Fitness & Nutrition Program
An 8-week, no-excuses training and eating plan for adults who want to get strong, drop body fat and build habits that hold. Three strength sessions a week, a nutrition system that scales to you, and weekly check-ins that keep you honest.
Show up three times a week, eat the way the program lays out most of the time, and by week eight you will be measurably stronger, moving better, and running a nutrition system you can keep for life. No gym membership required — a pair of dumbbells or resistance bands is enough.
Join the program
Everything is delivered as downloadable PDFs the moment you check out. No subscription, no upsell inside.
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Four phases, eight weeks
Weeks 1–2 · Foundation
Learn the six core movement patterns (squat, hinge, push, pull, lunge, carry) with light loads and clean form. Nutrition: lock in the protein target and the balanced plate. Walk 7,000+ steps a day.
Weeks 3–4 · Build
Add load and a fourth set. Introduce one 20-minute interval session per week. Nutrition: set your calorie range, start the weekly weigh-in average, dial in meal prep.
Weeks 5–6 · Push
Heavier compound lifts, supersets to keep sessions under 45 minutes, a second conditioning day. Nutrition: adjust calories based on your two-week trend, add the pre/post-training meal rules.
Weeks 7–8 · Prove it
Test week at the end: re-do the week-1 benchmarks. Nutrition: practise eating out, travel and social events with the plate method, and set your maintenance plan for week 9 onward.
What a week looks like
Three strength sessions of about 45 minutes, one conditioning session, and daily walking. Every exercise has a dumbbell, band and bodyweight version.
| Monday | Strength A — Lower body focus (45 min) |
|---|---|
| Tuesday | Walk 30 min or mobility flow (15 min) |
| Wednesday | Strength B — Upper body focus (45 min) |
| Thursday | Conditioning — intervals (20 min) from week 3 |
| Friday | Strength C — Full body (45 min) |
| Saturday | Active recovery: hike, bike, swim, play |
| Sunday | Weigh-in average, meal prep, plan the week |
What you get
- The 8-week Fitness & Nutrition Program manual (PDF): four phases, three strength sessions plus conditioning per week, with sets, reps, progression rules and exercise substitutions
- The nutrition system: protein and calorie targets, the plate method, training-day rules and a two-week tracking protocol
- Printable weekly check-in and benchmark sheets
- The 7-Day Meal Plan and Nutrition Basics Guide as companion downloads
- Lifetime access to the files, with any future updates to this edition
This is for you if
- You want to get stronger and leaner without living in a gym
- You have tried programs before and stopped because they were too complicated or too extreme
- You want clear instructions — what to lift, what to eat, how to know it is working
- You can commit to three 45-minute sessions a week for eight weeks
This is not for you if
- You are looking for a quick fix or a 'detox'
- You want a program that requires no effort or changes nothing about how you eat
- You have an injury or medical condition and have not cleared exercise with your clinician
Questions
Do I need a gym?
No. A pair of adjustable dumbbells (or a couple of fixed pairs) and a resistance band cover every exercise. Every movement also has a bodyweight substitution.
I'm a complete beginner. Is this too hard?
Weeks 1–2 are built for beginners. You start with light loads and learn the movements before adding weight.
How is this delivered?
Instantly. After checkout you land on a welcome page with your downloads and a copy of the links is emailed to you.
How is it different from the free Nutrition Basics Guide?
The free guide teaches the principles. The program is the full eight-week plan: the workouts, the progression, the check-ins and the nutrition system tied together.
What if it isn't for me?
See our refund policy for the current terms.
Eight weeks. Three sessions a week. No excuses.
Lifetime access to the full program for $97.
Start the program · $97This material is general nutrition and fitness education, not medical advice, and it is not a substitute for care from your own doctor or a registered dietitian. Talk to a qualified clinician before changing your diet or starting a new exercise routine, especially if you are pregnant, have a diagnosed condition, take medication, or have a history of disordered eating. Stop and seek care for chest pain, dizziness, faintness or sharp joint pain.
Questions? Contact us · Refund policy