Frequently Asked Questions

When does the program start?

You can begin The Ultimate Shape Up at any time! Your program will begin as soon as your registration is complete. The Ultimate Shape Up Membership is active for 12 weeks.

How does it work?

The Ultimate Shape Up is an online exercise and nutrition program designed to help you meet your health goals and change your lifestyle for the better.

At the beginning of the program (during registration) we ask you what your desired Fitness & Nutrition goal is for the next 12 weeks. You can select from;

  • Weight Loss
  • Tone & Fit
  • Increase Lean Mass

You will also be asked about your current level of fitness. Based on your responses we will put together a customised 12-week health program designed to transform your body!

Following registration, you will be emailed a Welcome Email. This will contain important information on what to expect in the program and deliver some valuable tips on how to get the most of the program.

At the start of each new week you will gain access to an updated and customised Fitness Plan for that week. This will be available in your online Ultimate Shape Up Portal Account and you will receive a weekly email notification to let you know that it is available. Fitness plans are specifically designed to allow physical progression over the 12 weeks to help maximise your results.

During the 12 weeks you will also be provided personalised nutrition intake guidelines and have access to a vast database of delicious recipes to choose from to help you achieve your goals!

How much exercise is involved?

Depending on the Fitness & Nutrition goal you choose, you will be training between 4-6 days per week. The program caters for different levels of skill and intensity (beginner, intermediate and advanced) within the exercise component of the program. Each weekly plan contains activities and exercise guidelines so you have a clear idea of what to do, how often and when. It also contains images of the activities so you can see how they are to be performed. Ultimately, it is up to you to maintain your exercise schedule throughout the challenge, but we are here to support you every step of the way!

How will I receive my weekly plans?

At the start of each new week you will gain access to an updated and customised Fitness Plan for that week. This will be available in your online Ultimate Shape Up Portal Account and you will receive a weekly email notification to let you know that it is available.

Your weekly email will also feature a range of tips, strategies and motivational advice to keep your mind in the game and on task.

Can I participate if I am pregnant?

The Ultimate Shape Up does not specifically cater for pregnant women. If you are pregnant we highly recommend you speak to your Physician before partaking in this program.

Who do I speak to about membership enquiries?

The Ultimate Shape Up is owned and operated by Spotscreen Pty Ltd. Our friendly team is very happy to assist you with any questions, queries or feedback you may have. Please call 1300 305 230 or drop us an email at

Do you have recipes that cater for specific dietary requirements? e.g. Gluten Free, Vegan, Vegetarian…

If you have a specific dietary requirement, we provide you with the tools to make it easy. The ‘Gluten Free’, ‘Vegetarian’, ‘Vegan’, ‘Dairy Free’, ‘Nut Free’ and ‘Bulk Up’ recipe search filters in your online recipe book will help you to find those meals that are most suitable. You are also welcome to modify recipes to suit your needs.

Do I need a gym membership?

It is not required that you join a gym, however we highly recommend you do so. Many of the personalised weekly fitness plans contain exercises that suggest the use of weights or other equipment (like a fitness ball).
Becoming a member of a fitness centre or a gym would make it easier for you to have access to this equipment. Within the program we also make recommendations on other exercises you can do to replace those with gym equipment.

How much does it cost?

The Ultimate Shape Up costs only $199.00 for the entire program. This gives you 12 weeks of access to customised fitness plans and a vast database of delicious recipes, as well as a selection of helpful resources and weekly emails to support you every step of the way.

Do I have to follow a specific meal plan?

One of the great benefits of The Ultimate Shape Up is the flexibility of daily meal choices. Based on your current health level and your desired Fitness & Nutrition goal we put together daily calorie/kilojoule targets to help you achieve your goal.

Using your daily calorie/kilojoule targets as a guideline, you can select any combination of meals available to you in the recipe database. Keeping a record of the meals you have throughout the day is always good so you can keep on top of your goals. To help with this a food diary is available for download in your Ultimate Shape Up Portal Account.

Can I change my Fitness & Nutrition goal during the program?

The program is designed to take you out of your comfort zone to push you to the next stage of your health and fitness.

However, in some circumstances we understand you may wish to alter your Fitness & Nutrition goal. To arrange this, please send a request to stating your account name and desired new Fitness & Nutrition Goal.

Does the program provide ways to deal with such issues as social or holiday eating, changes to work schedules, lack of motivation, and injury or illness?

Long term weight control must focus on your overall health and not a quick fix diet, focusing on not only nutrition but physical activity habits too. This program will teach you how to plan and keep weight off, with guidance on how to develop healthier eating habits.

The Ultimate Shape Up invites your self-discipline as much as possible, however weekly emails to motivate and encourage you as well as weekly exercise plans designed within your capacity range should naturally help you stay on track whilst increasing your overall health and physical activity.

I ate more calories than my daily target, what should I do?

Don’t worry, we’re all human and sometimes it’s challenging to follow an exact plan. Just be sure to jot this down in your nutrition diary and adapt your future meals. If you eat too much for lunch (for example), you’ll know to cut down on your portions for dinner. Just how much should you cut down your portions? Just eat a fraction of what you were originally planning to eat, or replace it with a smaller meal somewhere else in your plan.

To achieve your goals we encourage you to follow your designated average energy intake recommendation. If your weight is still fluctuating, play around with your food and calorie intake, not your workouts. Caloric adjustments can be made easily with the help of our BMR calculator and calorie range filter found on the recipes page.

How much water should I be drinking each day throughout my program?

Exactly how much water or fluids a person needs each day varies. Physical activities and hot weather or conditions increase fluid needs. Thirst, the desire to drink fluids, is your body’s cue that it is dehydrated and needs more fluids. Obey your thirst and enjoy fluids with and between meals. Health experts encourage plain water and unsweetened beverage. In general aim to drink 8-10 glasses of water each day.

Can I use my own custom recipes?

Absolutely. As long as you stick to your advised calorie/kilojoule targets you will be able to remain on track to achieve your 12 week goal. Be sure to take caution to limit added sugar, salt and fats in your meals. We do however, encourage you to use this program as a chance to enhance your recipe catalogue and explore a variety of nutrients.

Do I need to see my GP before starting this program?

Before embarking on any new fitness, diet or exercise program, including The Ultimate Shape Up, you should seek professional medical advice from a Physician and other appropriate medical professional. This is particularly important if you have any pre-existing medical conditions which may be affected by a change to your diet and/or level of intensity (or frequency) of exercise you undertake.

Get in touch

If you have any further questions, please contact us.

Ready to challenge yourself?

Join The Ultimate Shape Up today!