12-Week Personalised Fitness
Monthly
£9.99
per month
 
12-week personalised workout programme
1,000+ meal options & budget meal planner
Calorie & macro calculator (science-backed)
Progress journal & body transformation scanner
No ads · No tracking · Your data stays on device
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MEAL PLAN
🛒 Week 1 Shopping List
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BUDGET MEALS
🛒 Weekly Shopping List
Women's Fitness Programme

The Glow Up Blueprint

12 weeks of unique workouts & meals with exact ingredient measurements — every week is different, every phase builds on the last.

12
Weeks
60+
Workouts
1,000+
Meal Options
Week 1
Phase 1: Foundation
Week 1
Phase 1: Foundation

✦ Personalise Your Plan

Tell us about yourself and we'll tailor your calories, macros and workout intensity to your exact goals.

1What's your main goal?

🔥
Lose Weight
Calorie deficit
💪
Tone Up
Lean & defined
🏋
Build Muscle
Calorie surplus
Maintain
Healthy lifestyle

2Your body details

12 weeks (this plan)

3Fitness level & preferences

Current fitness level
🌱
Beginner
New to training
🌿
Intermediate
Train regularly
🍀
Advanced
Competitive level
Body focus areas (pick all that apply)
Glutes & Legs
Core & Abs
Upper Body
Cardio Fitness
Flexibility
Full Body
Dietary preference
Standard
High Protein
Low Carb
Vegetarian
🐟 Pescatarian
🌿 Vegan
Calorie & Macro Calculator ♀ Female
BMI & Body Fat Estimator
12-Week Success Guide
💧
Hydration daily

Women: 2L/day, Men: 2.5L/day (EFSA 2010). Add 400–600ml per workout hour. Even mild dehydration of 2% reduces strength output by up to 8% (Judelson et al., 2007).

😴
7–9 hours sleep

Sleep repairs muscle and resets hunger hormones. It matters more than an extra workout session.

📷
Weekly progress photos

Measure waist, hips and thighs weekly. The scale lies — muscle reshapes your body before weight drops.

💪
Progressive overload

Add 1–2 reps or a touch more weight every week. Log your lifts — this single habit drives body change.

🍽
Fuel the work

Never drop below your calorie floor (women: 1,200 kcal, men: 1,500 kcal — NHS/NIH). Under-eating suppresses metabolism and accelerates muscle loss. Eat to perform.

🧠
Consistency over perfection

One missed workout won't derail you. Giving up will. Keep showing up — results compound like interest.

"Your only competition is who you were yesterday."
The Glow Up Blueprint
Log today's workout
Exercises done todayoptional

Log weights & reps. Previous session shown automatically.

Track a key lift over time
Log body measurements

Log weekly — same day, same time, same conditions for accuracy.

All workout logs
12-Week Progress
✦ Transformation Scanner
Upload your before & after photos, answer a few questions about your changes, and get a full body composition report.
Before Photo
📷
Before
Tap to upload
After Photo
📷
After
Tap to upload
📋 Tell us about your changes
How long was your programme?
Did your body weight change?
💡Enter your weights for the most accurate results — without them, estimates are based on visual cues only
📐 Optional: Navy Body Fat Formula
Enter measurements for a significantly more accurate body fat % estimate (US Navy method, ±3–5% accuracy vs ±8% for BMI-based).
How has your waist changed?
Are muscles more visible / defined?
How do your clothes fit now?
AI-POWERED
💰 Budget Meal Planner
Tell us your budget and we'll build you a full 7-day meal plan using affordable ingredients from UK supermarkets — with estimated costs per meal.
Your preferences
£
yrs
kg
ℹ Prices are estimates based on Aldi UK pricing and may vary by ±15% depending on your location, season and current promotions. Always verify at checkout — prices change regularly.

Dinner note: Even quick dinners typically take 20–35 minutes as ingredients like meat, pasta and vegetables need proper cooking time. Breakfast, lunch and snacks will be under 15 min.