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.
PART 2
Full Course
PART TWO: Sad to Savage Six-Week Habits, Strength, Pilates, & Nutrition Program (Home & Gym Options!)
The exact systems I used to maintain my results, strengthen consistency, and turn healthy habits into a lifestyle that actually lasts. This program focuses on sustainment, strategic flexibility, and progression. Includes advanced habit planning, refined nutrition strategies like refeed days and cheat meals, and a 6-week strength and Pilates program with beginner and advanced options for both gym and home.
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 will 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.
"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
- 6 Week Workout Program Overview
- Strength Beginner vs. Advanced
- Pilates Beginner vs. Advanced
- Strength in the Gym
- Strength at Home
- Pilates
- Advanced Pilates
6 week WORKOUT GUIDE part two
- Printable Program & Worksheet Library
- Shelby’s Products
- Cycle Sync Supplement
- Apply to be an Affiloate
HELPFUL RESOURCES
✅ Keep Forever
home, gym & advanced pilates included!
Frequently Asked Questions
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
Yes! Enrollment is always open. You can join whenever you’re ready, and once you’re in, you’ll have lifetime access.
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.
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! 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.
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!!
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!
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.
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
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!)
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!!
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 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.
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.
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!
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.
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! 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!!
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.
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!
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!!
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.
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!
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!!
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!!!
Naked Nutrition is the brand our registered dietician recommends!
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
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 — 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.
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.
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.
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.
Yes — the Teachable app is available on both iOS (iPhone and iPad) and Android devices. You can also access your content through any web browser on your phone, tablet, or computer.
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.
