You are placed into a private group of around 100 other participants to help support and motivate you along with the team.

We run 7 intakes, or “waves”, each year so everyone starts together. Waves begin in January, February, March, May, July, September and October. This gives you plenty of opportunities to join the programme at a time that suits you. Head over to the programmes page to see when the next start date is.

Click here to see the dates for 2026 

If you’re new, we recommend starting with Signature. It’s the perfect introduction to the SPR method, helping you build strong habits and achieve great results in 75 days, before moving on to our more advanced programmes. You can explore all options on our programmes page.

No worries! Contact us and we will happily discuss your goals and recommend the programme that’s best for you

It depends on which programme you choose!

• For Signature or the Signature Plus Programme, you’ll need is a 38mm 9m battle rope.
• For the Sculpt Programme, you’ll need a set of kettle bells in a range of weights. 
• The Signature PRO you will need a battle rope and dumbbell and barbell set with 30-50kg of weight plates that you can add and remove.
• For the Build Programme you will need a dumbbell and barbell set with 30-50kg of weight plates that you can add and remove.
• For PAUSE Programme you will need a dumbelle set with 20-30kg of weight plates that you can add and remove.

Our flexible meal plans are designed around real life, with delicious, easy-to-make recipes and simple portion guidance. Meals can be easily adapted for food allergies, and we also offer dedicated vegetarian and vegan food plans.

Absolutely. Our fun, video-guided home workouts are designed for complete beginners through to very fit participants, with opportunities to scale up or down so everyone is challenged at their own level.

You’ll be placed in an online group led by a dedicated coach, supported by assistant coaches, with regular input from our head coach Annie and Six Pack Revolution founder Scott Harrison. You’ll receive daily guidance, motivation and practical tips to keep you accountable and moving forward.

We help you build a healthier relationship with food, exercise and yourself, focusing on positive habits that last beyond the 75 days. Over time, this leads to greater confidence, balance and a more positive outlook on life.

You’ll be part of a private group of people on the same journey, offering encouragement, accountability and celebration along the way. You’re never doing this alone.

“We ask you to upload your progress photos weekly, to us via Dropbox. This keeps you accountable but also allows us to monitor your progress and make any changes needed to get the most out of the programme. 

Within the upload you can then choose Yes or No to social media. This is your personal choice and all photos shared are kept private unless you chose to share. “

Absolutely not. Thousands do and thousands don’t. It’s entirely your choice. You can choose whether you’re happy for us to share your results or keep them private.

Not at all. Many of our recipes can be adapted and we provide alternative options which can easily be switched in and out. 

You can easily adjust any of our recipes to be Vegan, Gluten Free, Dairy Free, Fish Free or to suit your individual needs. There is information within our meal plans which explains exactly how to do this.

Absolutely not! There’s no calorie counting or macro tracking on the programme. You’ll simply enjoy healthy, balanced meals and snacks designed to fuel your body efficiently.

It helps keeps you accountable and motivated. Your own posts, whether it is motivating workouts, food inspiration or obstacles to overcome, can inspire others. Seeing others push themselves can be motivating and in turn you can be the motivation. 

We won’t make you post anything if you do not wish to, however this is a major part of your journey and it allows us to give you encouragement, support and advice when needed, create a safe supportive community and makes the journey easier to stick to.

To help manage diarrhoea it’s recommended to rest your bowel, stay hydrated, and eat simple, easy-to-digest foods.

Stay hydrated 💦
Drink your water ✅
Avoid sugary drinks ✅
Limit caffeine ✅

Eat simple food
Choose lean proteins ✅
Avoid milk, cheese and butter ✅
Skip greasy foods ✅

** Always consult your doctor or prescribing medical professional if experiencing any side effects from your weightloss medication.

We’ll help you to ensure you get the balance your body needs to support your digestive system.

Increase fluids ✅
We recommend drinking plenty of water throughout the day to keep your digestive system moving – avoiding carbonated drinks and sodas that can aggravate your tummy.

Add fiber ✅
Our meal plans ensure you get the balance you need, making sure you get high-fiber foods to keep your digestion ‘moving’.

Stay active ✅
Physical activity helps stimulate bowel function so the combination of nutrition and exercise with SPR is the perfect partner to bring everything together.

** Always consult your doctor or prescribing medical professional if experiencing any side effects from your weightloss medication.

Almost certainly! Here’s why…
Eat smaller, frequent portions ✅
One of the ways weightloss drugs work is to slow digestion to keep you feeling fuller for longer. Large meals overwhelm a slow digestive tract, trapping food and air.
Our meal plan is based around smaller, controlled portions at regular intervals through the day – giving your body time to digest without overwhelming your tummy.

Cut out carbonated beverages ✅
Fizzy drinks and sodas introduce extra gas into your digestive system.
Staying hydrated through natural water and naturally caffeine free tea is the perfect way to cleanse your digestive system (and so many more benefits too)!

Skip artificial sweeteners ✅
Sugar replacements like sorbitol and xylitol often found in sugar-free gums and ‘diet’ foods are notorious for causing gas and bloating.
With whole food meals and snacks you know exactly what you’re putting in.

Keep fat content low ✅
Weightloss drugs slow digestion so greasy, fried, and fatty foods compound this.
You’ll be eating balanced meals and snacks that fuel your body so you’re not reaching for quick fixes and old habits – and they’re family friendly too!

** Always consult your doctor or prescribing medical professional if experiencing any side effects from your weightloss medication.

Because weightloss drugs affect your digestive system, the most common side effects are stomach-related. They usually get better after a few weeks as your body adjusts. However, it’s really important that you continue to eat and stay hydrated. We’ll help you to pick the best tummy friendly choices to keep you on track AND make you feel better.

** Always consult your doctor or prescribing medical professional if experiencing any side effects from your weightloss medication.

When you lose weight quickly, up to 40% of what you lose can be your muscle instead of fat. Eating enough – including protein, carbs and good fats – and doing strength training helps to protect your muscles. Your body still needs food for fuel so what you do eat needs to be highly nutritious so you don’t run low on essential vitamins and minerals. This is why SPR is your perfect partner, our meal plans provide all the essential nutrients in balanced portion controlled meals and snacks throughout the day.

Yes, this means we can offer the right ad ice as. help you along the way with both nutrition and exercise to keep you motivated and achieving your goals.

Nutrition! By eating balanced meals that contain everything you need – protein, carbs and good fats – alongside exercise you’ll be protecting your muscles while dropping body fat.

Yes, in fact it’s essential! It’s really important for you to maintain your muscle as you drop body fat – it’s the key to feeling better and reaching your goals.

All of the meal plans include a variety of meals and snacks that are lighter on the stomach.
You can also use the SPR meal replacement shakes which are easy to digest and help to ensure you’re getting all of the right nutrients to aid your fat loss journey.

No, but we do suggest that you choose some of the lighter meals from the meal plans as this will help you to ensure you get all of the nutrients your body needs to maintain your energy while still dropping body fat.