The WOW Program!

Let's Rock the Weights Ladies

Imagine how it will feel to see your body transform right before your eyes. 

Weight training does incredible things for a woman's body and confidence, and that is why Inner Fit is bringing you our WOW program online; so you can feel amazing, see results, and experience the benefits of coaching.

After a successful 8-week Summer Round of the WOW Program, we are back for the fall with our 12-Week Supercharged Program!

Over the course of 12-weeks, we are going to work out with you 4 days a week in the comfort of your own home LIVE with your Inner Fit Coaches.  

You can join us LIVE or follow along with the recordings. Our coaches Rachel, Breanna, Kelly, and Christine will guide you through each session for 4 WOW Workouts per week.

The WOW program consists of breaking down the muscle groups each week so you see faster results and we have created an inviting program for all levels of fitness.

In addition to your 4 WOW weight training workouts, Kelly, our certified Yoga Alliance instructor will be guiding your body each week with a specifically designed yoga/mobility session to complement the weight training. Her sessions are short and sweet (20 minutes) so you can fit them into your week with the recordings anytime. 

Gentleman, you are always welcome to join in. Weight training is great for both men and women.

Thanks to the world of online training, we have clients from all over Canada and the USA!

Watch Intro Video

About WOW Women on Weights

Who Should Join?

Early Bird Pricing (includes taxes)

48 Weight Training Sessions over 12 Weeks + 12 Mobility Sessions + 6 LIVE Coaching Sessions + Nutrition Program

Can I Really Lose Weight with an Online Program?

Sandra Lost 70lbs!

"I’ve been a member of Inner Fit since 2011 and I can definitely say you will not find another fitness studio like this anywhere. All the coaches have been amazing and the community is so supportive and friendly. Rachel, the owner, has created a place where you will love to join in for a sweaty workout no matter your age, fitness levels or limitations. Rachel has created a fabulous online program that can be done live with the coaches and other members or you can do the recordings at your convenience if the time slots do not work. She has a vast amount of recordings available in all different types of workouts that you can choose from to do. I love the convenience of being able to pick a recording and still get in my workout if I can’t make a live class for that day and you have NO excuses to not do a workout ;) The online program has been a saviour for me during the closures both mentally and physically, plus it has helped me to drop over 70+ pounds since January 2021. I’m so grateful that I found Rachel, her studio and her community as it has changed my life and love for fitness. Thank you Inner Fit " Sandra Flinterman

WOW Program Week by Week

LIVE Training Times Monday to Thursday 7-8pm

  • 1

    Intro to Your WOW Strength Program

    • A message from Coach Seay

    • Welcome to the WOW Program

    • Weight Training for Women Balances Hormones w/ Dr. Tyna Moore

    • 3 Goals Tracker
  • 2

    WOW Lean Eating Nutrition Program

    • Intuitive Eating Video - The 10 Principles

    • Lean Eating Nutrition Program Introduction

    • 35 Healthy Lunch Bowls Recipe Ebook

    • 100 Whole Foods Recipe Ebook

    • 100 Recipes - Buddha Bowls, Snacks, Treats, Healthy Meals

    • Nutrition Tracker Sheet
  • 3

    Your Training Resources

    • WOW Weight Training Logbook - Printable

    • Measurement Tracker Download
  • 4

    Keeping Your Form Clean Tips & Tricks

    • How To Squat Properly: 3 Mistakes Harming Your Lower Back

    • Proper Deadlift Form
  • 5

    WOW Community

    • Message from Coach Seay About Accountability - Be Successful in One Easy Step!

    • Join the Facebook Private Group to Connect with Your Fellow Wow Community
  • 6

    Week 1: September 13-19

    • 🖥️ Hello From Coach Seay - Week 1

    • 📁 Week 1 Excel Spreadsheet Download

    • 🖥️ Recording - Monday's WOW Workout

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 7

    Your Yoga & Mobility Training Workouts with Kelly

    • 20 Minute Everyday Stretches with Kelly

    • 20 Minute Quad Stretches with Kelly

    • 20 Minute Hamstring Stretches with Kelly

    • 20 Minute Hip Stretches with Kelly

    • 20 Minute Arms Stretches with Kelly

    • 20 Minute Upper & Mid Back with Kelly

    • 20 Minute Lower Back with Kelly

    • 20 Minutes Stretches Focusing on the SI Joint

  • 8

    Week 2: September 20-26

    • 🖥️ Week 2 Video - This Week's Focus is Consistency

    • 📁 Week 2 Excel Spreadsheet Download

    • 🖥️ Recording - Monday September 20th - Week 2 WOW Workout

    • 🖥️ COACHING Session LIVE Recording - 20 Minute

    • 🖥️ Recording - Tuesday September 21st - Week 2 WOW Workout

    • LIVE Coaching - Zoom Session LINK Monday September 20, 2021 (8:10pm)

    • 🖥️ Recording - Wednesday September 22nd - Week 2 WOW Workout

    • 🖥️ Recording - Thursday September 23rd- Week 2 WOW Workout
  • 9

    Week 3: September 27-October 3

    • Week 3 Video Tip - 2 Tips for Fat Loss

    • Week 3 Excel Spreadsheet Download

    • 🖥️ Recording - Monday September 27th - Week 3 WOW Workout

    • 🖥️ Recording - Tuesday September 28th - Week 3 WOW Workout

    • 🖥️ Recording - Wednesday September 29th - Week 3 WOW Workout

    • 🖥️ Recording - Thursday September 30th - Week 3 WOW Workout
  • 10

    Week 4: October 4-10

    • Video - This Week's Focus - Kelly Stretches Out Our Quads

    • Week 4 Excel Spreadsheet Download

    • 🖥️ Recording - Monday's WOW Workout October 4th, 2021

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 11

    Week 5: October 11-17

    • This Week's Video Reprogramming Your Mind for Success

    • Week 5 Excel Spreadsheet Download

    • 915am 🦃 Special Thanksgiving Time 💪 Monday's Women on Weights Zoom Link for Your Workout

    • 💪 Tuesdays Women on Weights Zoom Link for Your Workout

    • 💪 Wednesday's Women on Weights Zoom Link for Your Workout

    • 💪 Thursday's Women on Weights Zoom Link for Your Workout

    • 🖥️ Recording - Monday's WOW Workout Thanksgiving

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 12

    Week 6: October 18-24

    • Video - This Week's Focus

    • Week 6 Excel Spreadsheet Download

    • 🖥️ Recording - Monday's WOW Workout Week 6

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 13

    Recovery Week: October 25-31

    • This Week's Focus - Recover Week!
  • 14

    Week 7: November 1-7

    • Video - This Week's Focus

    • Week 7 Excel Spreadsheet Download

    • 🖥️ Recording - Monday's WOW Workout

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 💪 Thursday's Women on Weights Zoom Link for Your Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 15

    Week 8: November 8-14

    • This Week's Focus - Video

    • Week 8 Excel Spreadsheet Download

    • 💪 Thursday's Women on Weights Zoom Link for Your Workout 930am **Remembrance Day**

    • 🖥️ Recording - Monday's WOW Workout

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 16

    Week 9: November 15-21

    • This Week's Video - How to Find Your Motivation

    • Week 9 Excel Spreadsheet Download

    • 🖥️ Recording - Monday's WOW Workout

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 💪 Thursday's Women on Weights Zoom Link for Your Workout
  • 17

    Week 10: November 22-28

    • This Week's Focus - Video

    • Week 10 Excel Spreadsheet Download

    • 💪 Monday's Women on Weights Zoom Link for Your Workout

    • 💪 Tuesdays Women on Weights Zoom Link for Your Workout

    • 💪 Wednesday's Women on Weights Zoom Link for Your Workout

    • 💪 Thursday's Women on Weights Zoom Link for Your Workout

    • 🖥️ Recording - Monday's WOW Workout

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 18

    Week 11: November 29-December 5

    • Benefits of strength training for women: Mayo Clinic Radio

    • Week 11 Excel Spreadsheet Download

    • 💪 Monday's Women on Weights Zoom Link for Your Workout

    • 💪 Tuesdays Women on Weights Zoom Link for Your Workout

    • 💪 Wednesday's Women on Weights Zoom Link for Your Workout

    • 💪 Thursday's Women on Weights Zoom Link for Your Workout

    • 🖥️ Recording - Monday's WOW Workout

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout
  • 19

    Week 12: December 6- December 12

    • This Week's Focus - Video

    • Week 12 Excel Spreadsheet Download

    • 💪 Monday's Women on Weights Zoom Link for Your Workout

    • 💪 Tuesdays Women on Weights Zoom Link for Your Workout

    • 💪 Wednesday's Women on Weights Zoom Link for Your Workout

    • 💪 Thursday's Women on Weights Zoom Link for Your Workout

    • 🖥️ Recording - Monday's WOW Workout

    • 🖥️ Recording - Tuesday's WOW Workout

    • 🖥️ Recording - Wednesday's WOW Workout

    • 🖥️ Recording - Thursday WOW Workout

Register Today and Save $100

Early Registration September 10th

Register Here

Early Bird Pricing (includes taxes)

48 Weight Training Sessions over 12 Weeks + 12 Mobility Sessions + 6 LIVE Coaching Sessions + Nutrition Program

Are You a Member of Inner Fit Studios?

Join us in the studio too!

For our One-Year Pass Holders and Auto-Pay Monthly Members, not only do you receive special pricing of $225 (includes taxes) for the entire 12-week program, but you have the option to join us in the studio for the LIVE Workouts. 

See your coaches for more details and how to register as an Auto-Pay Monthly Member.

Creator of the Wow Program

Founder of Inner Fit & Coach

Founder of Inner Fit Studios, Certified BCRPA Group Leader, Fitness Presenter & Educator

Rachel Seay

Rachel has dedicated her 25-year career to helping her clients succeed in their health and wellness journey. She has lost over 110 lbs herself and she brings not only her education in exercise science and holistic nutrition to the program but also personal experience of weight loss. She has trained nationally placed high-level figure and bodybuilder competitors and brings her experience of stage coaching and strength training to her programs. Rachel is passionate about weight lifting because she knows the longevity it brings to anyone, at any age, and hopes she can help you reach your goals too. Whether you are new to weights or in need of a change, she invites you to take a leap of faith in yourself and give the programs a try. Questions? email rachelseay @ gmail.com

LIVE Q&A Session

Monday August 23rd 8-9pm

Are you curious about the WOW program? Are you thinking about joining women on weights but have a few questions? We will be hosting a LIVE Q&A on Monday, August 23rd. We will break down the program and the phases of training and how it all works and leave you with "7 Tips for Weight Loss Success with Weight Training"
Register Here

What Equipment Do I Need?

Dumbbells, Mat, and a Bench

In order to participate, you will need only a few items for training. Our good friend Shannon, from Lifestyle Equipment, is happy to help you with your needs. You can visit Shannon's website here. 

You will need a few sets of Dumbbells, a Yoga Mat, a Workout Bench (Step benches work great), and optional is a Kettlebell.

For Dumbbells, we suggest starting with 5lbs, 8lbs, and 12 lbs for beginners. If you have been weight training, we suggest 12 lbs, 15lbs, and 20-25lbs or 1 heavier kettlebell (for back exercises).

Watch Intro Video

Registration Now Open

Early Bird Ends Soon!

How Weight Training Balances Hormones

Dr. Tyna Moore

Program Starts September 13th

Ready to Feel Strong and Confident? WOW Starts Soon!

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Register Today!

About Inner Fit Studios

Located in Richmond, BC, Canada

Inner Fit Studios has been in operation in Richmond, BC, Canada since 2007. It is owned and operated by Rachel Seay, a Certified Group Fitness Leader with the BCRPA.

Inner Fit's mission is to create fun and inviting fitness programs for all fitness levels online and in-studio. 

When COVID hit in March of 2020, the owner, Rachel, had one focus and that was to keep fitness accessible to everyone. During the past year, the Online Fitness Programs at Inner Fit took off and she hasn't looked back. 

Rachel's goal with the Online WOW program is to help everyone reach their fitness goals in a supportive community with qualified coaches from the comfort of your own home. Lifting weights can be confusing and that is why this program will help anyone learn about lifting and see results. 

Whether you are new to our community, returning, or a regular, the WOW program is for anyone and the best part about being online is anyone can join us and we invite you to take part and have some fun with us!

Address: 3511 Viking Way, Unit 11, Richmond, BC, V6V1W1

Contact us info @ innerfitstudios.com 

Our website www.innerfitstudios.com 

Your Online Dashboard

Everything you need will be in one easy to access place from your phone, tablet, or computer

Early Bird Pricing (includes taxes)

48 Weight Training Sessions over 12 Weeks + 12 Mobility Sessions + 6 LIVE Coaching Sessions + Nutrition Program

Register Today and Save $100

Early Bird Ends September 10th

Register Here

Email Sign Up

Add your email to the mailing list to get the latest updates.

Benefits of WOW

Women on Weights

  • Keeps Weight Off

    A study published in the journal Obesity in November 2017 found that, compared with dieters who didn’t exercise and those who did only aerobic exercise, dieters who did strength training exercises four times a week for 18 months lost the most fat (about 18 pounds, compared with 10 pounds for nonexercisers and 16 pounds for aerobic exercisers).

  • Body Burns Extra Calories

    When you lift weights, your body demands more energy based on how much energy you’re exerting (meaning the tougher you’re working, the more energy is demanded). So you can amplify this effect depending on the amount of energy you put into the workout. That means more calories burned during the workout, and more calories burned after the workout, too, while your body is recovering to a resting state.

  • Builds Bone & Muscle

    At around age 30, we start losing as much as 3 to 5 percent of lean muscle mass per decade thanks to ageing, notes Harvard Health Publishing. According to a study published in October 2017 in the Journal of Bone and Mineral Research, resistance training for 30 minutes each day led to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects.

Early Bird Pricing (includes taxes)

48 Weight Training Sessions over 12 Weeks + 12 Mobility Sessions + 6 LIVE Coaching Sessions + Nutrition Program

Donna

Lost 55 lbs

"In 2009, I was depressed and disappointed with my weight gain. I tried other gyms and weight loss programs, but I could never get down to a weight I was happy with. The 16-week Weight Loss Boot Camp allowed me to take control of my weight and helped me find my confidence. The program is different; it provided accountability, progressive workouts, regular weigh-ins, and support along the way, which gave me the motivation I needed to lose 20lbs in the first 16-weeks, and a total of 35lbs in 8 months. It gave me results, and a sense of pride for making myself and my health a priority. It can be hard when juggling a family and work, but with a supportive community and the coaches, it made fitness fun again and provided an escape from the stress of day-to-day life. I can’t wait to start the new online program that Rachel has developed and get back to a fitness level I can again be proud of.

Susan

Lost 30 lbs

"Each January, like many others, I embark on envisioning my personal wellness goals for the year. My goals are a constant work in progress. Therefore I’m often challenged on the clarity of my plan; in how I can achieve them while maintaining a balance of my home, work, and life commitments. Rachel Seay and her team of coaches will “open doors” to accessing the community to seek life-minded people and all the resources & tools that you did not know you needed. The discovery of knowledge, resources, and community connections has always been my golden nugget. In each 16 weeks program, I’ve attended nutrition seminars, goal-setting & visioning workshops, received fitness journals, and accessed a multitude of workouts ranging from strength, spin, yoga, and Pilates. My aging body often has limitations especially more now that I’m training to become a competitive athlete in my senior years. I’m always offered adaptions, so I always feel safe & very supportive in my workouts. More importantly, this time commitment clarifies my fitness plan and helps me chart a course for me to use throughout the year in reaching my never-ending list of goals. Past challenges have supported & rewarded me with a physically stronger body and mind. They have built my self-confidence to a point that I can truly live my best life every single day! It’s the best gift that I could ever give myself! Need to invest in me, often!"

Melanie

Lost 60 lbs

"Who would have guessed when I walked into Inner Fit 10 years ago that I’d be in it for the long haul? But here I am today, still going strong. I joined the 16 Week Weight Loss Boot Camp hoping to lose weight and get into shape. Inner Fit has certainly lived up to my hopes and then some. Rachel has created a program where everyone feels welcome, is pushed to their own limits, and is cheered on by all. She provides upbeat workouts that continually change, push us in different ways, and keeps coming back for more. What started as a short-term goal has turned into a life-long change, as I can’t even imagine a week without attending several Inner Fit workouts. Even during this time of COVID, Inner Fit has been an ongoing lifeline of normalcy. Rachel has altered her programs so we can all attend from afar through live or recorded online classes. I can’t imagine not having had fitness during this pandemic. Rachel has created a supportive, energetic, welcoming, dynamic, life-changing fitness center, and community where people encourage each other. If you’re wondering if I should join, stop wondering and try it out. You’ll be glad you did!"

Denise

Has Kept of 90 lbs for 10 Years

Denise's Story is a bit different. She came to us after she lost her weight and used the program to keep the weight off and has done so for over 10 years and still going strong. Here is what Denise had to say. "I have lost and kept off 90 pounds through the weight loss boot camps, fitness challenges, and support of the community. I can honestly say that this community has met and exceeded every expectation I had and some that I didn’t know I had! Rachel and her coaches are encouraging, supportive, and above all, knowledgeable. Rachel has a wealth of knowledge that she willingly shares, and the classes are easily adapted to meet you at your fitness level I also discovered that I have a genuine love of fitness and strength training and have tried things I never would have had I not joined this community. I can honestly say that I owe this newfound active lifestyle to the coaches and the community of Inner Fit Studios."

Jeremy

Lost 30 Lbs

After working all day, even with my best intentions, I was never able to stick to a workout plan. After joining the Inner Fit Studios 16 Week Weight Loss Boot Camp, I found I looked forward to working out with energetic instructors and the fun people in my classes. Being in the program with other people who became friends, helped make the classes something I looked forward to instead of the lonely dread of the gyms. I would highly recommend this program for anyone who is looking to lose weight in a fun environment with lots of encouragement and laughter.

Caitlin

Lost 35 Lbs

"Signing up for the 16-week weight loss Bootcamp was one of the best decisions I ever made. I learned to love fitness, lost 35 pounds, and found a community of like-minded, wonderful people. During the 16 weeks, Rachel kept the class motivated with weekly weigh-ins and tough workouts. Each week the workouts got better and better! For the first time in my life, I wore a bikini. That bikini was everything and it made me more confident and ultimately much happier. Being thinner won't make you happier, I still have many many insecurities but I think when you set goals and accomplish them you can't help not feeling good about yourself."

Claudia

Lost 40 lbs

"I was weighing the most I had ever weighed and had been struggling with getting motivated to get back into it. I also had injuries I was working on. In the past, I had always lost weight by going to a normal boring gym. But I knew that wouldn’t have worked for me at this point, I felt stuck. Then one day I saw someone I hadn’t seen for a while and they looked great, super fit, and just happy with the process of how they got there. They introduced me to Rachel’s 16-week weight loss Bootcamp. It was a program that was only two days a week which I thought I can commit to that !! But it was just so much more than two classes. There is a personal touch that is above any gym I had been to before. I felt so physically weak in the beginning and was so scared I would hurt myself. But Rachel always made sure I wasn’t going to hurt myself while getting strong 💪 . Then I started to lose weight and feel more confident in my strength. It was and is a great experience and have formed some amazing friendships on the way."

Aaron

Lost 20 lbs

"In 2010 I had a tough year. I was in school full time and working to support myself, which left me feeling really burnt out. I knew fitness was important to my health and well-being, but I struggled to be consistent and make it a priority. I needed help! I joined the 16 Week Weight Loss Boot Camp at Innerfit Studios, which gave me the structure and support I needed to get on track. Rachel and her team provided a fun place to get great workouts and a great community atmosphere. I very much enjoyed being in the program and that ignited the fire I needed to reach my goals. I finished 20 pounds lighter, stronger, and feeling really good about myself. At Innerfit I've also built enduring friendships, and still attend to this day. Highly recommend doing it!"

Janet

Lost 65 lbs

"When I first began, I was experiencing overwhelming exhaustion, mom guilt, and fear of failure. But now looking back, I can’t believe I waited so long to start. I have lost 65 lbs., feel amazing and I can keep up with my kids. It was a gift I gave to myself. Inner Fit is full of people who care. And the owner, Rachel Seay, is the number one reason that people are so successful in their weight loss journeys. She puts you at ease from day one (no matter where you are starting at). She encourages you and pushes you to reach your goals. I would recommend the program because it works, period. And It is FUN. If you need a change, or you just don’t know where to start, then this program is the perfect program for you to begin."

Tania

Lost 70 lbs

"I started off as a client who was overweight, with low self-esteem issues, and generally unhappy. I struggled for direction and motivation. I learned about the weight loss boot camp and after reading Rachel’s story, I felt as though I was reading about myself and knew that I found a place to lose weight in a safe and supportive environment. With the 16-week program and the knowledge of the coaches, I learned how to weight train properly and how beneficial it is to my health and longevity. My body changed, I gained confidence, and for the first time, I didn’t see working out as a chore but something I looked forward to doing. The support of Rachel and her coaching team combined with hard work, and lots of laughter on the way, has changed my life. I have more confidence, I am happier, and I have reached a personal goal of becoming a fitness instructor myself at Inner Fit Studios."

Rachel Seay, Owner of Inner Fit

Lost 110 Lbs

"In 2015, I hit my heaviest weight. I knew my life had to change but it was overwhelming to think about how much weight I needed to lose to get back down to my healthy active weight. I was tired, I had no self-worth left, and I was in ‘I will start tomorrow’ mode. People always think that when someone loses a lot of weight, they have this giant epiphany and ‘bam’ everything comes together, but that is simply not true. Successful changes come from weight lifting and nutrition. To keep me motivated, I focused on the fact that after I exercised, I always felt so much better which became my driving force in making my workouts happen, and I also focused on changing poor habits that did not serve me like eating and watching TV. Weight loss is possible when you chunk it down into smaller goals, have a support system and accountability partners, and let go of all your limiting beliefs. "

Early Bird Pricing (includes taxes)

48 Weight Training Sessions over 12 Weeks + 12 Mobility Sessions + 6 LIVE Coaching Sessions + Nutrition Program