Twenty-one days.
Real training.
Real life intact.
If years of looking after your job, family and tastebuds has led to spare tyres — three weeks of structure, programmed training, and a real check-in. No card. No upsell.
- 4 sessions / week · 50–60 min, gym you already train at
- Sunday check-in · what to keep, what to tighten — every week
- You keep the plan · whether you continue past day 21 or not
Free Kickstart
~30 SECONDS · NO CARD
11 127 clients · 10yrs · MSc Exercise Phys · 12 workouts · 3 weeks
Different starts. Same playbook.
Each gave it the time their body needed. No 30-day before/afters — these arcs are months to a year+, the way real adult fat loss actually works.
You're not undisciplined. You just never had a plan that fits your life.
- Over 30 and back from the easy years · job, family, social calendar are real, not excuses
- Plateaued at the gym · doing "enough" but the body hasn't moved in months
- Done with restrictive diets · they worked, then they broke — you're done with the loop
- Want a real body AND a real life · weekends, dinners out, the occasional pint stay in
- Travel a lot for work · need a system that flexes when you're away, not breaks
Not for you if
If you want a 6-day bodybuilder split or a coach who'll yell at you about clean eating — this isn't that. I work with adults who want a great body AND a great life.
Ready when you are
No card. No catch. Start in under a minute.
Lower A — Squat & Posterior
Phase 1 — Assess · 5 exercises
The app you'll actually open.
Open it on the gym floor. Today's session is already loaded. Tap a set, log reps, the rest timer starts itself. No login wall, no pinch-zoom.
- Magic-link access — no password
- Demo video on every exercise
- Auto rest timer + smart weights
- PRs tracked automatically
Start tonight. Your app and 21-day plan open in seconds.
- Your app opens in seconds · magic-link, no install, no signup hoops
- First workout ready tonight · built for the gym you already use
- Weekly Sunday check-in from me · personal feedback, not a generic form
- You keep the plan · whether you continue past day 21 or not
Free Kickstart
~30 SECONDS · NO CARD
More client wins
When you sign up, here's what you get.
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01
chartDetailed assessmentIdentify the right starting point — based on your training history, schedule, and goals — before any programming begins.
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02
videoVideo guidance for your assessmentA walkthrough from me explaining your results and how we'll set your first targets together.
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03
targetGoal setting that fits your lifeMeaningful targets for the 21 days — not arbitrary numbers, not generic templates.
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04
dumbbellYour 21-day gym plan + logbookBuilt around your weekly frequency and the gym you already use. Open the app, follow the day, log the sets.
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05
nutritionCalorie + macro targetsHow to calculate them, how to track them, how to factor in your social weekends. No tupperware required.
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06
shieldWeight, activity + nutrition trackerBuilt into the app — log a weight, hit a step goal, tick off a meal. The data feeds my weekly check-in.
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07
checkWeekly check-in from meA real review on Sunday — what to keep, what to tighten — written by me based on your week, not an auto-generated report.
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08
starBonus resources along the wayArticles, mini-guides, demos for the common roadblocks — drops in the app when you need them.
Ryan Lewin
I'm Ryan — MSc Exercise Physiology + Certified Nutritionist, coaching since 2016 (10 years in). I run In Shape — fully online, body + nutrition coaching for adults who want a real body without giving up the parts of life they actually enjoy. I've been out of shape and got back. Most of my clients have too. That's why this works.
- Coaching since
- 2016 · 10 years
- Credentials
- MSc Exercise Physiology
- Specialty
- Body composition · sustainable fat loss
- Method
- Assess · Apply · Adapt
Free Kickstart
~30 SECONDS · NO CARD