Dionna Hickox

Dionna Hickox

EmpowHER

EmpowHER Challenge

Reset your strength, your habits, and your confidence

Welcome to EmpowHER!! I am so excited you are here! If you are looking to push & challenge yourself, for something that will get you back on track, and a way to feeling energized, healthy and strong...then this challenge is for you! I am so excited to be working alongside you for the next 6 weeks. Let’s do this!
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About The Workouts

This program can be done at home or at the gym in under an hour. Equipment needed are dumbbells, resistance band and loops. A bench and stability ball will be used but are optional.
  • 4 weekly strength-focused workouts
  • 2 optional, quick cardio & mobility sessions weekly
  • Community support to stay accountable, connected, and encouraged
  • Real-life results approach that fits your schedule
  • Nutrition plans, recipes & more
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3 Grand Prizes

I am excited to be giving away some of my favorite things that you are going to LOVE!
  • 1st Place: CurrentBody Red light mask, Regelica skincare, & BK Beauty Makeup Brush Set
  • 2nd Place: walking pad, Chirp massager & Beam sampler kit
  • 3rd Place: LifePro sauna blanket & vibration plate
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How To Win

3 winners will be selected based on participation, progress photos and personal testimonial.
  • Sign up for the challenge
  • Submit before photos and goals by Sunday, January 18th
  • Commit to yourself and our community for 6 weeks
  • Submit after photos and testimonial by Friday, March 6th

Frequently asked questions

What are the rules to win this challenge?
The 3 winners will be selected based on photos, participation and testimonial. Submit your goals and before photo by Sunday, January 18th and your after photo and testimonial by Friday, March 6th. Partcipate in the challenge by completing the workouts, engaging and supporting the other women in our private community group inside the app. And I will also encourge you to hold yourself accountable (and inspire others) by sharing on Instagram., tagging me @dionnahickox and using hashtag #empowHER2026
What are the goals of this challenge?
Lose fat and gain lean muscle Build strength Increase confidence
What equipment do I need?
Light-heavy dumbbells (whatever that means for you). Think if you had to do 10 reps of an exercise, the weight should feel really challenging by the 8th rep. Resistance bands (here are the ones I use): https://amzn.to/4qzi0kB Resistance loops (here are the ones I use): https://amzn.to/4paFvzb Bench or stability ball (optional). If you do not have a bench, you can perform it on a ball or the floor. I will have modifications for those.
Who is this challenge best suited for (skill-level)?
This challenge is designed for all levels if you have had experience with lighting weights in the past. Beginners: go slow, use less weight, use longer rest periods, and focus on form Advanced: increase weight and reps if needed
What types of workouts are included in the challenge?
4 strength training workouts (2 upper and 2 lower) per week 1 quick cardio day and 1 quick mobility day (optional) 30 minute walks daily
How will I get the best results throughout the challenge?
Get proper sleep (seven to nine hours a night is a must) Prioritize nutrition and whole foods (figure out your daily calories and macros for your goals using the calculator, nutrition plans, and recipes in “Recipes & More” section of the app Drink at least eight 8 oz glasses of water daily Make sure to use active and full rest days to allow muscles to recover Limit alcohol and processed sugars Ditch the all or nothing mindset. A bad moment or bad day doesnt mean a bad week or month. Life happens. Learn from it, then just continue...no more restarting!
How will the challenge winners be selected?
I will select the 3 challenge winners based on a combination of progress photos, transformation story/testimonial, participation in the community and tagging me on Instagram @dionnahickox and using hashtag #empowHER2026
What are the prizes for the challenge winners?
1st Place:
 • CurrentBody Red Light Mask
 • Regelica Skincare Kit
 • BK Beauty Brush Set 2nd Place:
 • Walking Pad • Chirp RPM Mini Massager
 • Dream by Beam Sampler 3rd Place:
 • LifePro Sauna Blanket
 • LifePro Vibration Plate
How can I ask you questions?
Message me in the app with any questions you have.

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