Five days. One room full of girls.
A week she'll never forget.
An in-person strength & confidence camp for girls ages 8–15 in Queen
Creek, AZ.
June 22–26, 2026 | 8:00 AM – 12:00 PM.
Five days. One room
full of girls. A week
she'll never forget.
An in-person strength & confidence camp
for girls ages 8–15 in Queen Creek, AZ.
June 22–26, 2026 | 8:00 AM – 12:00 PM.
5-Day Camp
Ages 8–15
Queen Creek, AZ
12 Girls Max
Limited to 12 girls · One coach · Five days
She's already getting messages about her body. What do you want them to be?
By the time a girl is 8, she's already been exposed to the
message that her body is something to be managed. By 12,
most girls have internalized it.
She's watching social media. She's hearing what her friends say.
She's picking up on the language adults use — even the well-
meaning ones — about food, about size, about what "healthy" looks
like.
I know this because I've spent years working with women who are still
trying to undo the damage those messages did. And every single one
of them says the same thing: "I wish someone had told me this
sooner."
The research is clear: the window between ages 8 and 15 is the most critical period for forming a lasting, healthy relationship with physical identity. Once that window closes, the work gets harder. A lot harder.
I built this camp because I didn't want to keep meeting women who needed to start over.
I wanted to meet girls who never had to.
By the time a girl is 8, she's already been exposed to the message that her body is something to be managed. By 12, most girls have internalized it.
She's watching social media. She's hearing what her friends say. She's picking up on the language adults use — even the well meaning ones — about food, about size, about what "healthy" looks like.
I know this because I've spent years working with women who are still trying to undo the damage those messages did. And every single one of them says the same thing: "I wish someone had told me this sooner."
The research is clear: the window between ages 8 and 15 is the most critical period for forming a lasting, healthy relationship with physical identity. Once that window closes, the work gets harder. A lot harder.
I built this camp because I didn't want to keep meeting women who needed to start over.
I wanted to meet girls who never had to.
8
Age the messaging starts
12
Age most girls have internalized it
8-15
The critical window for forming
a lasting healthy identity
8
Age the messaging starts
12
Age most girls have internalized it
8-15
The critical window for forming
a lasting healthy identity
Barbells & Braids is "sooner."
— Shannon Johanson, Founder
This is not a
weight loss camp.
Let me say that again, clearly, so there's no confusion.
Before/
After
Never
Calorie
Counts
Never
Weigh-
Ins
Never
Talk About
Getting Smaller
ever
Bodies as tools.
Not ornaments.
We teach girls that their bodies are powerful instruments — not objects to be judged. We celebrate what a body can do, not how it looks doing it.
We teach girls that their bodies are powerful instruments — not objects to be judged. We celebrate what a body can do, not how it looks doing it.
Food as fuel.
Not the enemy.
We talk about what food does, not what it costs. Energy, recovery, focus, strength — that's the conversation. No restriction. No shame. No math.
We talk about what food does, not what it costs. Energy, recovery, focus, strength — that's the conversation. No restriction. No shame. No math.
The Belief Behind Every Word
A girl's body is not a problem to be
fixed. It's an engine to be fueled.
A girl's body is not a problem to be fixed. It's an engine to be fueled.
Every girl in that room belongs there.
Some come in because they've started comparing themselves. Some come in because they want to learn how to train and don't know where to start. And some come in already confident — and want more of it. All three girls belong here. All three leave stronger.
Every girl in that room belongs there.
Some come in because they've started comparing themselves. Some come in because they want to learn how to train and don't know where to start. And some come in already confident — and want more of it. All three girls belong here. All three leave stronger.
No. 01
The girl who's started comparing.
She's noticing what her friends look like. She's quieter at lunch. She doesn't have words for it yet — but she feels it.
Leaves with her own definition
No. 02
The girl who's curious to learn.
She wants to train. She doesn't know where to start. She doesn't want to look silly trying. This is her starting line.
Leaves knowing how to lift
No. 03
The girl who's already confident.
She walks in already strong. She wants more of it — the skills, the room, the people who get it. We've got her.
Leaves with a deeper foundation
No. 01
The girl who's started
comparing.
She's noticing what her friends look like.
She's quieter at lunch. She doesn't have
words for it yet — but she feels it.
Leaves with her own definition
No. 02
The girl who's curious to
learn.
She wants to train. She doesn't know where
to start. She doesn't want to look silly trying.
This is her starting line.
Leaves knowing how to lift
No. 03
The girl who's already
confident.
She walks in already strong. She wants more of it — the skills, the room, the people who get it. We've got her.
Leaves with a deeper foundation
This camp is built for the girl
who…
No prior fitness experience required. She just needs to show up.
Wants to get strong and learn how to train the right way.
Is curious about how food, fitness, and mindset connect.
Would thrive in a supportive, all-girls environment.
Is ready to be challenged and cheered on at the same time.
Wants a week that's about what she can do — not how she looks doing it.
This camp is built for the girl who…
No prior fitness experience required. She just needs to show up.
Wants to get strong and learn how to train the right way.
Is curious about how food, fitness, and mindset connect.
Would thrive in a supportive, all-girls environment.
Is ready to be challenged and cheered on at the same time.
Wants a week that's about what she can do — not how she looks doing it.
Here's what five
days looks like.
Every day is built around a theme. Every theme builds on the one before it.
The workout, the nutrition conversation, the journaling prompt — everything
connects back.
Day 01
Day One
Meet your strong
self.
Workout
Total body intro — every fitness level finds a movement she loves.
Nutrition
What does food actually do for us? Fueling vs. restricting.
Strength
What is strength? Intro to barbells, dumbbells, and resistance bands.
Journal
"What are 3 things my body can DO that I'm proud of?"
Day 02
Day two
Strong is a
superpower.
Strong is a superpower.
Workout
Lower body — squats, lunges, deadlifts adapted for all levels.
Nutrition
Protein and energy: why undereating works against you.
Strength
Progressive overload: your body gets stronger when you challenge it.
Journal
"When have I felt truly powerful? What was I doing?"
Day 03
Day three
Silencing the inner critic.
Silencing the inner critic.
Workout
Upper body — push-up variations, rows, overhead movements.
Nutrition
What causes crashes and brain fog — and what to eat to feel your best.
Mindset
How standing strong physically changes how you feel mentally.
Journal
"What's one thing I say to myself that I'd never say to my best friend?"
Day 04
Day four
Community over competition.
Workout
Partner and team challenges — trust-building through movement.
Nutrition
Simple meal prep basics — real foods that are easy and delicious.
Mindset
Push yourself and cheer on the girl next to you.
Journal
"Who is a woman in my life who makes me feel strong?"
Day 05
Day five
I am a Lady Warrior.
Celebration
Every girl's favorite moves from the week, done together.
Warrior Plate
Building her personalized nutrition plan to take home.
Reflection
Personal strength reflection — look how far you've come in five days.
Manifesto
Writing her Warrior Manifesto — the statement she'll carry forward.
She doesn't
leave empty-
handed.
Every girl walks out of Barbells & Braids with something real in her hands — and something different in her chest.
Every girl walks out of Barbells & Braids with something real in her hands — and something different in her chest.
Her Warrior Journal
Five days of her own words, her own reflections, her own story.
Her Warrior Plate
A personalized, simple nutrition guide she built herself on Day 5.
Her Warrior Workout
A simple at-home routine built around movements she loves.
Her Warrior Manifesto
A personal statement she wrote herself about who she is and what she's capable of.
Certificate of Completion
Designed to be framed — because she earned it.
Her People
A group of girls who showed up for each other all week.
The goal isn't for her to walk out looking different. It's for her to walk out feeling different.
The goal isn't for her to walk out looking different. It's for her to walk out feeling different.
— Shannon Johanson
I'll be in that room with your daughter. Every day.
I'm Shannon Johanson — fitness and wellness expert, founder of Lady Warrior, and the person who will be coaching your daughter through every single session of this camp.
I've spent years helping women rebuild their relationship with their bodies. And the more of that work I did, the more I kept thinking: what if we didn't have to rebuild it? What if we just built it right the first time?
That's what Barbells & Braids is. It's the program I wished had existed when I was a girl. And it's the program I'm most proud to be building now.
This camp is capped at 12 girls. That's not a marketing detail — that's intentional. Every girl in that room gets seen, coached, and celebrated.
12
Girls
Maximum
01
Coach
Every Day
05
Days That
Add Up
Twelve girls. One coach. Five days.
That's the program.
Twelve girls. One coach. Five days.That's the program.
I'll be in that
room with
your daughter.
Every day.
I'm Shannon Johanson — fitness and wellness expert, founder of Lady Warrior, and the person who will be coaching your daughter through every single session of this camp.
I've spent years helping women rebuild their relationship with their bodies. And the more of that work I did, the more I kept thinking: what if we didn't have to rebuild it? What if we just built it right the first time?
That's what Barbells & Braids is. It's the program I wished had existed when I was a girl. And it's the program I'm most proud to be building now.
This camp is capped at 12 girls. That's not a marketing detail — that's intentional. Every girl in that room gets seen, coached, and celebrated.
12
Girls
Maximum
01
Coach
Every Day
05
Days That
Add Up
Twelve girls. One coach. Five days. That's the program.
The questions I know
you're already thinking.
The questions
I know you're already thinking.
"Is this actually a weight
loss program?"
No. Not even a little.
There are no weigh-ins, no calorie counts, no talk about getting smaller. Every word, every coaching cue, every conversation in this camp is built around what a girl's body can do. If you've been looking for a program that actively pushes back on diet culture — this is it.
"My daughter has never
touched a barbell. Is that okay?"
That's actually one of the best reasons to be here.
Day 1 is designed specifically for girls who are brand new to strength training. We start with form, we start with safety, and we find the movement every girl loves before we go anywhere else. By Day 5, she'll have evidence — real, measurable evidence — of what her body can do.
Day 1 is designed specifically for girls who are brand new to strength training. We start with
form, we start with safety, and we find the movement every girl loves before we go anywhere else. By Day 5, she'll have evidence — real, measurable evidence — of what her body can do.
"What if she's shy or
nervous about being
around other girls?"
Most of them are. It would be weird if they weren't.
The camp is built around community and connection from Day 1. By Day 2, they're cheering each other on. By Day 5, they're celebrating each other's wins out loud. The nervousness doesn't last long in a room where everyone is on the same team.
The camp is built around community and connection from Day 1. By Day 2, they're cheering each other on. By Day 5, they're celebrating each other's wins out loud. The nervousness doesn't last long in a room where everyone is on the same team.
Here's everything you need to know.
Here's everything you need to know.
Your daughter's spot is reserved the moment you register. Full location details and a Parent Prep Guide are sent immediately after enrollment.
Your daughter's spot is reserved the moment you register. Full location details and a Parent Prep Guide are sent immediately after enrollment.
Camp Pass · The Program
$397
/ FULL WEEK
Format
5-Day In-Person Camp
Monday through Friday
Location
Queen Creek, AZ
Address provided upon registration
Ages
Girls 8–15
No prior experience required
Capacity
12 Girls Max
One coach, every day
Daily Schedule
8:00 AM – 12:00 PM
Drop-off 7:45 · Pick-up 12:00 · All materials included.
12 spots total · Fills fast
When a girl changes
how she sees
herself, everything
else changes too.
Five days is a short window. But the right five days — with the right
environment, the right conversations, and a room full of girls who are all
showing up for each other — can shift something that lasts a lifetime.
I've watched it happen. I know what's possible when a girl stops measuring
herself by how she looks and starts measuring herself by what she can do.
That's what I'm building inside this camp. And I want your daughter in
that room.
5 DAYS · QUEEN CREEK, AZ · 12 GIRLS MAX · $397
When a girl changes how
she sees herself, everything else changes too.
Five days is a short window. But the right five days — with the right environment, the right conversations, and a room full of girls who are all showing up for each other — can shift something that lasts a lifetime.
I've watched it happen. I know what's possible when a girl stops measuring herself by how she looks and starts measuring herself by what she can do.
That's what I'm building inside this camp. And I want your daughter in
that room.
5 DAYS · QUEEN CREEK, AZ · 12 GIRLS
MAX · $397
An in-person strength & confidence camp for girls ages
8–15. Led by Shannon Johanson in Queen Creek, AZ.