Workouts, Classes and Lectures
Please check back regularly for additional sessions and scheduling.
BECOME HER
Stop Waiting to Feel Ready. Start Becoming the Woman You Keep Imagining.
There is another version of you that you haven’t even met yet. Discover how the choices you make, the habits you build, and the chances you take TODAY bring that woman to life. Give yourself permission to want more, move beyond the familiar, and start taking action before you have every answer. Because becoming HER begins with what you do NEXT.
THE BOMBSHELL EFFECT
The Art of Looking Like You Have Your Sht Together.*
Head-to-toe Bombshell presence. Style, presentation, posture, confidence, and polis. The details that come together to change how you carry yourself and show up in LIFE. Learn how to make those details work for YOU, with practical ways to elevate your everyday look, walk into a room with confidence, and let your presence reflect the woman you are becoming.
STAGE FLOW MASTERCLASS
A deep-dive into seamless transitions and fluid movement that elevate your stage presence from solid to show-stopping.
SEDUCTIVE SELF-CARE: THE BOMBSHELL WAY
A fun, feminine take on energy, boundaries, pampering, and pleasure—all rooted in Bombshell values.
BOMBSHELL BEAST MODE
Respect the IRON. Bring the INTENSITY. EARN the CHANGE.
For the WOMEN and MEN at BOMiCON ready to MAXIMIZE their time in the gym, this in-gym lecture/hands on training brings together intensity, form, mindset, and STRATEGY, so you can FEEL like a Bombshell Beast from the second you walk in and actually TRAIN like one.
Shannon Dey learned to train from old-school gym dudes who moved REAL iron and even lunged down the streets wearing DOG CHAINS. Long before gym bros tried to make training cute, these guys came to WORK, and Shannon has spent decades refining those lessons into the training methods she teaches today. Learn the precise execution, deliberate intensity, and long-forgotten secrets of the iron that helped build some of the BEST bodies in the world.
From your first working set to that final hard-earned rep, learn how to make the muscles do the work, hold your form when the effort gets REAL, and push beyond the comfortable sets you’ve been repeating for months. Bring your focus. Bring your grit. Every rep has a job to do, and you’re going to learn how to make it COUNT.
Unleash your inner BEAST. Give your body a reason to CHANGE.
INNER CIRCLE IRON
Train alongside Coach & Director Jessica Dolias in a premium strength session featuring elite coaching, purposeful lifting, and the signature Bombshell training philosophy.
IDENTITY BEYOND THE STAGE
THE NEXT 20: Who Are You Becoming From Here?
This roundtable is a chance to look honestly at the version of you that got you here, the lessons you’ve earned, the patterns you’re ready to leave behind, and the standards you want to carry into your next chapter.
Together, we’ll talk through where you’ve grown, where you may still be holding yourself back, and what has to change if the next version of your life is going to look different from the last.
You will leave this table with inspiration, clarity on who you’re becoming, what you’re no longer willing to repeat, and what you want the next 20 years of your life to stand for.
THE RESET RULE
This session is about learning how to recover quickly instead of turning one imperfect moment into a complete shutdown. We’ll break down the all-or-nothing mindset, why people convince themselves they need to “start over,” and how to use your very next decision to regain control. Learn how to become someone who can get knocked off course without staying there.
EAT FOR THE LOOK, NOT THE NUMBER
This session breaks down how nutrition affects how a competitor actually presents, from fullness and training performance to how the physique holds shape as prep progresses. We’ll talk about why constantly chasing a lower scale weight can sometimes work against the look you are trying to bring to the stage, and why the best prep decisions come from what the physique is doing, not just what the scale says.
PREP ON A BUSY SCHEDULE
A no-excuses, athlete-focused guide to executing a winning prep while juggling work, life, and a nonstop schedule.
THE COURAGE TO BE SEEN WHILE YOU’RE STILL CHANGING
A lot of women do not realize how much of their life they have put on hold because they are waiting to feel better about their body first.
They avoid the picture. Skip the event. Stay in the back of the room. Put off buying the clothes. Tell themselves they will travel, date, speak up, participate, or finally feel confident once they lose the weight or reach the goal.
This session is about what it costs to keep waiting.
Stacey will talk about learning to show up for your life while you are still changing, letting yourself be seen before you feel “finished,” and refusing to make confidence something you only earn after your body looks a certain way.
You can work toward change without disappearing in the meantime.
MAKE IT HARD TO QUIT
Motivation will come and go. Your environment, routines, support system and standards are what decide what happens when it does.
This session is about building a life that makes consistency easier to maintain and harder to walk away from. You’ll learn how to remove the friction that keeps knocking you off track, create systems that support your goals, use accountability the right way, and set up your schedule and surroundings so success does not depend on waking up motivated every single day.
The goal is to become someone whose life is built to keep moving anyway.
THE POSING BLUEPRINT
A step-by-step guide to mastering angles, flow, and fundamentals for a winning stage presence.
BUILD YOUR PLATE: THE BOMBSHELL CRUISE BUFFET CHALLENGE
Knowing what to eat when everything is weighed, measured and written on a meal plan is one thing. Knowing how to make the right choices when you are standing in front of an entire buffet is another.
In this interactive nutrition session, we’ll teach you how to build a balanced meal without a food scale or perfectly measured portions. You’ll learn how to identify your protein, carbohydrates, fats, vegetables and portion sizes, how to navigate foods you cannot accurately track, and how to make choices based on YOUR current goals.
Then class is over and the challenge begins.
You’ll head straight to lunch, build your own plate using what you just learned, take a photo, and submit it for the Bombshell Buffet Challenge.
No prepped meals. No perfect macros. No coach standing beside you telling you what to choose.
Just you, the cruise buffet, and the ability to apply what you know.
LEGS OF STEEL
LOVE YOUR LOUDER SELF
SASSY, CLASSY & BAD-ASSY
Channel the Bombshell balance of femininity and fire in everything you do.
WHEN YOUR MIND HASN’T CAUGHT UP TO YOUR BODY
Your body can change dramatically while the way you see yourself stays stuck years behind.
You can lose weight, build strength, change your habits, and still walk into a room feeling like the person you used to be. Old insecurities, old labels, old fears, and even the way you talk to yourself can hang around long after the physical changes are obvious to everyone else.
This session is about recognizing when your old identity is still running the show.
Stacey will talk about what it takes to mentally catch up to the work you have already done, stop viewing yourself through an outdated version of who you were, and start living like the person you have worked so hard to become.
CUTTING THE NOISE
A focused guide to blocking out overwhelm, opinions, and distractions so you can prep with clarity, confidence, and unstoppable competitive precision.
LOWER BODY. HIGHER STANDARDS.
Train with INTENTION. Bring the INTENSITY. EARN the RESULTS.
Have you been training for what seems like FOREVER but aren’t seeing the BIG RESULTS you’re looking for? It’s time to raise the standard of what you call a WORKING SET.
Put your glutes, hamstrings, and quads to WORK in this hands-on lower-body training class with Shannon Dey. You’ll be coached DURING the workout to understand how positioning, execution, and effort shift the emphasis to the muscles you’re targeting—and feel the difference between completing a rep and making that muscle EARN it.
Expect precise coaching, demanding sets, and a serious wake-up call for your training. Learn to control the weight, hold your form when the effort gets REAL, and challenge the muscles you came to build. Every set has a purpose. Every rep demands intention. Bring the focus and intensity that give your body a reason to CHANGE.
Your dare-to-bare lower half starts HERE!