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Guides

Guides for getting back on track

Straight answers to what busy adults ask when they want back on track. Written for people who already know how to train and eat, and are short on time, not knowledge.

  • A woman in a teal shirt does a lunge in a sunny hallway at home.

    How to lose weight when you have no time

    A plan built on the minutes you really have, and what to do when a bad week wrecks it.

    • A week built on short sessions
    • When a bad week wrecks your plan
    • Keep your muscle while the weight comes off
    5 min read
  • A father, seen from behind, walks a lakeside path carrying his child on his hip.

    How to get back in shape after kids

    Starting below where you left off, and how much exercise keeps muscle while you lose weight.

    • How much exercise is enough to keep muscle
    • Training around the kids
    • Eating around family meals
    4 min read
  • A man packs roasted vegetables and rice into lidded containers at a kitchen counter on a Sunday.

    How to keep the weight off once you lose it

    Maintenance as its own phase, a weekly check for drift, and whether a coach is worth it.

    • Make maintenance its own phase
    • Notice drift early
    • Is a coach worth it?
    4 min read

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Steady Check is coaching, not medical care. Talk to your doctor before you change your diet or exercise.