Free guides
Proper starting points, free
Each guide is a designed, illustrated PDF with a two-week plan, the evidence behind it, and a tracker — written to the same standard as everything else here: plain English, citations, no hype. Swap your email for one and it lands in your inbox.
High blood pressure
The Blood Pressure Starter Kit
A two-week, evidence-based starting point. No gym, no equipment — just the exercise the research says works best.
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Type 2 diabetes
The Blood Sugar & Movement Starter
Two weeks of small, well-timed movement — built around the way your muscles actually handle sugar.
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Mental health
The Worst-Day Workout Kit
Movement plans for the days you can barely get off the sofa — because those are the days that count double.
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Start with a free consultation
A guide is a starting point. A programme built around your numbers is the real thing — and the first conversation costs nothing.