Fuel, Recover, Repeat Check-In

Daily Check-In by Liam Donnelly

Standing in the kitchen before your first session?

I text you one food or drink move before you head out.

One small kitchen move. The morning feels less rushed.

Show me how

This is for you if

You train a lot but have little time to support it.
You head out before eating anything.
You finish sessions with no food ready at home.
You forget drink or simple carbs for longer work.
You hit back-to-back days without getting enough sleep.
You want my check-ins in your pocket.

I’m in

Why I made this

I'd finish a hard session, get home, and realise I'd winged recovery. Tomorrow felt heavy. So I built this: no tracking, takes a minute, and actually moves the needle.

— Liam

Send me the check-in

What you get

Daily pre-session prompt

Before your first session, pick one food move.

Post-session food reminder

When you get home, make recovery less of a scramble.

Simple carbs pack checklist

Longer session coming? Pack drink or candy first.

Sleep protection nudge

Back-to-back day tomorrow? Notice bedtime tonight.

DONE check-in

Reply with what supported the work you did.

Show me what I’ll get

How it works

For 21 days, I text you easy prompts via WhatsApp. You do them & reply DONE.

Takes minutes - creates change.

Lock in

Why this works

Small doable tasks drive action. Action leads to small wins. Wins encourage repetition.

21-day repetition builds habits & gets results.

Let’s do this

No food rules. Just one practical check-in around today’s training.

Keep it practical

Build your training-support rhythm

$29 one-time

I’ll keep your food, drink, recovery, and sleep basics visible.

Included:

21 days of WhatsApp check-ins
Pre-session food prompts
Simple carbs and drink reminders
Post-session recovery nudges
Sleep and recovery check-ins

Not clicking at any point? I refund. No form. — Liam

You’ll know what support action you completed today.

Start now - $29

Secure one-time payment.
Delivered via WhatsApp

What I'll send you

It’s before your first session. What’s in the kitchen?

Make a bowl of overnight oats before you head out.

No oats ready? Grab a bagel before the door.

You: DONE

Good. You didn’t wing the session.

Longer ride today? Check your bottle and jersey pocket.

Pack sports drink and simple carbs like candy.

No candy? Put juice in your bottle before leaving.

You: DONE

That’s fuel ready for the bike.

Back-to-back long days? Tonight’s sleep matters.

Put your phone down and set out tomorrow’s breakfast.

If breakfast can wait, fill a bottle for the morning.

You: DONE

Good. Time to recover tonight.

Start the chat with me

FAQ

Q: Is this a personalised nutrition plan?

A: No. I send practical check-ins around your own training day.

Q: What if my training changes?

A: Use the prompt around the session you actually do.

Q: What if I miss a check-in?

A: Reply when you can. Pick one small support action next.

Q: Do I need to track food or macros?

A: No. I keep it around food, drink, recovery, and sleep basics.

Q: What if I’m already overwhelmed?

A: Keep it small. One useful action is enough for today.

Q: What am I paying for?

A: My check-ins keeping your training support visible for 21 days.

I’m ready to check in

Support the work. Then do it all again tomorrow.

I’ll support the work