Programs · Recipes · Recovery
Light the fire.
Keep it burning.
Research-backed workout plans, high-protein cookbooks and recovery guides — designed beautifully, built to be followed. For busy professionals, new mothers, families and young athletes.
Find your path
Where do you want to start?
Eight focused sections, each with its own guides, articles and starting points. Pick the one that fits your life right now — you can always explore the rest later.
Understand your trainingFitnessHow strength, muscle and conditioning really work — without the myths.
Follow a plan that worksWorkout PlansStructured, progressive programs for home, gym or anywhere.
Food that fuels youKitchenHigh-protein recipes, meal prep systems and nutrition basics.
Recover like you mean itWellnessSleep, mobility, habits and recovery for everyday energy.
Strong on a scheduleWorking WomenShort workouts, fast food and real energy for women with full calendars.
After your postnatal checkNew MothersGentle, evidence-based ways to rebuild strength, energy and confidence once your doctor has cleared you to exercise.
Ages 1–5 · active play, family meals, sleepLittle OnesPlayful movement, easy family meals and calmer bedtimes for toddlers and preschoolers.
For parents and coachesYoung AthletesSafe strength training, smart training loads, sleep and fuel for active kids and teens.How it works
Three steps. No guesswork.
- 01
Learn what works
Start with the Journal: plain-English articles that explain the research behind training, food, sleep and recovery — so you understand why, not just what.
- 02
Get your numbers
Use the free calorie calculator and personalised plan quiz to set sensible targets for your body, schedule and goal. Track meals in the free nutrition tracker.
- 03
Follow a plan
Pick a guide built for your situation — every program progresses week by week, with clear instructions, easier and harder options, and logs to track progress.
From the Journal
Latest reading
A Postnatal Walking Plan: From 10 Minutes to 150 a Week
Walking is the easiest way back to fitness after birth. A gentle, week-by-week plan with the pram, plus how to know when to step it up.
An Injury-Prevention Warm-Up for Young Athletes
A 12-minute warm-up built on movement skills, landing technique and strength — the kind of neuromuscular training recommended in youth sport.
Baby Blues or Postnatal Depression? How to Tell, and Where to Get Help
About 1 in 6 new mothers experience postnatal depression. The signs, how it differs from the baby blues, how movement can help, and when to reach out.
Most loved
Bestsellers
Complete Transformation Bundle
Every adult program, cookbook and guide, one price.
$119Guide12-Week Home Dumbbell Program
Build strength at home with just a pair of dumbbells.
$29Guide
High-Protein Meal Prep Cookbook
60 recipes and a weekly prep system.
$24Guide
The Sleep Reset Guide
Evidence-based habits for deeper, steadier sleep.
$19Our standards
Built on evidence, written for real life.
Every claim has a source
Articles and guides cite peer-reviewed studies and public-health guidelines from bodies such as the WHO, with a full reference list on every page.
Safety comes first
Programs for new mothers and young athletes include clear screening, warning signs and when to see a professional. We never offer diagnosis or treatment.
Made to be followed
Short sessions, progressive plans, printable logs and shopping lists — designed around busy schedules, not perfect ones.
Membership
The Ember Club
- A new program or recipe pack every month, yours to keep
- Members-only edition of the newsletter
- First access and member pricing on every new guide
$12/month or $96/year
Join the clubOne email a week. Worth opening.
A workout, a recipe and one habit — every Sunday. Plus the free 7-Day Kickstart Plan when you join.