The programme

Twelve weeks.
One change at a time.

Four habits, introduced in an order that gives each one a chance to stick. You are never asked to change more than one thing at once.

A man standing on a mat with his arms raised in a simple yoga pose.

Move · 10 to 20 minutes a day

You do not need to touch your toes.

Beginner yoga and mobility filmed from the front and the side, so you can actually see what the shape is. Every pose has an easier version, and we show that one first.

10 min Day one, no experienceThe eight shapes the rest of the programme is built on.
15 min Desk back and stiff hipsFor anyone who sits for a living and feels it by Wednesday.
20 min Strength without a gymBodyweight work you can do in a hallway, no kit at all.

Fresh vegetables laid out on a pale surface.

Eat · One change at a time

No diets. No food you have to pretend to like.

We do not count calories or ban anything. You add one habit a fortnight, keep the food you already cook, and let the changes stack up over a few months.

Week 1 Protein at breakfastThe single change most people feel within a week.
Week 3 Build a plate, not a recipeA method for dinner that survives a bad day.
Week 5 Drinking, honestlyWhat alcohol does to sleep and training, without the lecture.

A quiet, sunlit room at home with soft light.

Sleep · The hour before bed

The hour before bed decides the next day.

Short wind-down routines and the boring practical things that move the needle: light, temperature, caffeine timing, and what to do at 3am instead of checking your phone.

12 min Wind-down sequenceSlow shapes and breathing you can do on the bed.
Guide Your caffeine cut-offWorking out the time that actually suits you.
8 min Awake at 3amA breathing pattern for the night you cannot switch off.

A man using a chair for support during a slow balance exercise.

Breathe · 2 to 10 minutes

For the tight chest at three on a Tuesday.

Breathing is the fastest lever you have and the one nobody teaches you. These are short, unfussy practices you can use at a desk, in a car, or before something you are dreading.

2 min The resetTwo minutes to drop your shoulders and slow your pulse.
6 min Before something hardFor the meeting, the scan, the difficult call.
10 min Sitting still, first attemptMeditation for people who find meditation annoying.

Week by week

What lands, and when.

Start free

Foundations

Weeks 1 to 4

One habit at a time and nothing more. Ten minute sessions.

Week 01 Ten minutes, every dayMove · The eight basic shapes. Nothing else changes this week.
Week 02 Protein at breakfastEat · One meal, one change. Keep everything else the same.
Week 03 A caffeine cut-offSleep · Find the hour after which coffee costs you a night.
Week 04 The two minute resetBreathe · A breathing pattern you can use at a desk.

Building

Weeks 5 to 8

Sessions get longer. Food and sleep stop being theoretical.

Week 05 Fifteen minute sessionsMove · Add five minutes and the first strength work.
Week 06 Build a plateEat · A method for dinner that survives a bad day.
Week 07 The wind-down hourSleep · What happens between the sofa and the pillow.
Week 08 Sitting stillBreathe · Ten minutes, badly, on purpose.

Keeping

Weeks 9 to 12

Strip back to the habits that survive a bad week.

Week 09 Strength without a gymMove · Bodyweight work in a hallway, no equipment.
Week 10 Drinking, honestlyEat · What alcohol costs your sleep, without the lecture.
Week 11 Awake at 3amSleep · A plan for the night you cannot switch off.
Week 12 Keep what workedAll four · Drop the rest without guilt. Build your own week.

No card needed

Weeks one and two are free.

Long enough to know whether this fits your life, short enough that you have not lost anything if it does not.