28 Day Shape Up Program Trina Medves
Join our 28 Day Online Fitness and Nutrition Program
Join a group of like minded people, drop your excuses, change your life and get results.
Who is This For?
It’s 4 YOU if you want to….
Follow an easy and done for you plan
Look and feel better
Boost your metabolism
Drop weight, inches and body fat
Increase your energy
Feel good in your clothes
Grab a friend and make them accountable with you for 28 Days!
What You Get With The Program
Five Total Body Workout Programs
18 years of Award Winning Program design delivered to get you results. No matter your current fitness level, you can progress at your pace.
5 Workouts of the Week (WOW) including:
HIIT (High Intensity Interval Training) *28 mins
Upper and Lower Shape Up *26 mins
Core Shape Up *32 min
Total Body Shape Up *32 min
Bonus Shape Up *AMRAP at your time!
Workouts include a short instructional video and printable worksheet for tracking and progress
✔️ BONUS: 28 Day Workout Calendar plan *created by Trina laying out every workout for the next 28 Days. No thinking needed!
28 Day WOW Calendar
You will receive a blank calendar to create your own workout schedule. Recommendations are:
Beginner – Intermediate: 3-4x/week with 3 rest days
Advanced: 4-6x/week with 2 rest days. Mark them off as you complete each workout and enjoy the feeling of accomplishment!
28 Day Measurement Worksheet
Track your progress with Trina’s Measurement worksheet.
4 Weeks of Dietician Approved Meal Plans
I constantly hear from clients that they just “want someone to do it for them“. So here it is! 4 weeks of done-for-you meal plans that were created by and 100% Dietician approved. You still have to grocery shop of course! The meal plan is designed for both men and women and are easily customizable if you want to change anything. Ultimately you decide! Grab your partner and join together. Swap out anything you don’t like, we’ve got you covered.
4 Weekly Print-n-Go Grocery Lists
Each week will come with a complete grocery list that you can print and take with you to the grocery store! This meal plan was created by a Dietician with the option to follow it strictly or make it work for your schedule by swapping items if you need to.
67 Easy-to-Make Dietician Approved Recipes
Complete Recipe Manual filled with whole-foods based, Butternut Squash Soup, Citrus Fish Tacos, Chilli, Cilantro Lime Chicken, and a Chocolate Avocado Smoothie. There is a wide range of choices so if there is a particular food you do not like you can swap it out.
Dining Out Swap Guide
Dining out? No problem. I will give you the dining out swap guide to turn your social restaurant menu into a delicious, healthy, and challenge-friendly alternative. Eating has to be enjoyable.
Getting Started Member Checklist
A checklist outlining what you need to do to succeed for your 28 Day Challenge journey! It covers everything from setting aside time to grocery shop, meal prep and to posting your “weekly win” in your Facebook Group.
Member Success Guide
As an Award Winning Trainer and Nutrition and Wellness Specialist, I will be leading and supporting you to your best physical and mental self. The Member Success Guide is designed to educate you for best results, it will address macros, water, hormones, information on nutrition and how to live a healthy lifestyle and is loaded with success tips and strategies to help you achieve the best results possible.
Motivational & Inspirational Emails
When you hire me, I’m on it! You’ll get motivation and inspiration to your inbox to fire ACTION in you and stay on track with your goals. I will be keeping you focused and inspired.
Private Facebook Support Group
This is a private member support group for those on the 28 Day journey with you and some of our 28 day Alumni graduates. Talk about your wins, struggles and get questions and answers from your peers. We are in this together and ready to give you a virtual slap or high five whenever you need it.
You know Trina, she’s always dishing out above and beyond!
WHAT IF I DON’T LIKE CERTAIN FOODS IN THE MEAL PLAN
You can swap out and or mix and match any of the recipes. No two people are the same so find your favourites and choose what you like.
WHAT DOES IT COST?
Self care is the new health care. For $7 per day you are fully supported with a meal plan, workouts and everything you need from your Online Trainer and support from your peers. You can spend as much or as little as you want on your grocery bill. The workouts will cost you nothing but time. This is a no brainer to commit to you.
ARE THE WORKOUTS HARD?
Of course but you can make them as easy or as hard as you want. I will give options for both higher and lower intensity. This is all up to you.
AM I GOING TO SEE RESULTS?
If you are motivated to do the workouts, you commit to the nutrition challenges and suggestions and are finally ready to stop making excuses, then you will see success!
WHAT HAPPENS AFTER 28 DAYS?
28 days is just the beginning. This is a kickstart to your journey. Trina will teach you healthy habits to change your life for the long term.
WHAT KIND OF FOOD AM I GOING TO EAT?
You will be eating real foods that support looking and feeling better. This is not a diet and you can follow any meal plan. One will be provided for you but in the end it’s up to you to decide.
What Will I Learn?
Accountability, solutions 4 your busy lifestyle, eating/planning for your lifestyle, taking charge of your thoughts and celebrating your wins and challenges. Train with Trina is a lifestyle change. It’s time to take charge of your life, schedule and learn to make yourself a priority.