Help

Open Profile → Subscription. You'll see the status there: “Active until …” or “Renews …” with the date of the next charge.

If you subscribed on the website, the date is also in your account area.

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The workouts and the access are identical. The only difference is how the payment goes through.

Paying on the website

• Promo codes work here
• A one-off payment — no automatic charges
• The payment goes through your account area

Paying in the app

• A subscription that renews automatically
• Managing and cancelling happens on the app store or payment provider side
• Promo codes don't apply here

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1. Open your account area
2. Pick a plan
3. Enter the promo code in the code field and confirm — the price will update

If you came from a link in an email, the code is usually filled in for you. Just check that the total has changed.

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First thing to check: a promo code works only when you pay on the website, it doesn't apply inside the app.

• Subscribe in your account area, not through the app
• Check the code character by character — a stray space at either end breaks it
• Make sure the offer hasn't expired
• Check that the code applies to the plan you picked

Everything looks right and the discount still isn't counted — write to us with the code itself and we'll help you check out.

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Most of the time it's the bank declining, not us. A simple set of steps usually helps:

1. Try again in a couple of minutes
2. Check that the card has enough funds and that online payments aren't blocked
3. Try another card or another payment method

If the money left your account but the subscription didn't open, don't pay a second time — write to us with the date and amount.

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Open Profile → Subscription — you can change your plan there.

If you'd rather take a plan from the website, buy it in your account area. It switches on in the app once your current paid period ends.

Current plans and what's included in each are on the website.

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Yes. If this isn't the right moment — a holiday, a move, recovery — pay and write to us. We'll freeze your subscription until a date that suits you.

That way you can take a good price now and start working out later.

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The receipt is sent by the payment provider if you paid on the website, or by the app store if you paid inside the app. It goes to the email address used at checkout.

No receipt — check your Spam folder. If it isn't there either, write to us with the date and amount of the payment.

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You can sign in with one tap through Apple, Google, Facebook or VK, or by email address.

If you started in guest mode, that account can be turned into a full one — your progress stays with you.

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Access opens for the account the payment was made under. If the app shows a different address, the subscription won't be there.

1. Check the address in Profile → Settings
2. Compare it with the address from your payment email
3. Sign in with the right address

If you've been working out under one account, paid under another and don't want to lose your progress — write to us and we'll move the access over.

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In most cases the reason is a single one: the account email in the app doesn't match the email the payment was made under. Access is tied to the account.

1. Open Profile → Settings and look at which email address is shown
2. Compare it with the address your payment email arrived at
3. If they differ, sign in with the one you paid under

Two other reasons: the app hasn't been updated in a long time, or the payment went through a minute ago and hasn't landed yet.

Still nothing — write to us and we'll sort it out by hand.

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Check your Spam and Promotions folders first — the email is almost always sitting there.

1. Check that the address is typed without typos
2. Wait a couple of minutes and request the email again
3. Try signing in with Apple, Google, Facebook or VK if that's how you used to get in

The email isn't in any folder — write to us from the address your subscription is under.

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There's nothing to move by hand. Your subscription and progress are tied to your account, not to the phone.

1. Install the app on the new phone — store link
2. Sign in the same way as before: the same email address or the same social account
3. If the subscription didn't come through, open Profile → Subscription and tap restore purchases

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1. Sign in under the same account as before
2. Open Profile → Subscription
3. Tap restore purchases

If access didn't come back, you're most likely signed in under a different account — check the email address.

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Yes. A guest account turns into a full one — and your progress stays with you.

Just sign in with Apple, Google, Facebook, VK or your email address from the same app you've been working out in.

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Your course is picked by status. Choose the right status in your Profile and the schedule will change.

• For pregnancy you need to set your trimester — the schedule updates automatically when you move into the next one
• For recovery after birth you need to set your type of birth — the program depends on it

Not sure which course suits you — message us in the app chat and we'll help you choose.

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Your account area is the place where:

• you subscribe using a promo code
• you see the status and end date of a subscription bought on the website
• you can see the status and the end date of a subscription bought on the website

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Open Profile → Subscription — auto-renewal is managed there.

If you subscribed through an app store, you need to cancel it in that store's own subscription settings: the app can't cancel a payment on its behalf.

Can't manage it — write to us and we'll help.

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A subscription like this is cancelled in the store's own settings — the app can't do it for the store.

1. Open your account settings in the app store
2. Find the subscriptions section
3. Select MomsLab and turn off renewal

If you subscribed on the website rather than in a store, it's a one-off payment that doesn't renew by itself — there's nothing to cancel.

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No. Cancelling auto-renewal means one thing only: there won't be another charge.

Your access to workouts, nutrition and the rest stays until the end of the period you've already paid for. The date is in Profile → Subscription.

If you want to come back later, just subscribe again — you won't be starting from scratch.

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Yes. If working out isn't happening right now — illness, a work trip, a move — write to us and we'll freeze your subscription until a date that suits you.

That way your paid days aren't going to waste while you're not using them.

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Your account stays with you — it isn't deleted by itself. Deleting an account only happens if you ask us to.

What closes is access to the workouts and sections your subscription covers. When you subscribe again, you pick up from the same account.

If there's something important you want to keep before a break — write to us and we'll suggest the best way.

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Write to us from the email address your account is registered to and we'll delete it.

Cancel auto-renewal first if it's on — deleting an account doesn't stop a payment by itself.

If you just want a break rather than to erase everything, pausing your subscription is the better option.

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There's an unsubscribe link at the bottom of every email — one click is enough.

If it's simply too many emails, you can keep only the ones that help you hold your rhythm — write to us and we'll set that up.

Phone notifications are set up separately, inside the app itself.

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The app is in the App Store, Google Play, AppGallery and RuStore.

The easiest way is to open one link on your phone — it sends you to the right store itself.

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Open the app page — it sends you to the right store: App Store, Google Play, AppGallery or RuStore.

Without an update the new sections and features won't show up, even if your subscription is active.

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1. Update the app to the latest version — store link
2. Restart the app
3. If that didn't help, restart your phone

Still no luck — write to us and tell us your phone model and system version.

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It's usually the connection: the video streams online.

1. Check your internet — switch from mobile data to Wi-Fi or the other way round
2. Update the app to the latest version
3. Restart the app and open the workout again

If the video won't load on a good connection — write to us and name the workout.

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Plan

Workouts and your Schedule — a step-by-step plan for every week, built for your state. This is also where you tune the plan, save workouts offline and keep favorites.

Mindfulness

Breathing practices, meditations, daily tips, expert lectures and podcasts, working with stress and sleep.

Feed

The community: the workout feed, your Circle, challenges, the leaderboard and awards.

Nutrition

Lina AI, your food diary, meal plans and recipes, stats and achievements.

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Reminders are built around you: pick what to be reminded about and when. A tap on the notification opens the right section straight away.

Go into the notification settings and keep only what genuinely helps you hold your rhythm. It's the simplest way not to drop off in week two.

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Notifications are usually switched off at phone level rather than in the app.

1. Open your phone settings and allow notifications for MomsLab
2. Check whether Do Not Disturb or battery saving is on
3. Look into the reminder settings inside the app and switch on the ones you want

Everything's on and still nothing — write to us and tell us your phone model.

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The language is changed in your profile settings. Ten are available: Russian, English, German, Spanish, French, Italian, Portuguese, Serbian, Turkish and Ukrainian.

The switch goes all the way through: not only the interface changes, but the content, the emails and the notifications too.

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Start with the basics: regular movement, sleep, food and less stress. These are the things you can influence yourself, without waiting for the perfect moment.

It helps to prepare your body not “for a result” but for stamina: a strong back, a mobile pelvis, the habit of moving a few times a week. Everything after that is easier — in pregnancy and after birth.

MomsLab has a separate status for this: choose “trying to conceive” and your schedule is built around that job — gentle load, work for the pelvis and back, breathing and practices for anxiety.

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Yes, moderate regular movement is usually recommended while you're trying to conceive — it supports your body, your sleep and your mood.

One thing to keep in mind: exhausting workouts on top of a harsh calorie deficit aren't helping your body right now. Medium intensity a few times a week beats going all out and then doing nothing for two weeks.

The schedule for this stage leans on gentle strength work, pelvic mobility, the back and breathing.

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The cycle calendar builds a forecast of ovulation and your fertile window from what you log: the longer you keep the calendar, the sharper the forecast.

If you've chosen the “trying to conceive” status, a conception forecast appears next to it, along with a form where you can enter readings — basal body temperature, for instance.

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Basal body temperature is one of the readings that shows how your cycle behaves over time.

The MomsLab calendar has a form for those trying to conceive: you can enter temperature, test results and other notes there. Everything in one place instead of scattered notebooks and screenshots.

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The cycle calendar has a form for those planning a pregnancy: that's where check-ups and readings go.

The point is simple — keep everything in one place and feel more confident on this path, instead of collecting data across apps and bits of paper.

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Stress and chronic lack of sleep clearly affect how you feel and how your cycle runs — which is why working with them is part of preparing for pregnancy.

But don't tie stress directly to when conception happens: that's a conversation for your doctor, not for self-diagnosis. And definitely not a reason to blame yourself.

What genuinely lowers the background noise: a couple of minutes of breathing a day, regular movement and a sleep routine. The Mindfulness section has ready practices, meditations and lectures for exactly this.

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What matters right now is variety and regularity, not strict restrictions.

In the Nutrition section you can keep a photo diary and see how varied your food actually is. NutriElement shows which vitamins and minerals matter in your current cycle phase and across six areas of health.

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Crash diets while you're trying to conceive are a bad idea: your body needs resources right now, not a deficit on the edge.

Calmly changing habits is a different story: regular movement, enough protein, less chaos in your meals. The weight scenarios show that a body reaches a plateau in any regime — a good argument against extremes.

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Start with one action: set the “trying to conceive” status in your Profile. The app builds everything around that from there.

1. Open Plan and look at your Schedule for the week — nothing to invent
2. Fill in the cycle calendar: the dates of your last period, so the forecast can start
3. Add a couple of meals in Nutrition so Lina AI starts gathering data

For the first week it's enough to follow the schedule and keep logging. There's no need to make it complicated.

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In a normally progressing pregnancy moderate movement is usually allowed — and most often recommended.

This isn't sport in the usual sense: it's gentle work with your body, breathing, pelvic mobility, taking load off your back. Everything that makes pregnancy easier to carry and prepares you for birth.

In MomsLab the pregnancy schedule is tied to your trimester and updates automatically when you move to the next one — you can follow the ready plan or pick workouts from the library with a trimester filter.

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In the first trimester the focus is gently strengthening your body before the load to come, breathing, and easing anxiety. No impact, no jumping, no records.

This stretch is often the hardest to get through: nausea, exhaustion, mood swings. Moving here isn't about shape — it's about carrying this period more easily and recovering after the sick spells.

The first-trimester schedule in the app is built exactly for that — short sessions, breathing practices and lectures.

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In the second trimester you usually feel steadier, and the sessions get more substantial: release tension, work and relax the body gently, start preparing the pelvis for birth.

Back work, pelvic mobility, stretching and breathing all land well here. Your bump is growing, so positions on your stomach and exercises for the rectus abdominis drop out of the plan.

The schedule in the app updates itself as soon as you set the second trimester in your profile.

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In the third trimester the sessions work towards birth: opening the pelvis, elastic muscles, breathing and taking load off your back.

Sessions get shorter and calmer, with more supported positions. The third-trimester schedule refreshes every Monday, and there are lectures from obstetricians on how to prepare and what comes after.

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The usual crunches and exercises for the rectus abdominis aren't done during pregnancy — as the bump grows that kind of load stops being appropriate.

Instead you work with breathing, the deep muscles, the pelvis and the back. That's what preparation for birth and an easier recovery afterwards actually looks like.

The pregnancy schedule simply doesn't contain those exercises — the plan is built around your trimester, so there's nothing to strike out by hand.

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If your doctor hasn't given you restrictions, calm movement and breathing during morning sickness are often easier to handle than a whole day lying down.

The rule is simple: follow how you feel, not the plan. If it gets worse, stop. On bad days a short breathing practice or a meditation is plenty.

The first-trimester schedule is built knowing that you don't have energy every day: short sessions, gentle progression.

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Most often your back is reacting to the growing bump and a shifting center of gravity — the load on your lower back is simply different now.

What usually helps: gentle relief for the lower back, work on pelvic mobility, stretching, and attention to how you stand, sit and lift things.

The pregnancy schedule has back and pelvis sessions in every trimester — you can also find them through the body-part filter.

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Preparation rests on pelvic mobility, elastic muscles and breathing you'll be able to use during labour.

The third-trimester schedule is built for exactly this, and the Mindfulness section has short breathing practices: the point is to do them regularly, not to cram them in the final week.

The same place holds lectures from obstetricians — how to prepare and what happens after birth.

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Calm practices for settling down, sleep and focus work well — a couple of minutes a day rather than a marathon.

The Mindfulness section has 12 ready practices for different states and a builder where you can set your own rhythm of inhale, hold and exhale and pick a background sound.

Regularity matters more than length here: the breathing skill will serve you in labour and on the anxious days before it.

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Anxiety in pregnancy is an ordinary thing, and it doesn't mean something is wrong with you.

What usually helps: short breathing practices, a sleep routine, calm movement and clear information instead of endless forum reading. The Mindfulness section has practices, meditations and expert lectures for that.

Another thing that works is not being in it alone: the app has a community of women at the same stage.

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Your doctor names the exact date at your check-up after birth — there's no universal answer, too much depends on how the birth went and how recovery is going.

Something else matters more: coming back to load starts with breathing, deep muscle work and the pelvic floor, not with sport. Jumping, abs and strength work come later.

MomsLab has a 12-week recovery program called ZeroCore: at the start you choose the week you're beginning from, so the program fits how much time has passed since birth.

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Recovery after a C-section takes longer than after a vaginal birth, and the date you start working out is always agreed with your doctor: this is surgery, not only birth.

First you rebuild breathing and the work of the deep muscles, and load on the abdomen and the scar is introduced later and gradually.

It's important to set your type of birth in your profile — C-section. ZeroCore is then built with the surgery in mind, rather than “like everyone else”.

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ZeroCore is a 12-week recovery program after birth with gentle progression.

At the start you can choose the week you're beginning from: the program adjusts to how much time has passed since birth.

It's important to set your type of birth in your profile — vaginal or C-section. The program depends on it.

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Recovery doesn't start with crunches. First comes breathing, the deep abdominal muscles and the pelvic floor, and only then the usual load on your abs.

The reason is simple: after birth your abdominal wall and pelvic floor work differently, and early crunches often do the opposite — the belly doesn't go, and things get worse. With diastasis that matters even more.

In the ZeroCore program the exercises come in exactly that order, so you don't have to decide what's “allowed yet” yourself.

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Diastasis is a separation of the rectus abdominis muscles that often remains after pregnancy. It's not rare and it's not a sentence.

The trouble is that with diastasis, the usual crunches send the load to the wrong place: the belly can bulge more rather than draw in. So the work goes through breathing and the deep muscles, and the load builds gradually.

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The belly after birth goes not from crunches but from rebuilding the deep muscles, breathing and your overall routine — food, sleep, regular movement.

The order is: recovery first, strength work after. The ZeroCore program is built on that logic, and there's nothing for you to figure out yourself.

The pace differs for everyone and depends on the birth, your hormones, your sleep and how much resource you have right now. Comparing yourself to someone else's timeline is a bad idea.

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This happens to a lot of women after birth, and it's worth talking about rather than putting up with silently. It can usually be sorted.

You start with breathing and gentle pelvic floor work: what matters isn't how hard you squeeze but being able to relax and engage the muscles at the right moment. Impact load — running, jumping — only gets in the way at this stage.

In the recovery program these sessions come from the very first weeks, well before any strength work.

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Moderate exercise is usually fine alongside breastfeeding — your body doesn't “break” from it.

Things to watch: don't go into a harsh calorie deficit, drink enough water, pick a comfortable supportive bra and work out at a pace that feels right.

The recovery program in the app is built for exactly this period: the sessions are short, and you can split them up or move them.

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Calmly and without harsh diets. After birth, especially while breastfeeding, your body needs resources — a sharp deficit hits your energy, sleep and mood.

A simpler combination works: regular movement through the recovery program, enough protein and water, and sleep whenever it's possible.

In the Nutrition section you can keep a photo diary without weighing anything — genuinely doable with a baby in your arms. Lina AI shows what your diet is missing.

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With short sessions — and without guilt about the ones you skip.

The program after birth assumes your day is unpredictable: the sessions are short, you can move them and come back to the plan tomorrow. A missed week doesn't reset your progress.

• Save a couple of sessions to your phone's storage — then you can work out with no internet, anywhere
• Set a reminder for a real window in your day, not an “ideal” time
• On the truly hard days — a two-minute breathing practice instead of a workout

A mother's body is the main resource for the whole family, and time for yourself isn't a luxury here.

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Usually it's lack of sleep, a round-the-clock load and your body readjusting. It isn't laziness or a weak character.

In periods like this, “pulling yourself together” works worse than lowering the bar: a short session instead of a full one, a breathing practice instead of a workout, sleep at the first opportunity.

The Mindfulness section has practices for recovery and sleep, and Nutrition shows whether your food is slipping — that's often part of the energy story too.

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With a ready schedule and short sessions. The most common mistake after a break is starting too hard and quitting a week later.

1. Set your status in your Profile — the program is built around it
2. Open Plan and follow the Schedule without choosing anything yourself
3. Set a reminder for the time you're genuinely free

In the first weeks regularity matters more than intensity: three short sessions a week give you more than one heroic one.

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Start with noticing rather than banning. Keep a photo food diary for a couple of weeks and follow the schedule — that's enough to see the real picture.

After that the decisions make themselves: you can see where protein is short, where eating is emotional, which days you undereat and then break.

You don't need to weigh food — a photo is enough. Scales are usually what makes people drop the diary by day three.

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A plateau is a normal part of the process, not a sign that “nothing is working”.

The weight scenarios in Lina AI show the main thing clearly: every curve reaches a plateau sooner or later. Weight doesn't fall forever — your body settles into balance.

What usually helps: check whether your food has drifted (the diary shows it), add strength work, get some sleep. Slashing calories is a bad idea and most often ends in a binge.

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Sleep, energy and how you feel usually change first — earlier than the numbers on the scales or the tape measure.

Regularity beats length: several short sessions a week following the schedule give you more than rare long workouts. That's exactly why the plan is built from short sessions.

Skipping doesn't reset your progress — come back to the schedule where you left off.

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With short sessions at home. Getting to a gym and getting ready eats more time than the workout itself.

• The library has a length filter — you can pick genuinely short sessions
• Workouts save to your phone's storage and play without internet
• Reminders help you catch that one free window

You can send sessions to your TV screen — handy if you manage to work out at home with the children around.

Not managing every day is fine. The plan isn't built for perfect conditions.

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What usually helps: regular relief for the back, posture work, mobility through the upper back and stretching — in short doses, but often.

The workout library has filters by body part and type of load: you can build yourself a set for the back, neck and shoulders and keep it in favorites.

Myofascial release works well too — gentle work with muscles and fascia after a day at a desk.

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The principles are the same as at any age, but the emphasis is different: more strength work and joint mobility, more attention to recovery and sleep.

Strength sessions matter especially here — they support your muscles and bones. The app has functional strength workouts for home, no gym required.

In the Nutrition section NutriElement shows areas of health, including bones and energy — useful to see the picture rather than guess.

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Motivation comes and goes, so it's better to lean on the conditions that make working out easier rather than on motivation itself.

• A ready Schedule — no deciding what to do today, every time
• Reminders set for time you're actually free
• Your Circle — five women with a similar rhythm: you can see how many of the five worked out today
• Challenges and awards, if a bit of competition gets you going

And the main thing: a skipped session isn't a failure. Come back to the schedule where you left off, without waiting for a fresh Monday.

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Start small: a couple of minutes of breathing before bed and regular movement during the day. That does more than trying to rebuild your whole routine at once.

The Mindfulness section has ready practices for different states — calm, sleep, energy, focus — plus meditations, lectures and podcasts on handling stress.

You can build practices to suit you: your own rhythm of inhale, hold and exhale, and a background sound. Set it up, breathe for two minutes, and you're a different person.

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The program is built around your state, not just a goal: preparing for pregnancy, pregnancy by trimester, recovery after birth, work on problem areas, general wellbeing.

Inside is a ready Schedule for every week. There's nothing to invent yourself: you open it and get moving.

Want it your way — build your own set from the library using filters by length, type of load and body part, and keep what you liked in favorites.

Not sure what to choose — message us in the app chat and we'll help.

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The library has pilates, myofascial release, yoga, stretching and functional strength workouts — all designed for working out at home.

Separately there are programs built around your state: preparing for pregnancy, pregnancy by trimester, recovery after birth, work on problem areas.

Filters help you find what you need fast: by length, type of load and body part.

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Lengths vary — from short sessions to full workouts.

The library has a length filter: on a packed day you pick something short, on a free one something longer. In the Schedule the length is visible before you start.

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Yes. The ready Schedule is a convenient base, not a rigid frame.

• The plan can be tuned to you — you keep the load you actually want to do
• You can pick sessions from the library with filters by length, type of load and body part
• What you liked goes into favorites, so you can come back without searching

Not sure what to take for your goal — message us in the app chat and a trainer will suggest something.

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For most sessions a mat and enough room to lie down and stretch your arms out is enough.

Some strength and functional workouts use simple equipment — it's always named in the session description, and there's almost always a swap you can make from what's at home.

Want to put together your own kit — message us in the app chat and a trainer will tell you what you'll genuinely use.

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The schedule is tied to your trimester and updates itself when you move into the next one — the sessions are always current. In the third trimester the schedule refreshes every Monday.

What the focus is

• First trimester — strengthen your body before the load, carry morning sickness more easily, ease anxiety
• Second — release tension, relax the body gently, start preparing the pelvis for birth
• Third — preparing for birth: opening the pelvis and elastic muscles, lectures from obstetricians, short breathing practices

You can follow the ready schedule or pick from the library with a trimester filter.

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Workouts from your Schedule are logged automatically. Everything else — a run, a swim, strength work at the gym, dancing — you can add by hand through the Feed.

Calories are counted with the MET formula, so honestly rather than by eye.

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Yes. Save the workouts you need to your phone's storage in advance and they'll play with no connection: at a cottage, on a trip, on holiday.

Not sure what to take with you — message us in the app chat and a trainer will put a set together. Up to 10 videos of varying length is usually more than enough.

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Yes, you can send the video to your TV screen — handy when you'd rather not look at a phone during a session.

Casting works through your phone's and TV's own tools. If it isn't working, message us in the app chat and we'll help with your model.

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Yes. The announcement appears ahead of time in Plan → Schedule, so you can plan your day around it.

During the broadcast there's a full-screen player with live chat — you can ask the trainer a question right there in the session.

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Yes, new sessions come out every month — including ones our members ask for.

The programs get updated too: a large update to the strength and advanced workouts came out recently.

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If your doctor has restricted physical activity, follow their advice — it matters more than any schedule.

The app has things that are usually available even with restrictions: breathing practices, meditations, lectures and work with sleep. You can start there and come back to workouts later.

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Lina AI is your digital nutrition companion. You photograph what you eat and she analyses your diet, shares insights and looks for links: what to add, what to drop, what might be causing discomfort, what's affecting your energy and mood.

Observations arrive automatically in the insight feed: the Nutrition tab → Lina's insights.

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Lina AI is available on plans with support.

To add her — message us in the app chat or by email and we'll tell you what applies to your plan.

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Open the Nutrition tab and add a meal whichever way suits you:

• Photo — take a picture of the dish
• Barcode — point the camera at the packaging and the macros and portion fill in on their own
• Voice or text — just describe what you ate

Product not in the database — photograph the nutrition table on the packaging and the numbers are read off the label. The database grows by itself.

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No. A photo is enough — at home, at a friend's or in a cafe, a simple dish or a complicated one.

Scales are usually exactly what makes people abandon a food diary: weighing is tiring, and you end up thinking “I can't weigh it, so I won't eat it”. That step simply doesn't exist here.

Besides photos there's voice, text and a barcode scanner.

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NutriSense

Your eating behavior profile: the “emotions — food” links, your main overeating triggers and which foods come to the front in those periods. It also holds state indexes and evidence-based suggestions — how to support awareness and be gentler with yourself.

NutriElement

Food for your cycle and your health: which vitamins and minerals matter in the current phase and why, plus six areas of health — women's health, bones, blood, energy, immunity, antioxidants — with a score and a month's trend.

NutriSignal

The link between food and how you feel: bloating, discomfort, poor sleep. It helps you notice what exactly sets off a reaction.

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MEI — the mindful eating index

A scale from 0 to 1, higher is better. It shows how attentively you eat: whether you notice hunger and fullness, whether you eat on the run, whether food is doing the work of emotions. Simple things lift it: eating slower, without a screen, pausing before a second helping.

EDRI — the eating disorder risk index

A scale from 0 to 1, lower is better. It's a soft signal based on your food logs, emotions and patterns. Roughly: up to 0.4 is low risk, 0.4–0.6 is worth a closer look, above 0.6 it makes sense to take the pressure off yourself and, if you want, see a specialist.

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These are five curves over three months: a deficit of 500 and 250 kcal, your current routine, a surplus of 250 and 500.

The main thing you can see on the chart: the curves reach a plateau. Weight doesn't rise or fall forever — the body settles into balance. That's a good reason not to throw yourself into harsh diets.

Next to it is the forecast towards your goal: a healthy pace, the percentage of the way covered and your current weight against the target.

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Open the Nutrition tab and go to the Lina AI insight feed.

Observations arrive automatically and are grouped by day. Among the cards is the Insight of the Day with a personal note, plus achievements, progress towards your goal, nutrient gaps and diary streaks.

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The target is calculated in a couple of taps from your profile data and your weight goal — there's nothing to work out by hand.

After that the Nutrition home screen shows your macro ring for the day, the weekly calorie chart and your protein — so not only “how much” but “what from”.

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Yes. The Nutrition section has classic meal plans and diaries, plus recipes.

• Ingredient search — for what's already in your fridge
• Tags: vegan, vegetarian, dessert, drink
• Calories are listed for every recipe
• What you liked goes into favorites

Meal ideas also arrive in Lina AI's observations — when your diet is short on fibre, for instance.

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The calendar draws a forecast of your period and fertile window, shows your current phase and how many days until the next one, and has a yearly view.

But that isn't the main thing. There are plenty of cycle trackers, and nearly all of them just show phases. oere the cycle lives in the same app as your workouts and your food — so the prompt is immediately usable:

• which intensity and type of load suit the current phase
• which vitamins and minerals matter right now — that's what NutriElement shows

The point is to understand your body better and stop scolding yourself during the low-energy stretches.

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The calendar shows your current phase and a prompt: which intensity and type of load suit right now. You choose the session yourself — the schedule isn't rebuilt by phase automatically.

The general logic is simple: during your period calmer formats usually feel better — stretching, gentle pilates, breathing. Mid-cycle there's normally more energy and strength work goes more easily. Before your period a lot of women dial the intensity down.

How you feel is still the main guide, not a table. The prompts exist so you stop scolding yourself for the dips, not so you follow them to the letter.

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NutriElement shows which vitamins and minerals come to the front in your current cycle phase and what they're needed for.

During your period, for instance, attention usually goes to iron and vitamin C, and in the second half of the cycle to magnesium and the B vitamins. Alongside are six areas of health with a score and a month's trend.

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A dip in energy and mood swings in the second half of the cycle are ordinary. This isn't about weak willpower.

What helps: lowering the intensity instead of dropping out altogether, adding sleep, and not running a harsh calorie deficit on those days. Cravings for something sweet make sense too — they're easier to ride out if you're not hungry.

When your cycle sits next to your workouts in the app, the dip stops being a surprise: you can see it coming and plan a calmer week.

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Logging how you feel gives you data that shows what your memory can't hold.

NutriSignal looks for links between food and symptoms: bloating, discomfort, poor sleep. And NutriSense shows how emotions connect to your meals and what most often sets off overeating.

The more regular the logs, the more substantial the observations — links only show up on accumulated data.

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If you're trying to conceive, the calendar additionally has a conception forecast and a form where you can log check-ups and readings — basal body temperature, for example.

The point is simple: keep everything in one place and feel more confident on this path, instead of collecting data across notebooks and screenshots.

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Cycle data and other intimate logs are encrypted — AES-256 is used.

If you don't need the calendar right now, you can switch it off in your profile settings.

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Yes. The calendar is switched off in your profile settings — if you don't need it right now, it won't take up room in the interface.

You can switch it back on in the same place, any time.

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The Mindfulness section has 12 ready breathing practices for different states: calm, sleep, energy, focus, your cycle. Plus a builder where you can set your own rhythm of inhale, hold and exhale and pick a background sound.

Set it up for yourself, breathe for a couple of minutes, and you're a different person. The practices work for children too.

The same section holds meditations, daily tips, expert lectures and podcasts, and work with stress and sleep.

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The app picks you a group of five members with similar goals and a similar training rhythm. There's no need to get acquainted — they're virtual buddies.

The circle has a shared ring and a shared streak: you can see how many of the five worked out today. That works better than willpower — it's harder to skip when four others are right there.

Circles take part in the leaderboard across the community worldwide.

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The line-up is picked automatically — by goals and training rhythm. That way you end up with people who train roughly like you.

You don't need to chat or introduce yourself: the circle works as support at a distance, not as a group chat.

If something's off with your circle — message us in the app chat and we'll look into it.

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Challenges come in personal and group form, with live stats. Awards and your personal hall of fame show how long you've been with MomsLab, your active hours and your longest workout streaks.

Activities you add by hand count too — for your circle and in challenges.

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The main leaderboard is a contest between circles: real members around the world, not abstract numbers.

The Nutrition section has its own weight-loss leaderboard. You can see your own row there and how you compare with members who have similar goals and status.

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The Feed shows which sessions members are doing right now. It's a simple thing, but it works well in the evening when you don't feel like moving.

It's also where you add your own activities from outside the app: runs, the gym, swimming, dancing.

The same section is home to your Circle, challenges, the leaderboard and awards.

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Yes. In the app you can follow a friend and watch each other's feeds — you can see who did what.

Training as a pair is noticeably easier: skipping is harder when someone can see you.

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Yes. The app has chats with trainers and experts — you can ask about choosing sessions, an offline set for a trip, or what to do when you have restrictions.

Technical questions — payment, access, how the app behaves — go to the support chat or email.

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