Evidence-first wellness
Answer four quick questions and get a training plan and meal templates matched to your goal, your kit and your week. No fads. Packs from €9.99.
Start with your goal
Pick the one that sounds most like you right now. We'll ask four quick questions about your kit, experience, diet and schedule, then match the plan.
01
Recover & Reset
For low-energy weeks, poor sleep and high stress. Gentle movement, calmer evenings.
Start here
02
Build Muscle
Progressive strength training for home or gym, with protein-first meals to match.
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03
Lose Fat & Lean Out
Strength plus conditioning and a realistic, portion-based approach to eating.
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04
Stay Consistent
Light full-body sessions and low-effort meal templates that fit around a busy life.
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Health suggestions
Simple things you can start today, each backed by research. Tap “Why it works” to see the reasoning and the source.
Get up at the same time every day, weekends included. A steady wake time does more for your body clock than an early bedtime.
Your internal clock runs on regular cues, and irregular sleep timing is linked with poorer sleep and daytime tiredness.
American Academy of Sleep MedicineGet outside within an hour of waking, even when it's cloudy. Ten minutes is a good start.
Morning light is the strongest signal for your circadian rhythm, which helps you feel sleepy at the right time at night.
Circadian biology researchMost adults need at least 7 hours a night. Count back from your wake time and set a wind-down alarm.
Regularly sleeping less than 7 hours is linked with worse mood, focus and long-term health.
AASM & Sleep Research Society consensus, 2015Have your last caffeine at least 6 hours before bed, or earlier if you're sensitive to it.
In a controlled study, caffeine taken 6 hours before bedtime still cut total sleep by about an hour.
Drake et al., Journal of Clinical Sleep Medicine, 2013Aim for 150 minutes of moderate activity each week. About 20 minutes of brisk walking a day gets you there.
The WHO recommends 150–300 minutes of moderate activity (or 75–150 vigorous) for adults, linked with lower heart-disease risk and better mood.
WHO physical activity guidelines, 2020Do muscle-strengthening work on at least two days a week. Bands, bodyweight and dumbbells all count.
Strength training helps keep muscle and bone as you age and is part of both the WHO and CDC guidelines.
WHO 2020; US CDCA 10–15 minute walk after eating is an easy win, especially after your biggest meal of the day.
Light walking after meals blunts the rise in blood sugar compared with sitting still.
Buffey et al., Sports Medicine, 2022Build each meal around a protein: eggs, Greek yoghurt, fish, chicken, tofu, beans or lentils.
Protein keeps you full for longer and supports muscle repair, especially when you're training.
International Society of Sports Nutrition, 2017Fill half your plate with vegetables and fruit. Frozen counts, and it's often cheaper.
The WHO recommends at least 400 g of fruit and vegetables a day, about five portions, for fibre, vitamins and lower disease risk.
WHO healthy diet fact sheetKeep a bottle where you can see it and reach for water first. Pale yellow urine is a handy everyday guide.
EFSA suggests about 2 litres a day for women and 2.5 for men, from all food and drink. Even mild dehydration can affect focus and mood.
European Food Safety Authority, 2010Try five minutes of slow breathing: in for 4 seconds, out for 6. Good before bed or between tasks.
Slow-paced breathing engages the body's calming response and is linked with lower stress in controlled studies.
Zaccaro et al., Frontiers in Human Neuroscience, 2018Spend time in parks, woods or by water, about two hours spread across the week.
In a study of nearly 20,000 people, those spending 120+ minutes a week in nature reported better health and wellbeing.
White et al., Scientific Reports, 2019Before bed, spend five minutes writing tomorrow's to-do list so your brain can let go of it.
In a sleep-lab study, people who wrote a specific to-do list fell asleep faster than those who wrote about finished tasks.
Scullin et al., Journal of Experimental Psychology, 2018General wellness information, not medical advice. Please talk to a doctor about any health condition, medication or symptoms.
How it works
Pick your goal, then answer four questions about your equipment, experience, diet and how much time you really have.
A training program and nutrition templates built for that goal, delivered as PDFs straight to your inbox after checkout.
Open it on your phone or print it out. Every plan starts with a short first week, so you know exactly what to do on day one.
One minute, four questions
Tell us your goal, your kit and how you eat. We'll match you with a plan that fits your actual week.