THE BUSY WOMAN’S 28-DAY RESET
GET BACK ON TRACK. DROP INCHES. BUILD SHAPE. FEEL LIKE YOURSELF AGAIN.
When your clothes feel tighter, your energy’s gone missing and your routine has quietly wandered off, you don’t need a more extreme plan. You need a simple one you can actually follow.
Shrink & Shape in 28 gives you four weeks of short, structured workouts, done-for-you food, daily Power Moves and built-in backup options for the days when life refuses to cooperate.
No starting over. No making fitness your full-time job. Just 28 days of doing the next useful thing.
£47 one-off · Immediate lifetime access · Free Rise Tribe community · Also included in Rise & Redefine Inner Circle
Anchor Workouts when things go to plan. Momentum and Backup Nutrition when they don’t.
KNOWING WHAT TO DO ISN’T USUALLY THE PROBLEM
MOST PLANS WORK BRILLIANTLY RIGHT UP UNTIL REAL LIFE HAPPENS.
You probably already know that moving more, eating better and exercising consistently would help.
The problem is that plenty of plans seem to assume you have unlimited time, unlimited energy and absolutely nothing inconvenient scheduled between now and your goal.
THE WORKOUT DOESN’T HAPPEN.
Work runs late. Somebody needs something. You’re knackered. Suddenly the hour-long workout you were definitely doing tonight has become tomorrow’s problem.
FOOD BECOMES ANOTHER DECISION.
By the time you’re hungry, tired and standing in the kitchen, “make a healthy choice” is considerably less useful than having something simple you can actually follow.
ONE MESSY DAY BECOMES A MESSY WEEK.
Miss the workout. Eat something unplanned. Decide you’ve blown it. And somehow Tuesday afternoon has turned into “I’ll start again next Monday.”
Your main plan is simple and structured. And when the week gets messy, you already know what the backup is. No guilt. No dramatic restart. Just the next useful action.
SIMPLE ENOUGH TO FOLLOW. FLEXIBLE ENOUGH TO SURVIVE.
THREE THINGS MOVE YOU FORWARDS. TWO SAFETY NETS KEEP YOU THERE.
SS28 gives you a clear plan for the days when life behaves itself — and a deliberately simpler backup for the days when it absolutely does not.
TRAIN
4 ANCHOR WORKOUTS A WEEK
Four 20–30 minute follow-along MRT sessions give your week its structure: challenging enough to drive change, short enough to fit into an actual life.
EAT
READ-IT & EAT-IT NUTRITION
Choose your Quickstart route, follow the portions and use the substitution guide whenever you need a swap. Less standing in front of the fridge trying to invent a personality.
KEEP MOVING
DAILY POWER MOVES
One small action each day keeps you connected to the programme between workouts — practical things you can actually do rather than motivational wallpaper.
AND WHEN THE DAY GOES SIDEWAYS…
YOU DON’T NEED TO START AGAIN.
SS28 has two deliberately simple fallbacks designed to keep one disrupted day from becoming an abandoned week.
WORKOUT BACKUP
4-MINUTE MOMENTUM
If the full Anchor Workout simply isn’t happening, press play on four minutes instead. Short enough for chaos. Enough to keep the chain intact.
FOOD BACKUP
BACKUP NUTRITION
When the planned meal isn’t happening either, use the simple protein-first plate guidelines, choose the best practical option available and carry on.
REAL 28-DAY RESULTS
FOUR WEEKS CAN MAKE A VERY VISIBLE DIFFERENCE.
Different starting points. Different amounts lost. Same 28-day window — and three very obvious reasons not to judge progress by the bathroom scales alone.
A DRAMATIC CHANGE IN FOUR WEEKS.
Debbi’s transformation shows just how much can change when four weeks of training and nutrition actually come together consistently.
THE MIRROR SHOWED EVEN MORE.
Fran’s result is a brilliant reminder that scale weight tells only part of the story. Seven pounds lost — alongside a striking change in her overall shape and body composition.
LEANER. NOTICEABLY DIFFERENT.
Ten pounds down in four weeks, with a clear visual change through her waistline and overall silhouette.
Individual results vary depending on starting point, programme adherence, goals and other individual factors. The transformations shown are genuine 28-day results.
YOUR COMPLETE 28-DAY TOOLKIT
OPEN THE APP. EVERYTHING YOU NEED IS ALREADY THERE.
No piecing together random workouts, hunting for recipes or wondering what you’re supposed to be doing next. SS28 gives you the complete month in one place.
YOUR TRAINING
THE MAIN WORKOUTS. AND THE FOUR-MINUTE ONES FOR WHEN LIFE LAUGHS AT YOUR PLAN.
Your Anchor Workouts progress across the four weeks, while the Momentum library gives you quick alternatives for the days when twenty minutes simply isn’t happening.
ANCHOR WORKOUTS
TWO PROGRESSIVE SETS
Four follow-along sessions for Weeks 1–2, then a fresh set of four for Weeks 3–4.
MOMENTUM WORKOUTS
FOUR MINUTES. PRESS PLAY.
Full Body, Upper Body, Lower Body and Abs & Core options for the days when short beats skipped.
POWER MOVES
ONE USEFUL ACTION A DAY
Small daily behaviours designed to keep the month moving, even between workouts.
YOUR FOOD & REAL-LIFE TOOLBOX
LESS THINKING. MORE “I KNOW WHAT I’M DOING TODAY.”
Classic, Vegetarian and Free-From routes with clear portions and a ready-made structure for the month.
Swap protein for protein, carbs for carbs and keep the plan flexible without accidentally turning dinner into nutritional jazz.
Quick, straightforward meals for when “healthy cooking” needs to involve considerably less faff.
Your simple protein-first fallback for busy days, meals out and moments when the planned menu has ceased to exist.
Learn the “Earn Your Cheat, Burn Your Cheat” system — strategically pairing planned higher-calorie meals with specific workouts to help keep fat loss moving and tackle plateaus.
Setup, scheduling, measurements and the simple tracking tools that help you see what’s actually changing.
Your workouts are there. Your food is there. Your backup plan is there. Open the app, do today’s job, and get on with the rest of your life.
DESIGNED FOR AN ACTUAL HUMAN WEEK
YOU DON’T NEED FOUR PERFECT WEEKS. YOU NEED A PLAN YOU CAN KEEP COMING BACK TO.
SS28 isn’t built around the fantasy version of your life where nothing runs late, nobody needs you and every meal appears exactly when planned.
“I can’t always train on the exact same days.”
THAT’S FINE. MOVE THE DAYS.
The suggested schedule makes life easier, not stricter. Keep the Anchor Workouts in order, move them around your week and avoid doing more than two back-to-back.
“What if I genuinely haven’t got 20–30 minutes?”
THEN DO FOUR.
That’s exactly why Momentum exists. When the full session isn’t happening, use the four-minute workout rather than turning one missed session into several.
“I don’t want some ridiculously rigid diet.”
GOOD. NEITHER DO I.
Choose the Quickstart route that suits you, follow the simple portions and use the substitution guide whenever you want or need to change the food.
“And what happens when I have a bad day?”
YOU HAVE A BAD DAY.
Not a failed programme. Not a ceremonial Monday restart. Use Momentum if training falls apart, Backup Nutrition if food does, then carry on with the next normal thing.
You don’t need superhuman motivation, perfect nutrition or four completely empty weeks.
You do need to press play, use the plan and keep returning to the next useful action when things aren’t perfect.
YOUR COMPLETE 28-DAY RESET
STOP WAITING FOR A BETTER WEEK TO START.
You don’t need a completely empty diary, a fridge full of labelled Tupperware or four weeks in which nobody asks anything inconvenient of you.
You need a plan for the good days, a backup for the messy ones, and 28 days of consistently doing the next useful thing.
Not just workouts. Not just a meal plan. A complete four-week system for training, food, daily action and the moments when the original plan goes out of the window.
SHRINK & SHAPE IN 28
Immediate lifetime access through the app
Complete 28-day programme Four weeks of structured training, nutrition and daily action.
8 progressive Anchor Workouts Four sessions for Weeks 1–2, followed by a fresh set for Weeks 3–4.
4-Minute Momentum workouts Fast backup sessions for the days when twenty minutes isn’t happening.
28 daily Power Moves One practical action every day to keep the month moving forwards.
Complete nutrition toolkit Three Quickstart routes, food swaps, recipes and Backup Nutrition.
Body Transformation Cheating Guide The “Earn Your Cheat, Burn Your Cheat” strategy for planned higher-calorie meals and tackling plateaus.
Free Rise Tribe community Support, accountability and somewhere to check in while you do it.
Lifetime access The complete programme stays in your app after Day 28.
One payment · Immediate access · No recurring programme fee
Already in Rise & Redefine Inner Circle? Shrink & Shape in 28 is included in your membership.
BEFORE YOU HIT THE BUTTON
A FEW THINGS YOU MIGHT STILL BE WONDERING.
The practical stuff — so you know exactly what you’re signing up for before Day 1.
HOW MUCH EXERCISE DO I ACTUALLY DO? +
The main plan is four Anchor Workouts each week. They’re follow-along Metabolic Resistance Training sessions lasting around 20–30 minutes.
DO I HAVE TO TRAIN ON SPECIFIC DAYS? +
No. There’s a suggested structure, but you can move the sessions around your own week.
Keep the workouts in order and avoid stacking more than two consecutive training days where possible.
WHAT IF I HAVEN’T GOT TIME FOR THE FULL WORKOUT? +
That’s what the 4-Minute Momentum workouts are for.
You’ll have Full Body, Upper Body, Lower Body and Abs & Core options so you can still do something useful when the full Anchor Workout genuinely isn’t happening.
DO I HAVE TO FOLLOW A FIXED MEAL PLAN? +
You get three Quickstart routes — Classic, Vegetarian and Free-From — together with clear portions and a food substitution guide.
So there’s structure when you want it, but you’re not trapped eating one exact menu for 28 days.
WHAT HAPPENS IF MY FOOD PLAN GOES OUT OF THE WINDOW? +
Use the Backup Nutrition guidelines.
They give you a simple protein-first fallback for busy days, meals out and situations where your planned food simply isn’t available.
WHAT ARE THE DAILY POWER MOVES? +
They’re one small, practical action each day alongside the workouts and nutrition.
Things like drinking water first, slowing meals down, getting some extra walking in or making protein part of each meal — simple behaviours that keep you engaged with the process.
WHAT IS THE BODY TRANSFORMATION CHEATING GUIDE? +
It teaches the “Earn Your Cheat, Burn Your Cheat” strategy: deliberately pairing planned higher-calorie meals with specific training rather than treating them as accidental diet disasters.
It’s designed as a strategic tool for keeping fat loss moving and dealing with plateaus rather than simply giving you permission to have a takeaway.
WHAT IF I HAVE A TERRIBLE DAY OR MISS SOMETHING? +
Then you carry on.
SS28 deliberately includes shorter workouts and backup nutrition so one messy day doesn’t require a ceremonial restart the following Monday.
HOW DO I ACCESS SHRINK & SHAPE IN 28? +
You get immediate access through the Rise & Redefine app after purchase, including the workouts, nutrition resources, Power Moves and supporting guides.
IS £47 A SUBSCRIPTION? +
No. £47 is a one-off standalone purchase and you keep lifetime access to the programme.
Shrink & Shape in 28 is also included for Rise & Redefine Inner Circle members, and Rise Tribe community access is free.
You just need a plan for the days that go well — and something useful to do when they don’t.
THE NEXT 28 DAYS WILL PASS EITHER WAY
FOUR WEEKS FROM NOW, YOU COULD STILL BE WAITING TO START. OR YOU COULD BE 28 DAYS FURTHER FORWARD.
You don’t need to know exactly how every day will go. You don’t even need every day to go particularly well.
You just need to start — then keep doing the next useful thing often enough for those 28 days to add up to something.
Stop waiting for the mythical perfect week.
Anchor Workouts, food, Power Moves — and Plan B when you need it.
See what four weeks of actually doing it has built.
YOUR COMPLETE 28-DAY RESET
Immediate lifetime access through the app
START MY 28-DAY RESET — £47One payment · No recurring programme fee · Free Rise Tribe community
Already in Rise & Redefine Inner Circle? Shrink & Shape in 28 is included in your membership.