I'm so glad you're here. This program was built specifically for you, your goals, your body, your life. It's not about being perfect. It's about showing up, doing the work, and trusting the process.
Over the next 8 weeks you'll find everything you need right here. Your movement sessions, daily habits, nutrition guidance, and a space to check in with how you're actually feeling. Use all of it.
If you ever have questions, hit me up in messages. I'm here the whole way.
Emmie x
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Messages from Emmie
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Your training plan
Movement
Drag sessions to rearrange your week. Tap a session to log your sets.
Daily check-in
Habits
Small daily wins build everything.
Today
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This week
Fuel your training
Nutrition
Simple, practical guidance to support your body through 8 weeks.
Build your plate
Every meal doesn't need to be complicated. Protein first, then build around it.
1.6-2g
Protein per kg bodyweight
2-3L
Water per day
3-4
Meals per day
Easy protein sources
Eggs. Quick, versatile, around 6g protein each.
Chicken breast or thigh. Lean and easy to batch cook for the week.
Tinned fish. Tuna, salmon, sardines. Fast and affordable.
Legumes. Lentils, chickpeas, beans. Protein plus fibre.
Greek yoghurt or cottage cheese. Great for snacks or breakfast.
Pre-workout
Eat 1 to 2 hours before. A light meal with carbs and protein. Banana and yoghurt, or rice cakes with peanut butter.
Post-workout
Within 1 to 2 hours after. Prioritise protein for muscle recovery. A proper meal works fine. No need to overthink it.
How far you've come
Progress
Program complete
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Habit score
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Weekly volume
Milestones
Check in with yourself
Mindfulness
A space to reflect and track how you're going beyond the physical.
How are you feeling today?
😄
🙂
😐
😔
😣
Stress level
Low
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High
Sleep quality
Poor
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Great
Energy level
Low
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High
I am proud of...
Something I'd like to improve is...
Today's entry
Past entries
Resources
Wellness Library
Warm-up Guide
Prime your body before every session.
Tips for Success
The habits and mindset shifts that move the needle.