Mins/Day

Strength builds confidence, so pick up your weights for endurance and power-based strength training and get ready to feel amazing. With Megan as your motivator, you’ll work hard, eat well, fuel up with clean supplements, and see how incredible it is to say YES to YOU.

Strength training, healthy eating, clean supplements. A Sure Thing.

Weeks

COMING SOON: Sure Thing With Megan Davies!

Muscles 101: Fast Twitch vs. Slow Twitch Muscle Fibers

Build muscle and burn fat with daily strength-training and cardio workouts.

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

Workouts

Intermediate

#mbf

More weights. More reps. More sweat. MORE RESULTS.

Burn more fat and build more muscle with a simple but effective combination of classic weight training and fat-torching HIIT workouts. This is a total-body transformation program made for those who love to lift.

All Levels

LIIFT MORE

Learn more about why Megan and Dr. Emily Frtiz recommend Shakeology, Energize, and Recover as key to getting the most of your Sure Thing workout.

Sure Thing Superfood Nutrition 101

Keep up with Megan in this high rep workout as you “run the rack” to build strength and muscular endurance while torching fat. It’s tough, but so are you—embrace the burn and emphasize good form to maximize your results.

Endurance Strength

Keep your BODi Slides handy for this total-body endurance session—you’ll use them at the beginning of each “superset” to pre-exhaust your muscles. The harder you work, the greater your gains will be, so hold nothing back. You got this!

Megan slows the pace in this stability-focused strength session, but that doesn’t mean she’s letting you off easy—your muscles will be on fire by the time you’re done. Plenty of core work will also help you chisel your middle and elevate your calorie burn.

Strength & Stability

You only need light weights for this high-rep endurance workout, but you’ll still feel the burn. Keep a water bottle handy and follow Megan’s cues as you charge all of the way to a sweat-soaked finish.

Five-minute exercise blocks will make sure that you’re challenging yourself to the max. If you aren’t dripping and breathless by the time you’re done, you didn’t go hard enough.

Cardio Conditioning

Dig deep and stay focused as you perform at least 16 reps per set to target your Type I (endurance oriented) muscle fibers and increase your staying power.

Welcome to the second half of the program—and even more impressive results. Megan dials up the intensity with new moves and fresh challenges. Dig deep, stay strong, and always emphasize good form to maximize your gains.

Upper Body Power

Build muscle and boost definition with this comprehensive weightlifting workout, which emphasizes movement in all planes of motion to help you create balanced, total-body strength.

Combination Strength

It’s time to run the rack again. You know the drill—and the burn. This total-body workout leaves no muscle untouched, so stay focused and give every rep everything you’ve got.

This time-based workout will have you working fast to maximize your rest—but never compromise form for speed. Follow Megan’s cues to crush every rep and finish stronger than ever.

EMOM Strength

Your body is your barbell in this minimalist workout that keeps the pace fast and the intensity high as you power your way to a final, fat-blasting burnout.

Bodyweight Burnout

The burn is real in this endurance-focused sweat-fest. You’ll feel it in your chest, back, biceps, glutes, legs, and core as you alternate between unweighted and weighted exercises to build both strength and stamina.

A combination of dynamic plyometric moves and agility training will keep your heart rate high and your metabolism elevated in this interval-based sweat session.

Explosive Cardio

The nine moves in this legs-focused resistance session will help you build strength and power from the bottom up as you lift your way to the calorie-incinerating burnout.

Lower Body Power

Congratulations! You’ve arrived at the final workout. As you press, squat, lunge, and row your way to your very last rep, consider your next move. Our suggestion: another round of Sure Thing. And don’t forget to check out Megan’s live workouts on BODi!

Hybrid Strength Circuit

Up and down you’ll go as you conquer simulated hills to build endurance and torch fat. This ride is a leg burner, so stay focused and give Megan everything you’ve got.

Endurance: Rolling Hills

In this workout, the only way is up. Embrace the burn as you pedal to the peak in a simulated climb that will leave you sweaty, strong, and full of confidence.

Power: Climb

Put your endurance to the test in this uphill battle that will make your quads burn and sweat pour. The payoff: greater strength, stamina, and performance in everything you do.

Endurance: Climb

Start on the bike and end on the floor in this hybrid workout that includes some of Megan’s favorite lower body exercises to help boost your pedaling power.

Cycle + Lower Body Strength

Review the calendar to stay on track with your workouts and learn more about the TYPE TRAINING structure.

Sure Thing Workout Calendar

Achieving your goals is a Sure Thing when you combine your workouts with Portion Fix.  It’s so easy, because you use color-coded containers to create perfectly portioned meals without counting calories or cutting out food groups. This guide provides everything you need to get started– an overview of the plan, how to customize for your goals, meal and snack ideas, Megan’s favorite Portion Fix recipes, and more. If you want to learn the full plan, go to PortionFix.com

Sure Thing + Portion Fix Eating Plan

Listen to Megan's curated playlist during any of your Sure Thing workouts.

Sure Thing Playlist

Clean Week helps you create healthy nutrition and fitness habits in just 7 days.

Clean Week™ is a seven-day fitness and nutrition program designed to help you kick-start healthy habits that get real results and can lead to a lifestyle change that sticks!

Week

Beginner

Clean Week

Meet Megan Davies and learn more about her journey as a trainer and how her personal approach to fitness inspired Sure Thing.

Get to Know Megan Davies

Portion Fix, created by fitness and nutrition expert Autumn Calabrese, teaches you how to use portion control containers to help give you the results you expect while still enjoying the food, drinks, and desserts you love! Here’s how to follow the program with Sure Thing.

How to Use Portion Fix with Sure Thing

The 4 Week Gut Protocol, created by fitness and nutrition expert, Autumn Calabrese, teaches you how unaddressed digestive issues can mess with your immune system, energy levels, even your mood. This program shows you how the food you eat impacts your gut health and overall health. Here’s how to follow the program with Sure Thing.

Try the 4 Week Gut Protocol with Sure Thing

Pick up the pace and dial in fat loss with high intensity interval training (HIIT) that will leave you sweaty, smiling, and full of energy.

Build muscle and boost endurance with “every minute on the minute” (EMOM) training that will also crank up your metabolism and increase your cardiovascular fitness. The faster you complete your reps, the more rest you get, so go hard and stay strong.

Burn fat from head to toe while targeting every muscle above your waist. This workout uses pyramid training to maximize muscular fatigue while helping you boost upper body strength and power.

This resistance workout is like no other. Learn a series of strength training moves and then stack them to build the ultimate dumbbell complex. Your muscles will be begging for mercy by the time you’re done, but you’ll feel strong, fit, and full of energy.

It’s back to pyramid training, but this time the focus is on your bottom half. Low reps and heavy weights will challenge your strength and stamina—and help you build total-body muscle.

Using weights expands your exercise arsenal, but this workout proves that all you need to transform your body is your own bodyweight. Stay on pace and focus on form as Megan increases the challenge to accelerate your gains.

Jump, lunge, shuffle, and skate your way to a lean, powerful body with a gravity-defying workout that spikes your heart rate and metabolism. You can modify the jumping moves to reduce the impact, but remember, the harder you work, the better your results.

Strengthen both sides of your upper half with presses, rows, curls, and core moves in this top-heavy workout. Your chest, back, shoulders, arms, and abs will be on fire by the time you’re done, but the reward is more muscle, definition, and all-day energy.

This is your last Strength and Stability workout, so lift heavy and with control to achieve your best results yet—and to see how far you’ve come since you first crushed it in week two.

You’ve reached the last week of the program, and it’s time to amplify your gains by maximizing your recovery. In this workout, three rounds of strength exercises lead up to a mobility-focused finish that will leave you relaxed and flexible.

Power Strength Circuit

This stamina-building circuit session will have you dripping in sweat, but also feeling strong and energized.

Endurance Strength Circuit

Each set of intervals in this high intensity ride ends with a Megan Minute—60 seconds of all-out effort that will set your legs on fire and turn your metabolic furnace to maximum. It’s hard, but Megan will make sure you crush it with a smile.

Power: Progressive Intervals

Clip in and keep up with Megan for a fun, sweat-soaked ride that uses pyramid intervals to challenge your staying power and crank up your calorie burn.

Endurance: Pyramid Intervals

It’s time to hit the accelerator. Speed is the name of the game in this interval workout that includes a series of 2-minute sprints to challenge your grit and help you build endurance and power.

Power: Explosive Sprints

Use this guide to set yourself up for success before you start Sure Thing. You’ll learn more about the program structure, nutrition plans, and other tips from Megan to get you started with confidence.

Get Started Guide

2B Mindset isn’t just about losing weight — and the same is true of Sure Thing. That’s why Megan and Ilana want you to have a nutrition strategy that compliments your workouts and helps you get the most out of your experience. This guide provides what you need to get started– an overview of the 2B Mindset plan, easy mix-and-match meal and snack recipes, Megan’s fav 2B Mindset recipes, and more. If you want to learn the full plan, go to 2BMindset.com

Sure Thing + 2B Mindset Eating Plan

Learn about how to prepare for Sure Thing to start day one with the support you need to succeed.

Getting Started with Sure Thing

Watch as Megan guides you through each excercise in the fit check to demonstrate proper form.

Fit Check Demonstration

2B Mindset, created by Ilana Muhlstein, MS, RDN, helps you enjoy delicious, satisfying meals that make you feel great from the inside out. Ilana’s proven Plate It formula helps you customize the 2B Mindset so you can get the results you want with Sure Thing.

How to Use 2B Mindset with Sure Thing

Set your dumbbells aside—your bodyweight and gravity provide all of the resistance you need in this comprehensive workout that emphasizes unilateral (one-sided) exercises to build muscle, strength, and definition.

Plyometric exercises and low-impact agility moves will help you build power and incinerate calories in this fun, athletic workout that will also elevate your performance in everyday life.

Same workout as before, but more reps. Megan ups the ante in this total-body burner by making you do more work during each minute. The result: less rest—and even greater results.

This week is all about maintenance and recovery. Kick it off with a circuit-style workout that dials back the intensity and incorporates mobility work to give your body the opportunity it needs to reset, recover, and bounce back stronger.

The format is the same as Monday, but the focus is different. Today’s circuits emphasize muscular endurance while still promoting recovery and total-body mobility.

You’ll perform three rounds of work in this total-body circuit session—and the duration of each set will get longer each time. As you power through to the finish (and the program’s halfway point), reflect on your goals for the final four weeks.

Challenge yourself to lift heavier each time you perform this resistance workout, which stays the same throughout the program to help you track your progress.

It’s time to shift your focus back to your lower half with Megan’s ultimate leg workout. Supersets and pyramid sets will make sure that you feel it in your quads, hamstrings, calves, and glutes—and that you melt fat all over.

The workout hasn’t changed, but you have. Dig deep and continue to challenge yourself to stay on the fast track to the body you’ve always wanted.

Compound, total-body movements will make sure that you build balanced muscle. Follow Megan’s cues and focus on form as you progress through the workout to crush the four-move mashup at the end.

Weightlifting comes first in this hybrid workout that combines strength training and bike-based cardio to help you incinerate fat and build muscle above the waist.

Upper Body Strength + Cycle

Track your physical and mental progress over the course of 8 weeks by completing the Fit Check before day one, at the halfway point, and at the end of the program. The workout calendar will remind you when to check-in.

Fit Check

Follow #mbf with another 3 weeks of daily workouts and harder challenges.

After #mbf, blast into the next 3 weeks with #mbfa, where Megan dials up the challenges and intensity to push you harder for an even greater total-body transformation.

Advanced

#mbfa

19 Things You Don’t Know About Megan Davies

Introducing Sales

Today’s workout is like no other! Learn a series of strength moves and stack them on top of one another to build the ultimate dumbbell complex. This workout is sure to leave you sweaty!

Program Materials

You May Also Like