{"product_id":"solara-on-shift-4-week-training-meal-prep-program","title":"Solara On Shift | 4-Week Training \u0026 Meal-Prep Program","description":"\u003cp\u003e\u003cstrong\u003eYour schedule is difficult. Your health routine does not have to disappear.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSolara On Shift is a practical four-week digital programme for busy adults who struggle to keep training, food preparation and recovery consistent around unpredictable working hours.\u003c\/p\u003e\n\u003cp\u003eInstead of expecting every day to look the same, you choose the routine that fits the time, energy and equipment available.\u003c\/p\u003e\n\u003ch2\u003eQuick facts\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e Four weeks\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTraining:\u003c\/strong\u003e 20-, 35- and 50-minute sessions\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLocations:\u003c\/strong\u003e Home and gym alternatives\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSchedule options:\u003c\/strong\u003e Early shift, late shift, office day and rotating schedule\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Digital PDF with printable planning and tracking pages\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAudience:\u003c\/strong\u003e Adults aged 18 and over\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhat is included\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eFour schedule templates for early shifts, late shifts, office days and rotating schedules\u003c\/li\u003e\n\u003cli\u003eComplete 20-, 35- and 50-minute workouts\u003c\/li\u003e\n\u003cli\u003eHome and gym exercise alternatives\u003c\/li\u003e\n\u003cli\u003eProgression and substitution guidance\u003c\/li\u003e\n\u003cli\u003eLinks to established online exercise-demonstration libraries\u003c\/li\u003e\n\u003cli\u003eA whole-food meal-building system\u003c\/li\u003e\n\u003cli\u003eTwo realistic weekly food-preparation blocks\u003c\/li\u003e\n\u003cli\u003eClear cooked, dry and packaged measurement standards\u003c\/li\u003e\n\u003cli\u003eSupermarket, convenience-store and takeaway emergency plans\u003c\/li\u003e\n\u003cli\u003ePractical caffeine, hydration, mobility and sleep-environment education\u003c\/li\u003e\n\u003cli\u003eFour weekly action plans and reviews\u003c\/li\u003e\n\u003cli\u003ePrintable weekly tracking pages at no additional cost\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWho it is for\u003c\/h2\u003e\n\u003cp\u003eAdults who understand the basics but need a routine capable of surviving long days, changing shifts, missed breaks and limited training time.\u003c\/p\u003e\n\u003ch2\u003eDigital delivery\u003c\/h2\u003e\n\u003cp\u003eThis is a digital PDF programme. No physical product will be shipped. Download instructions are provided after purchase.\u003c\/p\u003e\n\u003ch2\u003eImportant\u003c\/h2\u003e\n\u003cp\u003eThis programme provides general education for adults aged 18 and over. It does not provide personalised calorie targets, medical treatment or guaranteed results. Medical clearance may be appropriate before beginning a new exercise programme.\u003c\/p\u003e","brand":"Solara Health","offers":[{"title":"PDF Download","offer_id":50593853800671,"sku":"SOLARA-DIG-ONSHIFT-4W","price":249.0,"currency_code":"ZAR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0816\/6182\/1151\/files\/solara-on-shift-4-week-program.png?v=1784782732","url":"https:\/\/solarahealth.co.za\/products\/solara-on-shift-4-week-training-meal-prep-program","provider":"Solara Health","version":"1.0","type":"link"}