Coach-led · not just video content

A six-week plan,
built around your real life.

Vitality is a coaching platform for strength, recovery, nutrition, and sleep. Six-week programs led by real coaches, adapted to your schedule. Not an app full of videos — a relationship with a coach, structured.

Browse programs →Meet the coaches

Week 3

Monday · Lower-body strength session

60m

0:00–0:10

Warm-up + mobility

5 min zone-2 bike · hip mobility flow · activation series with light band.

0:10–0:25

Back squat, 5 × 5

Work up to 75-80% of your 1RM. Your coach reviewed your form video Friday — target cue: depth before depth before weight.

0:25–0:40

Romanian deadlift, 4 × 8

Moderate weight. Hinge-dominant, not a squat. Pause 2 seconds at the bottom.

0:40–0:52

Accessory work

Goblet reverse lunges · single-leg glute bridges · calves. Three rounds.

0:52–1:00

Cool-down + log

5 min walk, hip flexor + quad stretch. Log your working weight; coach reviews on Wednesday.

→ Sample Monday from Six-Week Strength

Four pillars · 4 programs

Pick a pillar to start.

Strength6 weeks

Six-Week Strength

Three 60-minute sessions. Real weights. Real progress.

180 min/wk$49/mo

Recovery4 weeks

30-Day Recovery Reset

Mobility, nervous-system, and real rest.

90 min/wk$35/mo

Nutrition8 weeks

Eight-Week Nutrition Reset

No diet. Eight habits, one at a time.

60 min/wk$59/mo

Sleep4 weeks

Sleep Protocol

Fix your sleep. Keep your life.

30 min/wk$29/mo

Your coach

One named coach. Every week.

Nia Adebayo

CSCS · PhD candidate, Exercise Science

StrengthRecovery

Nia leads our Strength and Recovery programs. She's a CSCS-credentialed coach finishing her PhD at Columbia in exercise science. Before join…

Claire Wen, RD

Registered Dietitian (RD) · MS, Nutrition Science, Tufts

NutritionSleep

Claire runs Vitality's Nutrition and Sleep programs. A registered dietitian with a Tufts MS in nutrition science, she spent four years in cl…

Methodology

Four principles we don't compromise on.

01

Data over dogma

Every protocol we recommend has to show up in the member data. When it doesn't, we remove it.

02

A real coach, always

Our programs are coach-led. The app is the instrument; the coach is the relationship.

03

Habits before hacks

We won't recommend an ice bath before you've slept 7 hours. Order matters.

04

Published outcomes

Quarterly outcome reports, including the negative ones.

Start a program

Pick a program. Pick a coach. Start Monday.

Cancel or pause anytime. First week is free on all programs — no credit card until day 7.

A six-week plan,built around your real life.