Sad to Savage Habit, Strength, Pilates and Nutrition Program (Weeks 7-12)
6 more weeks of hybrid gym/pilates program with an emphasis on building habits around nutrition and exercise.
PART 2
Full Course
PART TWO: Sad to Savage Habits, Strength, Pilates, & Nutrition Program
(Weeks 7-12)
The exact systems I used to maintain my results, strengthen consistency, and turn healthy habits into a lifestyle that actually lasts. Part Two covers Weeks 7-12 of the Sad to Savage program and focuses on sustainment, strategic flexibility, and progression. This phase is designed to help you move beyond the initial habit-building stage and into long-term consistency without burnout.
This program includes advanced habit planning, refined nutrition strategies (including refeed days and cheat meals), and an additional 6-week strength and Pilates program. Picking up where Part One ends we kick off Part Two with weeks 7-12, with both beginner, intermediate and advanced options for the home and gym versions of this program.
Built as the next step after Part One, this phase was developed alongside my expert team: a certified personal trainer, certified Pilates instructor, and registered dietitian. We help you adapt, progress, and stay consistent without falling off.
CLICK HERE to see everything included.
$189
payment plan available. Tax is added based on your state's tax laws.
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
MUST have purchased part 1 in order to purchase part 2.
Home and Gym Options!
"This program has helped shift my mentality around health and nutrition. The daily habits make the concept of health and wellness seem so digestible and easy to tackle. As someone who is pretty active in my day to day life, I have felt challenged physically and mentally with this program. I love how clear the workouts are and that there's a video alongside to check for form. The meals have been easy but delicious! The way Shelby teaches habits and daily affirmations makes you feel like you're improving yourself from the inside out!"
— Sydney H
"I love this program! It has helped me stay consistent with my workouts and nutrition. I look forward to doing my workout every day. I am on my second round of the 6 week program and cannot wait for more to come out! I would 10/10 recommend this program to anyone who is just starting out or who is advanced."
— Katie C
"This is THE program to take. Shelby and her team made it so well-rounded that someone who's never touched habits, fitness, and diet could immensely benefit AND someone who's well-versed in the "health" world could stand to gain new information. The workouts were given with modifications to allow progressive overload. The diet focuses on anti-inflammatory properties which is THE nutrition hack. The hours spent learning about the mind and body and how to steward both properly were well spent. I typically fail out about halfway through a program (PMDD) but this course was created with people like me in mind. Shelby made sure to include fallback habits, so your bare minimum, and even on my worst days I was able to do those. It really has started to change my life for the better—so much so that I'm repeating it right now!"
— Ashley G
"Been loving the balance between pilates & strength training. Have seen a difference in consistency and physique."
— Summer M
"I am a busy nursing student and I also work while coaching cheerleading. It has been so difficult for me to keep a consistent workout routine this semester. I love 444 mat Pilates and this gives me the option to be able to do that while having other exercises and healthy food options that I can prep for my busy week."
— Marissa G
"I would absolutely recommend this to any of my friends. The program feels legitimately challenging in the best way. I've done some where it doesn't feel like you're getting a great workout, and with this program I fully feel like I'm getting a hard, challenging workout and making progress! And it's easy to customize weight- how much you lift. I'm immediately going to restart it when I finish it. And a friend of mine and I have been doing it together and it's so fun!"
— Jenna H
"I have been following Shelby for years and took her habit stacking advice (which was life changing), so when she dropped this 6 week program I knew I had to try it out! I have Hashimotos so it has been SO HARD to lose all the extra weight and inflammation. I have seen multiple doctors who have told me that I will not be able to lose the weight without weight loss medication, which was defeating. I decided to purchase the 6 week program as a last resort. I locked in and managed to lose 17 pounds NATURALLY with this program!! I had been working out and eating in a calorie deficit for months prior with no changes so when I weighed myself at the end I was shocked. I have continued the program past the 6 weeks because it makes me feel so good!! My clothes are fitting better, I'm not bloated and puffy all the time and I actually enjoy taking care of myself now! I tell everyone about this program. Could not recommend it more!!"
— Madison H
"I am absolutely OBSESSED with this program! I have always struggled with being consistent with programs, going to the gym and eating healthy. This program has taught me how to make these things habits in my lifestyle and not a chore. I feel amazing not only physically but mentally as well. I am on my 3rd round and I have seen my strength improve everywhere & my core was non-existent before and I'm finally seeing progress there. I could not recommend this program enough to someone. It is AMAZING."
— Lindsey M
"I was already someone who worked out every day but I will say having this program on my phone with a workout already written out for me is so nice on days when I don't feel like using my brain! I think this program is great for people who are new to working out because it is so well thought out. The videos help with form and learning new workouts and having the weights written out for beginners or those who are more advanced is such a nice touch!"
— Alexia T
"I have definitely seen an improvement in body tone and consistency with the workouts. I'm super glad you came out with a home gym version. I love the recipes (would love a few dessert recipes!). Definitely would recommend to a friend. Price point is fair due to the ability to recycle workouts."
— Megan F
"This program has helped shift my mentality around health and nutrition. The daily habits make the concept of health and wellness seem so digestible and easy to tackle. As someone who is pretty active in my day to day life, I have felt challenged physically and mentally with this program. I love how clear the workouts are and that there's a video alongside to check for form. The meals have been easy but delicious! The way Shelby teaches habits and daily affirmations makes you feel like you're improving yourself from the inside out!"
— Sydney H
"I love this program! It has helped me stay consistent with my workouts and nutrition. I look forward to doing my workout every day. I am on my second round of the 6 week program and cannot wait for more to come out! I would 10/10 recommend this program to anyone who is just starting out or who is advanced."
— Katie C
"This is THE program to take. Shelby and her team made it so well-rounded that someone who's never touched habits, fitness, and diet could immensely benefit AND someone who's well-versed in the "health" world could stand to gain new information. The workouts were given with modifications to allow progressive overload. The diet focuses on anti-inflammatory properties which is THE nutrition hack. The hours spent learning about the mind and body and how to steward both properly were well spent. I typically fail out about halfway through a program (PMDD) but this course was created with people like me in mind. Shelby made sure to include fallback habits, so your bare minimum, and even on my worst days I was able to do those. It really has started to change my life for the better—so much so that I'm repeating it right now!"
— Ashley G
"Been loving the balance between pilates & strength training. Have seen a difference in consistency and physique."
— Summer M
"I am a busy nursing student and I also work while coaching cheerleading. It has been so difficult for me to keep a consistent workout routine this semester. I love 444 mat Pilates and this gives me the option to be able to do that while having other exercises and healthy food options that I can prep for my busy week."
— Marissa G
"I would absolutely recommend this to any of my friends. The program feels legitimately challenging in the best way. I've done some where it doesn't feel like you're getting a great workout, and with this program I fully feel like I'm getting a hard, challenging workout and making progress! And it's easy to customize weight- how much you lift. I'm immediately going to restart it when I finish it. And a friend of mine and I have been doing it together and it's so fun!"
— Jenna H
"I have been following Shelby for years and took her habit stacking advice (which was life changing), so when she dropped this 6 week program I knew I had to try it out! I have Hashimotos so it has been SO HARD to lose all the extra weight and inflammation. I have seen multiple doctors who have told me that I will not be able to lose the weight without weight loss medication, which was defeating. I decided to purchase the 6 week program as a last resort. I locked in and managed to lose 17 pounds NATURALLY with this program!! I had been working out and eating in a calorie deficit for months prior with no changes so when I weighed myself at the end I was shocked. I have continued the program past the 6 weeks because it makes me feel so good!! My clothes are fitting better, I'm not bloated and puffy all the time and I actually enjoy taking care of myself now! I tell everyone about this program. Could not recommend it more!!"
— Madison H
"I am absolutely OBSESSED with this program! I have always struggled with being consistent with programs, going to the gym and eating healthy. This program has taught me how to make these things habits in my lifestyle and not a chore. I feel amazing not only physically but mentally as well. I am on my 3rd round and I have seen my strength improve everywhere & my core was non-existent before and I'm finally seeing progress there. I could not recommend this program enough to someone. It is AMAZING."
— Lindsey M
"I was already someone who worked out every day but I will say having this program on my phone with a workout already written out for me is so nice on days when I don't feel like using my brain! I think this program is great for people who are new to working out because it is so well thought out. The videos help with form and learning new workouts and having the weights written out for beginners or those who are more advanced is such a nice touch!"
— Alexia T
"I have definitely seen an improvement in body tone and consistency with the workouts. I'm super glad you came out with a home gym version. I love the recipes (would love a few dessert recipes!). Definitely would recommend to a friend. Price point is fair due to the ability to recycle workouts."
— Megan F
Full Course
what's included
- Your Part One Proof
- Sustainment & Refinement
- Planning Ahead
- The Plan B System
HABITS part two
- Refeed Days (A Strategic Reset for Hormones, Metabolism, & Performance)
- Cheat Meals
- How to Approach Part Two
- ALL NEW RECIPES INCLUDED
NUTRITION part two
- Weeks 7-12 Workout Program Overview
- Strength Beginner vs. Advanced
- Pilates Beginner vs. Advanced
- Strength in the Gym
- Strength at Home
- Pilates
- Advanced Pilates
weeks 7-12 WORKOUT GUIDe
- Printable Program & Worksheet Library
- Shelby’s Products
- Cycle Sync Supplement
- Apply to be an Affiliate
HELPFUL RESOURCES
✅ Keep Forever
home, gym & advanced pilates included!
Frequently Asked Questions
Yes! Part Two builds directly on the habits, routines, and foundations from Part One. Completion of Part One is required to get the best results physically, mentally, and habitually.
Part One focuses on building habits. Part Two focuses on refinement, progression, and sustainability. You’ll learn how to maintain momentum, adapt to real life, and continue progressing without burnout.
Part Two is considered an advanced phase, but it remains accessible. All movements are modifiable, with beginner and advanced options throughout. This phase assumes you’re familiar with basic form and habit foundations from Part One.
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.
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!
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!
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!!
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.
General
Yes! Intentionally! Part Two includes progressive overload, longer sessions, and advanced options while still offering modifications.
Yes! You’ll have both home and gym options for strength training, plus Pilates and advanced Pilates that can be done at home.
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!
Yes! Every workout includes clear form guidance and options so you can adjust intensity as needed.
Always consult your healthcare provider before beginning any program. If cleared, start slow and honor where your body is.
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!
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
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).
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
Yes! Part Two introduces advanced strategies like refeed days, diet breaks, and flexibility around social events to support long-term results.
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.
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.
Calories are increased gradually to support metabolism, hormones, and energy without rapid fat gain.
No. This program teaches balance, not restriction. You’ll learn how to enjoy life while staying consistent.
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!!
Nutrition
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!!
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!!
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
Yes! Select “Send as a Gift” at checkout and enter the recipient’s name and email address. The program will be emailed directly to them.
Yes. You can log in from any device, and iOS and Android users can access content through the free Teachable app.
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”.
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
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.
