The Shape & Strength Plan is a complete twelve-week meal and training plan for women 30–60 losing weight on GLP-1. Your 25 meals fit your appetite and preferences. Your three weekly sessions fit your ability and the equipment at home or in your gym.
The medication has made the weight loss possible. This is the plan for liking what you see at the end of it—and for knowing what to eat and do without thinking about it all day.
Personalisation is included. We build the menu around your preferences, appetite, schedule and nutrition needs. The meals are quick, small enough to finish and good enough to want again.
Your meals share ingredients on purpose. Shop from one short list, prepare a few useful things at once and keep food ready for the days when deciding feels harder than eating.
Your plan begins at your current level. At home, it uses what you own; at a gym, it uses what is available there. You know the exercise, order, repetitions and how to progress.
Watch the movement, see the common mistakes and choose the easier version whenever you need it. You never have to guess whether you are doing it correctly.
Photos, measurements, clothes fit, posture and a few simple movements show what the bathroom scale misses. A short Strength Score helps catch functional changes early.
If your appetite, energy or schedule changes, the week changes with it. You get a workable version instead of falling behind and abandoning the plan.
By week twelve, you have meals and sessions that already work in real life. More importantly, you have the peace of mind of knowing exactly what a good week looks like.
The Stronger, Smaller Guarantee
Complete the meal targets and strength sessions, then compare your final Strength Score with week one. You also have a 14-day unconditional refund window to make sure the program suits you.
This is when food and resistance training can influence what you keep. Waiting until your posture has changed, your arms look softer or ordinary movement feels harder means trying to repair a result you could have shaped on the way down.
Add the maintenance phase
The Landing adds ten weeks for the point when your appetite returns and maintenance becomes the job. Take both for $499 instead of $598 and move straight into the next plan when you need it. Read about The Landing
Saves $99 over taking them separately.
Two gentler ways in, same program:
New here? The free Muscle Check shows whether your current food and training need a fuller plan.
When the first group finishes, this section will show their week-one and week-twelve results alongside their own words and photos.
Grid of graduate cards: photo, first name, age, “carry score week 1 → week 12,” one sentence in her own words.