THE 21-DAY STORY THAT STARTED THE PROGRAMME
IT STARTED WITH AN ACTRESS, AN AGENT, AND 21 DAYS.
In 2011, actress, comedienne and writer Marilla Wex came to me with a very specific problem.
She’d done stunt work. She’d trained in stage combat. But when her agent asked one rather important question — “Are you in shape right now?” — the answer was: “No.”
We had 21 days to do something about it.
Drop a Dress Size in 21 Days · £29 one-off · Immediate lifetime access
THE CONVERSATION THAT STARTED IT
SHE’D DONE THE STUNTS. SHE’D DONE THE STAGE COMBAT. THERE WAS JUST ONE PROBLEM.
“Have you ever done your own stunts?”
“Yes — the first TV show I did, I had a parachute stunt flying through the air on a two-tonne crane.”
“Okay. Have you done any stage combat?”
“Yes. I was rather good at it at drama school.”
“Are you in shape right now?”
“No.”
Marilla came to me in 2011 with a very clear brief: get visibly leaner, tighten up her middle and build the kind of strong, athletic shape that looked at home on stage and screen.
We gave it a name: her “Broadway Body”.
And we had exactly 21 days to build it.
21 DAYS LATER
MARILLA LOST 3½ INCHES FROM HER WAIST.
Three weeks. A focused training and nutrition plan. And a very visible change through the middle.
off her waist in 21 days
THE “BROADWAY BODY” PROJECT
THE JOB WASN’T JUST TO MAKE THE SCALES MOVE.
Marilla wanted to look visibly leaner and sharper — particularly through her middle — while building back some of the athletic shape that fitted the sort of work she wanted to be ready for.
So for 21 days, we combined structured nutrition with short, focused workouts and a clear weekly plan.
The result was a 3½-inch reduction around her waist and a noticeably leaner silhouette.
MARILLA’S VERDICT “LESS TANK. MORE TANK GIRL.”
Drop a Dress Size in 21 Days takes that short, focused approach and turns it into a complete three-week programme you can follow from home.
Individual results vary depending on starting point, programme adherence, goals and other individual factors. Marilla’s result shown above was achieved over 21 days.
NOW IT’S YOUR TURN
SO WHAT DO YOU ACTUALLY DO FOR 21 DAYS?
You train. You follow a simple food plan. You do one useful Power Move each day.
And rather than forcing your life around one rigid workout calendar, you choose the training schedule that fits the week you actually have.
TRAIN
SHORT RAPID-RESULT WORKOUTS.
Follow-along Metabolic Xcelerator, Spike and 4-Minute Core sessions, arranged around the number of days you can realistically train that week.
EAT
PICK YOUR QUICKSTART ROUTE.
Use the done-for-you eating plan that suits you, then swap foods from the same category whenever you need to make it fit your tastes or your kitchen.
DO TODAY’S THING
21 DAILY POWER MOVES.
One small action each day keeps you engaged with the process between workouts — practical behaviours rather than another motivational speech about wanting it badly enough.
PICK THE VERSION THAT FITS
FOUR DAYS? FIVE? SIX?
More available days gives you more training volume. Fewer available days does not mean you’ve failed the programme. It means you use the four-day version.
THE LEANEST VERSION
2 × Spike
2 × Metabolic Xcelerator
Optional 4-Minute Core
THE MIDDLE GROUND
2 × Metabolic Xcelerator
2 × Spike
1 × 4-Minute Core
THE FULL VERSION
2 × Metabolic Xcelerator
2 × Spike
2 × 4-Minute Core
WANT TO TURN THE DIAL UP?
THE CORE PLAN IS ENOUGH. THE ACCELERATORS ARE THERE IF YOU WANT MORE.
You don’t need to throw every possible fat-loss tactic at the next three weeks. Start with the programme. Then use the optional extras if your time, energy and ambition allow it.
RAPID RESULTS ACCELERATOR
MAXIMUM EFFORT
A menu of optional nutrition, hydration, activity and cardio strategies for the person who wants to push beyond the basic programme requirements.
5-DAY ADD-ON
METABOLIC BOOST PROTOCOL
Five days of small movement, nutrition and recovery actions, with optional extra challenges when you fancy turning things up another notch.
It doesn’t need to become your new personality. It just needs three weeks of your attention.
THE SAME IDEA. BUILT FOR YOU.
YOU DON’T NEED AN AGENT TO GIVE YOU A 21-DAY DEADLINE.
Maybe you’ve got a holiday coming up. An event. Clothes you’d like to feel better in. Or maybe you’ve simply looked at yourself lately and thought, “Right. I’d quite like to do something about this.”
Drop a Dress Size in 21 Days gives you three weeks of focused workouts, structured food and daily actions — with enough flexibility to fit the programme around your actual week.
COMPLETE 21-DAY PROGRAMME
Immediate lifetime access through the app
Three weeks of follow-along training Choose a 4-, 5- or 6-day version to suit your week.
Short Rapid Results workouts Metabolic Xcelerator, Spike and 4-Minute Core sessions.
21 daily Power Moves One practical action each day to keep you moving forwards.
Three Quickstart eating routes Classic, Vegetarian and Free-From, plus simple food substitutions.
Rapid Results Accelerators Maximum Effort and the 5-Day Metabolic Boost Protocol when you want to turn things up further.
Lifetime access + free Rise Tribe Keep the programme permanently and use the community at no additional cost.
One payment · Immediate access · No recurring programme fee
Already in Rise & Redefine Inner Circle? Drop a Dress Size in 21 Days is included in your membership.
BEFORE YOU START YOUR 21 DAYS
A FEW THINGS YOU MIGHT BE WONDERING.
DO I HAVE TO TRAIN SIX DAYS A WEEK?
No. You choose the 4-, 5- or 6-day version according to what you can realistically fit into your week. More available days means more training volume — not that anything below six days somehow “doesn’t count”.
HOW LONG ARE THE WORKOUTS?
Your main training sessions are designed to fit into roughly 30 minutes or less, with 4-Minute Core sessions included in the weekly schedules too.
DO I HAVE TO FOLLOW ONE EXACT MEAL PLAN?
No. You can choose from Classic, Vegetarian or Free-From Quickstart routes, and the Food Substitution Cheat Sheet makes it easy to replace foods you don’t eat or simply don’t fancy.
WHAT ARE THE DAILY POWER MOVES?
They’re small practical actions spread across the 21 days, designed to keep you actively engaged with the programme between workouts rather than relying on motivation alone.
DO I HAVE TO USE THE RESULTS ACCELERATORS?
No. They’re there if you want them. The programme itself is your foundation. Maximum Effort and the 5-Day Metabolic Boost Protocol give you additional strategies when you have the time and energy to turn things up further.
WHAT HAPPENS AFTER DAY 21?
The programme includes a Next Steps section so Day 21 isn’t simply “well done, goodbye”. You can use what you’ve learned to decide what comes next and, because you have lifetime access, you can return to the programme whenever you want.
HOW DO I ACCESS EVERYTHING?
You’ll get immediate access through the app, where the workouts, nutrition resources, Power Moves and supporting material are all waiting for you.
IS THE £29 A SUBSCRIPTION?
No. £29 is a one-off payment for lifetime access to Drop a Dress Size in 21 Days. There is no recurring programme fee.
You’ll also get free access to Rise Tribe. If you’re already an Inner Circle member, the programme is included in your membership.
IT STARTED WITH MARILLA.
AN ACTRESS. AN AGENT. 21 DAYS.
She didn’t need months of waiting for the perfect time. She needed a deadline, a plan and three weeks of actually doing it.
Or, as Marilla put it:
“LESS TANK. MORE TANK GIRL.”
LIFETIME ACCESS
Immediate access · No recurring programme fee · Free Rise Tribe