The Ultimate Kickstart To Your Summer Training

Even if you have trained for a total of 0 minutes during the pandemic

...or if you’re looking to level-up this season!

Sign up for the 8-week training and nutrition program before

SATURDAY, April 17th!

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CALLING ALL SQUASH PLAYERS!

Stop Youtube-ing and Googling "squash specific fitness", and eating without structure.

 I know how frustrated you're feeling, and I'm here to help!

You Thought That Getting Your Squash Fitness Back Would Be Simple Enough...

"I'll go on some runs, do a few circuits, start playing a few times a week. I'll increase my volume and intensity, and I'll be good."

 

The problem? If you’re like most avid squash players, you’ll get super excited to play again, go too hard too soon, and get injured in their first week back on court! 

 

Furthermore, your pandemic diet likely isn’t going to keep up with the increased training demands, which only poses a greater risk for injury and burnout

 

This is exactly what I've seen and heard from clients over the past few months... 

No matter how many zoom circuits you do or track intervals you run, nothing compares to the actual specific demands of playing squash. (Hello, crazy cardio and squash butt!). 

 

Or maybe you want to eat healthier, but you’ve picked up a few “new” habits over the past year, and don’t know how to start eating better, and how to keep it up long term...

 

The truth is, following a 6-week crash diet or piecing together random workouts isn’t going to set you up for a successful season. And let’s be real- after a year long hiatus of competitive squash, you want to start off on the right (springy, healthy, uninjured) foot! 

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Kristin (Ohio, USA)

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IMAGINE...

For the past year (and especially the last few months), I’ve been helping squash players like yourself get stronger, fitter, and healthier, so that when the time comes to compete again, you’re ready to crush your goals (and your competition!). 

 

And since the 6-week January program ( “Squashlete”) was such a success, I couldn’t be more excited to run another one.

Introducing...

SQUASH SHAPE!

An intensive 8-week training & nutrition program for squash players who want to improve their performance, recover better, and see and feel consistent results on and off the court!

 

Perfect for juniors, college athletes, weekend warriors, and aspiring amateurs

YOU'LL LEARN HOW TO...

  • Set personalized goals for your training and follow a step-by-step process to achieve them

  • Follow a professionally periodized training program to improve all aspects of fitness needed for squash (strength, conditioning, flexibility/mobility, power, speed, agility, on-court movement)

  • Warm up, cool down, and recovery optimally

  • Become aware of your nutrition habits and learn what you need to improve in your diet

  • Structure your plate and meals without restricting any food groups (no more failed “diet” yo-yo cycle!)

  • Meal prep and/or plan meals and snacks around your weekly schedule so you can actually stay on track despite whatever obstacles crop up!

  • Fuel your body for optimal performance and recovery

WHAT PEOPLE SAY

CELIA P

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KATE T

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LAUREN W

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WHAT'S INSIDE

SQUASH SHAPE?

8 weeks of training

(value $150+)

Each week will include 1-2 strength workouts, 1-2 conditioning conditioning workouts, 1 recovery session, as well as warm ups, cool downs, specific mobility sessions, and optional ghosting/on-court sessions. You’ll also receive an overview of the logic behind the training program, and how you can adapt it to suit your schedule and training goals!

8-WEEK NUTRITION PROGRAM

(Value $300+)

Are you unsure of what you should be eating, how much, and how often? Do you have trouble staying consistent? Maybe you’ve tried all the different diets and none of them have worked?! We’ll squash those worries, and replace them by learning the 8 pillars of good nutrition. Every week we’ll tackle a new habit, so by the end you’ll know exactly how to continue fueling yourself for success!

8 LIVE GROUP ZOOM WORKOUTS

(VALUE $150)

Each week I will teach one of the workouts live via zoom. The class will also be recorded in case you can’t make it and want to catch up later! If you are able to make it live, you’ll receive individual feedback from me on the exercises!

UNLIMITED 1:1 TEXTING WITH NICOLE 

(VALUE $150)

Access to text me questions about your training or nutrition via the app throughout the entire program. I’ll be here as your coach for individual feedback and accountability!

1:1 VIDEO CALLS WITH NICOLE

(VALUE $100+)

2 x 30 minute calls with me throughout the program to discuss goal setting, nutrition questions, progress, or exercise technique.

GROUP CHAT& ONLINE COMMUNITY

(VALUE $50+)

You may be training solo, but you’re not alone in this program! Stay motivated throughout the program with the encouragement of others via an engaging group chat. I’ll also be sharing tips, tricks, and favourite recipes on the chat!

BONUS #1:

50+ CUSTOMIZED RECIPES

(VALUE $200+)

My friend and chef, Kenzie Osborne, has created a recipe booklet especially for SquashShape, to give you fresh inspiration for healthier, easy to make recipes!

BONUS #2:

GOALS WORKSHEET & WORKSHOP

(VALUE $50)

You know you want to improve, but you’re not quite sure how to set realistic and achievable goals? I’m sharing my goal setting worksheet that I use with all of my customized clients to help you finally clarify your goals! Plus, you’ll receive a walkthrough demo video where I show you how to use the worksheet (using myself as an example!) in case you need a bit more direction.

At The End of The 8 Weeks You'll Have...

  1. A clear understanding of how to fuel yourself optimally for practices, matches, and everyday life… even if you’ve struggled with diets before, or have zero idea what you should be eating. 

  2. Completed 8 weeks consistent training! 

  3. Achieved YOUR goal, (and be set up to keep progressing beyond the 8 weeks!)

The Squashletic Guarantee

If you’ve given it your best shot, and you’re not 100% satisfied with SquashShape after the first 14 days, I’ll offer you a full refund.

Fresh Produce

But...

This transformation program is only offered a couple times a year

I only run these transformational training & nutrition programs a couple times a year, and because of the intensive hands-on nature, spots are very limited. 

Tournaments are on the horizon again, and the time is NOW to get back into squash shape and prepare so you can be in an even better position when you step back on court. 

 

And not to mention... summer is coming! ;)

Q
A

How much time is required every week?

There will be ~6 days of training per week, each lasting anywhere from 25-60 minutes. The nutrition material will only take about 15 minutes per week to complete.

Q
A

Do I need to be a squash player to participate?

Nope! While there will be some squash specific sessions (ie ghosting), there will be alternatives for non-squash players to complete, OR squash players who don’t have access to a court.

Q
A

I haven’t played squash or trained in a while… will this program be too intense for me?

The best part about this training program is that it’s scalable. If you’re an elite athlete, you could add these sessions on to your existing on-court training. Or, if you are looking to use this program to gain consistency and structure in your training, it will be perfect for that. I’ll also show you how to structure your week if you want to train 3x/week or all 6!

Q
A

What happens if I miss a week?

That’s the beauty of having an 8 week training program (as opposed to 4 or 6). You can jump right back in the following week and keep going strong!

Q
A

I don’t have access to a gym or court! Will this program work for me?

You will need access to some basic gym equipment (dumbbells/kettlebells, resistance bands/ cable machine), but will not need any machines or barbells. If you have access to an outdoor space, you can substitute the ghosting for “outdoor” ghosting!

Q
A

I’ve tried to stick to diets in the past and hate them. Is this just another 8-week crash diet?

Absolutely not! My goal for you is to develop healthier, sustainable habits that you can carry with you beyond this program!

Q
A

What if I have injuries?

I’ll provide you with modifications as needed so that you can still complete all of the sessions. If you have any injuries which you think would be severely limiting, shoot me an email and let’s chat!

Q
A

What if I have special dietary needs?

If you’re vegan, vegetarian, or gluten-free, this program will still work for you! (Note: I do not provide medical nutritional therapy, and I cannot diagnose, treat, or prescribe medications or foods to cure illnesses or diseases).

Q
A

Do you have people who have had success with this program in the past?

Oh yes! Check out some of the great results that clients had in the previous program using this method!

But...

FREQUENTLY

ASKED 

QUESTIONS

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SQUASH SHAPE

Start: April 19th -

End: June 12th 

  • Two 4-week phases of training (value $150+)

  • Intensive 8-week nutrition program (value $300+!!!)

  • 8 LIVE Group Zoom workouts (value $150+)

  • Unlimited 1:1 texting with me for individual feedback and accountability (value $150+)

  • 1:1 video/calls with me (value $100+)

  • Group chat for community and motivation (value $50+)

  • BONUS: Recipe booklet of 40+ customized recipes for SquashShape (value $200)

  • BONUS: Goals Worksheet & Workshop (value $50)

 

Total Value: $1150+ USD

Today's Price: $347 USD

I Hope You're As Excited As I Am!

8 weeks of dedication can honestly be the difference between a confident, kick-ass squash season and one that is plagued by injuries and constantly off the pace. (Also, let’s face it- we’re all tired of slogging through random Youtube workouts and sporadic uninspired jogs, right?!).

 

SquashShape will show you how to train smart and consistently, and how to fuel optimally so you can show up as your best self every single day. I’ve condensed my best training tips, nutrition education, and experience into these 8 weeks so that you can feel motivated, energized, and accomplished throughout the program, and beyond.

 

Let’s get started!

 

Your coach,

Nicole