Welcome back,
Hot Stuff 💖
Phase 1 · Walking
Day
1
Lost
0.0 kg
Streak
0 🔥
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💌
💖 A note for the journey tap to open ▾
Read me before you start. 💪
Hey you, This whole thing is ours — our idea, our plan, our team. You're not doing it alone, and you're definitely not doing it because anything's "wrong." Nothing is. This isn't about a number. It's about feeling as strong and unstoppable as you actually are. The number is just a side effect. Some days you'll want to quit. On those days, open this app, take a breath, and remember there's a whole team of two behind you. We've got this. Now go drink your water. 💪❤️
Today · Week 1
Walk + protein + hydrate. That's it.
⚡ Quick Log
💭 How do you feel today?
Last 7 days
📈 Progress to 75kg
Start
90 kg
Now
90 kg
Goal
75 kg
0% of journey complete
📏 Body Measurements
🧭 Daily Compass

✓ DO

  • Hit 80g protein
  • 2.5L water daily
  • 7-8 hr sleep
  • Daily walk (treadmill OK)
  • Weigh in Sundays only
  • Eat slowly
  • Celebrate small wins

✗ DON'T

  • Skip protein
  • Drink calories (juice/soda)
  • Weigh daily
  • Compare to others
  • "Cheat days" — kills progress
  • Late-night snacking
  • Quit on day 1 of struggle
🚶‍♀️ Treadmill Walk Plan
⏱️ Walk Timer
00:00
Tap start to begin your walk
💪 Strength Sessions (Week 4+)
🦵 Knee-Safe Plan ✓
Every exercise below is zero or low knee-load. No squats, no lunges, no step-ups. Focus is hip hinge + glute work + upper body.

If you feel any knee pain during ANY move: stop immediately, ice 10 min, skip that move next time. Tell me which one — we swap it.
Full-Body Session A
3 sets each · 60-90 sec rest · Mon
Weighted Glute Bridge (hold DB on hips) 🦵✅
3 × 15 reps · 1-sec squeeze at top
Knee-safe replacement for squat. Drive through heels, squeeze glutes hard.
DB Floor Press
3 × 12 reps · both hands
Lie on floor, press straight up
DB Bent-Over Row
3 × 12 reps each arm
Hinge at hips, pull to ribcage
Donkey Kicks (each leg) 🦵✅
3 × 12 reps each leg · on all fours
Knee-safe! Kick heel toward ceiling, squeeze glute.
DB Shoulder Press
3 × 10 reps · seated
Press overhead, don't arch lower back
Plank Hold
3 × 30 sec
Straight line head-to-heel
Full-Body Session B
3 sets each · 60-90 sec rest · Wed
DB Stiff-Leg Deadlift
3 × 12 reps · slow down
Hinge at hips, feel hamstrings stretch
DB Floor Press (slow)
3 × 15 reps · 3-sec down
Tempo > weight at this stage
Single-Arm DB Row
3 × 12 reps each arm
Brace one knee on chair
Hip Thrust (shoulders on couch, DB on hips) 🦵✅
3 × 12 reps · 2-sec hold at top
Knee-safe! Best glute exercise. Drive heels into floor, squeeze at top.
DB Lateral Raise
3 × 15 reps · light
Don't swing — slow up, slow down
Side Plank
3 × 20 sec each side
Hips stacked, breathe
Full-Body Session C
3 sets each · 60-90 sec rest · Fri
Clamshells + Side-Lying Leg Raise 🦵✅
3 × 15 clamshells + 12 leg raises (each side)
Knee-protective! Strengthens hip muscles that stabilize the knee. Lie on your side.
DB Chest Fly (floor)
3 × 12 reps
Slight bend in elbows, hug a tree
DB Renegade Row
3 × 8 each arm · from plank
Drop to knees if too hard
DB Hammer Curl
3 × 12 each arm
Palms face each other
DB Tricep Kickback
3 × 12 each arm
Hinge forward, extend behind
Dead Bug Core
3 × 10 reps
Lower back stays glued to floor
💡 3kg too light?
That's normal after week 6. When 15 reps feel easy:
1. Slow your tempo (3-sec down, 1-sec up)
2. Add reps (12 → 15 → 20)
3. Add a pause at the hardest point
4. Buy 5kg or 7kg dumbbells when ready
📅 Calendar
Month
All done Partial Today
👆 Tap any day to view or edit it — perfect for logging after midnight
🏆 Milestones
🗺️ Your 4-Phase Plan
Phase 1 · Weeks 1-3
Diet + Walking only. Lock in 1350 kcal + 80g protein. 7,000 steps/day (~65 min at her stride). NO gym yet — habit-stack one thing at a time.
Phase 2 · Weeks 4-12
Add Strength 3x/week. Mon/Wed/Fri sessions (A/B/C above). Keep walking daily. Newbie muscle gains + fat loss = body transforms here. Most loss happens this phase.
Phase 3 · Weeks 13-18
Push through plateau. Add heavier weights (buy 5kg DBs). Bump cardio to 2 longer walks/day. Loss slows but body composition still improves.
Phase 4 · Weeks 19-20
Final push + maintenance prep. Hit 75kg. Slowly raise calories to 1,800-2,000. Maintain workouts. Goal: keep weight off forever.
🍽️ Daily Macros
Calories1,350 kcal
Protein80g
Carbs~125g
Fat~50g
Water2.5L
Steps7,000 → 10,000/day
Just
the two
of us. 🩷
Our corner of the app. Our team.
⚖️ The eternal question
"Who loves who more?"
— still undecided · still arguing · forever 😌
💌 A note for us
To the strongest person on this team, This journey was our idea, and we're in it together. Not because anything needs fixing — nothing does — but because you deserve to feel as unstoppable as you already are. Some days will be hard. On those days, come back here, breathe, and remember you've got a teammate who's all in. Every step, every win, every "ugh, not today" — we do it together. So on the days you want to quit — don't. On the days you crush it — we celebrate. And on every day in between — we keep going. Together.
— team of two 🩷
💬 Little reminders
💪
On hard days
Hard days mean it's working. Easy days are just maintenance. You're building something real.
⚖️
About the scale
The scale measures gravity. It doesn't measure your worth, your effort, or everything that makes you you.
🌙
Before sleep
You did enough today, even if it didn't feel like it. Rest is part of the plan. Goodnight. 🌙
🚶‍♀️
On your walk
Every single step counts. Nobody else sees this effort — and it's genuinely impressive.
🏆
When you win
You did it. Never a doubt. Screenshot this for the days you forget how capable you are.
🥹
Just because
No reason. Just a reminder that you're loved, you're enough, and this team is lucky to have you. 🩷
🫙 Our date jar
Can't decide what to do together? Let the jar pick. 🎲
🫙
Tap below to draw a date idea
💡 Coach tip · today
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📐 Your stats
💧 Water today
0
of 2.5L
0 cups
Tap the orb or +/− · 1 cup = 250ml
🔍 Calorie lookup
🍗 Hit 80g protein — quick guide
☁️ Your account
💖
Signed in · synced to cloud
Your progress is backed up to your account — safe even if you switch phones. 🩷
My Journey
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