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General/Getting Started

How can I unsubscribe from the newsletter?

Oh no, we are sad you want to stop receiving our mails, there so much goodness for a happy life in them. If you are sure that you want to unsubscribe, you can find an unsubscribe button at the bottom of the newsletter e-mail.

What payments options do you provide?

You can pay with all regular payment options: Visa, Master, Paypal.


What is the GoodShapes nutrition guide?

The GoodShapes nutrition guide educates you on how to eat and drink during your 14 weeks with GoodShapes. The meals are especially tailored to your workouts ensuring optimal health as well as results. Besides an intro to healthy eating, we provide more than 50 recipes matched to your workouts and a complete meal plan for 21 days. You will learn how stay healthy when eating out at restaurants and how to substitute your favorite guilty pleasures with good-for-you alternatives.

Can I use the GoodShapes nutrition guide if I have allergies or intolerances?

Yes! Almost all of our recipes include suggestions on how to adapt to them the most common diet restrictions that you might experience. Our guides are here to educate you and eventually empower you to mix and match ingredients and recipes for the best and healthiest version of you!

Can I use the GoodShapes nutrition guide if I am vegan or vegetarian?

Absolutely. We have lots of delicious vegan and vegetarian dishes in store for you. Most recipes containing animal products can be substituted with vegan or vegetarian options to your personal liking.

Can I use the GoodShapes nutrition guide regardless of my age?

Yes, it is safe to use our guide at any age as long as you are feeling healthy. Our nutrition guide is a guide for a sustainable healthy lifestyle, not a diet where you have to starve yourself. However, as your body is going through a transformation process, make be sure you are getting enough calories, vitamins and minerals to support your body the best way possible. If you are in any way concerned if this plan is for you or are experiencing anything abnormal, please contact your local physician for a professional opinion. If you have an injury, illness or chronic disease, please consult your doctor before starting this guide.

Can I safely use the GoodShapes nutrition guide regardless of my weight?

Yes, generally our guide is safe whatever you weigh. However, it make sense to check your BMI beforehand. If your BMI is lower than 18.5, make sure to get enough calories when following such an intense workout guide. You want to nourish your body in the right way, not starve it.

Are there shakes included in the GoodShapes nutrition guide?

Shakes are a big part of our nutrition guide as they are an excellent source to get those vital micronutrients into your body. However, shakes are a supplement to your diet and should not be used as a meal replacer.

Do I have to count my calories?

No, you do not have to strictly count calories. Instead, we have included different nutritional challenges, that help you become aware of your eating habits, like secret snacks or sugar amounts you might not be aware of. We believe this is a more natural way to become mindful of our eating habits than counting calories. If you are prone to over- or under-consuming food we encourage you to pay more attention to your portion sizes and adapt them accordingly.

What is the price and availability of the foods in the nutrition guide?

Most ingredients are inexpensive that you can find in any supermarket. For some, like chia seeds, you might have to go to an ecological store. We also love to check out markets and buy seasonal products right from the farmers.

Workout Guide

What is the GoodShapes workout guide?

The GoodShapes workout guide provides you with a full workout plan for 14 weeks towards a fit and healthy body transformation. We will not simply leave you on your own after giving you a set of instructions — we want to really follow through. We are as excited about your body transformation as you are! The guide is composed of high-quality, safe and effective workouts, including 60 different exercises, that are to be performed four days a week, with no training lasting longer than half an hour. It is a holistic plan, with a focus on motion, power and endurance workouts, complemented by a corresponding nutrition plan. Every person reading this guide has a different level of fitness, which is why we emphasize warm-ups, cool-downs and stretching as well as aspects like safety, intensity, frequency and progression.

What is the fitness test I have received?

Everyone is different, right? Well, so is their fitness level! Before we can craft the perfect workout for you, we need to check your individual fitness level. You should perform this test prior to your first workout to evaluate your fitness level and a second fitness test at the beginning of week seven to check your progress.

How do I sign up for the free guide?

In order to receive our free test guide, you need to sign up for our newsletter on our page (add link). Please make sure to confirm your signup by clicking on the link in the confirmation e-mail we sent you. Make sure to check your spam folder if you can´t find it.

Is it safe for me to use the goodworkout guide regardless of my age?

Generally, it is safe to use our guide at any age as long as you are feeling healthy. If you are above 45 years old however, we ask you to consult your doctor before starting with GoodShapes. At any age, it is very important that you pay close attention to the signals your body is sending you to stay healthy and avoid injury. Never skip warm-ups, cool-downs and stretching as they are key to avoid injury. Be aware that your body is going through a transformation process, so be sure to give it enough rest and time for restoration. If you have an injury, illness or chronic disease, please consult your doctor before starting this guide.

Is it safe for me to use the goodworkout guide regardless of my weight and/or fitness level?

Yes, generally our guide is safe regardless of your weight or fitness level. For the ones who have no prior workout experience, we have included modifications to certain exercises so you can perform them safely without injury. If you are clinically obese, this guide is not safe for you to use. Please consult a doctor. If you are in any way unsure if you can use the guide, make sure to consult a doctor beforehand.

Do I need a gym membership?

No, you can perform all exercises at home or outside as you do not need any equipment.

What equipment do I need?

You do not need any equipment at all. All exercises work with regular at-home items, like chairs.

Can I adapt the guide to my busy schedule?

Absolutely, with workouts no longer than 45 minutes including warm-up and stretching, they fit into any schedule. Since you don´t need any equipment whatsoever, you can do your workouts everywhere: at home, at the hotel, in the park. Whatever floats your boat.

What is the difference between Alpha/Beta/Gamma Workout?

Need input.

How important are the runs (is this LISS or HIIT)?

This depends on your personal starting point and body goal. If you want to loose weight, cardio exercise is extremely important as it will burn fat and show the muscles/definition you have worked so hard on during the workout sessions. If you want to build up muscle mass, running is not that important. However, cardio exercise is key to a healthy heart and body and will significantly improve your overall workout performance.

I have never worked out before. What do I need to do?

Don´t worry, we have all started at nothing at some point. Our guide is perfect four you: We take you by the hand and introduce you to a healthy and safe exercising lifestyle. You just need to follow our instructions and listen to your boy. If some exercises are too difficult, you can always find easier modifications in the guide. Don´t worry if you can´t keep up in the beginning, just do as much as you can and keep going. Practice makes perfect.

I have completed the free week. How can I keep working out with goodshapes?

After the free week we invite you to buy the awesome full guide to continue on your transformation towards a happy and healthy you! Simply go to our site or click on a link in our newsletter to sign up. How many days/week do I work out?Every week there are 2 bodyweight workout sessions accompanied by an extra challenge. Additionally there are 2 endurance sessions, where you can choose the type of training, e.g. running or cycling, that suits you best.

I have finished the full GoodhShapes guide. What do I do know?

First off: CONGRATULATIONS! That is so cool! We can´t wait to hear about your healthy transformation! Please share some insights for other girls and tag us so we can be inspired, too 🙂 To keep going, simply purchase the guide again, do another fitness test and get a newly tailored guide for the new fit you!

When will I see results?

You can see results within the first 30 days if you follow our workout and nutrition advice closely. Remember that your eating habits affect your results immensely. If you are not seeing the results you want, it is most likely due to hidden bad eating habits.

Can I combine the guide with other training?

Of course. As this guide is very intense though, we suggest softer training like pilates or yoga to compliment this guide. Also, group sports like tennis, volleyball or hiking are fun! Keeping your body active is always a good idea.


Can I use the guide if I am pregnant or breastfeeding?

In case of pregnancy or breastfeeding please consult your doctor before starting with our GoodShapes guide. Your body has special needs during this time in your life and what is safe for you personally can only be evaluated by a professional. Our guide suggests “low carb weeks” that are not safe for pregnant or breastfeeding women as they need carbs to provide healthily for their baby. We recommend starting with our guide when you have finished breastfeeding.

Can I use this guide with asthma/heart condition/chronic illness/injury?

If you are suffering from the aforementioned or any other serious (chronic) illness, it is absolutely necessary to consult your doctor before using our guides. It is not safe to use these guides without professional supervision in your case.