The system, without the waiting list.
Programs and guides built from the same method I coach one to one, written to be followed on your own. Delivered into your FITLY account the moment you buy, yours to keep.
A complete first-session system for personal trainers: a real health-history and risk-screening questionnaire, a five-test movement screen with scoring, a goal-setting framework, and a decision tree that turns screen results into a starting program — so a first session looks like a paid assessment, not a chat on the gym floor. Includes risk stratification into three tiers and guidance on turning the assessment itself into a sale. For trainers building their own intake process, not for training clients.
A six-week foot, ankle and lower-limb progression built around how the foot is actually meant to work through a stride — three blocks moving from mobility, through tendon-building strength, to the elastic, springy capacity walking, running and changing direction all need. Includes a daily foot drill, two full sample weeks (week 4 and week 6), and a note on footwear while you run the program. Self-guided, no coaching included.
Training and recovery adjusted for perimenopause — heavier resistance work, protein and recovery emphasis, and what to expect as the hormonal picture shifts. Self-guided, no coaching included.
A structured return to training after birth — pelvic floor and core first, progressed by real readiness markers, not a calendar date. Self-guided, no coaching included.
For anyone whose training has outpaced their fuelling — what RED-S is, the warning signs, and a structured path back to enough energy, written alongside a GP or dietitian, not instead of one.
A staged return to loaded training after a knee injury, once a GP or physio has cleared you — criteria-based progression, not a fixed number of weeks. Self-guided, no coaching included.
Keeping and building strength past 50 — conservative progression, joint-friendly exercise selection, and the case for resistance training as the priority, not an extra. Self-guided, no coaching included.
An off-season strength foundation for a 16-18 year old athlete — technique before load, built around growth, school and their in-season sport. Self-guided, no coaching included.
A six-week program building the mobility, strength and awareness commonly associated with reducing an anterior pelvic tilt — the forward-tipped pelvis and exaggerated low-back arch common with desk-based lifestyles. Opens with a two-minute self-check that sorts you into one of two tracks (Hip Flexor Focus or Control Focus), each with its own full sample week written out, a daily 5-minute reset, and a plain explanation of how the six weeks progress. Self-guided, no coaching included.
Work out your own calories and macros properly, using the same equation and activity method FITLY's coaching uses, then apply them with five real meal templates and an 8-week tracking log — no app subscription required. Covers maintenance calories, setting a target from your goal, splitting into protein/carbs/fat, and judging progress over two-week windows instead of reacting to daily noise. Self-guided, no coaching included.
A six-week whole-body mobility reset for anyone who feels stiff, uneven or "stuck" without a specific injury — three blocks (Reconnect, Rebuild, Reintegrate) that build coordinated breathing, hip and shoulder range, and core control in a deliberate order, then layer real strength on top of the range you gain. Includes a daily 10-15 minute minimum dose, two full sample weeks written out in full (week 2 and week 6), and a section on checking your own progress plus when to stop and see a professional. Self-guided, no coaching included.
For anyone losing weight on semaglutide, tirzepatide or a similar GLP-1/GIP medication who does not want the number on the scale to be mostly muscle — a protein-first eating method built for a suppressed appetite, a minimum-effective-dose 3-day strength program you can still do on a low-energy week, and the four markers to track every fortnight that the scale alone can't tell you. Written to work alongside your prescriber, not instead of them. Self-guided, no coaching included.
How to work out your own energy range, hit your protein target, and build a week of meals around it — self-guided, no coaching included.
Sleep, stress and the daily habits that make a program actually work — the part most plans skip.
A six-week shoulder mobility and rotator cuff strength program that starts at the ribcage and the posture the shoulder blade actually sits on, not just the joint itself. Two self-checks up front, a daily mobility minimum, two full sample weeks (week 3 and week 5) across three progressive blocks, and a section on folding the work into a normal warm-up once you are done. Self-guided, no coaching included.
Setup, execution and the most common faults for every major lift, with the same cues used one to one.
A 12-week linear progression program for lifters with roughly 0-18 months of consistent training who want a structured, no-guesswork path to a stronger squat, bench, deadlift and overhead press — three sessions a week, built on the same programming logic used one to one, with a full week written out, load references, and a week-12 test to show exactly what changed. Self-guided, no coaching included.
A 12 week strength foundation, written from the same method used one to one — full programming, no coaching included.
An 8 week muscle-focused block — higher volume, shorter rest, and a structure built to be followed exactly as written.
A 12 week strength block for someone past the beginner stage, built around the big compound lifts.