The 6-Week Strength & Yoga Challenge starts September 14th
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Food that supports the way you live.

WeRise brings your movement, mindset and meals together.
Built on the Senada Method. 20+ years of proven strength training.
215+ RECIPES
HIGH-PROTEIN OPTIONS
QUICK, EVERYDAY MEALS
EASY MEAL SWAPS
215+ RECIPES
HIGH-PROTEIN OPTIONS
QUICK, EVERYDAY MEALS
EASY MEAL SWAPS
215+ RECIPES
HIGH-PROTEIN OPTIONS
QUICK, EVERYDAY MEALS
EASY MEAL SWAPS
215+ RECIPES
HIGH-PROTEIN OPTIONS
QUICK, EVERYDAY MEALS
EASY MEAL SWAPS

Personalized nutrition to accelerate your results

Your nutrition plan fits into the same daily system as your workouts, courses and progress so every choice supports the bigger picture.

Meal plans based on your goals.

Choose a meal plan that suits your goal, routine and the way you want to feel.
recipes library

More recipes for every kind of day.

Explore 100s of recipes to help boost your metabolism, balance your hormones, and reach your goals.
Dinner

Avocado Bread Crust Protein Pizza

846 kcal
Dinner

Chicken Thai Green Curry

500 kcal
Dinner

Carrot Tortilla Tacos

465 kcal
Dinner

Tuna Poke Bowl

600 kcal
Dinner

Honey Lemon Chicken & Rice

450 kcal
Dinner

Turkey Burrito Bowl

550 kcal
Dinner

Bone Broth Pasta

516 kcal
Dinner

Pumpkin Crust Pizza

542 kcal
Lunch

Chicken Gyro Zucchini Wrap

452 kcal
Lunch

Chicken Salad Lettuce Cups

410 kcal
Snack

Herbed Cottage Cheese Dip

378 kcal
Lunch

Speedy Tuna Pasta Salad

300 kcal
Dinner

3 ingredient Bean Chilli & Quinoa

450 kcal
Breakfast

Blueberry Banana Muffins

149 kcal
Lunch

Chicken Pesto Club Sandwich

420 kcal
Lunch

Turkey Burgers & Salad

500 kcal
Dinner

The Veggie Power Bowl

350 kcal
Snack

No-bake Protein Crispie Bars

200 kcal
Snack

Mini California Turkey Rolls

180 kcal
Snack

BBQ Chicken Bites

180 kcal
Breakfast

Chocolate Whey Protein Shake

220 kcal
Lunch

Chicken Salad Stuffed Avocado

343 kcal
Snack

Turkey Stuffed Pepper Bites

260 kcal
Breakfast

Breakfast Frittata

184 kcal
Snack

Protein Cheesecake

178 kcal
Breakfast

Green Goodness Smoothie

291 kcal
Snack

Chocolate Protein Brownies

160 kcal
Breakfast

Peanut Butter Jelly Oatmeal

420 kcal
Breakfast

Veggie Breakfast Wrap

440 kcal
Breakfast

Yogurt with Homemade Granola & Berries

260 kcal
Breakfast

Apple Pie Overnight Oats

380 kcal
Breakfast

Rice Paper Breakfast Roll

526 kcal
Breakfast

Chia Pudding

360 kcal
Breakfast

Very Berry Protein Smoothie

351 kcal
Breakfast

Banana Protein Pancakes

280 kcal
Breakfast

Egg Bites

198 kcal
Dinner

Harvest Bowl with Chicken Apple Sausage

482 kcal
Snack

Avocado Edamame Dip

240 kcal
Dinner

Lentil Chickpea Pasta

450 kcal
Breakfast

Protein Chocolate Chia Pudding

360 kcal
Breakfast

Chickpea Breakfast Bowl

480 kcal
Snack

Raspberry Chocolate Protein Bark

180 kcal
Dinner

Protein Packed Grain Bowl

450 kcal
Dinner

Sweet Potato Nachos

448 kcal
Dinner

High Protein Chickpea Soup

299 kcal
Snack

Protein Nutter Butters

54 kcal
Breakfast

Egg Bites

198 kcal
Snack

Smoky Pumpkin Seeds

240 kcal
Snack

Cinnamon Popcorn

180 kcal
Lunch

Veggie Hummus Wrap

400 kcal
Snack

Cottage Cheese on Rice Cakes

160 kcal
Snack

4 ingredient Oaty Energy Balls

120 kcal
Snack

Spicy Roasted Chickpeas

180 kcal
Snack

Eazy Cheezy Bites

160 kcal
Community

Real Women. Real Results.

Full Body Sculpt

4 weeks

Gym

Dumbbell

A fundamental component of achieving the results you want, is what you eat. We've made it simple to establish, track and meet your daily nutritional needs with our comprehensive nutrition tab and personalized meal plan:

30min Dumbbell Sculpt

4 weeks

Gym

Dumbbell

Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)

Rise 'n Shred

4 weeks

Gym

Dumbbell

Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)

The Rise Reset

4 weeks

Gym

Dumbbell

Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)

21 Day Challenge

4 weeks

Gym

Dumbbell

Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)

21 Day Challenge

4 weeks

Gym

Dumbbell

Designed for workouts anywhere and adaptable to all levels (simply adjust your dumbbell weights)

Pilates Fundamentals

1 Week

Pilates

Over the next seven days, you'll build core strength, improve posture and master diaphragmatic breathing.

Full Body Sculpt

12 weeks

Full Body

Enhance strength and define a leaner physique with traditional and dynamic movements.

30min Dumbbell Sculpt

6 weeks

Full Body

A mix of creative and traditional movements to build strength and  define muscle.

The Rise Reset

6 weeks

Follow-Along

A transformational blueprint including sweaty follow-along workouts and meditation.

21 Day Challenge

3 weeks

Follow-Along

No-fuss full-body workouts designed to help you build consistency with your training.

Quick HIIT

1 week

Quick Workouts

Challenge yourself with a week of fiery quick and effective week of high-intensity workouts.

“Senada has helped me change my life. I started watching her on YouTube, then found WeRise. I went from 272 pounds to 148. This is the one place where being vulnerable is accepted, and where real change happens.”

Roxanne

Before WeRise, I was working out, but I wasn’t fueling my body or feeling my best. Now I don’t see working out as a punishment. I see it as a reward that gives me energy and makes me feel stronger every day. It’s 100% worth the investment in yourself.
Erendida

"I joined the WeRise Premium Challenge because I hit a plateau, and it helped me reset my mindset. My body fat percentage dropped from 32.5% down to 26.9% in the past two and a half months of using WeRise consistently."

Christina

This journey with Senada and the WeRise app has taught me how to stay consistent when motivation comes and goes, how to truly show up for myself so I can show up for others, and how to apply this discipline to every sphere of my life as I continue becoming who I want to be, inside and out.
Sheila

“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”

Raquel

I was dealing with being overweight since December. In May 2025, I decided to join WeRise, and it was the best thing ever. I followed the meal plans, did my exercises, and checked my calorie intake. By July 2025, I’ve lost 20 pounds, my body was looking amazing and stronger, and my mindset about healthy habits was stronger.
Yonoris

Full Body

A simple but highly effective 3 day approach that hits all the major muscle groups in each session. The workouts provide slightly lower volume per muscle, but at a higher overall frequency of 3x weekly. Great for those seeking efficient, straightforward training that guarantees excellent results.

Upper Lower

The top recommended "go-to" split performed 3-4 days per week alternating between upper and lower body sessions. The workouts deliver slightly higher volume and exercise variety compared to full body, with a moderate per muscle frequency of 1.5-2x weekly.

Push Pull Legs

Divides your training into lower body, upper body pushing muscles, and upper body pulling muscles. Performed 4-5 days weekly and hitting each muscle 1.3-1.7x on average, this plan is ideal for those who enjoy spending more days in the gym while maintaining effective overall volume/frequency.

Bro Split

The classic 5 day a week approach that dedicates each session to just one or two muscle groups. While it may not be ideal for building muscle with maximum efficiency, it's a tried-and-true method that can be used by trainees who prefer body part splits or just want to mix things up for variety.

Minimalist

A basic 2 day per week plan designed for those with limited gym time (due to busy schedules, vacations, or other commitments) or who simply want to train less often and aren't necessarily aiming to optimize growth 100%.

“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”

Raquel

I used to weigh 272 pounds, and now I weigh 148. I have lost weight through hard work, dedication, and persistence with Senada’s guidance. No GLP-1s, no surgery, no crazy diets, just following Senada’s methods. She’s truly changed my life.
Roxanne
WeRise member

"I joined the WeRise Premium Challenge because I hit a plateau, and it helped me reset my mindset. My body fat percentage dropped from 32.5% down to 26.9% in the past two and a half months of using WeRise consistently."

Christina

This journey with Senada and the WeRise app has taught me how to stay consistent when motivation comes and goes, how to truly show up for myself so I can show up for others, and how to apply this discipline to every sphere of my life as I continue becoming who I want to be, inside and out.
Sheila
WeRise member

“Senada has helped me change my life. I started watching her on YouTube, then found WeRise. I went from 272 pounds to 148. This is the one place where being vulnerable is accepted, and where real change happens.”

Roxanne

Before WeRise, I was working out, but I wasn’t fueling my body or feeling my best. Now I don’t see working out as a punishment. I see it as a reward that gives me energy and makes me feel stronger every day. It’s 100% worth the investment in yourself.
Erendida
WeRise member

“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”

Raquel

I was dealing with being overweight since December. In May 2025, I decided to join WeRise, and it was the best thing ever. I followed the meal plans, did my exercises, and checked my calorie intake. By July 2025, I’ve lost 20 pounds, my body was looking amazing and stronger, and my mindset about healthy habits was stronger.
Yonoris
WeRise member

“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”

Raquel

I used to weigh 272 pounds, and now I weigh 148. I have lost weight through hard work, dedication, and persistence with Senada’s guidance. No GLP-1s, no surgery, no crazy diets, just following Senada’s methods. She’s truly changed my life.
Roxanne
WeRise member

“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”

Raquel

I used to weigh 272 pounds, and now I weigh 148. I have lost weight through hard work, dedication, and persistence with Senada’s guidance. No GLP-1s, no surgery, no crazy diets, just following Senada’s methods. She’s truly changed my life.
Roxanne
WeRise member

“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”

Raquel

I used to weigh 272 pounds, and now I weigh 148. I have lost weight through hard work, dedication, and persistence with Senada’s guidance. No GLP-1s, no surgery, no crazy diets, just following Senada’s methods. She’s truly changed my life.
Roxanne
WeRise member

“Before WeRise, I would only have one meal a day to avoid getting fat and I rarely ever drank water. Since starting WeRise, I am eating more meals, clean foods, and I lost weight and built muscle. Now my children are following the same steps and we cook healthy meals together.”

Raquel

I used to weigh 272 pounds, and now I weigh 148. I have lost weight through hard work, dedication, and persistence with Senada’s guidance. No GLP-1s, no surgery, no crazy diets, just following Senada’s methods. She’s truly changed my life.
Roxanne
WeRise member
Choose your plan

Ready to see what your body can do?

Get full access to the 6-week challenge with Senada + Dea, plus everything inside WeRise.
Full 6-week Strength & Yoga Challenge
Strength training with Senada + yoga with Dea
1,000+ workouts + full program library
Meal plans, recipes + nutrition support
Progress tracking + more
Best value
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Best value
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Web only offer - save 25% on our annual plan

Annual

Best value
7-day free trial

$14.99 / mo

7-day free trial included

Save 44% vs monthly

$199.99 $179.99 billed annually

SEE WHAT’S INCLUDED
1,000+ workouts & full program library
Personalised meal plans & recipes
Mindset, sleep & habit courses
All Senada-led programs included
Every expert & trainer on platform
Cycle syncing & phase-aware plans
Apple Watch · progress tracking

Quarterly

Best value
7-day free trial

$17.99 / mo

7-day free trial included

Save 30% vs monthly

Billed as $59.99 every 3 months

$59.99 $53.99 billed quarterly

SEE WHAT’S INCLUDED
1,000+ workouts & full program library
Personalised meal plans & recipes
Mindset, sleep & habit courses
All Senada-led programs included
Every expert & trainer on platform
Cycle syncing & phase-aware plans
Apple Watch · progress tracking

Monthly

Sale
7-day free trial

$26.99 / mo

7-day free trial included

Limited offer • 10% off

$29.99 $26.99 billed monthly

SEE WHAT’S INCLUDED
1,000+ workouts & full program library
Personalised meal plans & recipes
Mindset, sleep & habit courses
All Senada-led programs included
Every expert & trainer on platform
Cycle syncing & phase-aware plans
Apple Watch · progress tracking

Lifetime Access

$19.99

$499

Billed as $59.99 every 3 months

$59.99 $499 One-time payment, unlimited access

FAQ

If you still have questions, please reach out to us.

How quickly can I expect to see results?

Training with WeRise can lead to very quick results. Some of our users report seeing results in less than 4 weeks. Combining fitness, nutrition and healthy habits is a truly transformational blueprint.

Are the workouts beginner friendly?

Yes. We have multiple guides at different levels of ability.

Do you do challenges?

Yes! We run our famous WeRise Challenges at least 3 times per year. Keep an eye on our socials, and subscribe to the Wake Up With WeRise newsletter to be the first to know.

Does the app have diet plans for vegan / vegetarian diets?

Absolutely! We have recipes for all dietary requirements so no restrictions here

Can I download workouts to use without internet or service?

Yes! With our new download feature, you can now save workouts directly to your device and access them anytime, even without WiFi or service. Just tap the download icon next to any workout in the app and you’re set to move on your schedule, wherever you are

Is the app available on Android?

Yes, the WeRise App is available for download on both iOS and Android.

Do I have access to everything in the WeRise app when I subscribe?

Yes! Every subscription tier unlocks the entire WeRise library. That means you’ll have access to every workout, recipe, expert course, customizable meal plan, program, challenge, and more.
The difference between subscription options is simply how long you choose to commit, not what you get access to.

How does cancellation work?

You can cancel your subscription at any time. After canceling, you’ll continue to have access to WeRise through the end of your current billing period, and you won’t be charged again.

What is the 7-day money-back guarantee?

We want you to feel confident trying WeRise. If you decide it isn’t the right fit within your first 7 days, you can request a refund under our 7-day money-back guarantee.

Do I need a gym?

Not at all! While some WeRise programs are designed for the gym, there are plenty of full-length programs created to help you get results at home or while traveling.
Whether you want to strength train, do Pilates, practice yoga, or mix things up, you’ll have options that fit your lifestyle and the equipment you have available.

Do you have prenatal and postpartum programs?

Yes! We currently offer postpartum programs designed to support you as you return to movement after pregnancy. Prenatal programming is coming soon!

Is the meal plan customizable?

Yes! Your meal plan can be customized around your preferences, goals, and schedule, making it easier to find an approach that works for your real life.

Can I switch plans later?

Of course! You can switch your subscription plan later if your needs or preferred commitment change.

How do I know which program is right for me?

WeRise makes it easy to find a program that fits your goals, experience level, schedule, and preferred training style. Whether you want to build strength, feel more confident in the gym, train from home, practice Pilates or yoga, or simply create a consistent routine, there’s a path for you.

What equipment do I need?

It depends on the program! Some programs are designed for a fully equipped gym, while others can be done at home with minimal equipment. You’ll be able to choose workouts and programs based on where you’re training and what you have available.

How long are the workouts?

Workout length varies by program, so you can find options that work with your schedule. Whether you have time for a full training session or need something that fits into a busy day, WeRise gives you the flexibility to make movement work for your life.

Is WeRise just a workout app?

Not even close. WeRise is designed to support your whole wellness journey in one place. Your membership includes workouts and full programs, customizable meal plans, recipes, expert-led courses, challenges, and more — all included with your subscription.

Will new content be added to the app?

Yes! WeRise will continue to grow with new workouts, programs, recipes, expert content, challenges, and more, giving you new ways to stay motivated, learn, and keep progressing.

Can I use WeRise while traveling?

Absolutely. You don’t have to put your routine on hold when you’re away from home. WeRise includes workouts you can do with minimal equipment, making it easy to stay consistent whether you’re at home, at the gym, or traveling.

Can I download workouts to use without internet or service?

Yes! With our new download feature, you can now save workouts directly to your device and access them anytime, even without WiFi or service. Just tap the download icon next to any workout in the app and you’re set to move on your schedule, wherever you are.