Weeks 1–2
Stabilise
No deficit, no new workouts. We fix hydration, protein anchors and a single daily movement cue so the baseline stops sliding.
- Protein anchor at breakfast
- 10-minute daily floor block
- Sleep + energy logging
The program
Twelve weeks that bend around a newborn.
Every phase assumes interrupted sleep, unpredictable evenings and a body that has just done something enormous. Nothing here needs a babysitter.
Weeks 3–6
Rebuild
Strength returns in three short sessions a week — pelvic floor and core-first for mothers, posterior chain and grip for fathers.
- 3 × 15-minute strength
- Gentle 300–400 kcal deficit
- Caffeine cut-off protocol
Weeks 7–10
Reshape
The deficit holds while training density increases. This is where the scale and the mirror finally start agreeing.
- Progressive overload
- Batch-free meal system
- Weekly trend review
Weeks 11–12
Keep
We hand the system back to you: maintenance calories, a two-session minimum, and a written plan for the next regression.
- Maintenance transition
- Minimum-viable week
- Relapse playbook
What's inside every day
Adaptive daily plan
Three decisions each morning, rescaled by last night's sleep.
Floor-first training
No gym, no equipment beyond a mat and one kettlebell if you own it.
One-handed nutrition
Meals you can assemble and eat while holding a baby.
Couples mode
Two profiles, one household plan, shared streaks and session hand-offs.
Trend dashboard
Weight, energy and sleep charted together so bad weeks stay in context.
Relapse handling
Miss days and the plan rescales silently — no streak shaming.
Fifteen minutes tomorrow morning.
Free for fourteen days. Cancel from inside the app in two taps.
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