background

Shape Up

START THIS COURSE TODAY
  • I didn't think I'd be able to fit a course into my busy schedule, but this one proved me wrong. Plus, It was a very easy to follow, very informative course that I actually enjoyed. I look forward to more! Donielle M.
  • My experience with this course was excellent. They give you a clear understanding in a simple enough way that you will like and understand if this is a subject that interests you. Tara A.
  • Extremely informative and interesting course! Rebecca M.

Course Overview

Shape Up is an 8-week fitness and nutrition program that is tailormade for the modern working woman.

background

10 Modules

131 Lessons

26 Videos

Knowledge Checks

Digital Workbook

Certificate

Tutor Support

Course Value $775

Course Description

In this carefully structured program, we will walk you step-by-step through the basics of good nutrition and healthy exercise, including 56 low-calorie meal plans and 8 easy to follow, video-based weekly workouts. It's no instant fix, but we've done all the groundwork so that all you need to do is show up and smash it out of the park!

background
  • MODULE 1 • 7 LESSONS

    INTRODUCTION TO SHAPE UP


    • The Importance of Nutrition
    • How to be Supermarket Savvy
    • Grocery Shopping Tips
    • The Importance of Exercise
    • Why You Need Exercise
    • Staying Motivated
    • Positive Habit Changes

  • MODULE 2 • 8 LESSONS

    SHAPE UP PREP & TRACKING


    • The Meal Plan
    • Calories
    • The Weekly Workout
    • Tracking Progress
    • Before and After Photos
    • Body Measurements
    • Fitness Tests
    • Plank Test: How Not to Plank

  • MODULE 3 • 13 LESSONS

    SHAPE UP: WEEK 1


    • Introduction to Week 1
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 1 Workout
    • Warm Up
    • Week 1 – Foundation Circuit
    • Week 1 – Circuit 2
    • Week 1 – Full Workout

  • MODULE 4 • 14 LESSONS

    SHAPE UP: WEEK 2


    • Introduction to Week 2
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 2 Workout
    • Warm Up
    • Week 2 – Foundation Circuit
    • Week 2 – Circuit 2
    • Week 2 – Circuit 3
    • Week 2 – Full Workout

  • MODULE 5 • 13 LESSONS

    SHAPE UP: WEEK 3


    • Introduction to Week 3
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 3 Workout
    • Warm Up
    • Week 3 – Foundation Circuit
    • Week 3 – Circuit 2
    • Week 3 – Circuit 3
    • Week 3 – Full Workout

  • MODULE 6 • 13 LESSONS

    SHAPE UP: WEEK 4


    • Introduction to Week 4
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 4 Workout
    • Warm Up
    • Week 4 – Foundation Circuit
    • Week 4 – Circuit 2
    • Week 4 – Circuit 3
    • Week 4 – Full Workout

  • MODULE 7 • 14 LESSONS

    SHAPE UP: WEEK 5


    • Introduction to Week 5
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 5 Workout
    • Warm Up
    • Week 5 – Foundation Circuit
    • Week 5 – Circuit 2
    • Week 5 – Circuit 3
    • Week 5 – Full Workout

  • MODULE 8 • 14 LESSONS

    SHAPE UP: WEEK 6


    • Introduction to Week 6
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 6 Workout
    • Warm Up
    • Week 6 – Foundation Circuit
    • Week 6 – Circuit 2
    • Week 6 – Circuit 3
    • Week 6 – Full Workout

  • MODULE 9 • 14 LESSONS

    SHAPE UP: WEEK 7


    • Introduction to Week 7
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 7 Workout
    • Warm Up
    • Week 7 – Foundation Circuit
    • Week 7 – Circuit 2
    • Week 7 – Circuit 3
    • Week 7 – Full Workout

  • MODULE 10 • 15 LESSONS

    SHAPE UP: WEEK 8


    • Introduction to Week 8
    • Day 1 – Meal Plan
    • Day 2 – Meal Plan
    • Day 3 – Meal Plan
    • Day 4 – Meal Plan
    • Day 5 – Meal Plan
    • Day 6 – Meal Plan
    • Day 7 – Meal Plan
    • The Week 8 Workout
    • Warm Up
    • Week 8 – Foundation Circuit
    • Week 8 – Circuit 2
    • Week 8 – Circuit 3
    • Week 8 – Circuit 4
    • Week 8 – Full Workout

Further Your Learning Journey

Connect your SMART Mind. SMART Body. and SMART Soul. Further your learning with other related resources and courses.

  • 30 Minute Fitness

    30 Minute Fitness

  • Project Fit

    Project Fit

  • Holistic Fitness

    Holistic Fitness

  • Cross Training & Group Fitness (PT Level Up)

    Cross Training & Group Fitness (PT Level Up)

  • High Intensity Training (PT Level Up)

    High Intensity Training (PT Level Up)