Yes.

There is no financial cost to take part in Project 90.

There are:

No joining fees

No subscriptions

No required purchases

However, Project 90 does require commitment, time, and consistent participation over the full 12 weeks.

The project is free financially — but it is not passive.

Project 90 is a publicly documented health project.

Participants take part at no financial cost in exchange for:

Committing to the full 12 weeks

Engaging honestly with the programme

Allowing all parts of their journey to be documented and shared (with clear consent) to inspire others watching online

This documentation is what allows Project 90 to exist without charging participants.

No gym required — participation does not depend on gym access, workouts are done from home.

·  No equipment required:

·       Core emphasis is movement, consistency, and cardiovascular effort.

·       Live Zoom workouts are primarily bodyweight-based.

·       Household items are used creatively and accessibly (e.g. towels, tins, cushions, blankets).

Ages 18–81 

Project 90 is designed to fit around real life, while still requiring enough activity to create real change.

Weekly training commitment

Each week, participants complete a minimum of 3 structured workouts, each lasting around 50 minutes:

2 live online workouts (chosen from 4 available sessions each week)

1 additional workout provided in the app

If you prefer, you’re welcome to attend all 4 live workouts in a week instead — the minimum requirement is two live sessions, with flexibility on the third.
You will also be required to hit your daily / weekly step count.

Yes, everything is done online. This includes:

Introductory calls

Health screening and onboarding

Live workouts

Weekly check-ins

App access and tracking

Community support

You can take part from anywhere as long as you have an internet connection.

That’s completely okay — but Project 90 may not be the right fit for you.

Public documentation is a core part of how Project 90 works and how it is delivered at no financial cost.

If someone is not comfortable with their journey being recorded or shared in this way, there is no pressure and no judgement — they simply won’t be invited to take part.

This is discussed clearly before the programme begins so there are no surprises.

Yes, including people who haven’t exercised in years or people who have never exercised.

Project 90 Plus is best suited to participants who:

Want more detailed tracking and feedback

Would like additional structure around habits or nutrition awareness

Appreciate higher-touch guidance alongside the core programme

Want extra support during challenging weeks

There is no pressure to upgrade, and choosing not to use Project 90 Plus has no impact on your ability to complete Project 90 successfully.

Who is Project 90 Plus best suited to?

Project 90 Plus is designed for Team Members who want to leave nothing to chance and move from participation to high-precision results. It is best suited for you if:

·       You want a "Coach in your pocket": You value 1-to-1 personalised feedback via the app rather than just group-based guidance.

·       You need technical "SOS" support: You want the security of having two 1-to-1 SOS calls per month to navigate personal hurdles or technical roadblocks.

·       You are a data-driven mover: You want to sync your Apple Watch, Garmin, or MyFitnessPal to the project hub so we can see "under the hood" of your daily activity.

·       You want to master your fuel: You are ready to follow specific calorie and protein targets using our in-app food logger and barcode scanner.

·       You want to build long-term independence: You want a bespoke "Life After Project 90" plan to ensure you keep your results long after the project ends.

There is no pressure to upgrade; Project 90 is a complete, standalone success on its own.

Project 90 Plus is an optional add-on for people taking part in Project 90 who want more structure, deeper tracking, and additional personal support during the same 12-week journey.

It runs alongside Project 90 and does not replace it.

Project 90 Plus exists for people who want some extra guidance — Project 90 Plus is not a requirement to succeed.

No.

Project 90 on its own is a complete package.

Participants can make meaningful progress by following the core programme, attending live workouts, completing their weekly check-ins, and staying consistent with movement.

Project 90 Plus is optional and is not required to complete Project 90 or achieve positive outcomes.

While Project 90 provides the training and the team, Project 90 Plus provides the high-touch "navigator" tools:

Direct SOS Access

2 x 1-to-1 Support Calls per month for urgent guidance.

Device Integration

Full syncing with Apple Watch, Garmin, and MyFitnessPal.

Nutrition Hub

 Personalised Calorie & Protein targets with an in-app food logger.

1-to-1 Feedback

 Direct, personalised coaching responses to your weekly app data.

Habit Tracking

 Advanced tracking for water, sleep, and daily habit streaks.

Priority Support

 Faster response times to questions via the messaging hub.

Project 90 is completely free to join and complete as a Team Member.
For those who want to unlock the high-performance "Navigator" tools, we offer two simple ways to access Project 90 Plus:

·       The Commitment Option: A one-off payment of £99 for the full 12-week project (Best Value).

·       The Monthly Option: £39.99 per month for the 3 month duration of the project.

Why is there a cost for Plus? 

While we provide the training and the team for free, the Plus tier covers the additional technology costs for device syncing (Apple Watch/Garmin), the nutrition database software, and the dedicated time required for your twice-monthly 1-on-1 SOS calls and personalised feedback.

Do I need to pay this to succeed? Absolutely not! Project 90 is a complete, standalone health project. The Plus tier is simply an optional "extra layer" for those who want deeper data and higher-touch personal guidance.

Don't worry! No gym or fitness environment is required; everything can be done from home.

You will be able to use household / everyday items:

·       This is not about building muscle size or lifting heavy weights.

·       It’s about moving more, building confidence, and improving health markers.

If you DO have equipment or gym access:

·       This is identified during the intro call.

·       Programmes are tailored in the app to what you have available to you, and your current ability.

·       Live sessions still work because these are done from home.

Project 90 may be suitable for people with certain long-term health conditions, depending on the condition and individual circumstances.

As part of the onboarding process, all participants complete a health screening (PAR-Q) and discuss any existing conditions during a short introductory call.

'Daughter' is qualified to work with people with long-term conditions within her professional scope, and all exercise is adapted appropriately where suitable.

If a condition falls outside professional remit, or if exercise is not currently appropriate, participation may be postponed or declined in the interest of safety.

In many cases, yes — with appropriate screening and sensible adaptations.

Exercise is widely recognised as beneficial for general health, including cardiovascular health. However, Project 90 does not provide medical advice, diagnosis, or treatment.

If you have high blood pressure, high cholesterol, or are taking prescribed medication, this will be discussed during onboarding. You may also be advised to confirm with your GP that regular exercise is appropriate for you.

All training is delivered conservatively, with a focus on safe movement, gradual progression, and listening to your body.

Previous injuries or joint pain do not automatically exclude you from Project 90.

During the intro call and onboarding process, we’ll discuss:

The nature of your injury or pain

Whether it is current or historical

Any limitations or movements to avoid

Workouts are demonstrated with both standard and scaled options, allowing participants to train safely within their own range of motion.

If an injury is recent, unresolved, or limits safe participation, we may recommend delaying participation until it’s appropriate to return to exercise.

If you are generally fit and healthy, speaking to your GP is not usually required.

However, if you:

Have a long-term health condition

Are taking medication that affects exercise tolerance

Have concerns about starting exercise

…you may be advised to check with your GP before beginning Project 90.

We are always happy to pause onboarding until medical clearance is confirmed if needed.

Safety is a core part of how Project 90 operates.

This includes:

Mandatory health screening (PAR-Q) before starting

Clear onboarding and expectation setting

Regular check-ins via the app

A verbal check at the start of every live workout to confirm no new injuries or issues

Clear coaching cues and demonstrations

Scaled exercise options shown in every session

Encouragement to stop or modify exercises at any time

Participants are always reminded that they are responsible for listening to their own bodies and working within their own limits.

You’re required to complete a minimum of 3 workouts per week:

2 live online workouts

1 additional workout provided in the app

There are 4 live workouts available each week (morning and evening options), and you can attend any 2 - 4 that suit your schedule.

Both.

Live workouts are delivered via Zoom - 4 per week - all project 90 team members are welcome.

All live sessions are recorded

Additional workouts are available inside your app portal, the workouts are tailored to your fitness level and abilities.

This gives you flexibility while still keeping accountability.

Life happens — flexibility is built in.

If you miss a live workout, you can attend another session that week

Because there are 4 live sessions available, you have options

The goal is consistency over time, not perfection week-to-week.

Repeated non-engagement without communication may trigger a check-in conversation, but missing an occasional session and catching up is not a problem.

Participants also attend one weekly group check-in call, lasting around 30 minutes.

Two check-in sessions are available each week (morning and evening). You attend one.

These sessions are supportive, practical, and focused on:

What went well

What felt challenging

What to focus on next week

·       Total time commitment

·       Most participants spend approximately 3–4 hours per week on structured sessions, plus daily walking or movement completed in their own time.

·       Project 90 isn’t about doing everything perfectly — but it does require consistent participation.

·       Why these matters

·       Project 90 is built to create results through regular movement, not just short workouts.

Yes.

All Project 90 participants get access to the Dad & Daughter Fitness training app.

The app is the central hub for the programme and is used throughout the full 12 weeks.

The app is used for:

Accessing your workout programmes

Logging completed workouts

Tracking daily steps

Submitting weekly check-ins

Viewing progress over time

Communicating key updates from Dad & Daughter Fitness.

Everything you need for Project 90 lives in one place.

Accountability in Project 90 works in three connected ways:

Daily movement tracking You log your daily step count in the app. Step targets are realistic and based on your starting point. This keeps movement consistent between workouts

Workout completion All workouts are logged in the app. Both live sessions and app workouts count

Weekly accountability call One 30-minute group check-in per week. You attend one of two available sessions. Focus is on consistency, not judgement

Together, these create structure without pressure.

Yes.

Support is provided through:

The app (workouts, tracking, updates)

You can be added to the private WhatsApp that is used for group:

Encouragement

Motivation

Accountability

Celebrating effort and consistency.

Coaching and problem-solving happen via the app and live sessions — not private messages.

No — not as part of Project 90.

Project 90 is a group-based programme built around structure, accountability, and shared experience.

One-to-one coaching is not included in Project 90.

Optional support is available separately through Project 90 Plus, but it is not required to succeed in Project 90.

No.

There is no obligation to continue after Project 90 ends.

Once the 12 weeks are complete:

You are free to continue training independently

Optional continuation support may be available

Choosing not to continue is completely fine

Completing Project 90 is considered a success in itself.

Project 90 is a publicly documented health project.

This means that, with clear consent, all parts of the journey — such as progress updates, reflections, photos, and short video clips — can be shared publicly to inspire others to improve their health.

The focus is always on honesty and encouragement, never on judgement, embarrassment, or comparison.

Some content from Project 90 may be shared online with consent.

This can include:

Short clips from live workouts

Progress updates or reflections

Before-and-after comparisons

Optional testimonials

Content is shared on platforms such as YouTube, Instagram, and TikTok, and is used solely to inspire others and document the project.

No content is shared without participants being informed, and consent is confirmed during onboarding.

No personal identifying details will be shared online, only first names will be used at all times.

Yes.

Participants who complete Project 90 will receive:

A Project 90 Completion Certificate

Better health metrics

Body recomposition

An invitation to share a short reflection or testimonial (optional)

This is not based on outcomes or appearance — it’s based on commitment, participation, and follow-through.

Yes, absolutely!

After Project 90, you may choose to:

Continue training independently using what you’ve learned

Take part in future projects

Explore optional continuation support, if available

There is no obligation to continue, and no pressure to sign up to anything further.

Project 90 is designed to stand on its own as a complete experience.