Good morning, Sarah.
24 day streak
Your morning session is ready
⭐ Yesterday: 7.8/10 — Strong day
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Today's Programme
️ Morning Strength — 35 mins
Ready to start
00:00
Session in progress ✓
✓
Romanian Deadlift
4 sets × 8 reps @ 60kg
Drive through heels, maintain neutral spine throughout the lift. Hinge at the hips — don't squat.
✓
Dumbbell Row
3 sets × 10 reps each side @ 20kg
Retract your shoulder blade at the top of each rep. Keep your core braced and avoid twisting your torso.
✓
Glute Bridge
3 sets × 15 reps
Squeeze hard at the top with a 2-second hold. Push through your heels — not your toes.
✓
Plank
3 sets × 45 seconds
Don't let your hips drop or pike up. Keep a straight line from head to heels and brace your core throughout.
Doing deadlifts today? Record a set and Rachel will check your form
›
Nutrition — Today's Focus
Check in
Protein timing day.
Target: 30g protein within 30 mins of waking. Hit it?
Target: 30g protein within 30 mins of waking. Hit it?
Today's Meal Targets
Breakfast
High protein focus
Lunch
Complex carbs + lean protein
Dinner
Light, anti-inflammatory focus
Hydration today
3 / 8 glasses
Quick food log
📷
Want to snap a photo or scan a barcode instead?
Open Food Diary →
Evening Wind-Down — 15 mins
Tonight
Tonight's breathwork protocol — added by Tom this week based on your sleep data.
1
Box Breathing
4 counts in · 4 hold · 4 out · 4 hold — 3 rounds
Tap to start
4
Round 1 of 3
2
Progressive Muscle Relaxation
5 mins — guided audio from Tom
▶
Tom's PMR Guide — 5 mins
Progressive relaxation · Full-body
3
No screens after 9:30pm
Commit to it tonight
I commit to screens off at 9:30pm
4
Room temperature
16–18°C for optimal sleep quality. Set your thermostat now.
🌡️ Target: 16–18°C in your bedroom tonight
5
Bedtime target: 10:30pm
8 hours before your 6:30am morning session
Last night's sleep log
⌚
Apple Watch 6h 22m detected — does that sound right?
Quality logged yesterday:
⭐
⭐
⭐
⭐
⭐
(6/10)
My Progress Today
4,823
Steps
⌚ Watch
28
Active mins
⌚ Watch
1,840
Calories
Manual log
3/8
Water
Logged
Your pillar focus today: Strength + Nutrition
Programme phase
Week 4 of 8
Foundation Strength Phase
This Week's Milestones
Protein target hit — 4 days this week
Sleep improving — up 22 mins avg vs last week
Energy score: 7.4 (up from 5.2 at Day 1)
BY