with Anna
It grows with you. Change anything you like, and we make it yours.
with Anna
Three things, and every one of them is already moving. This page is here so you can see that on the days it does not feel like it.
Muscle you build, weeks you keep showing up, and food you already have handled. Those are the only three things that decide how this goes, and all three are things you control on the day. Nothing else on this page, and no number anywhere, is worth your attention next to them.
Every one of your five lifts has gone up since 30 June. The bar shows how close you are to the next step, and the next step is always small on purpose.
Twelve clean reps means the weight goes up next time. Under seven, take some off. That is the whole rule, and it means you never have to guess what to load, with me there or not.
Tap a week once you have trained in it. This is the one that matters most, and it is entirely in your hands.
Saved on this phone. Every week you tick is a week that already counted, whatever else happened in it.
Anything counts. The walk, the bike, the stairs instead of the lift, an hour in the garden. Tap one or write your own, and it goes on the board.
Saved on this phone. There is no target here and nothing to fall behind on, it is a list of things you did.
No date, no schedule. Move the slider whenever you feel like it, and every one you save stacks up underneath so the change is visible.
To start it off, three of them: how did the gym feel before you ever walked in? How did it feel on your first session? And how does it feel now? Save one for each, they will line up below.
Completely optional, and it can be anything at all. Learn what a portion of protein actually looks like. Get more protein in. Drink more water. Go to bed earlier. Whatever is on your mind.
Write down the smallest possible version of it, not the goal itself. Not "eat more protein", but "add eggs to breakfast". Not "learn about protein", but "read one label this week". Small enough that a bad day cannot stop it.
Two at a time is plenty. You can swap them whenever you like.
Not targets. Things that have happened.
No, and this is the most common week there is. You are lifting, so you are building muscle at the same time as everything else changes, and those two pull the number in opposite directions.
Muscle takes up far less room than fat does, so a week where the number sits still can still be a week where plenty happened. Your clothes notice it before the scale does.
It also builds on itself. Muscle costs your body energy just to carry around all day, whether you train that day or not, which is why the early weeks ask the most patience and the later ones move faster.
Nothing. A line that only ever goes down does not exist for anybody. Water, salt, sleep and a big meal the night before all move it more than a week of training does.
That is exactly why the sessions sit under the line on the chart. One high week read next to four weeks of training looks like what it is, which is noise.
No. Strength does not disappear in a week, or in three. The muscle you have built is still there and it picks up much faster the second time.
A missed week only matters if it turns into a habit of not coming back. The grid above is not a score, it is a picture of a long run, and long runs have gaps in them.
No. Twice a week, done for months, beats four times a week done for three weeks, every single time.
The whole plan is built to be repeatable on a bad week. That is deliberate, and it is why it will still be running in six months.
It is already where it needs to be. That is the part most people spend months fighting with, and yours is sorted, so there is nothing here for you to fix.
The one thing worth protecting is enough protein, because that is what the training above actually builds with. Beyond that, leave it alone.
One number a week, on the same line as everything you were doing at the time. No target attached to it. It is here so the shape of the months is visible, and so a single odd week never looks like anything on its own.
Once a week, same day, same time. Wednesday evening on purpose, because a Monday number is really a weekend number. Skip it after a big day, that is water and it tells you nothing.
📅Remind me every Wednesday eveningBuild muscle, keep turning up, keep eating the way you already do. Those three sound modest written down and they are the entire thing.
Anna