GIVE HER A PLACE TO FEEL STRONG—IN HER BODY AND IN HERSELF.
A three-hour, beginner-friendly strength and confidence Mini Camp for girls ages 8–15 in Queen Creek, Arizona.
She’ll learn to lift with proper form, fuel her growing body, encourage other girls, and leave with proof that she can do hard things.
GIVE HER A PLACE TO FEEL STRONG—IN HER BODY AND IN HERSELF.
A three-hour, beginner-friendly strength and confidence Mini Camp for girls ages 8–15 in Queen Creek, Arizona.
She’ll learn to lift with proper form, fuel her growing body, encourage other girls, and leave with proof that she can do hard things.
Saturday Mini-Camp
Ages 8–15
Queen Creek, AZ
12 Girls Max
12 girls · One coach · THREE powerful hours
WHY STRENGTH—AND WHY NOW?
Ages 8–15 are a powerful window for girls to build body respect, movement skills, and confidence that can last.
Research links body dissatisfaction during early adolescence with lower self-esteem—especially for girls.
Longitudinal research suggests physical activity can support more positive self-esteem in adolescent girls.
The American Academy of Pediatrics supports properly supervised resistance training that prioritizes technique and age-appropriate progressions.
I turn those findings into a safe, encouraging first experience centered on what her body can do.
Strength she can feel. Confidence she can carry.
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.
The messages girls hear now can shape the way they see food, movement, and themselves for years. A positive experience with strength can give her a healthier place to begin.
Ages 8-15 are an important time for girls to build confidence, body respect, and healthy movement habits.
That is why this Mini Camp gives girls a different message:
You are strong. You are capable. Your body belongs to you.
BODY RESPECT
Early adolescence is when body image and self-esteem can become closely linked.
SELF-BELIEF
Physical activity is associated with more positive self-esteem in adolescent girls.
STRENGTH + CONFIDENCE
COACHING CONNECTS STRENGTH, CONFIDENCE, NUTRITION, AND SELF-REFLECTION—SO SHE GROWS INSIDE AND OUT.
BODY RESPECT
Early adolescence is when body image and self-esteem can become closely linked.
SELF-BELIEF
Physical activity is associated with more positive self-esteem in adolescent girls.
STRENGTH + CONFIDENCE
COACHING CONNECTS STRENGTH, CONFIDENCE, NUTRITION, AND SELF-REFLECTION—SO SHE GROWS INSIDE AND OUT.
STRENGTH FOR HER BODY. CONFIDENCE FOR HER LIFE.
SOURCES: PEÑA ET AL., 2021 · SCHMALZ ET AL., 2007 · AMERICAN ACADEMY OF PEDIATRICS, 2020
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, and the people who understand her. I’ll welcome her exactly where she is.
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
WHO THIS MINI CAMP IS FOR
No experience is required. She just needs a safe place to start—and room to discover her strength.
A girl who wants to get strong and learn to lift safely.
A girl who is curious about how food, movement, and mindset work together.
A girl who would thrive in a supportive, all-girls space.
A girl who wants to be challenged—and cheered on.
A girl who needs a day centered on what her body can do—not how it looks.
WHO THIS MINI CAMP IS FOR
No experience is required. She just needs a safe place to start—and room to discover her strength.
💪 A girl who wants to get strong and learn to lift safely.
🍎 A girl who is curious about how food, movement, and mindset work together.
✨ A girl who would thrive in a supportive, all-girls space.
📣 A girl who wants to be challenged—and cheered on.
⭐ A girl who needs a day centered on what her body can do—not how it looks.
THIS IS NOT A WEIGHT-LOSS CAMP
Barbells & Braids does not teach girls to shrink their bodies.
I teach them to appreciate, fuel, strengthen, and care for their bodies.
The program focuses on:
• 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.
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 Saturday brings a fresh experience.
Each date has a different strength lesson, workout, confidence conversation, and journal prompt—so returning girls keep learning and growing.
Theme 01
Strong Start
Meet your strong self.
Workout
Total-body fundamentals—safe movement patterns for every experience level.
Nutrition
Fuel for energy: what food does for growing, active bodies.
Strength
Intro to barbells, dumbbells, bands, and confident gym skills.
Journal
"What are three things my body can do that make me proud?"
Theme 02
Barbell Basics
Strong is a superpower.
Strong is a superpower.
Workout
Squats, hinges, carries, and presses—coached safely for every level.
Nutrition
Protein, energy, and why growing athletes need enough food.
Strength
How practice, patience, and smart challenges build strength.
Journal
"When have I felt powerful—and what helped me feel that way?"
Theme 03
Strong Together
Silencing the inner critic.
Teamwork over comparison.
Workout
Partner circuits and team challenges that make movement fun.
Nutrition
Hydration and steady energy for school, sports, and play.
Mindset
Encouragement and positive self-talk build confidence.
Journal
"How can I talk to myself like I would talk to a teammate?"
Theme 04
Power & Purpose
Move with purpose.
Workout
Athletic circuits focused on balance, coordination, and power.
Nutrition
Simple snacks that support movement, focus, and recovery.
Mindset
Set a personal goal, try bravely, and celebrate progress.
Journal
"What is one brave goal I am ready to practice?"
Theme 05
Lady Warrior Challenge
I am a Lady Warrior.
Celebration
A coached strength circuit with individual and team victories.
Warrior Plate
Build a simple Warrior Plate for energy and recovery.
Reflection
Reflect on today's wins and the strengths she will carry forward.
Manifesto
Write a personal Warrior statement to take home.
WHAT SHE’LL EXPERIENCE IN THREE HOURS
A complete strength, confidence, nutrition, and self-reflection experience—without an overwhelming schedule.
Every girl walks out of Barbells & Braids with something real in her hands — and something different in her chest.
Her Warrior Journal
Squat, hinge, push, pull, and carry with age-appropriate coaching and proper form.
Her Warrior Plate
Learn how food supports energy, growth, focus, and recovery—without restriction or shame.
Her Warrior Workout
Try something new, practice bravely, and collect real evidence: “I can do hard things.”
Reflect & Grow
Use guided journaling and group encouragement to notice her wins, name her strengths, and choose what she wants to practice next.
Her Saturday Action Plan
Her personalized next steps for strength, confidence, and healthy habits after camp.
Her People
A group of girls who showed up for each other throughout the Saturday experience.
She leaves with new skills, new confidence, and a stronger sense of what she can do.
The goal isn't for her to walk out looking different. It's for her to walk out feeling different.
BUILD STRENGTH. BRAID CONFIDENCE.
Why I Created Barbells & Braids
I'm Shannon Johanson—a fitness and wellness expert, founder of Lady Warrior, and the coach who will be with your daughter throughout the entire three-hour Mini Camp.
Barbells & Braids began when I watched strength training change my daughter, Scottie. As she grew stronger, she became happier, more confident, and more comfortable in her own body, in the gym and out in the world.
She was learning to focus on what her body could do instead of comparing herself with anyone else. I wanted other girls to have that same opportunity: to move, feel capable in their own skin, and feel proud of the special person they already are.
Camp is capped at 12 girls so every camper is seen, coached, encouraged, and celebrated.
12
Girls
Maximum
01
Every Saturday
03
HOURS TOTAL
Twelve girls. One coach. Three intentional hours. That's the Mini Camp.
Twelve girls. One coach. Five days.That's the program.
Why I Created Barbells & Braids
I'm Shannon Johanson, a fitness and wellness expert, founder of Lady Warrior, and the coach who will be with your daughter throughout the entire three-hour Mini Camp.
Barbells & Braids began when I watched strength training change my daughter, Scottie. As she grew stronger, she became happier, more confident, and more comfortable in her own body, in the gym and out in the world.
She was learning to focus on what her body could do instead of comparing herself with anyone else. I wanted other girls to have that same opportunity: to move, feel capable in their own skin, and feel proud of the special person they already are.
Camp is capped at 12 girls so every camper is seen, coached, encouraged, and celebrated.
12
Girls
Maximum
01
ONE COACH
03
HOURS THAT MATTER
Twelve girls. One coach. Three intentional hours. That's the Mini Camp.
WHY PARENTS CAN FEEL GOOD ABOUT SAYING YES
The questions
I know you're already thinking.
How do you keep strength training safe for girls?
I coach form first—every time.
Every movement is taught and supervised with age-appropriate equipment, resistance, and progressions. The goal is skill and confidence—not lifting the most weight.
What if she has never lifted before?
Perfect. This camp was designed for beginners.
I begin with body position and proper form, then help her progress at a pace that feels safe and encouraging.
We begin with form and safety, then help every girl find movements she enjoys. By pickup, she will have real evidence of what her body can do.
What if she is shy or nervous?
She will be welcomed gently and never put on the spot.
Small-group activities make connection easy. Girls work together, encourage one another, and celebrate effort—not comparison.
Connection begins with the first activity. Girls encourage one another, work in teams, and celebrate each other's wins. Nervousness rarely lasts 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
$127
/ SAT
URDAY
Format
3-Hour Saturday Mini-Camp
Choose an available Saturday
Location
Queen Creek, AZ
Address provided upon registration
Ages
Girls 8–15
No prior experience required
Capacity
12 Girls Max
One coach throughout the session
Saturday Schedule
THREE-HOUR SESSION
Exact drop-off and pickup times are shown during registration. All materials included.
12 spots total · Fills fast
GIVE HER THREE HOURS THAT CAN CHANGE THE WAY SHE SEES HERSELF
Not because one camp magically creates confidence—but because one positive experience can give a girl a new place to begin.
Give her a place to be brave.
A place to move without judgment.
A place to celebrate what her body can do.
A place to build strength and braid confidence.
Spots are limited so every camper can receive attentive coaching, encouragement, and support.
3 HOURS | QUEEN CREEK, AZ | 12 GIRLS MAX | $127
GIVE HER THREE HOURS THAT CAN CHANGE THE WAY SHE SEES HERSELF
Not because one camp magically creates confidence—but because one positive experience can give a girl a new place to begin.
Give her a place to be brave.
A place to move without judgment.
A place to celebrate what her body can do.
A place to build strength and braid confidence.
Spots are limited so every camper can receive attentive coaching, encouragement, and support.
3 HOURS | QUEEN CREEK, AZ | 12 GIRLS MAX | $127
An in-person strength & confidence camp for girls ages
8–15. Led by Shannon Johanson in Queen Creek, AZ.