Guides
Fixed, printable training blocks and reference sheets you can run today. Structured plans you follow as written — the app, when it ships, is the adaptive version that adjusts week to week.
Every guide here stays available after the app launches. They’re for anyone who wants a plan on paper rather than a program that reprograms itself.
Free
Everything below is yours for an email address.
The Perimenopause Strength Starter
Five sessions with form cues and protein-first recovery meals. The place to begin if you've never trained.
The 30-Gram Fiber Cheat Sheet
One page: fiber counts for 40 everyday foods, and three ways to stack them into a day.
5 Protein-Packed Breakfast Ideas
Fast, protein-first breakfasts that hold you to lunch — built for training mornings.
Paid plans
Complete training blocks. One purchase, yours to keep and print.
Beginner Strength Training
Your first four weeks of lifting, laid out session by session — for women starting, or returning to, strength training.
- Time
- Three sessions a week, about 60 minutes each, warm-up to cooldown.
- Equipment
- Dumbbells, a kettlebell, resistance bands and a bench or step. Easiest in a gym; home works with the kit.
- Progression
- Week 1 teaches the movements. Week 2 adds a set. Week 3 goes heavier. Week 4 builds to 3 × 6–8, with a check-in every week.
- You get
- A 34-page PDF guide and an editable Excel tracker with every session pre-entered.
The 12-Week Fitness Planner
A complete training and habit system for twelve weeks: 60 hyperlinked daily workout pages, weekly habit trackers and an RIR cheat sheet.
See detailsFiber Fix 30
A 30-day challenge to transform gut health, energy and hormonal balance through fiber-rich eating — meals, tracking sheets and shopping lists.
See detailsA plan you follow, or a plan that follows you
Guides are fixed. You get the whole block up front, printed or on your phone, and you run it as written. Best if you like knowing exactly what week nine looks like.
The app is adaptive. It reads your recovery and adjusts the next session. Best if your week rarely goes to plan.
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