DOMAFACTORY · Guide
Lifestyle change for busy weekdays: start with a manageable week
Start your lifestyle change with a plan for a week you can complete alongside work. Write down the time available for training, your opportunities to shop and prepare food, and how you will review the steps you complete.
First, map out your own week
Choose a typical working week and look at where movement, shopping and food preparation can fit. Someone working from home needs a different plan from someone who travels frequently or gets home at irregular times. Start with your daily circumstances before choosing a training programme or meal plan.
Record three things: which days you can train, when you can focus on your meals, and when you will review your week. This is not a ready-made diet or training workload; it is the organisational foundation for the plan you make later.
Choose a training programme to fit your schedule
The home training you choose fits your week when you have the equipment and enough time for the full programme. The introductory kettlebell programme, for example, involves five 20–40-minute sessions a week; the hybrid programme involves four 30–50-minute workouts a week. Do not arbitrarily shorten these time commitments just to fit them into your calendar.
If you first want a structure for practising one movement regularly, explore the free home office programme for a starting point. Our guide for desk workers can help you organise movement during the day.
What can the calorie calculator do, and what can’t it do?
The free calorie calculator estimates your energy needs and goal-related values from the data you enter. An estimate is a starting point, not a precise measurement: your daily activity and the accuracy of your inputs affect how useful it is for you.
A calorie target is not a meal plan. Shopping, choosing foods, preparing them and accounting for individual needs require separate planning. Special dietary requirements, illness or difficulties with eating may call for personalised professional support.
How does the weekly meal planner fit in?
Workshop membership also includes a customisable weekly meal planner. You can adjust the plan; before using it, check that the selected foods and ingredients meet your own needs. It is a tool for independent planning; membership does not include personal dietitian consultations.
When planning, consider which days you can cook, when you need to prepare ahead and which foods you can actually obtain. Part of the meal planner’s value is helping you organise a week you can carry out.
A weekly planner you can fill in now
| Area | What should you write down? | What should you review? |
|---|---|---|
| Training | Programme name, time slots and required equipment. | Which sessions did you complete? Where did you encounter difficulties? |
| Movement during the day | Between which work tasks can you stand up or walk? | Which transitions worked in your actual working day? |
| Meals | Shopping and preparation times, and meals you can realistically make. | What fitted in, and what needs simplifying? |
| Weekly review | A short slot to review your experience. | What is one specific change to make next week? |
You can copy the table onto paper or into your own notes. The aim is to use concrete experience at the end of the week to decide how to continue.
What do you get in the DOMAFACTORY Workshop?
The Workshop brings together training programmes, exercise tutorial videos, an exercise video library, nutrition and lifestyle resources, and a customisable weekly meal planner. Programme personalisation is based on the inputs required by the chosen app, with calculations performed in your browser.
Membership is for independent use. Personal training or consultations can be arranged separately on an individual basis. You can find current monthly and annual subscription prices and renewal terms in the overview and during registration.
Frequently asked questions
Do I need to change everything at once?
You can start with a planned week that clearly sets aside time for training, meal planning and reviewing the week. Shape your next steps around your own experience.
Will the calorie calculator remain free?
Yes. The calorie calculator is available without registration or a subscription. The customisable weekly meal planner is included in Workshop membership.
Can weight loss or results by a deadline be guaranteed?
No. Results and the pace of progress depend on individual factors and how you put the plan into practice; the calculator and online programme do not guarantee results.