Your personal trainer, meal planner, and fitness BFF. All in one app.

Your strength plan, meal planning, and Rosie AI coaching in one app. Track weights and reps, use same-muscle exercise swaps and the rest timer, and learn from full coaching demos where available. Plan meals, build your grocery list, create recipes, and track water, supplements and daily wins. Rosie is there when you have a question or need help changing the plan.

Absolutely. You do not need to get fit before you belong in the weights section. Tell BFF your experience and equipment, and start with weights you can control. Your plan gives you exercises, sets, reps, written tips, and full coaching videos where available. Ask Rosie what a move should feel like, then log what you lift and build from there. You belong there on day one. With practice, you can become the woman who walks in knowing what she came to do. And if one of the guys asks for your tips someday? Try to act surprised.

Yes. Choose the equipment you have when you set up training. BFF supports gym and home setups. If you need another option, exercise swaps keep the same training purpose, and Rosie can explain how to use the equipment available to you.

Choose a 3-, 4-, or 5-day program and the weekdays that work for you. You can change the days without rebuilding your program. If a week leaves you less time, ask Rosie how to prioritize what you can do. Your saved plan will still be there.

Absolutely. Choose one breakfast to repeat, or several to rotate. Do the same for lunch and dinner. You can pick the meals yourself or generate a week from your saved preferences. Keep the meals you love and change the ones you don’t.

You don’t have to. Choose everyday meals the family can share and ask Rosie how to make extra portions. The grocery list covers the servings in your saved plan, so add what you need for extra people. BFF plans your nutrition; it does not prescribe diets for children.

No. You can repeat easy meals, choose recipes for the time you have, and prep only what helps. Ask Rosie what you could cook ahead or reuse in another meal. Your plan comes with a grocery list, so you know what to shop for.

Yes. Choose the meal, cooking time, and what sounds good. Membership includes five custom recipes per month across the recipe-generation tools. New recipes go through ingredient, estimated nutrition, and AI cooking reviews before they are saved. Keep your favorites and use them again.

Send a clear photo of your fridge, pantry, or freezer. Rosie identifies visible ingredients and tries to build a recipe from them. If there is not enough for a meal, she asks for more information. Check the ingredient list before cooking: a photo cannot confirm hidden ingredients, amounts, freshness, or allergy labels.

Calories, protein, carbs, and fat are calculated from ingredient quantities and nutrition data, rather than simply taking an AI-generated total. Custom recipes also pass AI cooking and nutrition reviews. The numbers are estimates: brands, portions and cooking change them. This is not human-chef approval, and not every recipe has been cook-tested.

Rosie is an AI fitness coach, created and trained by a certified personal trainer in her 40s who lives this lifestyle herself. Her guidance is built around evidence-based women’s training and health knowledge, including work by leading experts. That does not mean those experts personally trained or endorsed Rosie. She explains, encourages, and helps you plan; chat is not a live human trainer.

The growing library includes full approved coaching videos plus written exercise guides. Some videos are still being made. Available demos show Rosie coaching the whole exercise, with tips on how it should feel and what to avoid.

Tell Rosie what you are feeling. You can talk through a lighter session, simpler meals, or taking a rest day without treating the week as a write-off. She responds to what you share; she does not diagnose PMS or predict your cycle. New, severe, persistent, or disruptive symptoms belong with your healthcare provider.

If sleep, energy and your mood feel unfamiliar, you are allowed to ask for help. Rosie can support the training and food side: keep strength training manageable, simplify meals, and help you adjust after a rough night. She cannot tell you whether symptoms are perimenopause, balance hormones, or replace medical care. Talk with your healthcare provider about symptoms and treatment options.

You already know how to start. BFF helps you keep going when the week is imperfect. Miss a workout? Your program stays saved. Dinner changed? One meal does not cancel your progress. Tell Rosie where you are and make the next choice from there. Thursday is available, too.

Open Swap during your workout for alternatives with the same training purpose. Choose different equipment while keeping the muscle focus. Keep lifts you like long enough to practice them and build your weights or reps over time.

Log the weights and reps you complete. Keep practicing your saved lifts so you can compare sessions. More reps with good form, more control, or a little more weight are progress. The record helps you see changes you might miss day to day, without making the scale the whole story.

Your first 14 days are free, with a card on file. Cancel before the trial ends and pay nothing. Then it is $29.99 per month or $239.88 per year ($19.99 per month billed annually). Cancel anytime in your account’s billing settings.

Request a refund within 30 calendar days of your first successful paid membership charge. That first charge is refundable once per account. Renewals are not included.