Services
Every plan is built on the triad - nourishment, movement, and lifestyle - and tuned by week to what's actually working.
The Triad
Your plan starts from a triad focus session. We pick one small point in each pillar and build on it week by week. Beginner or experienced - the structure is the same, the starting point is different.
Pillar 01
Food journals as data, not judgment. Macros, calories, and meals that fit your actual schedule. Nourishment guidance that adapts to what you actually eat and how you actually live.
Pillar 02
Custom programming - upper, lower, full body - delivered in an easy all-in-one app. Movement reviews on video. Coaching on form and intensity. Progress you can see.
Pillar 03
The off-day stuff that decides whether the rest works. Sleep, rituals, the practice of gratitude to your body, and the slow rebuilding of trust with yourself.
What you get
Choose 3 or 5 days of programming per week. You'll get:
Everything in online, plus 1-2 days of in-person training with Shawna each week.
How it works
Each week has a hypothesis. We affirm what's working, retire what isn't, and stay narrow on purpose.
Week 01
Gym 3×. Food journal. Affirm consistent action. The goal is data - not perfection.
Week 02
Same 3×, structured: 1 upper, 1 lower, 1 full body. Food journal continues.
Week 03
Narrow the focus. Validate safety for new neural pathways. Coast or double down.
Week 04
Reaffirm self-concept. Build a mission statement from lived proof. Then keep building.
Ready to start
Three core tiers, sliding scale available, always month-to-month - never locked in.