Go for your walk
Today's workout
Sunday weigh-in
You did everything today!
That's exactly how it adds up. Proud of you.
1. Walk most days, building up toward 7,000+ steps. 2. Do the short strength workout on your lifting days. Doing them consistently is what brings your blood sugar down — and the plan grows with you (see the roadmap below).
Your weekly rhythm
| Day | What to do |
|---|---|
| Mon | 💪 Workout A + short walk |
| Tue | 🚶♀️ Walk day |
| Wed | 🚶♀️ Walk day |
| Thu | 💪 Workout B + short walk |
| Fri | 🚶♀️ Walk day |
| Sat | 🚶♀️ Walk day |
| Sun | 😌 Rest — gentle walk if you like |
First month: just 2 lifting days (3 days apart, so she recovers). Getting sore at first is normal. In Phase 3 the app adds a 3rd day (Saturday) on its own — no need to change anything.
Your progression roadmap
The plan moves to the next phase on its own as the weeks go by — nothing to set. Your current phase is highlighted.
| Phase | Workouts | Steps |
|---|---|---|
| 1 · Getting Started Weeks 1–4 | 2 days 1 set each | → 5,000 |
| 2 · Building Weeks 5–8 | 2 days 2 sets each | → 7,000 🎯 |
| 3 · Stepping Up Weeks 9–12 | 3 days 2 sets each | → 7,500 |
| 4 · Strong & Steady Week 13+ | 3 days · 2–3 sets + add a little weight | 8,000+ ⭐ |
About your steps
We build up slowly — every increase is a real win. 7,000 a day is the main health goal; 8,000+ is the gold star once you're cruising. The app raises today's number for you as you go.
The best trick: a 10-minute walk after each meal. Three of those nearly gets you there — and walking after eating is one of the best things you can do for your blood sugar.
🩺 Staying safe with diabetes ⌄
- Get your doctor's OK first. Your doctor already wants you moving — just confirm you're clear to start.
- Keep fast sugar nearby (juice box or glucose tablets) in case your blood sugar drops while you move.
- Don't work out on an empty stomach. Stop and take sugar if you feel shaky, sweaty-cold, dizzy, or confused.
- Walk after meals — 10 gentle minutes really helps your numbers.
- Good shoes, happy feet. Never barefoot in the gym; glance at your feet daily for sore spots.
- Drink water before, during, and after. Breathe out as you push — never hold your breath.
- Stop and get help for chest pain, trouble breathing, or feeling faint.
This is general guidance to help you start — not medical advice. Your doctor's instructions come first.
⚙️ Settings ⌄
Display name
Plan start date
Sets which step-goal week she's on. Use the day she truly begins.
Data
All progress saves privately on this device.