Good morning, Sarah.

Day 23 of your Foundation plan  ·  Goal: Fat Loss
Sleep Avg
6.4hrs
Synced via Garmin
⚠ Below target (7.5hrs)
Energy Score
7.2/10
↑ Improving
Nutrition Log
18/23 days
✓ On track
Stress Score
6.1/10
⚠ Needs attention

Your week at a glance

Mon
8.1
Good
Tue
5.9
Mixed
Wed
7.4
Good
Thu
4.8
Tough
Fri
6.3
Okay
Sat
8.0
Great
Sun
7.2
Today
B
Byron Munford
Lead Coach · This week's note

"Sarah - your energy scores are trending up which is great. Your sleep is still our main focus. I've asked Tom (Breathwork) to drop you a specific evening wind-down sequence. Check your plan for the update. Keep going - we're watching the data."

Upcoming

  • Group Q&A with Byron - 7pm
    Tuesday
  • Check-in due (10 questions)
    Thursday
  • Sleep protocol updated
    This week · Tom Whitfield

Your pillars at a glance

Strength
Sleep
Nutrition
Stress
Movement
Mental
Recovery
Community

My Diaries

Log your daily data - this is what powers your personalised programme.
Sleep
Nutrition
Stress
Movement
🩸 Bloodwork

Last 7 nights - Hours slept

Target: 7.5hrs · Avg this week: 6.4hrs

Log last night's sleep

1 - Poor10 - Excellent
✓ Saved - we've got it.
📷
Snap & Scan Logger
Use your camera or barcode scanner to log food instantly - no typing needed. Pulls full nutritional data automatically.
Open Food Diary →

Today's nutrition log

🌅 Breakfast
️ Lunch
Dinner
🍎 Snacks
5 glasses
✓ Saved - we've got it.

Today's stress diary

1 - Calm10 - Overwhelmed
✓ Saved - we've got it.

Today's movement diary

Did you train today?
060 mins120 mins
1 - Terrible10 - Excellent
📹
Upload a short video of your main movement today and our AI will check your form
✓ Form check submitted - Rachel will review within 24hrs.
✓ Saved - we've got it.

Submit Your Bloodwork Results

Share your latest results with Byron's team. We'll review and adjust your programme within 48 hours.

ℹ️

You're sharing your own results with your coach - just like handing your GP notes to a personal trainer. This is your data, shared on your terms.

✓ Received. Byron's team will review your results and update your programme within 48 hours.

My Plan

Your personalised 8-pillar programme - updated 3 days ago
Strength
Marcus Reid
Active

Week 4: Upper body hypertrophy phase. 3 sessions this week. Focus on progressive overload - log your weights.

View programme →
Sleep
Tom Whitfield
Active

Evening wind-down protocol added this week. 10-min breathwork before bed - sequence in your resources.

View programme →
Nutrition
Dr. Aisha Okafor
Active

Week 3: Protein timing focus. Target 30g protein within 30 mins of waking. Track in your diary.

View programme →
Mental Wellbeing
James Holloway
Coming Week 5

Stress reframing toolkit - launching next week. James is tailoring this to your diary data.

View preview →
Movement
Marcus Reid + Rachel Stone
Active

Daily movement target: 8,000 steps minimum + 3 dedicated sessions. Rachel has flagged a knee mobility note.

View programme →
🌬️ Breathwork
Tom Whitfield
Active

Box breathing 4-4-4-4 protocol, 3x per week. New evening wind-down added this week - 10 mins before sleep.

View programme →
🔧 Recovery
Rachel Stone (Physio)
Pending Review

Rachel is reviewing your knee flag from your last check-in. A mobility protocol may be added this week.

View profile →
🤝 Community
Byron Munford
Engaged

You're in the Tuesday group Q&A. Member forum access live. You've posted twice this week - keep it up.

Go to community →

Bolt-On Recommendation - Built for You

Based on your diary data, we've noticed your stress scores are consistently above 6. We've built something specific for you: The Stress & Cortisol Protocol - a 4-week programme by James Holloway and Tom Whitfield, built around your patterns.

£87 one-off · no subscription
Find out more →

My Progress

Your results since Day 1
Day 1
Started Foundation - Goal: Fat Loss
Day 3
First sleep diary entry - avg 5.8hrs
Day 7
Energy score first hit 7+ - noted by Byron
Day 14
14-Day Reset complete - energy up 40%
Day 21
Nutrition log streak: 14 days
📍 Day 23 - TODAY
Sleep avg improving - stress protocol assigned
Energy score - Day 1 to Day 23
Energy score (0–10)  ·  Day 1: 5.2  →  Day 23: 7.2  ·  ↑ 38% improvement

The Revolution Guarantee Tracker

🟢 On Track
Pillar chosenEnergy & Sleep
TargetFeel measurably more energetic within 30 days
ProgressDay 23 of 30
Current trajectory🟢 On track
Day 23 of 30

"We're monitoring. You're doing the work. Keep going."

Check-Ins

Your fortnightly review - Byron and the team read every one.
Next check-in
Thursday - 10 questions · approx. 5 mins
Due Thursday

Previous check-in - Fortnight 1 · Completed

1 · Overall wellbeing this fortnight
7/10
2 · Which pillar has felt most impactful?
Sleep
3 · Where are you struggling most?
Stress management
4 · Are you following your nutrition plan?
Mostly - around 80% of the time
5 · How many training sessions this fortnight?
8
6 · How is your sleep quality compared to when you started?
Noticeably better
7 · Any pain or injury to flag?
Left knee aches after running
8 · Are you using your breathwork protocol?
3–4x per week
9 · What do you want to focus on next fortnight?
Fat loss acceleration
10 · Anything else for Byron or the team?
"Really enjoying the nutrition guidance - can I get more recipes?"
B
Byron's Response
Lead Coach · Reply to your Fortnight 1 check-in

"Great fortnight Sarah. Sleep improvement is real and your energy data proves it. Left knee - I've flagged this to Rachel (Physio) who'll review and may add a mobility protocol. For fat loss acceleration - I'm adding a nutrition timing update to your plan this week. Keep the breathwork consistent - it's directly impacting your stress scores."

Bolt-Ons

Programmes built for you - based on your data.
⭐ Recommended for You
The Stress & Cortisol Protocol
Built for you based on 23 days of stress diary data
Duration4 weeks
Led byJames Holloway & Tom Whitfield
CoversCortisol regulation, nervous system reset, sleep quality improvement
"This isn't a generic stress programme. It's built around your specific patterns - your scores, your triggers, your schedule."
£87 one-off · no subscription
✓ Request sent - the team will be in touch within 24hrs.
Available
Fat Loss Accelerator
You're in the right place - your foundation is strong enough to accelerate
Duration6 weeks
Led byDr. Aisha Okafor & Marcus Reid
CoversAdvanced nutrition timing, body composition protocols, strength progression
"Your data shows you're ready. 23 days of consistent effort - now we build on it."
£97 one-off · no subscription
✓ Request sent - the team will be in touch within 24hrs.
Bolt-ons are never pushed on you. They appear when your data suggests you're ready - and only when we've built something specific to your situation.

My Profile

Your account and preferences
SM
Sarah Mitchell
Foundation Plan
Member since 27 February 2026
Primary goal Fat Loss
Age range 36–45
Lead coach Byron Munford
Current day Day 23 of Foundation
Goal at signup
"Lose body fat sustainably, improve sleep quality, reduce stress from work"
Connected Devices
Connect your wearable to auto-populate your sleep, activity, and heart rate data. Your diaries update automatically - you just add notes.
🔗 Powered by Terra API - the same wearable integration used by Zoe, Noom and leading wellness platforms. Covers Apple Watch (via iOS app), Garmin, Oura, Whoop, Fitbit, Google Fit and Samsung Health in one integration.
Apple Watch
⏳ Requires iOS app - coming soon
Apple restricts Health data to native apps. Our iOS app (in development) will unlock full Apple Watch + iPhone Health sync.
Join iOS Waitlist
Oura Ring
Not connected
Sleep · HRV · Readiness score
Garmin
Not connected
Activity · VO2 max · Sleep · HRV
Fitbit / Google Fit
Not connected
Activity · Sleep · Heart rate
Whoop
Not connected
Recovery · Strain · Sleep
Samsung Health
Not connected
Activity · Sleep · Heart rate
Device data is synced via Terra API. Your data is encrypted, GDPR compliant, and never shared. You can disconnect any device at any time and your data is deleted within 24 hours.
How it works: When your device is connected, your sleep and activity diaries update automatically each morning. Your data feeds directly into your programme - Byron and your specialists can see your real patterns, not just what you remember to log. The more complete your data, the more personalised your programme becomes.
Your data stays yours. Device data is used solely to personalise your programme and hold us to the guarantee. It is never shared, sold, or used for advertising.