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About ShapeUp Program


The iterative and incremental plan to build habits which leads to sustainable transformation

At the ShapeUp Body Transformation Program, we believe that health transformation is not just about losing weight or building muscle. It’s about creating a sustainable, holistic lifestyle that supports your physical, mental, and emotional well-being.

Our program takes a comprehensive, 360-degree approach to health transformation, incorporating fitness, nutrition, mindset, and community. We understand that lasting change requires a shift in mindset and habits, and we work with our members to create a personalized plan that addresses their unique needs and goals.

Our fitness program combines a variety of workouts, including strength training, cardio, HIIT, and yoga, to keep you engaged and motivated. We believe in working out smarter, not harder, and we focus on proper form, technique, and injury prevention to ensure your long-term health and well-being.

Our nutrition plan is customized to your individual needs and goals, and we focus on healthy eating habits and balanced macronutrient ratios. We believe in nourishing your body with wholesome, nutrient-dense foods that fuel your workouts and support your overall health.

Our mindset component is designed to help you create a positive, empowered mindset that supports your goals and aspirations. We understand that mindset is key to sustainable health transformation, and we provide resources and support to help you shift your beliefs and behaviors for long-term success.

Our community component is all about support, accountability, and connection. We believe that health transformation is easier and more enjoyable when you have a community of like-minded individuals who share your goals and challenges. Our web portal provides a platform for members to connect, share progress, and access additional resources.

At the ShapeUp Body Transformation Program, we believe in taking a holistic approach to health transformation that focuses on the whole person, not just the number on the scale. We are committed to helping our members achieve their goals and build a sustainable, healthy lifestyle that lasts a lifetime.


ShapeUp Body Transformation Program

Objective: To help individuals achieve significant weight loss, improve overall fitness, and build healthy habits through a 12-week fitness and nutrition program using the Scrum framework.

The support staff:

  1. Certified Personal Trainer (CPT) – Responsible for defining the goals and priorities of each short interval, coaching the transformation cohort, and selecting the exercises to be included in the Workout Backlog.
  2. Cohort Coach (CC) – Facilitates the program cadence, removes obstacles, and ensures the cohort follows the core basics of the transformation framework.
  3. Cohort Team Members (CTM) – The individuals who join the body transformation program.


  1. Workout Backlog – A prioritized list of exercises, sorted by difficulty, that the Scrum Team will perform during the sprints.
  2. Next 14-Day Backlog – A list of specific exercises to be completed during each sprint, selected by the Scrum Team from the Product Backlog.
  3. Progress Increment – Improved fitness levels and body transformation achieved at the end of each sprint.

Program Events:

  1. Workout Planning – The Product Owner and Scrum Team will meet to discuss and define the goals and priorities for the upcoming sprint, based on the Product Backlog. The Scrum Team will also select exercises to be completed during the sprint from the Product Backlog.
  2. Daily Check-Ins – A daily stand-up meeting where the Scrum Team discusses progress, challenges, and plans for the day. Scrum Team members will meet daily to share how they are performing and what they will be doing on that particular day.
  3. Fitness Review – At the end of each sprint, the Scrum Team will perform a fitness assessment as a group and discuss their individual progress. The Product Owner will select new exercises to be added to the Product Backlog based on the team’s performance.
  4. Plan Adjustments – The Scrum Team will reflect on the sprint and identify ways to improve their process and work more efficiently in the next sprint.

Program Schedule:


  • Fitness assessment to measure the baseline fitness level for the Scrum Team.
  • The Scrum Team will complete a questionnaire that will help the Product Owner customize their fitness program to their needs.

The 14-Day Plan:

  • Workout Sprint length: 14 days, starting on a Wednesday and ending on a Tuesday.
  • Daily workout videos and nutrition tips provided to the CTM via a web portal.
  • The CTM perform the exercises selected by them from Workout Backlog in the Next 14-Day Backlog
  • The CTM can choose to do the exercises selected as Next 14-Day Backlog alone or together. The success depends on the success of the cohort not individuals.
  • The CTM will track their progress in a journal, noting the number of reps and weights lifted for each exercise.