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Workouts and food, for nothing.

Two kinds of thing live here: short workouts you can do today, and straightforward notes on eating. That is the whole page.

Workouts

• Twenty minutes, no kit

  Full body. Squat, hinge, push, pull, carry. Do it three times this week.

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• Core after a baby

  Ten minutes of breathing and bracing. Start here if you are within a year of giving birth.

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• Your first gym-floor session

  Four machines, one free weight, a walk-through of where everything is. Watch it once at home.

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Food

• Breakfast you can eat standing up

  Three options that take less than four minutes and keep you going until lunch.

• What to do about the kids' leftovers

  A short note on the food you eat without deciding to.

• Eating at your desk

  Packed lunches that survive a commute and a fridge you share with forty people.

On Instagram

New workouts and food notes go up in Stories three times a week. Follow along, or start coaching when you want a plan written for you.