Transform Your Body & Mind Subscription
Personalized nutrition, home workouts, yoga, and meditation tailored to your goals, lifestyle, and schedule for sustainable results.
About Our Approach
We combine personalized nutrition, practical home workouts, yoga, and meditation into one adaptive system that fits busy lives, builds durable habits, and delivers measurable, sustainable health transformations.
Getting Started and Assessment
Begin with a thorough, data-driven onboarding that informs every plan and recommendation.
Personalized Nutrition Strategy
Receive calorie and macro targets that adapt as your body and habits change.
Calorie and Macro Targets Engine
Your targets are generated using validated estimations, recent progress data, and weekly check-ins. Protein emphasizes lean mass retention, carbohydrates match training demand, and fats support hormones. The system adapts with measured changes in body weight, performance, hunger, and energy.
Adaptive Meal Plans for Your Schedule
Plans respect work shifts, family meals, travel days, and social commitments. Choose from quick breakfasts, packable lunches, and balanced dinners with leftovers. Smart swapping keeps macros steady when ingredients change, so you stay consistent without sacrificing enjoyment or convenience.
Dietary Preferences and Restrictions Support
Configure vegan, vegetarian, pescatarian, gluten-free, dairy-free, halal, or low-FODMAP guidance. Ingredient filters, allergen alerts, and culturally diverse recipe options ensure safety and satisfaction. You receive equivalent macro alternatives, preserving nutrients while honoring your values and physiological needs.
Smart Meal Planning and Prep
Save time and money with streamlined groceries, batch cooking, and flexible swaps.
Weekly Smart Grocery Lists
Auto-generated lists group items by store section, flag pantry staples, and offer budget substitutions. Toggle serving counts and see quantities update instantly. Built-in barcode scanning and seasonal suggestions reduce waste, improve freshness, and simplify repeatable, reliable shopping routines.
Batch Cooking Playbooks
Follow step-by-step Sunday prep guides that combine oven, stovetop, and air fryer tasks for efficiency. Prepare proteins, grains, vegetables, and sauces simultaneously, then portion into labeled containers. Reheating instructions preserve texture, and macro notes keep portions accurate all week.
Budget and Time Optimization
Compare cost per serving and cooking time across recipes. Choose fifteen-minute meals, no-cook lunches, and one-pan dinners when life gets busy. Smart leftovers and freezer-friendly options reduce unplanned takeout while keeping your nutrition goals intact without exhausting your schedule.
Home Workouts That Fit
Progressive, scalable sessions designed for minimal space and equipment.
No-Equipment Strength Circuits
Train full body using bodyweight squats, lunges, pushups, hip bridges, planks, and dynamic core. Variable tempos and isometric holds increase challenge without equipment. Clear rep targets, rest guidance, and alternatives ensure effective training in living rooms, hotel rooms, or tiny apartments.
Dumbbell and Band Progressions
Use adjustable dumbbells and resistance bands for push, pull, squat, hinge, and carry patterns. Progress by increasing reps, load, tempo, or range. RPE-based guidance helps you auto-regulate effort, building strength steadily while minimizing fatigue accumulation and technique breakdown.
Form, Safety, and Progression
Learn proper technique, avoid setbacks, and progress confidently.
Yoga for Strength, Mobility, and Calm
Purpose-built flows supporting posture, balance, recovery, and mental clarity.
Morning Energizing Vinyasa
Wake up joints and nervous system with a brisk, aligned sequence emphasizing spinal waves, hip openers, and shoulder activation. Breath-led transitions elevate focus, while gentle heat primes muscles for the day’s strength training or productive work without overstimulation or stiffness.
Evening Restorative Yin
Unwind with long-held, supported poses targeting hips, hamstrings, and thoracic spine. Downregulated breathing calms the nervous system, easing tension accumulation. This practice complements strength work, improves sleep quality, and fosters resilience by creating space in both muscles and mind.
Athlete-Focused Mobility Flows
Integrate mobility circuits that pair active range drills with targeted stretches for ankles, hips, and shoulders. Improve overhead positions, deep squats, and hinge mechanics. Thoughtful sequencing reduces compensations, enhances stability, and translates directly into safer, stronger, more efficient movement patterns.
Meditation and Breathwork
Develop calm, focus, and emotional regulation through guided practices.
Recovery, Sleep, and Stress
Protect progress with structured recovery, sleep hygiene, and stress management.
Sleep Quality Playbook
Implement consistent wake times, light exposure strategies, caffeine timing, and temperature adjustments. Evening wind-down protocols include stretching and low-stimulation activities. Track latency, duration, and restfulness, then adjust training intensity and nutrition to match actual recovery capacity and energy availability.
Active Recovery and Mobility Days
On non-lifting days, follow low-intensity mobility circuits, easy walks, and gentle yoga. Encourage circulation without muscular damage, reduce soreness, and maintain movement quality. These sessions keep momentum high, enabling better training performances and sustained adherence across busy or stressful weeks.
Stress Load Monitoring
Log workload markers, mood, sleep debt, and perceived stress. Receive automatic red, yellow, or green readiness guidance. When stress spikes, training and nutrition adjust to protect recovery while preserving habits, preventing burnout, and maintaining long-term consistency and psychological well-being.
Habit Coaching and Behavior Change
Build sustainable routines using evidence-informed habit design.
Tiny Habits Implementation
Create small, reliable actions anchored to existing routines, like adding a glass of water to morning coffee or five minutes of stretching before showers. Celebrations reinforce success, and stepwise scaling turns small wins into substantial, lasting lifestyle transformation.
Cue-Action-Reward Loops
Map triggers that derail or support your goals. Replace unhelpful responses with workable alternatives, and choose rewards that reinforce identity growth. Structured prompts reduce decision fatigue, keeping workouts, meals, and mindfulness practices consistent despite unpredictable schedules and stressors.
Motivation and Identity Shift
Move from outcome obsession to identity-based habits by defining who you are becoming. Track evidence of alignment daily. This approach sustains motivation through plateaus, reinforcing choices that match your values instead of temporary, easily disrupted bursts of effort.
Tracking, Analytics, and Insights
See meaningful trends, not noise, and make adjustments with confidence.
Daily Check-ins and Trend Charts
Record weight, measurements, mood, sleep, and adherence with quick taps. Rolling averages smooth fluctuations, revealing true direction. Visual dashboards highlight correlations, enabling timely tweaks to calories, workout volume, or recovery practices before small drifts become frustrating stalls.
Wearable and App Integrations
Sync with Apple Health, Google Fit, Garmin, or Oura to import steps, heart rate, sleep, and readiness data. Automated insights translate biometrics into actionable recommendations, aligning training intensity, yoga choices, and calorie targets with your current physiological state.
Monthly Progress Reviews
Receive a concise report summarizing body metrics, performance markers, habit adherence, and subjective well-being. Clear next steps prioritize highest-impact changes, maintaining momentum. Compare plans against outcomes to refine strategy, ensuring your efforts compound toward sustainable, meaningful results.
Community and Accountability
Stay motivated with supportive peers, expert guidance, and structured commitments.
Contact usExpert-Led Group Challenges
Join themed challenges featuring mobility streaks, step goals, mindful minutes, or vegetable targets. Leaderboards and progress badges encourage friendly competition. Coaches provide check-ins and educational tips, turning participation into consistent action without pressure or unrealistic expectations.
Peer Support Circles
Participate in moderated groups organized by goals, experience level, or dietary preference. Share wins, troubleshoot obstacles, and exchange recipes or workout modifications. Structured prompts and respectful guidelines create a safe space for accountability, learning, and sustained engagement.
Coach Messaging and Nudges
Receive timely reminders, form feedback, and strategy suggestions directly in chat. Gentle nudges encourage completion of key actions like meal prep or bedtime wind-down. Personalized support reduces overwhelm, helping you stay consistent when motivation fluctuates or life gets crowded.
Plans and Pricing
Choose the level of support that matches your goals, schedule, and budget.
Core Monthly
Access personalized calories and macros, adaptive meal plans, grocery lists, equipment-free workouts, yoga flows, guided meditations, daily check-ins, and community challenges with coach tips delivered through in-app messages.
/month
Pro Quarterly
Everything in Core plus dumbbell and band programs, monthly progress reviews, advanced sleep and stress dashboards, wearable integrations, and priority support for faster responses and deeper troubleshooting across nutrition and training.
/quarter
Elite Monthly with 1:1 Coach Calls
All Pro features plus two thirty-minute coaching calls each month, custom habit protocols, form audits, and tailored recalibrations after travel, plateaus, or stressful periods for consistent, high-touch accountability.
9/month
Sustainability and Long-Term Maintenance
Transition from transformation to lifelong, flexible mastery of health habits.
Maintenance Calories Transition
Stabilize at new set points with gradually increased calories, monitored hunger signals, and performance metrics. Preserve lean mass while restoring energy and recovery. Structured guardrails prevent rebound, helping you maintain results comfortably without constant tracking or restrictive rules.
Vacation and Holiday Protocols
Use flexible guidelines for travel and celebrations, prioritizing protein, movement snacks, and mindful portions. Simple hotel room workouts, hydration rituals, and sleep anchors preserve momentum. Return plans ease you back without guilt, restoring routines while honoring enjoyable experiences.
Plateaus and Recalibration Roadmap
Identify stalls using trend analysis and adherence reviews. Adjust training periodization, calorie cycling, or recovery emphasis. Refresh goals, refine habits, and reengage motivation with short focus blocks, ensuring continued progress even when initial rapid changes naturally slow.