Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Total Transformation: 90 Days
The 90-day challenge that targets your body, nutrition and mindset—so real change sticks long after day 90.
A 13-week plan mixing strength, cardio, nutrition education and mindset work to deliver visible, sustainable results. AI personalises your programme to your ability, equipment and schedule, while a professional team monitors your progress and fine-tunes every stage. No crash diets or outlandish promises—just real, data-backed progress.
Plan structure
Stage 1 — Foundation (Weeks 1–4)
Master the basics: exercise technique, a habits audit and baseline tracking for steps and sleep. Start with a gentle calorie deficit (eating slightly less than you burn) and anchor habits that take just 2 minutes—focus is on sticking with it, not doing it perfectly.
Stage 2 — Building (Weeks 5–9)
Increase intensity gradually: progressive overload in strength, steady cardio (zone 2), and a short, optional HIIT session depending on your level. Lock in 2–3 core nutrition habits and work on stress management, with a deload week at week 9.
Stage 3 — Consolidation (Weeks 10–13)
Controlled intensity peaks and practice for maintenance—the last week looks like real-life after the plan. You finish with a written relapse-prevention plan so your results last past day 91.
Professional support and progress tracking
AI adjusts every session and target to your data, with a coach and nutritionist reviewing your progress every fortnight; psychology support available if needed. The app tracks training, meals, mood and sleep—so decisions are based on your real numbers.
What's included
- 13-week plan in 3 progressive stages: Foundation, Building and Consolidation, ending with a week to rehearse life after the programme
- 3 full-body strength sessions + 2 cardio sessions per week, all adjusted by AI to your level, equipment and diary
- Nutrition education without fixed menus: Mediterranean-style template, calorie target tailored to you and a bite-size, practical mini-lesson each week
- 10 minutes a day of guided mindset practice, and a weekly habits session using cognitive behavioural techniques
- Track your training, meals (with photos), mood, sleep and steps in the app for progress you can see—not just feel
- Genuine support: coach and nutritionist review your journey every fortnight and tweak your plan, with psych support if needed
Benefits
- A realistic, safe pace of progress, in line with WHO guidance and Spanish clinical guidelines, that’s manageable beyond week 3
- You learn to eat well on your own: by the end, you’ll be able to build balanced meals, read food labels and eat out without a set menu
- Mindset is the game-changer: forming habits takes on average 66 days—so this programme is built around that window
- See measurable progress in the app: strength, activity, nutrition, mood and sleep, tracked week-by-week
Recommended for
Your typical week
Monday, Wednesday, Friday: full-body strength (45–55 min, perceived effort 6–8). Tuesday: zone 2 cardio (30–40 min brisk walk, bike or elliptical). Thursday: active rest with 15 min mobility. Saturday: optional short HIIT (15–20 min) or light cardio. Sunday: rest. Daily goal: 7,000–9,000 steps.
Personal calorie target with moderate deficit (300–500 kcal) and protein at 1.6–2.2 g/kg split across 3–4 meals. Template plate: half vegetables, quarter protein, quarter wholegrain or pulses, extra virgin olive oil. Simple photo log 5 days a week, one planned free meal, fortnightly weight check with your nutritionist and a mini-lesson each week (labels, shopping, batch cooking, eating out).
Each day: 1-minute mood and energy check-in on the app, plus 10-minute guided practice (breathing, mindfulness or body scan, phase-dependent). Weekly: a 20-minute habits session focused on a strategy—realistic goals, 'if-then' plans, handling all-or-nothing thinking after lapses, and sleep hygiene. Fortnightly review with your designated professional.
Qué puedes esperar
- Weekly weight tracking in the app, at a safe, sustainable pace of 0.3–0.7 kg per week; more aggressive targets are blocked, your plan is reviewed biweekly with your nutritionist
- Strength progress tracked in key moves (squat, push, pull and hip hinge), comparing week 1 to current levels—so you see demonstrable gains from your own starting point
- Monitoring against WHO fitness recommendations (150–300 min per week plus 2–3 strength sessions), all checked in the app each week
- 3 daily habit streaks tracked in-app (protein and veg at main meals, 7,000+ steps, 10 min mindset work), plus your self-reported energy and stress levels, before vs after
Who this plan is NOT for
- People with an eating disorder or history of one: the focus on tracking and weight may be unhelpful; we advise seeing a healthcare professional
- Pregnant or recently postpartum: specific plans with appropriate supervision are available
- Unmanaged cardiovascular or metabolic disease without prior medical approval
- Anyone expecting to lose 10 kg in a month or looking for crash results: this plan doesn’t promise, or allow, extreme weight loss
This is a general wellbeing programme and does not replace personal medical, nutritional or psychological advice. If you have a diagnosed condition (cardiovascular, metabolic, hypertension, diabetes), are pregnant or recently postpartum, have a current injury or a history of eating disorder, consult your doctor before starting. Stop exercise and seek medical help if you have chest pain, severe dizziness or acute joint pain. Results vary with starting point, adherence and individual factors; no specific outcome is guaranteed.
Frequently asked questions
What results can I expect in 90 days?+
It depends where you start and how consistent you are, so we can’t guarantee figures. We do monitor your progress against safe, realistic benchmarks: gradual, steady weight loss (typically 0.3–0.7 kg per week), measurable strength gains on key movements, and long-term progress with activity, nutrition and rest habits. Steer clear of anyone promising 10 kg lost in a month—that’s neither safe nor sustainable.
Do I need a gym for the 90-day challenge?+
You don’t need a gym. The AI adapts your plan to what you have: you can train at a gym, at home with a pair of dumbbells, or with very little equipment. The key is making sure your 3 strength and 2 cardio sessions fit your life—not the other way round.
Is it a strict diet with fixed menus?+
No. We focus on food education via a Mediterranean-style template: learn to build your meals, set calorie targets with your nutritionist, and handle real-life situations like eating out or the weekly shop. You’ll have one planned free meal each week and no foods are banned.
How is this different from other 90-day challenges?+
Most 90-day programmes just combine training and diet—often with hype and supplement sales. Triwell includes the crucial mindset pillar, which is key to lasting change. You work on habits with cognitive-behavioural tools, stress and sleep management, and the whole plan is AI-personalised and professionally monitored.
Can I do this if I’ve never trained before?+
Yes. This programme is open to all levels and the first stage is about learning technique and forming habits—not intensity. You’ll start with loads and durations set for you, and HIIT is completely optional, only added if your initial screening and level fit.
What happens after the 90 days?+
The final stage prepares you for just that: week 13 mirrors post-programme life, and you’ll close with a written relapse-prevention plan. The aim isn’t just to finish a challenge, but to leave knowing how to train, eat and manage stress confidently—plus carry on with another Triwell plan if you want ongoing support.
Start your Total Transformation: 90 Days
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