LOVE Month is officially underway 💖
And we’re celebrating with this week’s LOVE YOUR STRENGTH – 5 x 5 x 5 White Label Workout of the Week.
Plus – I’m also sharing my top 3 onboarding tips on what to do with a new client in the 1st 7 days. If you’re wondering how to best coach new clients, I’ve got ya!
Let’s kick things off with this week’s freebie workout …
Love Your Strength 5x5x5 White Label Workout of the Week
It’s just 5 reps!! Anyone can do 5 reps, right??
But … it’s 5 reps of 5 exercises … repeated 5 times.
Now we’re getting spicy 😏🔥
This workout uses dumbbells … or invite your clients to modify to just bodyweight if that’s more their vibe.
- It’s focused.
- It’s strength-driven.
- It helps clients feel strong + successful
- As always, this workout is 100% white label.
That means you can:
✔ add your logo
✔ adjust colours, fonts, and styling
✔ brand it to match your business
✔ and share it with your clients as your own
Simply let your clients know that you work alongside an Online Fitness Specialist — and that your workouts are intentionally designed and delivered as part of a bigger coaching team.
This works so well for thousands of coaches that use these workouts around the globe each and every week!
Download your free white label workout files (choose your format):
NOTE: This is my weekly gift to you .. because I believe coaches deserve tools that make their lives easier and their businesses more profitable. And I truly DO believe we ARE a team in this together. Enjoy your weekly freebie workouts … with love!
How to use this Workout with your Clients …
Here are a few easy ways to plug this in right away:
Option 1 — Confidence Builder
Use this as a standalone workout for busy days when clients want something quick but effective.
Option 2 — Bonus Workout
Drop it into an existing program as a “strength focus” or “feel-good” day.
Option 3 — New Client Week
This is GOLD for onboarding — simple, approachable, and confidence-building.
Here’s a ready-to-post Caption you can use …
You can copy/paste something like this:
💖 LOVE YOUR STRENGTH – 5 x 5 x 5 💖
Today’s challenge is simple …
Just 5 reps. 😏Yep — you can absolutely do 5.
We’re doing:
✨ 5 moves
✨ 5 reps each
✨ and then we repeat it…Once feels easy.
Twice feels doable.
By round five? You’ll be smiling like “ohhh ok… I feel that.” 💪This workout is sneaky in the best way — it builds strength, confidence, and momentum and it is OH SO FUN!!
Move with intention. Notice how each round feels stronger than the last.
Five reps.
Five moves.
Five rounds.You’ve got this — and I’ll be right here cheering you on 💖 Drop a comment when you’re done 💪
And if you loved it, invite a friend to try the 5 reps too!
Feel free to use this exactly as written — or make it your own.
That’s the magic of white label ✨
Coach-to-Coach Tip for this week: What Really Matters in the 1st 7 Days …
After years of coaching … and working with thousands of coaches around the world … here’s what I’ve seen again and again:
The first 7 days are absolutely key.
Coaches who get this right understand that this phase is all about relationship, reassurance, and rhythm.
When a new client starts, it’s not about finding the perfect workout … it’s about creating the right experience.
For newbie clients it’s more about the FEELING. They typically want to feel:
✔ supported
✔ seen
✔ guided
That’s why I love partnerships like this.
👉 I take care of the workouts for you.
👉 You get to focus on the connection.
When the workouts are already designed, tested, and ready to go … it frees you up to do the work that truly builds long-term clients.
Here are my Top 3 Focus Areas for the First 7 Days … things you can start doing immediately with every new client:
1. Be Their Cheerleader
In week one, your job is to help clients see their success through your eyes. I love to say “SHARE YOUR GLASSES with them so they can see through your lenses!”
Celebrate them:
- showing up
- completing a workout
- trying something new
- staying consistent
You see progress before they do … and when you reflect it back to them, confidence grows fast!
2. Create Safety & Support
Let clients know:
- how to reach you
- when you’ll check in
- what support looks like
Clear support builds trust. Tust builds consistency. Let them know you’re there for them – and how to reach out.
3. Set Simple Direction
Week one doesn’t need big goals … it needs clear ones.
Help clients focus on:
- how often they’re showing up
- how the workouts should feel
- what “success” looks like this week
Clarity removes overwhelm … and that alone keeps people engaged.
These three things take minutes … but they change everything.
And the best part?
When workouts are handled for you (hello white label 😉), you actually have the time and energy to do this well.
👀 COMING THURSDAY: A BIG VALUE DROP
If onboarding is something you want to tighten up even more…
On Thursday, I’m sharing something I’ve never given away like this before:
👉 ALL of my client onboarding documents … completely free.
Including:
- PAR-Q
- new client questionnaire
- goal-setting tools
- check-in forms
Plus, I’ll be breaking down my full S.P.L.I.D. onboarding framework so you can plug it straight into your business. (this has been a game-changer for so many coaches I work with!)
This is one of those save it, use it, thank yourself later resources.
Stay tuned 💖
Teamwork Makes the Dream Work!
If you’re new here, I want you to know this:
I’m not just dropping workouts and disappearing.
I’m truly here as your Online Fitness Specialist, on your team — creating tools, systems, and support so you don’t have to do this alone.
This is not just about creating content … To me, it’s truly so much more!
For those coaches who have been here a while, you know this. You know that if need me – I’m here for you. And you know I LOVE chatting with you, and strategizing together.
I give generously because I believe in what we’re building … together.
And when you’re ready for:
• more structure
• more strategy
• more done-for-you support
That’s where the Fitness Business Playbook comes in … and you’ll find February’s Playbook waiting for you here >>
As always …
💬 my inbox is open
💗 I love chatting
🤍 and I’m so grateful we get to build this together
Xoxo ~ Ro ~ Your Online Fitness Specialist
