The SHINE FIT Year of Change: Your Ultimate Training Curriculum

OVERVIEW

The SHINE FIT Year of Change: Your Ultimate Training Curriculum
The SHINE FIT Training Curriculum: 3 Phases of Training
- Phase 1: Beginner (3 Sessions per Week)
- Phase 2: Intermediate (4 Sessions per Week – Basic Athletic Training Structure)
- Phase 3: Athletic Training (4-5 Sessions per Week)
The SHINE Stack: 5 Progressive Programs
- 6-Week Challenge (Phase 1: The Kickstart)
- 8-Week Foundations (Phase 2: The Build)
- 10-Week Level Up (Phase 2: The Expansion)
- 12-Week Maintenance (Phase 3: The Mastery)
- 14-Week Athletic Training (Phase 3: The Peak)
Are You Ready for a Year of Change?

Ditch Diet Culture & Transform Your Confidence

At SHINE FIT, we don’t believe in quick fixes—we believe in real, lasting transformation. That’s why we’ve designed the Year of Change, a progressive training curriculum that helps you build a sustainable, active, and confident lifestyle.

Our expertly crafted SHINE Stack consists of three phases of training, guiding you through 50 weeks of structured progression. Each phase builds on the last, helping you develop strength, endurance, and consistency while integrating mindset and nutrition principles.

And the best part? Upon completing the Year of Change, you’ll earn exclusive SHINE Stories media opportunities, gain League of Legends status, and qualify to become a SHINE FIT Brand Ambassador and Member Mentor—giving you a chance to inspire others while continuing your journey.

The SHINE FIT Training Curriculum: 3 Phases of Training

Phase 1: Beginner (3 Sessions per Week)

This phase is designed for those starting their fitness journey or returning after a break. It builds foundational strength, endurance, and consistency.

3 workouts per week
1 mindset training session per week
The opportunity to win back your full investment when you complete the program!

This challenge is your launchpad into a healthier, happier, and more confident you.

Phase 2: Intermediate (4 Sessions per Week – Basic Athletic Training Structure)

Now that your foundation is set, it’s time to level up with structured training. This phase introduces a balance of cardio and strength to maximize results.

4 sessions per week (2 cardio + 2 strength)
1 mindset training session per week
Introduction to basic nutrition principles (Nutrition 1)

You’ll strengthen your routine and start training like an athlete with a structured approach.

Phase 3: Athletic Training (4-5 Sessions per Week)

This is where you step into full athletic training, incorporating programmed periodization, progressive overload, mindset development, and advanced nutrition strategies.

4-5 workouts per week
1 mindset training session per week
Full athletic training split with structured periodization
Option to add an active recovery day each week
Intermediate + Advanced nutrition integration (Nutrition 2 + 3)

This final phase is where you optimize your performance, master your habits, and maintain peak conditioning.

The SHINE Stack: 5 Progressive Programs

Each program builds upon the last, aligning with the three phases of training to ensure a seamless, results-driven progression.

1️⃣ 6-Week Challenge (Phase 1: The Kickstart)

Your transformation begins here! The 6-Week Challenge is designed to help you build momentum and consistency, making fitness feel fun and empowering. You’ll start with:

FITNESS: Personalized workout plan based on SHINE FIT Curriculum (typically 3 sessions/week to start)
MINDSET: Guided Mindset Transformation Course 1 w/ weekly Mindset training video
ACCOUNTABILITY: Weekly small group accountability call (zoom), Set class times, 1-2 Member Socials/month & Community slack channel
The opportunity to win back your full investment when you complete the program!

2️⃣ 8-Week Foundations (Phase 2: The Build)

With a strong start behind you, it’s time to build! The 8-Week Foundations program increases your commitment and introduces key nutrition principles to support your success.

FITNESS: Personalized workout plan based on SHINE FIT Curriculum (typically continuing in Phase 1 of 3 sessions/week to start, with the goal of some weeks adding an optional 4th workout)
MINDSET: Guided Mindset Transformation Course 2 w/ weekly Mindset training video
ACCOUNTABILITY: Weekly small group accountability call (zoom), Set class times, 1-2 Member Socials/month & Community slack channel
Introduction to basic nutrition principles (Nutrition 1)

3️⃣ 10-Week Level Up (Phase 2: The Expansion)

You’ve built a strong foundation—now let’s take it to the next level! The 10-Week Level Up program focuses on progression, challenging your body and mind with:

FITNESS: Personalized workout plan based on SHINE FIT Curriculum (typically starting Phase 2 of training if you haven't already, which is a split of 4 sessions/week - 2 cardio + 2 strength)
MINDSET: Guided Mindset Transformation Course 3 w/ weekly Mindset training video
ACCOUNTABILITY: Weekly small group accountability call (zoom), Set class times, 1-2 Member Socials/month & Community slack channel
Introduction to Intermediate Nutrition (Nutrition 2)

4️⃣ 12-Week Maintenance (Phase 3: The Mastery)

By now, fitness isn’t just something you do—it’s a part of who you are. The 12-Week Maintenance program is designed to keep you consistent while allowing for flexibility and balance.

FITNESS: Personalized workout plan based on SHINE FIT Curriculum (should be in Phase 2 of training, with the goal of some weeks adding an optional 5th workout)
MINDSET: Guided Mindset Transformation Course 4 w/ weekly Mindset training video
ACCOUNTABILITY: Weekly small group accountability call (zoom), Set class times, 1-2 Member Socials/month & Community slack channel
Option to add a 5th day of movement each week
Introduction to Advanced Nutrition (Nutrition 3) (final tier)

5️⃣ 14-Week Athletic Training (Phase 3: The Peak)

You’ve built the habits, strengthened your body, and leveled up your mindset—now it’s time to train like an athlete! The 14-Week Athletic Training program pushes you to peak performance with:

FITNESS: Personalized workout plan based on SHINE FIT Curriculum (should be in Phase 3 of training, with 4-5 sessions/week consistently)
MINDSET: Guided Mindset Transformation Course 5 w/ weekly Mindset training video
ACCOUNTABILITY: Weekly small group accountability call (zoom), Set class times, 1-2 Member Socials/month & Community slack channel
Full athletic training split with programmed periodization and progressive overload
Option to add an active recovery day each week
Nutrition maintenance focus

Are You Ready for a Year of Change?

The SHINE FIT Year of Change is more than just a fitness program—it’s a complete training curriculum designed for sustainable transformation.

Whether you're just getting started or ready to level up, this journey will guide you every step of the way, helping you feel stronger, more confident, and more empowered than ever before.

Let’s change your life — together. 🚀✨

PS. Questions about our curriculum, program design or training philosophy? Please give us a call or send us a text at 647-493-0822.