Lose body fat, transform your energy, and finally build a healthier life that sticks.
- ✓Strength training online, four mornings a week. For beginners through to intermediate – no expensive equipment required.
- ✓Nutrition based on real food. A proven approach built on nourishment first, not deprivation.
- ✓Habit coaching for the messy weeks. Deal with the “bad” habits and the stress and emotional eating and drinking that undo everything else.
First week free · No card needed · Start this week
First, understand why your efforts so far have felt disappointing
Five markers. Two minutes.
Five markers of insulin resistance. Tap any that sound like you – it’s completely private, nothing is sent anywhere.
☛ Select · tap any that sound like you
0 of 5 selected
Tap the markers above that sound like you.
Score 2 or more and you are likely what’s called insulin resistant – which means your body probably isn’t using fat for fuel.
This programme is built to change that.
What a week actually looks like
Four mornings. Half an hour each.
Live at 6:30am, Monday to Thursday. You don't have to make all four – pick the mornings that fit your week and book them in the app.
Plus two coaching sessions that aren't workouts at all:
Let's deal with the obvious
What people worry about before they join.
Your coaching team
Hi, I’m Darren.
If you’ve tried plenty of things before and yet – here you are.
You need something that feels personal, not generic. Something that deals with the real reasons you struggle. And something that’s actually been proven to work.
My life’s work has been creating transformational change in health and fitness.
- I own a studio, with trainers, where we run this challenge.
- I run it online with Allison.
- We deliver it inside companies, as corporate health and wellbeing.
- And I’ve taught other health and fitness professionals to do it too – more than 3,000 of them.
The Ultimate 10-Week Challenge is my signature programme.
And the first week is free – so you can try the whole thing before you commit to anything.
You won’t only be coached by me.
Featured · Partner
Allison Rumgay
Women’s Health & Fitness Coach
Specialising in women’s nutrition and the menopause transition – helping women train, eat and feel their best through every stage. Allison leads the live strength sessions inside the 10-week challenge.
- BA Sports Science
- Personal Trainer
- Online Coach
- 30+ years experience
More about Darren & AllisonQualifications, background and where you’ll have seen us →
Truly transformational. But don’t take our word for it.
The first week is free.
See how it works, meet the group, and feel the difference before you decide anything.
Start your free week →No card needed. Nothing to pay to start – and if you stop at the end of the free week, it costs you nothing.
How the free week worksWhat you get, when it starts, and what it costs after →
Nothing to lose – except the stone and a half our last group averaged.
And everything to gain. Strength, energy, and feeling like yourself again.
Common questions
Everything else.
I’ve been eating better and moving more – so why isn’t anything changing?
Because a calorie deficit is only half the story. Your body can close that gap two ways: burn its own stored fat, or quietly slow your metabolism down instead. If you feel cold, tired and hungry and the scales have stopped, it has chosen the second one. That choice is driven by your hormones – chiefly insulin – and it can be changed.
How do I know if I’m insulin resistant?
Start with the five markers on this page: a waist more than half your height, a doctor already using the words prediabetic or type 2, blood pressure or cholesterol medication, worry about memory and mood, and a weight pattern that goes down, comes back and is now stuck. Two or more makes insulin resistance very likely. An HbA1c blood test from your GP will confirm where you sit in terms of blood sugar. But problems with insulin often begin decades before that test shows anything. If in doubt, take back control today.
Do I need any equipment?
Nothing you need to buy. Floor space enough to lie down and stretch your arms out, and a couple of filled water bottles – they work perfectly well as your first weights. If you already own dumbbells or a resistance band, bring them. We add proper load when you’re ready, not before.
What if I can’t make 6:30am?
You don't have to make all four mornings – two is a good week. Sessions are booked in the app so you pick the ones that fit. Headroom runs Wednesday evening at 8pm, so there's always something in the week that isn't a morning.
I've never lifted a weight. Is this really for me?
Yes, and honestly you're who it was built for. Every session starts at complete beginner and everything is shown, coached and scaled live. Your camera can stay off. Most people arrive convinced they'll be the least capable person there – nobody is watching, and nobody is judging.
How is this different from an app or a YouTube programme?
It's live, and there are two coaches in the room who can see you. An app can't tell you your knee is caving in, can't notice you've gone quiet for a fortnight, and can't answer the question you're slightly embarrassed to ask. That's the entire difference, and it's the reason this works when those don't.
Does this work if I’m on Mounjaro, Ozempic or Wegovy?
Yes – it’s built to work with or without a jab. A GLP-1 quietens appetite, but it doesn’t decide what you eat, protect your muscle, or change your habits for when you stop. Used alongside the right dietary change, the jabs can work well. Used instead of changing anything, the weight tends to come back.
Do I have to come off my medication?
No – and please don’t change anything on your own. This is nutrition, strength training and habit change. Every decision about metformin, blood pressure tablets, statins or a GLP-1 stays with your GP, pharmacist or prescriber. What often happens is that as your numbers improve, they review your doses with you. And besides – medication should help you take back control, not be the control.
What does it cost?
The first week is free – no card, no commitment. After that it's £450, or 3 × £150 monthly, which works out at about £45 a week. Nothing is due until the free week ends, and if you stop there it costs you nothing.
When can I start?
This week. The live 6:30am sessions are open to you from the moment you register – you don't wait for a start date. A new 10-week challenge begins every month, and we'll tell you which one is yours.
Is it just for women?
No. Allison specialises in women's health and a good proportion of the group are women in midlife, but the programme is for anyone over 40 who wants to get stronger and lose fat without joining a gym.
This programme supports nutrition, training and lifestyle change. It is not medical advice and does not replace guidance from your GP, pharmacist or prescriber. If you have an injury or a health condition that affects exercise, check with your GP before starting.
