The complete 8-week mind & body reset
GET IN SHAPE. MAKE STAYING THERE FEEL NORMAL.
This isn’t another eight-week sprint you finish and slowly undo.
Shape Up & Shine helps you get leaner, fitter and healthier while
building the habits, routines and confidence that make staying that
way feel like part of normal life.
Short workouts. Flexible food. Daily coaching.
One small Power Move at a time.
One-off investment · Immediate access · Free Rise Tribe community
The bit most plans forget
IF IT ONLY WORKS WHILE YOU’RE “ON THE PLAN”, IT DOESN’T REALLY WORK.
You can lose weight with a burst of discipline. You can get fitter with a challenge. You can eat brilliantly for a few determined weeks.
But if staying there still depends on motivation, rules and everything going to plan, you’re always one busy month away from starting again.
THE PLAN ENDS.
The deadline disappears, the structure goes with it and all the things you were temporarily “being good at” slowly start slipping.
LIFE GETS NORMAL AGAIN.
Work gets busy. Someone needs something. Dinner isn’t Instagram-ready. The routine that only worked during your perfect eight-week bubble suddenly doesn’t.
THE OLD DEFAULTS COME BACK.
Not because you’ve failed, but because knowing what to do and having it become your normal behaviour are two completely different things.
The workouts and nutrition help change your body. The daily coaching and Power Moves help change what happens next.
Change the body. Change the defaults.
FOUR THINGS WORKING TOGETHER. SO YOU’RE NOT RELYING ON WILLPOWER TO DO ALL THE WORK.
Shape Up & Shine doesn’t separate fat loss, fitness and behaviour change into different little boxes. Each day gives you something to understand, something to do, and a structure you can actually repeat in normal life.
DAILY RESET COACHING.
A short lesson every day helps you understand what actually drives progress — and what usually derails it.
Motivation, cravings, plateaus, perfectionism, stress, sleep, setbacks, weekends, holidays and the wonderfully inconvenient fact that real life refuses to follow a meal-plan spreadsheet.
ONE DAILY POWER MOVE.
Every day gives you one practical action designed to move you forward and start turning what you’re learning into something you actually do.
Small enough to fit into a normal day. Repeated often enough to start becoming your new normal.
METABOLIC XCELERATOR TRAINING.
Your main training comes from 2–3 MX workouts each week, rotating through Classic, PBX and Spike sessions.
Then optional 4-minute booster workouts give you an easy way to add more, target a particular area or keep moving on days when time and energy are in shorter supply.
QUICK-START NUTRITION.
Choose from Classic, Vegetarian or Free-From meal-plan routes, then use the swaps, adaptations and supporting resources to make the food fit your actual life.
The aim isn’t to become brilliant at following somebody else’s menu. It’s to get increasingly good at making your own food choices work.
Not eight weeks of temporarily behaving yourself. Eight weeks of practising a better default.
From the Shape Up & Shine test group
THE CHANGES WEREN’T JUST ON THE SCALES.
Yes, women lost weight. But they also talked about more energy, better fitness, fewer all-or-nothing habits, greater confidence and finally feeling like the process was something they could keep doing.
“This programme is a game changer for me.”
It’s so much easier to follow when you have a little motivational lesson each day and the Rise Tribe to share it with you.
I can now really see me hitting my goals, which felt like an unrealistic dream before.
“No missing out on anything.”
7lbs down even with weekends away with the girls and birthday treats. Daily mini videos, reminders and pep talks when needed, flexible schedule and accountability.
“For the first time in my adult life, I’ve knocked the scales on the head.”
The mindfulness in the everyday videos makes a huge amount of sense to me. I feel stronger, fitter and more streamlined.
“The daily input is great for keeping you on track.”
My fitness watch has twice informed me that my fitness age has decreased. This really gave me a lift as my main aim is to keep as healthy as possible for as long as possible.
Individual experiences and results vary. Testimonials shown are from participants in a Shape Up & Shine test group.
Your eight weeks, made simple
OPEN THE APP. KNOW WHAT TODAY’S JOB IS. GET ON WITH YOUR LIFE.
Shape Up & Shine gives you something useful to learn, something practical to do and the training and nutrition structure to keep moving forward — without turning getting healthy into your new occupation.
Every day
A LITTLE INPUT. A CLEAR NEXT STEP.
Instead of dumping eight weeks of information on you and hoping something useful sticks, the programme unfolds one day at a time.
YOUR DAILY COACHING VIDEO
A short lesson to help you understand the bit that matters today — from motivation and food to training, setbacks, habits and keeping the whole thing going in real life.
YOUR PRACTICAL RESOURCE
A supporting PDF turns the day’s idea into something you can actually use — guides, trackers, exercises, food tools and practical ways to apply what you’ve just learned.
TODAY’S POWER MOVE
One small action that turns learning into behaviour and gives you something concrete to move forward with today.
YOUR BONUS RESOURCE
Extra help for the situations that tend to make healthy habits wobble — things like eating out, cravings, falling off track, nutrition mistakes and keeping yourself moving forward.
Your training
MX + 4-MINUTE WORKOUTS
Aim for 2–3 Metabolic Xcelerator workouts each week, rotating Classic, PBX and Spike.
Optional 4-minute boosters let you add intensity, focus on a particular area or simply do something useful when a longer workout isn’t happening.
Your nutrition
THREE QUICK-START ROUTES
Choose Classic, Vegetarian or Free-From and use the meal plans to take the guesswork out of getting started.
Swaps, adaptations and supporting resources help you make the food increasingly flexible as you learn what works for you.
Your people
FREE RISE TRIBE ACCESS
You can use the Rise Tribe community inside the app for support, accountability and the occasional reminder that everybody else’s perfectly organised life is largely fictional too.
Community access is free alongside your programme.
Watch the lesson. Use the resource. Make your Power Move. Fit the workouts and food around your week. Then come back tomorrow.
Designed for an actual life
YOU DON’T NEED TO BECOME A DIFFERENT PERSON TO MAKE THIS WORK.
You don’t need unlimited time, permanent motivation or eight beautifully organised weeks. Shape Up & Shine is designed to help you make progress with the life you already have.
GOOD. THE PLAN KNOWS.
Your main training target is 2–3 MX workouts a week, with optional 4-minute sessions when you want something shorter.
The daily coaching is deliberately bite-sized too. This is meant to fit around your life, not require you to clear it first.
THAT’S RATHER THE POINT.
You’re not supposed to arrive having already achieved the thing you bought the programme to help you achieve.
The goal is to build fitness and consistency across the eight weeks — not pass an entrance exam before Day 1.
NOR SHOULD IT.
You can start with Classic, Vegetarian or Free-From Quick-Start meal plans, then use the swaps and adaptations to make the food increasingly fit you.
The destination isn’t becoming excellent at obeying a meal plan. It’s becoming better at eating well without needing one to supervise you.
THEN THIS BIT MATTERS MOST.
Shape Up & Shine doesn’t just give you another set of instructions to follow until your enthusiasm runs out.
The daily coaching and Power Moves are there specifically to help turn useful choices into defaults — so this attempt doesn’t simply become another thing you once did.
If you want the harshest diet, the most workouts and somebody to congratulate you for being miserable, this probably isn’t it.
Shape Up & Shine is for women who want to make real changes and still recognise their own life while doing it.
Your complete 8-week reset
YOU’VE TRIED STARTING AGAIN. TRY BUILDING SOMETHING THAT STAYS.
Shape Up & Shine gives you eight weeks of training, nutrition, daily coaching and practical action designed to help you change your body — and make the behaviours behind that change increasingly feel like your normal life.
You’re guided through the programme one day at a time, with a clear next step, a daily Power Move and enough structure to keep progressing without needing your entire life to cooperate.
Shape Up & Shine
Immediate access through the app
8 weeks of daily coaching Short, practical lessons designed to keep you moving forward.
A Power Move every day One useful action to turn what you learn into what you actually do.
Metabolic Xcelerator workouts Your main 2–3 weekly training sessions across Classic, PBX and Spike.
4-minute booster workouts Flexible extra sessions for busy days, extra intensity or targeted work.
Three Quick-Start nutrition routes Classic, Vegetarian and Free-From, with swaps and adaptations.
Practical resources + bonus guides Extra help for food, habits, setbacks, cravings, eating out and real life.
Free Rise Tribe access Community, support and accountability inside the same app.
One payment · Immediate programme access · No recurring programme fee
Before you hit the button
A FEW THINGS YOU MIGHT STILL BE WONDERING.
The short version: no, you do not need eight empty weeks, superhuman motivation or a separate fridge full of diet food.
How much exercise do I actually need to do?
Aim for 2–3 Metabolic Xcelerator workouts each week, rotating through the Classic, PBX and Spike styles.
You can also use the optional 4-minute booster workouts 2–3 times per week when you want an extra push, some targeted work or simply something useful on a day when a longer session isn’t happening.
Do I have to follow a rigid weekly workout schedule?
No. Schedule your 2–3 main workouts where they fit best and rotate through the different MX styles.
If you’re feeling great, you can do more. If life is particularly life-ish, do what fits and keep moving forward.
What if I’m really unfit right now?
That doesn’t disqualify you. Improving your fitness is part of the reason the programme exists.
Shape Up & Shine is about building capacity and consistency across the eight weeks, not proving you’re already fit enough before you begin.
Do I have to eat from a meal plan for eight weeks?
No. The Classic, Vegetarian and Free-From Quick-Start plans give you structure and remove some of the early guesswork.
You also get swaps, adaptations and supporting resources designed to help you make your food increasingly flexible and workable in normal life.
What happens each day?
Each day gives you a short coaching video, a practical supporting resource, your daily Power Move and an additional bonus resource.
Your workouts and nutrition sit alongside that daily guidance, so you always have a clear next step without having to consume everything at once.
What if I have a bad day or miss something?
Then you’ve had a bad day or missed something. You have not accidentally destroyed eight weeks of progress.
A major part of Shape Up & Shine is learning how to deal with imperfect days without turning them into another full-scale “I’ll start again Monday” event.
How do I access Shape Up & Shine?
Access is through the app and is available immediately after you purchase, so you can get everything set up and begin when you’re ready.
Is the Rise Tribe community included?
Yes. Rise Tribe is the free community inside the same app, giving you somewhere to get support, share progress and stay connected while you work through the programme.
Is £249 a subscription?
No. Shape Up & Shine is a one-off £249 programme investment. There is no recurring programme fee.
Is this basically another eight-week challenge?
That’s precisely what it’s trying not to be.
The workouts and nutrition help you make physical progress. The daily coaching and Power Moves are there to help the behaviours behind that progress become increasingly automatic, so Day 56 doesn’t simply become the countdown to your next restart.
There’s one last thing I want you to think about before you decide.
The bit after the programme matters
DON’T JUST FINISH EIGHT WEEKS. MAKE DAY 57 FEEL DIFFERENT.
The goal isn’t to prove you can be motivated for two months. It’s to come out the other side leaner, fitter and healthier — with routines and choices that feel more like how you live and less like something you’re temporarily doing.
Follow the structure.
Train. Learn. Practise. Repeat.
Let more of it feel normal.
Shape Up & Shine
Immediate access · One payment · Free Rise Tribe community