Intensive 21

INTENSIVE21 — Transform your body and habits in 21 days

A comprehensive method for losing weight, toning your body, and building a healthy lifestyle you can maintain over time.

Intensive21 is the method created by Natalia Gera that combines training, a balanced diet, healthy habits, and expert support in a single digital program.

Everything you need is in the app: home workouts, weekly menus, recipes, a shopping list, progress tracking, educational content, and daily support.

YOUR JOURNEY, DAY BY DAY

Follow a structured 21-day program designed to help you reach your goals without extreme diets or constant calorie counting.

WORKOUT

Daily 30-minute workouts with Natalia

Specific workouts for healthy weight loss

Advanced 40-minute workouts for toning and fitness

Yoga and Pilates

LIVE broadcasts and recorded content to watch whenever you want

Workouts from the comfort of your home, no gym required

SIMPLE AND SUSTAINABLE NUTRITION

Learn to eat a balanced diet without weighing every food or counting calories.

Seasonal weekly menus

Omnivorous, vegetarian, and vegan options

Customizable menus

Grocery list

Over 1,500+ recipes

"Healthy Cooking with Natalia" class

"How to Read Labels" class

Mindful eating

THE 10 HEALTHY HABITS INTENSIVE21

The program doesn't just focus on weight.

Learn to build small daily habits that can help you take care of your body, your nutrition, and your long-term well-being.

A TEAM OF SPECIALISTS AT YOUR SIDE

During the journey, you can access content and support from professionals working in various areas of wellness:

Natalia Gera — Health Coach and Personal Trainer

Nutritionist

Dietician specializing in women's hormonal health

Psychologist and Mindfulness expert

Osteopath

A multidisciplinary approach to work not only on the body, but also on habits, motivation, and daily well-being.

EVERYTHING UNDER CONTROL, IN A SINGLE APP

With Intensive21, you can track your daily:

meals

water

steps

weight

measurements

progress

You can also use the recipe book, consult menus, and organize your shopping directly from the app.

LIVE, COMMUNITY, AND SUPPORT

You're not alone on your journey.

Participate in the limited-access LIVE challenges led by Natalia, or watch recorded lessons whenever you like.

You also have access to the community and dedicated support throughout the journey.

THE NEW INTENSIVE21 APP

We've redesigned the app to make the journey even easier and more enjoyable:

✨ New design

✨ Improved LIVE broadcasts and replays

✨ Option to watch videos on TV

✨ Picture-in-Picture

✨ New notifications so you don't miss live broadcasts

✨ Simplified food diary

✨ Personalized menu

✨ Quicker-to-use recipe book and shopping list

Update the app and make the most of your 21-day journey.

START YOUR CHANGE

Download the Intensive21 app for free and choose the program that best suits your goals.

21 days to start changing your body.

21 days to start changing your habits.

A method you can take with you even after the journey.

INTENSIVE21 IS WAITING FOR YOU ❤️

*If you are pregnant, have any medical conditions, or are experiencing any particular health problems, please consult your doctor before starting this program. Intensive21 does not replace the advice of a healthcare professional.