12-week guided programme

Lose weight. Fix bad habits.
Keep the results.

Twelve weeks of meal guides, video-guided workouts and coaching, built around your life by our experts in nutrition, fitness and habit change, and adapted as you go.

See how it works
Join today from £69

Lab-tested results

Adapted to you

24/7 expert support

Free trial recipes

The Programme

12 weeks to transform your body & mind.

The Health Owl Programme is a 12-week guided, easy to follow food, movement and coaching programme, designed to help you lose weight, improve your health and feel amazing. It isn’t a diet you download and follow alone. Every week, our team of experts supports your journey with easy meal guides, tasty recipes, video-based exercises built to burn fat and build strength, and specialist mindset challenges.

01

Nutrition

A new meal guide every week, built around real food you’d actually cook: breakfast, lunch and dinner for every day, with a morning and afternoon snack if you want them.

New meal guide every week
Recipes swapped to your tastes
No calorie counting
02

Exercise

A collection of short video exercises every week. Usually 20 to 30 minutes, at home, with minimal kit. They build strength and fitness gradually, and can be adapted for injuries.

Follow-along videos
Can be adapted around injuries
Starts where you are today
03

Mindset

The part most plans skip. A weekly mindset task and factsheet that help you understand your habits and triggers, so the changes you make last long after the twelve weeks.

Weekly mindset task
Factsheets you can keep
Built to help you succeed
A Real Week

A week on plan.

This is the real week four from the programme. It’s released on the Thursday before, so you can shop and plan ahead. You get five meals a day in meat, vegetarian or vegan versions, a six-day exercise plan, and one mindset topic to work on.

Tasty and easy recipes, every day

Three meals and two snacks, all from our own recipes, with swaps for the days you’re at work. Lunch is often last night’s leftovers, so you’re not cooking twice. Here’s one day from week four.

  • BreakfastScrambled eggs with smoked salmon & greens
  • SnackFruit & coconut shake
  • LunchGoat’s cheese & olive salad
  • SnackYoghurt with spiced apple & nuts
  • DinnerPesto chicken traybake
  • BreakfastScrambled tofu with spinach & avocado
  • SnackFruit & coconut shake
  • LunchPesto tofu traybake
  • SnackYoghurt with spiced apple & nuts
  • DinnerCourgette & bean lasagne
  • BreakfastScrambled tofu with spinach & avocado
  • SnackFruit & coconut shake
  • LunchPesto tofu traybake
  • SnackDairy-free cheese with spiced apple & nuts
  • DinnerCourgette & bean lasagne

Members get the full seven-day plan and every recipe, and it changes every week.

Guided exercise to do at home

Every day starts with some simple bodyweight exercises. Then it’s core work one day and cardio the next, building strength while you burn fat. Runners get run/walk sessions, and everyone else gets a short high-intensity circuit.

  1. Day 1Core
  2. Day 2Cardio
  3. Day 3Core
  4. Day 4Cardio
  5. Day 5Core
  6. Day 6Cardio
  7. Day 7Rest or repeat
Every day

Daily exercises

  • Push-ups15 × 2
  • Lateral squats20 × 2
3 days a week

Core circuit

  • Mountain climbers50
  • Spiderman plank10 × 3
  • Bicycle crunch10 × 3
  • Walking plank10 × 3
  • Mountain climbers10 × 3
  • Full plank30 sec hold
Cardio · runners

Run / walk intervals

  • Session 1Run 8 min, walk 2 min × 3
  • Session 2Run 10 min, walk 2 min × 2
  • Session 3Run 8 min, walk 2 min × 3
Cardio · non-runners

HIT circuit

30 seconds hard, 30 seconds rest, 3 sets of each:

Jog or march in place · Climb a rope · Cross punches · Lateral jog or march · Rotate with touches · Shoulder press · Donkey kicks · Hip openers · Sprint and punch

This week’s topic

Problem solving

From what to cook tonight to whether it’s time to move house, problem solving is part of every day. This week’s factsheet explains how it works, some strategies that help, and how to get past the obstacles that keep a problem stuck.

Your task
Work one real problem through the problem-solving matrix, step by step. Then write down how it made you feel, and why.
The five steps
  1. Notice the problem
  2. Decide to tackle it
  3. Understand it properly
  4. Look at your options
  5. Take action
Results

Independently lab-tested

Blood markers and TANITA body composition analysis, measured before and after twelve weeks. Every member in our last cohort lost weight.

7.4kgAverage weight loss
3.7″Average waist reduction
11.2%LDL cholesterol reduction
100%Of members lost weight
★★★★★
“Having followed the delicious recipes and manageable exercise plan, I am at my fittest and healthiest I have been for some time, despite turning 60 next month!”
Tina C
★★★★★
“Being diabetic, the programme has helped reduce my insulin levels by 50% – the lowest for years! I’m delighted!”
Mick C
Pricing

Pick the PERFECT plan

Monthly

STANDARD

Easy to follow meal guides
Tailor-made tasty recipes
Guided weekly exercise plans
Cognitive therapy challenges
Weekly support community

£69 PM

Three payments

Sign Up for Monthly
One Payment

STANDARD

Easy to follow meal guides
Tailor-made tasty recipes
Guided weekly exercise plans
Cognitive therapy challenges
Weekly support community

£180

One off payment

Sign Up for Standard
Contact Us

BESPOKE

Advanced testing
Individual meal guides & recipes
One to one support meetings
Bespoke exercise plans
Dedicated expert support

POA

Custom plans

Book a Call
FAQs

Got a Question?

Diagnostics

YOUR HEALTH
METRICS

Men’s Health

MALE HEALTH &
HORMONE INSIGHTS

Gain a clearer understanding of your hormonal health with targeted testing focused on testosterone and key supporting markers.

Male Hormone Profile: £198
Details
Women’s Health

TARGETED WOMEN’S
HEALTH TESTING

Support your health with focused at-home blood tests designed around the key changes women experience at different life stages.

Hormone Screen (20-35): £98
Menopause & Heart Health (40-45): £140
Details
General Health Profiles

COMPREHENSIVE
WELLNESS TESTING

Take control of your wellbeing with a range of blood panel options designed to give you valuable insights into your overall health.

Core Wellness Check: £225
Advanced Profile: £285
Details
Experts

YOUR Expert Team

JON WARD

Soft Tissue Therapist & PT

An experienced therapist specialising in the relation of soft tissue with movement in a sporting environment, as well as everyday living. Jon is always looking to pass on his knowledge of the body and its reaction to exercise in an enjoyable and simple way.

TONI OSMASTON

Nutritional Therapist

Over 15 years of experience in the nutrition and psychology fields, Toni is passionate about helping people transform their health through nutrition and mindset change.

STUART LAWRENCE

Osteomyologist

Stuart is a highly qualified therapist, and qualified in a range of techniques including manual therapy, Pilates, acupuncture and myofascial release techniques.

12 weeks from now, you’ll wish you’d started today

Join the next cohort, or ask us anything first. Real people, real answers.

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