‘those’ looks again from your spouse (and even complete strangers).
  • More confidence nothing makes you feel better about YOU than being fit, toned and looking terrific!

Week 1

  • Consultation and Evaluation
  • Weighs and Measures
  • Nutrition Program
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement

Week 2

  • Nutrition Program Continued
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement

Week 3

  • Nutrition Program Continued
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement

Week 4

  • Nutrition Program
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement

Week 5

  • Nutrition Program Continued
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement
  • Weighs and Measures

Week 6

  • Nutrition Program Continued
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement

Week 7

  • Nutrition Program
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement

Week 8

  • Nutrition Program Continued
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement

Week 9

  • Nutrition Program Continued
  • Physical Training – Mon 7:30pm
  • Physical Training – Wed 7:30pm
  • Physical Training – Sat 10:30am
  • Facebook Group Encouragement
  • Weighs and Measures
  • Consultation and Evaluation

Just $45/week!

Stick with us for 9 weeks that will change your body and your life.

Come and see us in-store to setup weekly payments.

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OK, Where…?



BodySmith Fitness front elevation

Facing David Witton Drive
Right next to Haggle Co.

Your Nutrition and Lifestyle Coach


Rachel Smith

Rachel comes to you with a Physiotherapy degree and has an extensive understanding of the human body, both anatomically and physiologically.
It is her firm belief that calorie counting and reduction is the WORST way to lose weight in the long term, and that the human body can consume many healthy calories without gaining weight.
Rachel has a history of being involved in physical activity for much of her life, including gymnastics, olympic weightlifting, and karate.
Rachel gets you started on your challenge by discussing goals and your current position, and any other concerns.

Your Physical Training Coach


Danielle Szpunar

Danielle is your trainer for the 9 Week Challenge. Danielle has an excellent eye for detail with exercises and is able to make training challenging, safe and fun! Danielle has experience in core rehabilitation, bodyweight and strength training. She strongly believes that the right type of exercises can improve body health, posture, core strength and overall improvement of strength and fitness.

“Fitness should be enjoyable and challenging, and my goal is to help you through this journey and show you it can be!”

Frequently Asked Questions

No (but you will get best results if you do)!  Three workouts are emailed to you during the program with links to videos of how to do them so you can’t stuff up!  The exercises classes are focused on group activities so you make friends, work together, encourage each other and improve confidence!

Vegetarians, yes, with some modifications. It is not a program designed for vegans and the results would likely not be as good as they are for omnivores.

The nutrition program is NOT designed to be a rapid, unsustainable weight loss diet.  It is a program that you can continue indefinitely and if you have the weight to lose, you will continue to lose weight for many weeks on the program.
There is variety, and you can choose variations as you desire while working within the general parameters.  There are a few strong recommendations of foods and additives to avoid.
Past participants have scored the food ranging from 8 to 10/10 and have reported very little to no hunger or cravings.

That depends on how long you normally take to prep meals – the program is designed for simplicity and short prep times so you’re not creating roast dinners or doing crazy recipes – it’s simple and easy for anyone.
Lunches and snacks might take 15-20 minutes prep time the day before.

This is primarily a FAT LOSS PROGRAM. Past participants have all shown positive changes in body fat percentage, centimetres lost, waist to hip ratio and/or kilos lost. Your devotion to the program and your starting position will greatly influence your individual outcomes. You are likely to see some positive changes in muscle composition as well. In the future we may design a program for muscle gain.

Depending on the type of medication, you may not experience the best results. Particularly antidepressants, steroidal medications and hormonal contraceptives can be a barrier to your success. We firmly believe that the human body was designed to operate successfully for many years without the need for the vast majority of medications, and indeed some past participants have successfully come off medication as a result of the health benefits they achieved by using our program.

No! All fitness levels are welcome and although you may struggle through the classes at the start if your fitness is low, everyone will be working at their own fitness level and will be struggling right along with you!

When you get the nutrition program, you will understand the number of hours it has taken to complete. At 82 pages, it is a very large document. Add to that the man-hours taken to put together the daily emails, do your measures at both ends and the middle, take your 3 weekly fitness sessions and present this page to you, and you will see that you are getting great value for only $45 per week! Not only that, but you get to keep the nutrition program and home exercise programs forever, so you can continue to enjoy the benefits for a very long time! Now imagine you also do so well over such a long time that you ditch some medications and completely turn your life around, and you will see that this program is actually very under-priced.  This is just a short program to give you a taste-test of what we can offer you over a longer period of time!

Everybody is different. Certain body types will experience a dramatic change after just a short time and others will only see a small result initially but will be able to build on that result over months. Kyle lost 5.5kg over 3 weeks, right off his belly!  It really takes 14 days to adjust to doing the exercises and stop getting so sore if you’re not used to training, so give yourself some slack and enjoy the process.
Those who have more weight to lose will see a more dramatic result on the scales and centimetres, however the visual changes may be less obvious. Some of the factors that will impact your result include:
Current starting weight compared to healthy weight.
What types of food/drink you normally have.
Current muscle bulk.
Gender.
Age.
Medications.
General health.
Lifestyle (sleep, stress, work, normal activities).
Support from family/friends.
Injuries.
Fitness class attendance and adherence to the program.

These aren’t disclaimers, they’re simply facts.
Everybody is different. Let’s see what you can achieve!

The winner is not solely defined by the most weight lost, most centimetres lost or most fat lost. There are multiple ways to earn yourself points towards the win!

Why the Points System?
Because it’s not just about a short term fix. To be successful in the long term with health and fitness, you have to establish good habits and immerse yourself in the culture and community that will encourage and support you. The biggest killer of health and fitness goals is people choosing to isolate themselves rather than lean on their support network!  So the system is designed to ensure you make it known to the world what you’re doing.  That helps to keep you accountable to the people watching you!

How to earn yourself points towards the win!
What to do: Point Value
Share the 21 Day Challenge Facebook ad before the challenge starts (be sure to set it to “Public”) 1 point!
Share Facebook 21 Day Challenge event (be sure it’s set to “Public”) 1 point!
Friend signup for the challenge 5 points!
Photo of meal/meal prep on Facebook and check-in (not in group) 1 point each (up to 9)
Review us on Facebook 1 point!
Review us on Google 2 points!
Show up to each training session 1 point per session! (up to 27)
Email your nutrition record each week to admin[at]bodysmithfitness[dot]com[dot]au 1 point per week! (up to 9)
Check in on Facebook at training 1 point per session! (up to 27)
Weight loss per 500g 1 point per 500g!
Post into the Facebook Challenge Participants group – recipes, feedback, video workout, questions, whatever 1 point per post! (up to 5)
Written testimonial + selfie 2 points!
Video testimonial 5 points!
Bonus points – for activities as we decide! ?!?!
Bonus points for spirit or amazing results Danielle allocates 1, 2 or 3 points overall!

We also allocate teams and team points to help you stay accountable during the challenge!

If you still have more questions, just give us a call on 0401 118 962.

Just $45/week!

Stick with us for 9 weeks that will change your body and your life.
It’s that simple.

Come and see us in-store to setup weekly payments.