Weeks 1-4
Start
Learn the moves, find your 20 minutes, fix the plate.
- Week 1Eight basic moves, 10 min
- Week 2Plate rule at dinner
- Week 3Walks after meals
- Week 415-minute sessions
The 12-week program
Three phases, 36 home workouts, one habit at a time. About 20 minutes a day.
Is this for you?
- I have 20 minutes, not an hourEvery workout fits in 20-30 minutes.
- I tried diets and gained it backNo banned food. You learn a plate rule you can keep.
- I am a total beginnerEach move has an easier version and a video.
Three phases.
Weeks 5-8
Build
More strength, steady energy, cravings under control.
- Week 5First light weights
- Week 6Protein at breakfast
- Week 7Core and back block
- Week 820-minute sessions
Weeks 9-12
Shape
A routine that stays: three 30-minute sessions a week.
- Week 9Full body circuits
- Week 10Eating out without stress
- Week 11Your own schedule
- Week 12Plan for life after FORMA
Inside every week.
- 3
- workouts, 20-30 min
- 1
- stretching session
- 7
- days of menu ideas
- 1
- check-in with the team
Bonuses included.
10 min
Morning wake-up
10 minutes before coffee. Joints, breath, no sweat.
15 min
Stretching
For the back after a day at the desk, and for better sleep.
60 recipes
Recipe book
60 meals, 15 minutes each, from a normal supermarket.
1 list
Shopping list
One list for the week. Print it or keep it on your phone.
Pick your pace.
14-day refund if it is not for you.
Self
$79
Do it on your own.
- 12-week plan, 36 workouts
- Nutrition calculator and plate rule
- All 4 bonuses
Most popular
With coach
$149
Most women choose this.
- Everything in Self
- Weekly check-in with Mia's team
- Private group chat
VIP
$299
For a personal plan.
- Everything in With coach
- Four 1:1 video calls with Mia
- Plan adapted to your health