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6-week program

Sad to Savage 6-Week Habit, Strength, Pilates and Nutrition Program

6 week hybrid gym/pilates program with an emphasis on building habits around nutrition and exercise.

Full Course

Nutrition Only

Sad to Savage Six-Week Habits, Strength, Pilates, & Nutrition Program (Home & Gym Options!)

The exact habits, workouts, nutrition strategies, and meal plan structure I used to lose 30 pounds and completely transform my health — physically and mentally.This program was built with my personal dream team of experts: my certified personal trainer, certified Pilates instructor, and registered dietitian.

CLICK HERE to see everything included.

BEST VALUE • BEST VALUE • BEST VALUE •
BUY NOW

$289

payment plan available. Tax is added based on your state's tax laws.

Sad to Savage Nutrition & Recipe Guide Only

The nutrition strategies and meal plan structure I used to lose 30 pounds and completely transform my health — Also included are 60+ recipes I actually eat to meet my goals. 

CLICK HERE to see everything included.

BUY NOW

$189

Due to the digital nature of this product, all sales are final and non-refundable.

SHOULD YOU NEED SUPPORT, PLEASE USE OUR DEDICATED SUPPORT EMAIL: HELLO@SHELBYSACCO.COM

payment plan available. Tax is added based on your state's tax laws.

A PEEK INTO THE FULL COURSE:

The Entire Science-Backed System I Used to Lose 30 Pounds & Transform My Body in 6 Months...

...Can now be in YOUR hands.

& Remember:

Nothing Changes if Nothing Changes.

Full Course

Nutrition Only

what's included

  • Shelby's Strategy
  • Finding Success with this Program
  • Finding Her Before She Arrives
  • Daily Affirmations
  • Goal Planning
  • Building your Routine

FOUNDATIONS

  • Habit Deep Dive
  • Habit Planning
  • Big & Small Habits
  • Supporting Habits
  • Morning & Evening Habits
  • Habit Stacking
  • Habit Tracking

HABITS

  • Beginner vs. Advanced
  • Meet your Nutritionist
  • Shelby’s Burnout to Balanced
  • Intro to Nutrition
  • Anti-Inflammatory Food List
  • Breaking down macros/micros
  • Tracking Macros
  • Calorie deficit breakdown
  • Portion sizes
  • How to Read a Nutrition Label
  • Creating a Balanced Meal Plan
  • Build Your Own Meal Plan
  • Grocery List Builder
  • Shelby’s Meal Plan
  • Creating Healthy Nutrition Habits
  • FULL RECIPE BOOK INCLUDED

NUTRITION

  • Meet Your Trainer
  • Meet Your Pilates Instructor
  • Walking Overview
  • Power of a Daily Walk
  • Strength Overview
  • Terminology
  • Strength Beginner vs. Advanced
  • Pilates Overview
  • Pilates Beginner vs. Advanced
  • Pilates Equipment
  • 6 Week Overview
  • Training for Weeks 1-6 (options for home, gym & advanced pilates!)

WORKOUT GUIDE

  • How to work with Shelby
  • How to work with Rachel
  • How to work with Nate
  • How to work with Ashley
  • Shelby’s Products
  • Cycle Sync
  • Book Recommendations

HELPFUL RESOURCES

✅ Access to your own S2S Account 
✅ Keep Forever
BUY NOW
  • Habit Deep Dive
  • Habit Stacking
  • Habit Tracking

HABITS

  • Beginner vs. Advanced
  • Meet your Nutritionist
  • Shelby’s Burnout to Balanced
  • Intro to Nutrition
  • Anti-Inflammatory Food List
  • Breaking down macros/micros
  • Tracking Macros
  • Calorie deficit breakdown
  • Portion sizes
  • How to Read a Nutrition Label
  • Creating a Balanced Meal Plan
  • Build Your Own Meal Plan
  • Grocery List Builder
  • Shelby’s Meal Plan
  • Creating Healthy Nutrition Habits
  • FULL RECIPE BOOK INCLUDED


NUTRITION

✅ Access to your own S2S Account 
✅ Keep Forever
  • How to work with Shelby
  • How to work with Rachel
  • How to work with Nate
  • How to work with Ashley
  • Shelby’s Products
  • Cycle Sync
  • Book Recommendations

HELPFUL RESOURCES

BUY NOW

home, gym & advanced pilates included!

Frequently Asked Questions

What are the certifications of the team that built this program? +

Ashley:

- Comprehensive Pilates Certification (550 hours in Mat, Reformer, Cadillac, Chair, Barrels)


Nate:

- Credentials: Bachelors in Kinesiology & Masters of Public Health in Dietetics
- Certifications: Registered Dietitian & Certified Personal Trainer


Rachel:

- Credentials: Bachelors in Biomedical Science
- Certifications: Certified Personal Trainer

Can I buy the program anytime? +

Yes! Enrollment is always open. You can join whenever you’re ready, and once you’re in, you’ll have lifetime access.

Do I need to start right away, or can I begin later? +

You can start the program whenever you’re ready! The program is designed to be flexible and work around your schedule and lifestyle — no pressure, just your pace.

How long do I have access? +

Once you purchase the program, you’ll have lifetime access to everything inside. That means the strength training workouts, pilates sessions, meal plans, habit guides, and all the tools I created for you will always be available — no expiration date, no extra fees.

Is the program beginner-friendly? +

Yes! Both beginners and more advanced participants will find options that work for them throughout the program! Every move is modifiable to meet you where you are.

Can I modify the program to be easier or harder? +

Yes! The program offers various options for beginners or for individuals that are more advanced. The strength training workouts can be done in a gym or there is an additional program that can be done at home. These programs have guides to follow that instruct you on the weights you can use as a beginner or weights to use if you are more advanced. The pilates also offers two versions. One version is for beginners featuring workouts 10-30 minutes in length and the advanced version offers 40 minute workouts! Students are also able to adapt the pilates program (either version) to their own life! We share within the program how to level up - using ankle weights or hand weights - or how to make the workouts meet you where you are at!

How many days per week do I need to commit? +

The plan is structured for 5 days of activity, but you can adjust based on your lifestyle. You’ll still be making progress and getting closer to your goals. These goals can vary over time and may need to be adjusted week by week! Do what works best for you and be proud of showing up!

Is this program self-guided? +

Yes! The program is self-guided, which means you can move through the workouts, Pilates sessions, nutrition lessons, and habit-building modules at your own pace and on your own schedule. You’re in full control of when and how you show up — no need to worry about keeping up with anyone else or sticking to a rigid calendar. The beauty of this program is that it gives you freedom and flexibility, while still giving you the accountability and tools to succeed. You’ll always know what to do next, and you’ll have a community (and me!) cheering you on every step of the way!!

What if I miss a day? +

No worries, life happens! If you miss a workout or even an entire week, you don’t need to start over. Just pick up right where you left off and keep moving forward. Remember, progress comes from showing up consistently over time, not from doing everything perfectly every single day. One missed workout won’t erase all the work you’ve already done!! This program was designed to fit into real life, not to make you feel guilty or stressed. That’s the Sad to Savage mindset — choosing progress, not perfection!

Can I pause the program if life gets busy? +

Yes, absolutely! One of the best parts of this program is that you have lifetime access. That means if life gets crazy — you can hit pause without guilt and come back whenever you’re ready. You don’t lose progress just because you take a break. This isn’t about doing everything perfectly on a strict timeline — it’s about building a lifestyle that works for you.

What happens after the 6 weeks? +

When you finish the 6 weeks — that’s just the beginning of your transformation! This program is designed not only to help you build strength, improve your nutrition, and lock in powerful habits, but also to give you the tools to carry this lifestyle forward. The goal isn’t for you to finish and feel “done” — it’s for you to walk away with a system you can use forever. By the end, you’ll not only see physical changes, but you’ll also have a foundation of habits and routines that keep you feeling strong, confident, and in control of your health long-term!!

General

Can I do the workouts from home? +

Yes! This program offers two versions - one that can be done in the gym and one that can be done from home! Both versions include videos demonstrating and explaining all moves that you will be doing. For the at home version, all you need is a set of dumbbells and a resistance band. The pilates portion of this program can be done fully at home! You do not need any equipment but if you want to make the workouts more challenging we suggest 2lb ankle weights, 3lb hand weights and a pilates mat! (The mat is not needed, more so just for comfort!)

Do I need to belong to a gym? +

No! You don’t need a gym membership to crush this program. Every workout was designed so you can do it right at home. If you do enjoy the gym, the program offers a ‘gym version’ that translates perfectly there too — you’ll have the option to use the equipment available to you. This program is about flexibility and accessibility. You just need a commitment to show up for yourself, and the plan will meet you wherever you are!!

How long are the workouts? +

Pilates: 10–30 minutes — perfect for a quick but effective session you can do anytime, anywhere. These workouts will leave you feeling strong, centered, and energized without needing a huge time commitment!

Pilates Advanced Version: 40 MINUTES - This allows students to challenge themselves as they go through or repeat the program based on their own life!

Strength Training: 40–60 minutes — depending on your pace and rest times. These sessions are all about building strength and confidence, and they’re structured so you can get the most out of your workout in an hour or less!

Do you show proper form? +

Yes! Every single movement in the program includes clear form demonstrations so you know exactly how to do it safely and effectively. I walk you through the setup, the movement, and the common mistakes to avoid, so you can feel confident whether you’re brand new to strength training and Pilates or you’ve been working out for years!! Form is everything — it’s how you prevent injuries, target the right muscles, and actually see results.

Are modifications provided? +

Yes! Both beginners and more advanced participants will find options that work for them throughout the program! Every move is modifiable to meet you where you are.

Can I modify the program to be easier or harder? +

Yes, absolutely! Every workout includes options and modifications so you can make the movements work for you. Whether you’re brand new to exercise, easing back in after time off, working around an injury, or just need to adjust the intensity, you’ll always have a way to participate!

Are the workouts safe during pregnancy or postpartum? +

Every body and every pregnancy is different, so the first and most important step is always to check with your doctor or healthcare provider before starting or continuing any workout program. Your safety (and your baby’s, if you’re pregnant) comes first!! If you’re newly postpartum, make sure you’ve been cleared for exercise by your doctor before beginning. Start slow, listen to your body, and honor the season you’re in. Remember, healing and rebuilding your strength is a process — there’s no rush.

Will I have access to the experts if I need support along the way? +

Yes! While the program is self-guided so you can move at your own pace, you are never alone in this journey. Our email (hello@shelbysacco.com) is always open for any questions, concerns, and tips along the way. Here we can make sure any questions specific to the nutrition, pilates, habits, and strength training portions of the program are answered correctly and efficiently by the desired individual!

Workouts

Do I need to join a Pilates studio? +

No, you don’t need a studio membership at all!! All of the Pilates workouts are built right into the program and designed for you to do at home with just a mat (and optional ankle and hand weights if you’d like to add a challenge).

Does it matter that Shelby does heated Pilates and I won’t? +

Not at all! You’ll still get the full benefits of Pilates whether you do it in a heated studio or right at home without heat. The movements themselves are where the magic happens!

Pilates & Strength Training

Is the meal plan beginner-friendly and budget-friendly? +

Yes! The meal plan was created to be simple, affordable, and realistic for everyday life. You don’t need to be a chef or spend hours in the kitchen because the recipes are quick, easy to follow, and use ingredients you can find at any grocery store. It’s also flexible meaning you can swap ingredients, adjust portion sizes, and make it work for your preferences, and dietary needs. The goal is to take the guesswork out of eating healthy while keeping it affordable and enjoyable!!

Do I have to follow the meal plan exactly? +

No, not at all! The meal plan is meant to be a guide, not a set of strict rules. You can mix and match recipes, swap ingredients, and adjust meals to fit your personal taste, lifestyle, and dietary needs! This program is about flexibility and freedom, not restriction. You’ll never feel boxed in, instead, you’ll feel empowered to make choices that work for YOU.

Are there vegan/vegetarian options? +

Yes! The meal plan follows an anti-inflammatory approach that’s already essentially dairy-free and super easy to adapt for vegan or vegetarian lifestyles. The goal is to make the program work for you. Whether you’re fully plant-based, vegetarian, or just trying to eat more plant-forward meals, you’ll have flexible options that keep things simple, nourishing, and aligned with your lifestyle.

I’m a picky eater/don’t eat fish—will this work? +

Yes, 100%! This program was built to be flexible, not restrictive. If there are foods you don’t like (like fish, certain veggies, or anything that just doesn’t vibe with you), you can easily substitute them with alternatives you do enjoy!

What about dairy-free? +

The great news is the meal plan is already dairy-free! The program follows an anti-inflammatory style of eating, so you don’t have to worry about constantly swapping out ingredients or feeling left out of recipes. Every meal is designed to be simple, balanced, and easy to digest without relying on dairy. If you have other preferences or sensitivities, you can always adjust recipes even further!!

What if I’ve been in a calorie deficit for a long time? +

We got you bestie! Instead of jumping straight up and shocking your system, we add calories slowly (usually 50–100 per week) to help your body adjust without rapid fat gain.

How do I calculate my calories or macros? +

I walk you through this step by step inside the program. You’ll learn exactly how to calculate your daily calorie and macro needs based on your body, lifestyle, and goals, so you’ll know how much to eat without all the confusion!

Is this program self-guided? +

Yes! The program is self-guided, which means you can move through the workouts, Pilates sessions, nutrition lessons, and habit-building modules at your own pace and on your own schedule. You’re in full control of when and how you show up — no need to worry about keeping up with anyone else or sticking to a rigid calendar. The beauty of this program is that it gives you freedom and flexibility, while still giving you the accountability and tools to succeed. You’ll always know what to do next, and you’ll have a community (and me!) cheering you on every step of the way!!

Coffee creamer recommendations? +

I know how important that morning coffee ritual is, bestie! The good news is, you don’t have to give it up! For creamers, I recommend sticking with simple, clean options like unsweetened almond milk, oat milk, or coconut milk. If you like it a little sweeter, look for ones with natural sweeteners!!!

Protein snacks and powders recommendations? +

Naked Nutrition is the brand our registered dietician recommends!

Alcohol and social life—do I have to cut it out? +

Nope! Moderation is the key, you don’t have to give up your social life to see results. The program was built to be realistic and sustainable, which means teaching you how to balance things like eating out, enjoying a drink, and celebrating holidays without derailing your progress. Life is meant to be lived — birthdays, weddings, vacations, and date nights are part of it. This program gives you the tools to enjoy those moments and keep moving toward your goals. Because real transformation doesn’t come from perfection, it comes from building balance you can sustain forever.

Nutrition

How long does it take for habits to “stick”? +

On average, it takes about 6 weeks of consistent practice for a new habit to start feeling automatic — which is exactly why this program is built around that timeline. But here’s the thing: it’s different for everyone. Some habits may click in just a couple of days, while others might take longer like a few months, and that’s completely normal!!

What if my schedule changes a lot (night/day shifts)? +

That’s totally okay — the program was designed to work for real life, not just a perfect routine. If your schedule changes often with night shifts, day shifts, or unpredictable hours, you’ll learn strategies to anchor your habits and workouts into any type of day. The workouts and nutrition plan are also easy to adapt — you’ll have options that fit into shorter or longer breaks, early mornings, or late nights. The goal isn’t to live on a perfect schedule; it’s to build habits and routines that can withstand the chaos of real life!!

Does the program cover mindset and motivation too? +

Yes! This program isn’t just about workouts and nutrition — it’s about transforming how you think and how you show up for yourself every day. Alongside the strength training, pilates, and meal plan, we dive deep into habit-building, mindset shifts, and self-belief strategies so your results last long after the 6 weeks!!

Habits & Mindset

Do I need internet access? +

Yes — the program is hosted online, so you’ll need internet or data to access the workouts, lessons, and meal plan. You can log in from your phone, tablet, or laptop anytime, anywhere.

Can I use multiple devices (phone, tablet, laptop)? +

Yes! You can log into the program from any device — phone, tablet, or laptop — so it’s always with you wherever you go! And if you’re on iPhone or iPad, you can even use the free Teachable app to make it even easier to access your lessons and workouts on the go.

Do I have to download an app? +

Nope! You don’t need an app to access the program — you can log in anytime from your web browser on your phone, tablet, or laptop. Super simple. If you do want an app, you can download the free Teachable app on iOS devices. It makes it easy to access your workouts, nutrition plan, and habit lessons on the go — plus you can even download lessons for offline viewing if you know you’ll be without WiFi.

Is the app free? +

Yes! The Teachable app is completely free to download and use on iOS devices. You don’t have to pay anything extra — once you’ve purchased the program, you can log in through the app and access everything at no additional cost.

Is the app only available on iOS? +

Yes — the Teachable app is currently only available on iOS devices (iPhone + iPad). But don’t worry, you don’t need the app to access the program. You can log in directly through any web browser on your phone, tablet, or laptop — whether you’re using iOS, Android, or desktop!

Can I download/print the program? +

Yes! You’ll have the option to download and print all of the program materials, including the lessons, worksheets, recipe book, and workout plans. This way, you can keep a physical copy on hand if you like to highlight, make notes, or just have something you can flip through without being on a screen. You can obtain the printable pdf’s at the end of the course under “Printable PDF’s: Lessons & Worksheets here”.

How will charges appear on my credit card? +

All program purchases will show up on your credit card statement as Sad to Savage. This way you’ll know exactly what the charge is and won’t have to wonder where it came from!!

Technical & Access

How can I become an affiliate?+

We would love to have you as part of the Sad to Savage affiliate family! If you’re passionate about the program and want to share it with others, you can apply to join our affiliate program. Affiliates earn commission for every person they inspire to join the program — it’s a way to make an impact and get rewarded.To get started, simply email us at hello@shelbysacco.com  and we’ll send you all the details, including how commissions work, program perks, and how to get your own unique referral link.

Affiliates

© SHELBY SACCO 2023-2024 | SITE CREDIT: SCENE STUDIO

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