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Shape Up

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  • 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.

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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!

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  • 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

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