12-week programs
One goal. Twelve weeks.
Four focused programs for the parts of your health that training alone does not reach. Each one is three 4-week phases in the CoachAk app, released one at a time, with a weekly check-in that CoachAk reads.
Gut health
CoachAk Inner Terrain
Twelve weeks of rebuilding how you eat, at a pace your digestion can keep up with. You keep a simple food and digestion diary, and CoachAk reads it every week and adjusts what comes next.
Weeks 1-4
Settle
Regular meal times, simple whole-food meals and the diary. The aim is a clear picture of what you eat and how you feel after it.
Weeks 5-8
Build
Fibre, protein and water brought up step by step, with more variety on the plate, guided by what the diary shows.
Weeks 9-12
Widen
Foods you had set aside are brought back one at a time, with your coach, so you finish with a way of eating you can keep.
What you keep track of
- A daily food and digestion diary
- Weekly check-in
- Body weight
Mobility
CoachAk Full Range
Twelve weeks of moving better, built around the training you already do. A short daily routine and three longer sessions a week, with your range tested on video so you and CoachAk can compare.
Weeks 1-4
Open
A ten-minute daily routine and three longer sessions a week. You film three range tests (a deep squat hold, an overhead reach and a hip hinge) as your starting point.
Weeks 5-8
Load
Holding and working in the new range with light loads. You film the same three tests again in week 6.
Weeks 9-12
Own
The range is worked into your lifts and warm-ups, then the tests are filmed a last time in week 12, side by side with week 1.
What you keep track of
- Three range tests on video, weeks 1, 6 and 12
- Weekly check-in
- Sessions done
Blood sugar
CoachAk Steady State
Twelve weeks of eating and training habits that support steadier blood sugar: how you build and order your meals, when you move, how you train and how you sleep.
Weeks 1-4
Order
Meals built around protein and vegetables, eaten in that order, and a short walk after your main meals.
Weeks 5-8
Strength
Strength training three times a week, with your carbs placed around those sessions.
Weeks 9-12
Rhythm
Sleep, meal timing and daily steps tied together into a routine you can keep after the twelve weeks.
What you keep track of
- Weekly check-in
- Body weight and waist
- A blood test at the start and the end, if you choose to order one
If you take medication for this, or have been told you have a condition, tell your doctor before you start and keep seeing them. CoachAk coaches your habits; your doctor looks after your health.
Blood pressure
CoachAk Still Water
Twelve weeks of the everyday habits that matter for blood pressure: walking and easy cardio, strength training, what is in your food, what you drink, sleep and slow breathing.
Weeks 1-4
Walk
Daily walking brought up step by step, a look at salt and at fruit and vegetables in your meals, and a home cuff reading twice a week.
Weeks 5-8
Steady
Easy cardio and strength training added to the week, with alcohol and caffeine habits looked at honestly.
Weeks 9-12
Calm
Sleep and a few minutes of slow breathing each day, so the routine holds up once the twelve weeks are over.
What you keep track of
- Home cuff readings twice a week, in your check-in
- Weekly check-in
- Body weight and waist
If you take medication for this, or have been told you have a condition, tell your doctor before you start and keep seeing them. CoachAk coaches your habits; your doctor looks after your health.
These programs are coaching and education, not medical advice. CoachAk does not diagnose, treat or prescribe, and will send you to your own doctor for anything medical. If you take medication for this, or have been told you have a condition, tell your doctor before you start and keep seeing them. CoachAk coaches your habits; your doctor looks after your health.