Take Steady Start
How it works

How Steady Check works

You know how to train and how to eat. Steady Check gives you a plan built on your real schedule and a coach who notices when you drift, including the weeks when you only have twenty minutes.

Take Steady StartSee the three pillars
Four steps

From the audit to a hard week

Each step is short, and the plan keeps going when your week does not.

  1. Take Steady Start

    A free time audit with four questions: your minutes on a normal day, your minutes on a hard day, which days tend to go sideways, and what you plan for dinner on a hard day. You see the result before you pay anything.

    Free

  2. Get a plan from your coach

    A real person turns your answers into one plan for diet, movement and mindset. It starts from the minutes you have, not the minutes a program assumes you have.

    Built by a person

  3. Check in every week

    The Steady Check is a short review with your coach. Between check-ins you message your coach in the app, so a bad Tuesday gets a reply on Tuesday.

    Every week

  4. Scale down, keep going

    When a week goes sideways, the plan shrinks to fit it. Two short lifts and a walk still count. The full plan comes back when the week does.

    Hard weeks count
The plan

Three pillars, planned together

A short workout does not help much after four hours of sleep, so your coach plans diet, movement and mindset as one week. Open each pillar to see a sample.

Diet

Eating patterns, not a strict meal plan. Your coach picks a few dinners you can cook on a weeknight, a lunch you can pack, and a fallback meal for the days that go sideways.

  • Weeknight dinners
  • A packed lunch
  • A fallback meal
Sample week for diet
  • SunCook chicken and rice for three lunches
  • Mon to WedPack lunch the night before
  • ThuFallback dinner: eggs, toast and a salad bag
  • SatShop from one short list

Example week. Yours starts from your Steady Start.

Hands pack a container of chicken, rice and greens into a lunch bag on a kitchen counter.

Movement

Short strength sessions that keep your muscle while the weight comes off, plus walking. The least that works, done most weeks, built for a former athlete who already knows the lifts.

Strength stays in every plan, even the hard-week one, to help you keep muscle.

  • Keeps muscle
  • Home or gym
Sample week for movement
  • Mon, Wed, FriStrength, 25 minutes, three lifts
  • Tue, ThuBrisk walk at lunch
  • SatLong walk or ride
  • Hard weekTwo 15-minute strength sessions and a daily walk

Example week. Yours starts from your Steady Start.

A man does push-ups on a mat in a sunlit living room, a sofa and plants behind him.

Mindset

Sleep, stress, motivation, and the evenings when eating is about the day you had. These are habits, and your coach plans them like any session.

  • Sleep
  • Stress
  • Late evenings
Sample week for mindset
  • SunTen minutes to look at the week ahead
  • WeeknightsPhone away at ten, lights out by half past
  • After a long dayA set evening snack, decided in the morning
  • FriNote which evening was hardest, for your check-in

Example week. Yours starts from your Steady Start.

A woman writes in a notebook at a window seat, a cup of tea beside her.
The Steady Check

What a Steady Check covers

A short review with your coach, weekly on Rebuild and every two weeks on Hold. You leave it with next week's plan already changed.

Between check-ins, you message your coach in the app.

Coaches are real people. No bots, no pep talks.

  1. Last week. What you did, what you skipped, and what got in the way.
  2. Sleep and stress. How the evenings went, and whether eating was about hunger or about the day.
  3. Next week. Your calendar, your travel, and which days already look hard.
  4. The plan. Adjusted, or scaled down, before Monday.
Built like a season

Rebuild, then Hold

Most plans end at goal weight, which is when the weight tends to come back. Steady Check keeps going.

  1. PreseasonSteady StartThe free time audit and its result. Nothing to pay.
  2. SeasonRebuildThe full plan and a weekly Steady Check until you reach your goal.
  3. MaintenanceHoldThe same coach and plan, a check-in every two weeks, and a reset plan the moment a week goes sideways. Long-term members live here.
See what each plan includes and costs

Take Steady Start, free

Four questions about your time. You see your result before you pick a plan.

Take Steady Start

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