SHW: The Rebuild Project
8 Weeks to Rebuild Your Habits, Health, and Confidence – In Real Life
Coach: Selina Hafner, Exercise Physiologist & Founder of SHW
January 5 – March 1, 2026
In 8 weeks, you’ll have a simple, repeatable plan to move more, eat better, and take care of yourself — so you feel stronger, more confident, and healthier from the inside out.
This isn’t a “New Year, new you” gimmick.
This is an 8-week Rebuild Project for real people with real schedules, real responsibilities, and real goals.
If you’ve been saying things like:
“I’m so tired of restarting every Monday.”
“I know what to do, I just don’t do it.”
“I just want to feel good in my body again and actually stick with something.”
…this was built for you.
My Promise To You
I will give you a real plan, clear habits, coaching, and as much support as I can.
What I Ask From You
I ask that you show up, do the work, and stay consistent.
If you do that, you will see change.”
WHO THIS IS FOR
This challenge is for you if…
You’re busy (kids, work, life), and you need simple, clear direction, not more confusion.
You want to feel stronger, more confident, and healthier overall—not just “smaller.”
You’re done with all-or-nothing and want something sustainable you can keep up with.
You want someone to tell you what to focus on with workouts and habits.
You like the idea of an 8-week container and a coach who will actually hold a standard.
If you just want another PDF or random workout you’ll never follow, this is not it.
If you want structure, accountability, and a coach in your corner, you’re in the right place.
WHAT YOU’LL WALK AWAY WITH BY MARCH 1, 2026
By the end of 8 weeks, you’ll:
Feel stronger and more capable in your workouts and everyday life.
Have more steady energy (less dragging through your day).
Feel more comfortable and confident in your clothes and in your own skin.
Know how to hit your calories and protein in a simple, doable way.
Have a routine for movement, food, and basic self-care that actually fits real life.
Feel proud of yourself for following through, not just starting again.
No magic. No perfection. Just a real system you can repeat.
Integrity means doing the right thing even when no one is watching — showing up with honesty, owning your choices, and being truthful with yourself.
Although I can track and see most of your habits, workouts, and check-ins inside the app, this challenge is also built on integrity. I’m asking you to be honest with your tracking and your effort.
This isn’t just about points or prizes.
It’s about becoming the kind of person who follows through, tells the truth, and shows up for themselves with consistency and character.
Please be honest in your logging and your check-ins.
Your integrity matters more than anything you can win here..
WHAT’S INSIDE SHW: THE REBUILD PROJECT
1. SHW GUIDED STRENGTH WORKOUTS (HOME)
30-minute SHW strength-based workouts (dumbbells focused).
4–6 workout options per week inside the SHW app.
Clear minimum standard: at least 32 SHW strength workouts in 8 weeks
That’s 4 workouts per week—challenging, but realistic.
You don’t have to guess what to do.
You open the app, press play or follow the plan, and get it done.
2. SHW BIG 5 HABIT COACHING
Every week we focus on the SHW Big 5:
Water
Calories
Protein
Movement (workouts + steps)
Recovery / Sleep
You’ll get:
Simple daily targets (not perfection).
A clear picture of what “a good day” looks like.
Weekly focus so you’re not trying to change 10 things at once.
This is where “I kind of know what to do” turns into “I actually do it.”.
3. WEEKLY GROUP ZOOM COACHING CALL (EDUCATION + Q&A)
Once a week, we meet on Zoom as a group for:
A focused education topic (habits, nutrition, weekends, mindset, stress, etc.).
Group coaching and Q&A so you can get your questions answered.
The accountability and encouragement you need to keep going.
Can’t make it live?
Replays will be available so you can watch on your own time.
Note: Weekly 1:1 coaching calls are part of my separate SHW coaching program, not this challenge. The Rebuild Project includes a weekly group Zoom coaching call with education and Q&A.
WHAT’S INSIDE SHW: THE REBUILD PROJECT
4. CHALLENGE STANDARDS, TRACKING & ACCOUNTABILITY
To keep this clear, honest, and focused on your progress, we’ll use:
Progress photos (before and after) so you can actually see your changes over 8 weeks. These are for your own progress first. They are stored securely and are not used to judge who wins based on “best body.”
Workout tracking inside the SHW app, so you can see how many workouts you’ve completed.
Habit tracking for your SHW Big 5, so you can see your consistency with water, food, movement, and sleep.
Clear minimum standards for workouts and consistency to be eligible for prizes — focused on your effort and follow-through, not perfection.
To qualify, you must:
Complete at least 80% of your Rebuild standards (workouts + Big 5 habits).
Submit your before & after photos on time.