There's a lot here, and you don't need to do it all at once. If all you do is keep showing up to the gym, you'll still get massive results. Everything on this site is a bonus. Add it in bit by bit, when you're ready.
The three levels
Everything else
Cookbook
125 quick recipes with calories and protein, from overnight oats and air fryer fakeaways to slow-cooker dinners and plant-based meals.
Open the cookbook →
Meal Prep
Fast meals in 5–30 minutes, snacks under 200 calories, a printable weekly planner, and how to batch cook and save money.
Plan your week →
Eating Out
The best choices at the Chinese, Indian, pizza place, McDonald's, Supermac's, the deli and the pub.
See the guide →Start Here
The basics in five minutes and how our coaching works.
Read →Sleep & Stress
Better sleep, less stress, and 10 minutes a day to switch off.
Read →Supplements
What's worth taking, what isn't, and where to buy.
Read →Quick Questions
Diet drinks, coffee, carbs at night, alcohol, weighing yourself and more.
Read →The Fitz Fitness way
There are no unhealthy foods, only unhealthy diets.
- No banned foods. One takeaway, chocolate bar or glass of wine won't ruin your progress. What you do most of the time is what counts.
- Consistency beats perfection. Get it right 80% of the time and enjoy the other 20%.
- Small daily actions. Steps, protein, water, sleep and managing stress do more than any detox, pill or "superfood".
- You're not on your own. If something here doesn't make sense, ask your coach in the gym or on WhatsApp.