For busy moms and dads
Get stronger in 20 minutes, 3 times a week.
No gym commute, no two-hour meal prep, no guilt. A realistic plan for parents with jobs, little kids, and not much sleep. Rough week? There's a 10-minute version for that.
Free 7-day starter. Unsubscribe any time.
The plan
Built for the week you actually have.
01
20 min
Three short strength sessions a week. That's the whole plan.
02
10-min fallback
Sick kid, late meeting? Do the short version and keep the streak.
03
Dinner sorted
High-protein meals the kids will actually eat, in 20 minutes.
04
Bring the kids
Family activity ideas that count as movement for everyone.
The shop
Tools that fit a parent's week
20-Minute Kettlebell Starter
A 6-week, one-bell plan: 3 sessions a week, 20 minutes each, with a 10-minute fallback for the weeks that fall apart.
30 High-Protein 20-Minute Dinners
Family-friendly dinners with roughly 35-45 g protein per adult serving, weekly grocery lists, and kid-adjust tips.
Family Move Pack
52 printable activity cards for ages 2-10. One a week for a year, indoors or out, almost no equipment.
Weekly Planner + Habit Tracker
A one-page weekly plan for workouts, dinners, and family time, plus a habit tracker. PDF to print, CSV for Google Sheets.
Free reads
From the blog
The 20-Minute Workout Plan for Busy Parents (That You'll Actually Keep Doing)
How to build real strength in three 20-minute sessions a week, with a 10-minute fallback for the weeks when life wins.
GuideHigh-Protein Dinners for Busy Families: A Simple System, Not a Diet
How to get enough protein at dinner without cooking two meals, with a plug-and-play formula and five fast examples.
Guide25 Family Activities That Count as Exercise (Ages 2-10)
Movement ideas that get the whole family active together, with tweaks for toddlers through grade-schoolers. Most need no equipment.
Try one week. Free.
Three 20-minute workouts, a 10-minute fallback, a protein checklist, and one family activity.
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