The first week is free - no card, no commitment. After that it's GBP 450, or 3 x GBP 150 monthly, which works out at about GBP 45 a week. Nothing is due until the free week ends, and if you stop there it costs you nothing.

The Ultimate 10-Week Challenge

The nutrition shift that dramatically improves your energy, your wellbeing and your weight-loss results.

Fully online · First week free

For people who are already active – and still aren’t seeing the results their effort deserves.

✓Online coaching and accountability. A real coach, a weekly check-in, and a personal reply – not a tracking app.
✓A bespoke, proven approach. Tailored to you, and built over thirty years of doing this for a living.
✓Optional live strength training. Every morning, Monday to Thursday – we’d love to see you there.

“I had started to believe my body just wasn’t going to lose weight, as I already exercised most days. Then I lost 8kg in 10 weeks. Amazing! The nutrition really is the key.”

Sophie

Start your free week → What a week looks like

First week free · No card needed · Start this week

You’ve already done the hard bit

Staying active is the part most people never manage. You’ve cracked it.

Which is exactly what makes this so frustrating. You’re doing the thing everyone is told to do – and the scales aren’t interested.

1Exercise is a weak lever for fat lossIt’s superb for your heart, your head, your strength and your sleep. As a way of creating fat loss on its own it has always been oversold – an hour’s effort is easily undone by a normal evening.

2Exercising on high insulin doesn’t release fatWhile insulin is high, fat release is switched off. You can work hard and still be running on the food you ate rather than the fat you’re carrying – which is why you finish ravenous.

3Nourishment always beats punishmentAnd it isn’t really a question of creating a calorie deficit – it’s barely a game of calorie control at all. Give your body what it needs and it will give you what you want. Deprive it and it will quietly slow you down instead.

Fix the food. Keep doing what you enjoy. Then watch what happens.

So let’s get to why your efforts so far have felt so disappointing. The activity below takes two minutes.

Two minutes · Completely private

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.

It will transform your energy.

It will dramatically transform your physical and mental health.

And the results you achieve will stick.

What a week actually looks like

Two coaching sessions. Strength training optional.

The two that matter most for you are The Huddle and Headroom – neither is a workout. The live strength sessions are there if you want them, and entirely optional if you’d rather stick with what you already do.

MonTueWedThu FriSatSun

Live strength training runs Mon–Thu at 6:30am – entirely optional. These two are the ones to keep free:

The StudioMon–Thu · 6:30amThirty minutes of live strength training with Coach Allison. From beginner level to intermediate – scaled as we go.

The HuddleTuesday · 7:30amHalf an hour to sort out the week ahead. Bring whatever got in the way – that's what it's for.

HeadroomWednesday · 8:00pmThe half hour where the hard part gets easier. No workout, no kit. A topic, then your questions.

Let's deal with the obvious

What people ask before they join.

“I don’t want another diet.”Good, because this isn’t one. No shakes, no meal replacements, no weighing. The whole approach is built on eating enough of the right things rather than less of everything.

“I already do Pilates and classes – would the strength sessions still help?”Very likely, yes. Pilates, yoga and most classes are excellent for movement and control, but few of them load your muscles enough to build or protect them – and muscle is where fat gets burned. Don’t take our word for it though: register, come to one or two, and judge for yourself before you commit to anything.

“I already eat healthily.”Most people who come to us do. But eating healthily and eating optimally for fat loss aren’t always the same thing – and eating healthily and eating to properly nourish an active life aren’t necessarily the same thing either. That gap is usually where the problem is.

“I’ll start well and then stop, like last time.”Probably the most honest worry on this page. It’s exactly why The Huddle and Headroom exist – they’re built for the weeks that go wrong, not the weeks that go well.

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.

Start your free week → What’s inside the 10 weeks →

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 →

Proven exactly this way

We ran this with a team at NFU Mutual – entirely online, no studio, no gym. Nutrition and accountability only.

The results were some of the best we’ve had.

Truly transformational. But don’t take our word for it.

Ready?

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.

Rather talk it through first? Book a call →

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.