Free starter guide

Start your first month, free.

Sign up with your email and I'll send you a free guide to getting started: a workout plan, a sample meal plan and a simple gear list.

Gear list: start for about $25
The guide tells you what to buy. You get the gear yourself, and it costs little or nothing:
- Mini loop band set~$8
- Pair of light dumbbells (3–5 lb)~$12
- Long resistance band~$5
- A towel for your mat$0
- Totalabout $25
- Already have dumbbells?$0 to start
- Have gym access?Recommended, not required
4-week home workout plan
Three short sessions a week with your new gear. Clear steps, beginner-friendly, and it gets harder as you get stronger.
Sample meal plan
A full day of everyday meals with measured portions, so you can see how quantified nutrition works on a real plate.
Bonus: no-equipment circuit
No gear yet? A 15-minute bodyweight circuit you can do in your living room today.
Tips and offers from Nithya
Short emails with form tips, motivation and first access to new plans and offers. Unsubscribe any time.
Want it made for you?
This guide uses the same method as the Essential plan ($50/month). Essential turns it into your own workout plan and nutrition targets, with a weekly check-in and direct chat with me. Compare plans

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