Exercise
Results mostly happen in the kitchen — but the right amount of movement makes everything work better. Your coach keeps both sides of the equation in sync.
Pick your speed
The most underrated fat-loss tool there is. Daily step targets that creep up gently, with routes-length ideas and podcast-length walks.
Looks like: 8k steps a day, one longer weekend walk.
Twenty minutes, no kit, living-room friendly. Squats, press-up progressions, planks — sent as a simple checklist you tick off by reply.
Looks like: 3 × 20 minutes a week.
Already got a membership? A straightforward beginner routine with what to do, in what order, and what "good" feels like — no bro-science.
Looks like: 2–3 sessions a week, 45 minutes.
The clever bit
Tell your coach you played five-a-side or did a big walk, and your day's calories and carbs adjust to match. Rest day? It quietly trims things back. You never do the maths — you just mention it in a message like you would to a mate.
Just back from footy, absolutely starving — what can I have?
Earned it! I've bumped today by 280 kcal for the match. Go for the chicken fajita wrap in your plan plus a yoghurt & honey — that's you full and still on target.
📈 The Dashboard
Message in your workouts like you'd tell a mate — "did legs, 20 minutes on the bike" — and it all goes on your Dashboard. Change your goal any time: say you want to build muscle and your whole plan shifts — protein up, calories tuned, and your training suggestions move from burn-more to lift-more. Every Sunday your Dashboard email shows the week: sessions logged, protein hit, and one thing to try next week.
Gym done 💪 chest + 20 mins treadmill. Also — new goal: I want to build a bit of muscle now, not just lose weight.
Logged — that's 3 sessions this week 👊 Goal switched to lean muscle:
🍽 Food: protein target up 120g → 150g, calories up 200 — you'll still lean out, just slower and stronger. Tonight's meal already adjusted.
🏋 Training: next session, add dumbbell rows + shoulder press — for your goal, progressive overload beats extra cardio. Keep one treadmill day for the heart.
Our movement suggestions are gentle, general fitness guidance for healthy adults — the "walk more, get a bit stronger" school, not a bootcamp. New to exercise, over 45 and been off the sofa a while, or have any health condition or injury? Check in with your GP before starting — we'll tell you the same thing.
Start free, tell us how you like to move, and watch your meals keep up.
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