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.

UPCOMING FULL-CAMP DATES AVAILABLE NOW

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.

July 20 session SOLD OUT!!

Join us for our sessions starting

July 27th SOLD OUT!!

NEXT FULL CAMP WEEK October 5th-9th

FULL CAMP EXPERIENCE

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.

Image

Her Warrior Journal

Five days of her own words, her own reflections, her own story.

Image

Her Warrior Plate

A personalized, simple nutrition guide she built herself on Day 5.

Image

Her Warrior Workout

A simple at-home routine built around movements she loves.

Image

Her Warrior Manifesto

A personal statement she wrote herself about who she is and what she's capable of.

Image

Certificate of Completion

Designed to be framed — because she earned it.

Image

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

JOIN

THE NEXT CAMP

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.

Get In Touch

Reserve a Spot

Parent FAQ

Queen Creek, AZ

© 2026 Lady Warrior · A Shannon Johanson Program
Barbells & Braids logo BARBELLS & BRAIDS
5-DAY CAMP · GIRLS AGES 8–15 · QUEEN CREEK, AZ
Strong Girls Lift the World

Five days to build strength, confidence, and a stronger sense of self.

A supportive week where girls learn to lift safely, fuel their growing bodies, encourage one another, and recognize what they are capable of.

Reserve Her Spot See what she will experience →
Full Camp Experience Strength · Confidence · Nutrition · Reflection 8 AM–12 PM Monday–Friday 12 girls max Personal coaching
SEE BARBELLS & BRAIDS IN ACTION

Real girls. Real movement. Real encouragement.

BUILD STRENGTH.♥BRAID CONFIDENCE.♥DISCOVER WHAT SHE CAN DO.
THE BARBELLS & BRAIDS EXPERIENCE

A week built around the whole girl.

This camp brings four essential pieces together so every activity has a purpose—and every girl has more than one way to succeed.

🏋️‍♀️

Strength

Age-appropriate coaching, proper form, and progress she can feel.

⭐

Confidence

Small wins, brave choices, and proof that she can do hard things.

🍓

Nutrition

Positive, practical lessons about energy, growth, and recovery.

✍️

Self-Reflection

Guided journaling that helps her notice her strengths and use her voice.

WHY THIS WEEK MATTERS

Give her a place where effort matters more than comparison.

Girls are surrounded by messages about how they should look. Barbells & Braids gives them a different message: her body is worthy of care, movement is something she can enjoy, and strength can be built one brave step at a time.

  • ♥ She is coached at her level—never compared to another girl.
  • ★ She learns skills she can use in the gym and in everyday life.
  • ♥ She practices encouraging herself and the girls beside her.
  • ★ She leaves with language for what makes her strong.
Girls enjoying Barbells & Braids camp activities
Connection is part of the training.
FIVE DAYS · ONE CONNECTED JOURNEY

Every day builds on the one before it.

The workout, nutrition conversation, confidence activity, and journal prompt all reinforce the day’s theme.

DAY 01

Meet Your Strong Self

Total-body movement, strength basics, food as fuel, and a first reflection on what her body can do.

DAY 02

Strong Is a Superpower

Lower-body strength, protein and energy, and a conversation about moments when she has felt powerful.

DAY 03

Quiet the Inner Critic

Upper-body strength, steady energy, and tools for speaking to herself like someone she cares about.

DAY 04

Community Over Competition

Partner challenges, simple meal-building skills, and practice cheering for another girl’s progress.

DAY 05

I Am a Lady Warrior

A celebration workout, her Warrior Plate, personal reflection, and a manifesto she writes in her own words.

Shannon and Scottie together
THE GIRL WHO INSPIRED IT ALL
WHY I CREATED BARBELLS & BRAIDS

I saw what strength training was giving Scottie—and I wanted other girls to have it too.

As Scottie grew stronger, I watched her become happier, more confident, and more comfortable in her own body. She was learning to focus on what her body could do instead of comparing herself to someone else.

I created Barbells & Braids to give other girls that same opportunity: a place to move, learn, reflect, feel capable, and be proud of the special person they already are.

— Shannon Johanson, Founder & Coach
CLEARLY & CONFIDENTLY

This is not a weight-loss camp.

I do not teach girls to shrink their bodies. I teach them to appreciate, fuel, strengthen, and care for their bodies.

✓What her body can do
✓How movement can make her feel
✓How food supports energy, growth, and recovery
✓How proper form helps her train safely
✓How effort creates progress
✓How girls become stronger when they support one another
My goal is for every camper to leave feeling proud of herself—not compared to anyone else.
SHE LEAVES WITH SOMETHING REAL

Strength she can feel. Skills she can keep.

01

Warrior Journal

Five days of her own reflections, wins, and words.

02

Warrior Plate

A positive, simple guide for energy and recovery.

03

Warrior Workout

An at-home routine built around movements she enjoys.

04

Warrior Manifesto

A personal statement about who she is and what she can do.

05

Certificate

A celebration of the work, courage, and effort she brought.

06

Her People

A group of girls who showed up and cheered one another on.

WHY PARENTS CAN FEEL GOOD ABOUT SAYING YES

Personal coaching. Beginner-friendly progressions. A small group where every girl is seen.

01I coach form first. Every movement is taught, supervised, and adjusted to the girl in front of me.

02No experience is required. Beginners are welcomed and progress at a pace that feels safe and encouraging.

03Shy girls are never put on the spot. Small-group activities make connection feel natural.

04Effort is celebrated—not speed or comparison. The goal is skill, confidence, and a positive experience.

JOIN THE NEXT CAMP

Her spot is reserved when registration is complete. Full location details and the Parent Prep Guide are sent after enrollment.

Reserve Her Spot
FORMAT5-Day In-Person Camp
Monday–Friday
LOCATIONQueen Creek, Arizona
Address after registration
AGESGirls 8–15
No experience required
CAPACITY12 girls maximum
One coach, every day
SCHEDULE8:00 AM–12:00 PM
Drop-off begins at 7:45
INCLUDEDWorkbook, activities,
take-home tools, and materials
Barbells & Braids
STRONG GIRLS LIFT THE WORLD

Give her five days to discover how strong she already is—and how much stronger she can become.

October 12–16 · Queen Creek, AZ · 12 girls maximum

Reserve Her Spot at Barbells & Braids
Barbells & Braids logo BARBELLS & BRAIDS
5-DAY CAMP · GIRLS AGES 8–15 · QUEEN CREEK, AZ
Strong Girls Lift the World

Five days to build strength, confidence, and a stronger sense of self.

A supportive week where girls learn to lift safely, fuel their growing bodies, encourage one another, and recognize what they are capable of.

Reserve Her Spot See what she will experience →
Full Camp Experience Strength · Confidence · Nutrition · Reflection 8 AM–12 PM Monday–Friday 12 girls max Personal coaching
SEE BARBELLS & BRAIDS IN ACTION

Real girls. Real movement. Real encouragement.

BUILD STRENGTH.♥BRAID CONFIDENCE.♥DISCOVER WHAT SHE CAN DO.
THE BARBELLS & BRAIDS EXPERIENCE

A week built around the whole girl.

This camp brings four essential pieces together so every activity has a purpose—and every girl has more than one way to succeed.

🏋️‍♀️

Strength

Age-appropriate coaching, proper form, and progress she can feel.

⭐

Confidence

Small wins, brave choices, and proof that she can do hard things.

🍓

Nutrition

Positive, practical lessons about energy, growth, and recovery.

✍️

Self-Reflection

Guided journaling that helps her notice her strengths and use her voice.

WHY THIS WEEK MATTERS

Give her a place where effort matters more than comparison.

Girls are surrounded by messages about how they should look. Barbells & Braids gives them a different message: her body is worthy of care, movement is something she can enjoy, and strength can be built one brave step at a time.

  • ♥ She is coached at her level—never compared to another girl.
  • ★ She learns skills she can use in the gym and in everyday life.
  • ♥ She practices encouraging herself and the girls beside her.
  • ★ She leaves with language for what makes her strong.
Girls enjoying Barbells & Braids camp activities
Connection is part of the training.
FIVE DAYS · ONE CONNECTED JOURNEY

Every day builds on the one before it.

The workout, nutrition conversation, confidence activity, and journal prompt all reinforce the day’s theme.

DAY 01

Meet Your Strong Self

Total-body movement, strength basics, food as fuel, and a first reflection on what her body can do.

DAY 02

Strong Is a Superpower

Lower-body strength, protein and energy, and a conversation about moments when she has felt powerful.

DAY 03

Quiet the Inner Critic

Upper-body strength, steady energy, and tools for speaking to herself like someone she cares about.

DAY 04

Community Over Competition

Partner challenges, simple meal-building skills, and practice cheering for another girl’s progress.

DAY 05

I Am a Lady Warrior

A celebration workout, her Warrior Plate, personal reflection, and a manifesto she writes in her own words.

Shannon and Scottie together
THE GIRL WHO INSPIRED IT ALL
WHY I CREATED BARBELLS & BRAIDS

I saw what strength training was giving Scottie—and I wanted other girls to have it too.

As Scottie grew stronger, I watched her become happier, more confident, and more comfortable in her own body. She was learning to focus on what her body could do instead of comparing herself to someone else.

I created Barbells & Braids to give other girls that same opportunity: a place to move, learn, reflect, feel capable, and be proud of the special person they already are.

— Shannon Johanson, Founder & Coach
CLEARLY & CONFIDENTLY

This is not a weight-loss camp.

I do not teach girls to shrink their bodies. I teach them to appreciate, fuel, strengthen, and care for their bodies.

✓What her body can do
✓How movement can make her feel
✓How food supports energy, growth, and recovery
✓How proper form helps her train safely
✓How effort creates progress
✓How girls become stronger when they support one another
My goal is for every camper to leave feeling proud of herself—not compared to anyone else.
SHE LEAVES WITH SOMETHING REAL

Strength she can feel. Skills she can keep.

01

Warrior Journal

Five days of her own reflections, wins, and words.

02

Warrior Plate

A positive, simple guide for energy and recovery.

03

Warrior Workout

An at-home routine built around movements she enjoys.

04

Warrior Manifesto

A personal statement about who she is and what she can do.

05

Certificate

A celebration of the work, courage, and effort she brought.

06

Her People

A group of girls who showed up and cheered one another on.

WHY PARENTS CAN FEEL GOOD ABOUT SAYING YES

Personal coaching. Beginner-friendly progressions. A small group where every girl is seen.

01I coach form first. Every movement is taught, supervised, and adjusted to the girl in front of me.

02No experience is required. Beginners are welcomed and progress at a pace that feels safe and encouraging.

03Shy girls are never put on the spot. Small-group activities make connection feel natural.

04Effort is celebrated—not speed or comparison. The goal is skill, confidence, and a positive experience.

JOIN THE NEXT CAMP

Her spot is reserved when registration is complete. Full location details and the Parent Prep Guide are sent after enrollment.

Reserve Her Spot
FORMAT5-Day In-Person Camp
Monday–Friday
LOCATIONQueen Creek, Arizona
Address after registration
AGESGirls 8–15
No experience required
CAPACITY12 girls maximum
One coach, every day
SCHEDULE8:00 AM–12:00 PM
Drop-off begins at 7:45
INCLUDEDWorkbook, activities,
take-home tools, and materials
Barbells & Braids
STRONG GIRLS LIFT THE WORLD

Give her five days to discover how strong she already is—and how much stronger she can become.

October 12–16 · Queen Creek, AZ · 12 girls maximum

Reserve Her Spot at Barbells & Braids
Barbells & Braids logo BARBELLS & BRAIDS
5-DAY CAMP · GIRLS AGES 8–15 · QUEEN CREEK, AZ
Strong Girls Lift the World

Five days to build strength, confidence, and a stronger sense of self.

A supportive week where girls learn to lift safely, fuel their growing bodies, encourage one another, and recognize what they are capable of.

Reserve Her Spot See what she will experience →
Full Camp Experience Strength · Confidence · Nutrition · Reflection 8 AM–12 PM Monday–Friday 12 girls max Personal coaching
SEE BARBELLS & BRAIDS IN ACTION

Real girls. Real movement. Real encouragement.

BUILD STRENGTH.♥BRAID CONFIDENCE.♥DISCOVER WHAT SHE CAN DO.
THE BARBELLS & BRAIDS EXPERIENCE

A week built around the whole girl.

This camp brings four essential pieces together so every activity has a purpose—and every girl has more than one way to succeed.

🏋️‍♀️

Strength

Age-appropriate coaching, proper form, and progress she can feel.

⭐

Confidence

Small wins, brave choices, and proof that she can do hard things.

🍓

Nutrition

Positive, practical lessons about energy, growth, and recovery.

✍️

Self-Reflection

Guided journaling that helps her notice her strengths and use her voice.

WHY THIS WEEK MATTERS

Give her a place where effort matters more than comparison.

Girls are surrounded by messages about how they should look. Barbells & Braids gives them a different message: her body is worthy of care, movement is something she can enjoy, and strength can be built one brave step at a time.

  • ♥ She is coached at her level—never compared to another girl.
  • ★ She learns skills she can use in the gym and in everyday life.
  • ♥ She practices encouraging herself and the girls beside her.
  • ★ She leaves with language for what makes her strong.
Girls enjoying Barbells & Braids camp activities
Connection is part of the training.
FIVE DAYS · ONE CONNECTED JOURNEY

Every day builds on the one before it.

The workout, nutrition conversation, confidence activity, and journal prompt all reinforce the day’s theme.

DAY 01

Meet Your Strong Self

Total-body movement, strength basics, food as fuel, and a first reflection on what her body can do.

DAY 02

Strong Is a Superpower

Lower-body strength, protein and energy, and a conversation about moments when she has felt powerful.

DAY 03

Quiet the Inner Critic

Upper-body strength, steady energy, and tools for speaking to herself like someone she cares about.

DAY 04

Community Over Competition

Partner challenges, simple meal-building skills, and practice cheering for another girl’s progress.

DAY 05

I Am a Lady Warrior

A celebration workout, her Warrior Plate, personal reflection, and a manifesto she writes in her own words.

Shannon and Scottie together
THE GIRL WHO INSPIRED IT ALL
WHY I CREATED BARBELLS & BRAIDS

I saw what strength training was giving Scottie—and I wanted other girls to have it too.

As Scottie grew stronger, I watched her become happier, more confident, and more comfortable in her own body. She was learning to focus on what her body could do instead of comparing herself to someone else.

I created Barbells & Braids to give other girls that same opportunity: a place to move, learn, reflect, feel capable, and be proud of the special person they already are.

— Shannon Johanson, Founder & Coach
CLEARLY & CONFIDENTLY

This is not a weight-loss camp.

I do not teach girls to shrink their bodies. I teach them to appreciate, fuel, strengthen, and care for their bodies.

✓What her body can do
✓How movement can make her feel
✓How food supports energy, growth, and recovery
✓How proper form helps her train safely
✓How effort creates progress
✓How girls become stronger when they support one another
My goal is for every camper to leave feeling proud of herself—not compared to anyone else.
SHE LEAVES WITH SOMETHING REAL

Strength she can feel. Skills she can keep.

01

Warrior Journal

Five days of her own reflections, wins, and words.

02

Warrior Plate

A positive, simple guide for energy and recovery.

03

Warrior Workout

An at-home routine built around movements she enjoys.

04

Warrior Manifesto

A personal statement about who she is and what she can do.

05

Certificate

A celebration of the work, courage, and effort she brought.

06

Her People

A group of girls who showed up and cheered one another on.

WHY PARENTS CAN FEEL GOOD ABOUT SAYING YES

Personal coaching. Beginner-friendly progressions. A small group where every girl is seen.

01I coach form first. Every movement is taught, supervised, and adjusted to the girl in front of me.

02No experience is required. Beginners are welcomed and progress at a pace that feels safe and encouraging.

03Shy girls are never put on the spot. Small-group activities make connection feel natural.

04Effort is celebrated—not speed or comparison. The goal is skill, confidence, and a positive experience.

JOIN THE NEXT CAMP

Her spot is reserved when registration is complete. Full location details and the Parent Prep Guide are sent after enrollment.

Reserve Her Spot
FORMAT5-Day In-Person Camp
Monday–Friday
LOCATIONQueen Creek, Arizona
Address after registration
AGESGirls 8–15
No experience required
CAPACITY12 girls maximum
One coach, every day
SCHEDULE8:00 AM–12:00 PM
Drop-off begins at 7:45
INCLUDEDWorkbook, activities,
take-home tools, and materials
Barbells & Braids
STRONG GIRLS LIFT THE WORLD

Give her five days to discover how strong she already is—and how much stronger she can become.

October 12–16 · Queen Creek, AZ · 12 girls maximum

Reserve Her Spot at Barbells & Braids