Online female fitness coaching · Pre & post natal certified
Feel empowered.Become powerful.
I build strong women through fitness, education, nutrition and mindfulness. Join the Fem Empire community and get a meal plan, macro targets and a training program written for your body and your goal, with a coach and a team of strong women in your corner every week.
Choose your goal
One community. Every stage of life.
Every plan starts from where you are now. Your calories, macros and training split change with your goal, and they keep changing as you progress.
Lose weight
A sustainable calorie deficit that keeps protein high, so the weight you lose is fat, not muscle.
- Moderate deficit, no crash diets
- Strength training to keep your shape
- Weekly weigh-ins and measurements
Gain muscle
Progressive overload in the gym and enough food to grow. Built for women who want to get strong and look it.
- Small surplus with high protein
- Program with planned progression
- Technique feedback on your lifts
Improve overall health
More energy, better sleep and a healthier relationship with food, with training that fits your week.
- Balanced eating at maintenance
- Habits and routines that stick
- Mindset coaching alongside training
Pre & post natal
Safe, qualified coaching through pregnancy and after birth, so you can keep moving with confidence and rebuild your strength.
- Training adapted to each stage
- Gentle, progressive return postpartum
- Nutrition to support you and baby
How it works
From sign-up to first PB.
Join online
Sign up and tell us about your goals, training history, food preferences and the time you have each week.
Get your plan
Your training program, meal plan or macro targets, and first micro goals are written for you.
Build your habits
Log your workouts in the app, use your habit tracker, cook from the recipe book and message your coach whenever you need.
Weekly check-ins
Progress reviewed every week, with your plan adjusted and new micro goals set to keep results coming.
Free tool
Estimate your macro targets.
A starting point based on the Mifflin-St Jeor equation. Your coach refines these once she knows your training, history and how your body responds.
Your estimated daily target
Maintenance is about 0 kcal. This estimate is general information, not medical advice.
Get my numbers personalisedReal results
Women of the Empire.
Real Fem Empire clients who put in the work. Every journey is different and results vary, but none of them did it alone.
BeforeAfter
BeforeAfter
BeforeAfter
BeforeAfterFrom day one we just clicked. Sami was super encouraging from the beginning, she saw how much this meant to me and pushed when I needed it. She always tailors to her clients’ goals, and I’ve never been more comfortable with a trainer than I am with Sami.
She tailored a training program to suit all of my prior injuries and fitness goals, and a nutrition plan that was flexible with what I ate and my busy work schedule. I didn’t feel like I was missing out on my favourite foods. After 8 weeks I lost over 30cm off my body, thanks to Sami’s help!
Sami is extremely person-centred and always ensures the training programs and meal plans are a good fit for myself and my lifestyle. She is always keeping me accountable to make sure I am achieving my goals. I highly recommend Sami and the programs she offers!
When starting with Sami, I had never had a PT before. I was self-conscious and didn’t know how to set realistic goals. After only a couple of weeks not only could I see results, but I felt the happiest I had in a long time! When I struggled, Sami was non-judgemental and helped me get back on track.
Programs & products
Join the Empire.
All coaching is online, so you can train with us from anywhere.
Custom training, a meal plan or macro targets, micro goals, habit tracker, the recipe book, weekly check-ins and 24/7 coach access, all managed in the Fem Empire app.
See everything includedThe High Protein Recipe Book: breakfasts, lunches, dinners, treats and smoothies, with two weekly meal plans and shopping lists. Free with online coaching.
See what's inside
Join the Empire today.
$99 to sign up (onboarding and your first week), then $49 per week.