There’s something about January that gives us that burst of fresh energy to try something new. While you can start fresh anytime, the new year is the perfect moment to commit to consistency, from workouts to your meal plan. Enter: our 21-Day Strength & Sculpt Program. Nothing in this program is a quick fix or extreme. It’s designed to help you feel strong, capable, and sculpted from day one.
Why Strength & Sculpt Works
For this program, we’ve combined the best of both worlds. Strength creates stability. Sculpting brings definition. Together, they form a method that shapes your body in the best way. Low-impact strength exercises build lean muscle and functional strength, while precise sculpting enhances posture, alignment, and overall tone.
This combination also supports circulation, digestion, and recovery, giving your body what it needs to adapt. Over time, it reduces inflammation, increases tone, and helps create real, lasting change. Every movement is intentional, controlled, and paced to meet you where you are, making consistent progress achievable and sustainable.
Two Levels to Meet You Where You Are
I’ve changed some things up this time around to make this our most inclusive program yet. We’ve designed two levels to choose from to meet you where you are:
Foundation (Prenatal & Beginner): Supportive, alignment-focused, and paced for pregnancy, early postpartum, or anyone new to Pilates or strength training. Perfect for building strength, tone, and body awareness safely.
Elevated (Intermediate & Advanced): Looking to take things up a notch? This level is designed to refine strength, sculpt definition, and increase endurance. Optional resistance equipment and advanced modifications allow for progression while staying controlled and supported.
Pick the level that fits your current practice and level.
Nutrition & Meal Plan
We all know that nutrition is a key part of any workout plan. That’s why we’ve included a nutritionist-approved meal plan, specifically created to reduce inflammation and balance your blood sugar. The meals are simple and help you feel your best throughout the 21 days and beyond. Our nutrition plan is:
- High protein fuels muscle recovery and growth, helping you achieve a lean, sculpted look.
- High fiber supports digestion, reduces bloating, and keeps energy steady throughout the day.
- Anti-inflammatory ingredients promote joint health, hormone balance, and long-term wellness.
Each recipe is thoughtfully created to complement your workouts, supporting both workout and recovery.
Equipment & Community Support
Every workout can be done bodyweight-only, or you can elevate your practice with optional props like ankle weights, a Pilates ball, booty band, hand weights, gliders, yoga mat, or block. Use what feels best for you.
A private WhatsApp community provides connection, support, and accountability so you can stay motivated throughout the 21 days.
Pre-Program Prep
A few small steps before January 5 will make the next 21 days easier to stick to.
- Block your workouts in your calendar now. Decide when you’ll move, so you’re not negotiating with yourself later.
- Move lightly this week. Walk, stretch, or take a short low-intensity class to keep your body active.
- Set one clear intention. A focus to guide you. Energy, consistency, or feeling stronger by the end of January.
- Prep your space. Clear enough room to move comfortably. Charge your device. Lay out a mat and any props you’ll use.
- Check your schedule. Identify busy days and plan shorter sessions in advance.
This prep isn’t about doing more. It’s about removing friction so when the program starts, showing up feels automatic.
Ready to Start Your Year?
Your 21-Day Strength & Sculpt Program starts January 5. Celebrate our 5-Year Anniversary with a sitewide sale, up to 50% off!
Memberships:
- Annual: $149 (normally $299)
- Monthly: $19.99 (normally $24.99)
Offer valid for new, returning, and monthly members. Active annual memberships not eligible.
Individual programs are 20% off, and if you want equipment or the T — F Uniform, use code TFUNIFORM20OFF in the shop for 20% off.
With full access to over 900 workouts, nutrition guidance, and a supportive community, you’ll have everything you need to move confidently, feel energized, and see results.