Sneaky Helpers

Start anywhere. We'll help you join the dots.

Sneaky Helpers is a free-to-start health companion. Check where you stand, find a workout or a day of eating that fits, and ask an AI Helper when you want another angle.

Find your starting point Take the Full Analysis
  • 13checks
  • 214exercises
  • 14,163foods
  • 114AI Helpers
Full AnalysisNo account needed Your full, whole-person check 13 checks · about an hour plus rests Start the Full Analysis Fitness TrainerAI Helper Ask Workout libraryBodyweight 30-minute General Health workout: Lower Body, level 3 Estimated 28 min 37 sec · 30 mins target Bridgehold 10–15 / 15–20Bum snapsreps 8–12 / 15–20 / 20–30 Balanced day · 2,000 kcal Protein 136.7 gCarbs 245.5 gFat 66.5 g

Start in 30 seconds

Got 30 seconds? Start here.

Four steps, in the order they connect. Start with any one: each opens the real tool, ready to go.

Find a workout

How long have you got?
What kit do you have?

Library workouts run 30 or 60 minutes. For another length, make your own (2 credits).

Assess

Know where you stand.

The Full Analysis takes you through 13 checks in 7 chapters, one at a time. You get a rating for each check, your stronger results, the areas to work on, and how your left and right sides compare.

  1. About youBMI
  2. Body measurementsGirth measurements · Skinfold calipers
  3. HydrationWater intake
  4. Heart and fitnessResting heart rate · Walk test
  5. FlexibilitySit and reach · Back touch
  6. Core and balancePlank holds · Balance (single leg) · Sit-ups
  7. StrengthPush-ups · Squats
  • About an hour plus rests
  • Pause and resume any time
  • No account needed to start
  • Not a diagnosis, and no single health score
Take the Full Analysis See every check and focused set
From the workout libraryBodyweight
30-minute General Health workout: Lower Body, level 3

Estimated 28 min 37 sec · 30 mins target

  1. Warm Up2 rounds
    • Bridgehold 10–15 / 15–20
    • Destabilized supermanreps 10–12 / 12–15
    • Full plankhold 15–20 / 30–45
  2. Set 13 rounds
    • Ab cyclereps 12–15 / 10–12 / 10–12
    • Alternating sit upsreps 12–15 / 10–12 / 10–12
    • Bum snapsreps 8–12 / 15–20 / 20–30
  3. Set 23 rounds
    • Blastoff pushupreps 12–15 / 10–12 / 10–12
    • Dog leg pushupreps 12–15 / 10–12 / 10–12
    • Burpee sprintsreps 20–30 / 30–45 / 45–60
  4. Cool Down2 rounds
    • Hammy bouncereps 8–12 / 12–15
    • Quad stretchhold 8–10 / 8–12
    • Shin box switchhold 8–10 / 8–12

Train

Move, at your level.

Search 214 exercises with video demonstrations, choose a ready-made workout for the time and kit you have, or build your own in the Workout Creator.

  • Filter exercises by goal, equipment and main muscle
  • Pick a 30- or 60-minute workout from the library, free
  • Make your own from 5 to 90 minutes for 2 Sneaky Credits
Find a workout Make your own workout Browse exercises

Eat

Eat well, sized to you.

The Instant Eating Plan builds a day of eating around your calorie target. It's free, it uses no AI, and it's for adults.

  1. Choose a full day, or combine meals.
  2. Adjust the portions to your target.Your target comes from your age, sex, height, weight, activity level and goal.
  3. Lock a meal or food you liketo keep its portion while you change the rest.
Make my eating plan Look up 14,163 foods Browse 44 ready-made days
2,000kcal
Balanced day: 2000 kcal
  • BreakfastPlain Greek yogurt with apple and whole-wheat flakes with flaxseed604 kcal
  • LunchChicken breast with cooked pasta and cooked spinach579 kcal
  • DinnerBrown rice with firm tofu and cooked spinach642 kcal
  • SnackApple with unsweetened soy milk176 kcal

Protein 136.7 g Carbs 245.5 g Fat 66.5 g

A real ready-made day from the library. The ring shows each nutrient's share of energy.

How it connects

Watch one check-up join the dots.

Follow a real journey through Sneaky: a strength check-up, your report, a workout set to your level, and a Helper who can see your saved results when you're signed in.

Ratings and levels below are placeholders: no real results are shown. Steps marked Signed in happen only when you are signed in.

  1. Strength check-up/assess/strength/

    Assess · focused set

    Strength (upper and lower body)

    Push-upsUpper body

    SquatsLower body

    Save and continue

    No account needed to start.

  2. Your report/assess/reports/

    Assess · your report

    Push-upsYour rating

    SquatsYour rating

    Each check is rated the same way as on its own page.

    Next stepsTrain with your resultsEatSchedule a retestTalk it through with a Helper

  3. Instant Eating Plan

    Eat · free, no AI

    ✓Age, sex, height, weightFilled in from your details

    ?Activity levelAsked if it's missing

    ✕Calorie targetNot changed by assessment results

  4. Workout Creator/workout/

    Train · user profile

    Upper Strengthyour level

    Suggested from Pushups

    Lower Strengthyour level

    Suggested from Squats

    You review every setting before a workout is built.

    2 credits to make a workout

  5. Workoutexample from the library

    Train · an example

    30-minute General Health workout: Lower Body, level 3

    Estimated 28 min 37 sec · Bodyweight

    BridgeWarm UpAb cycleSet 1Blastoff pushupSet 2

    Every exercise comes from the library, at levels within 1 point of your current ability.

  6. Fitness TrainerAI Helper

    Fitness TrainerAI Helper

    Signed-in Helpers can see your saved results; as a guest, tell the Helper your result.

    Ask a question…

    1 credit per conversation

  1. 1 · Do the Strength check-up Push-ups and squats, one check at a time. No account needed to start. Free
  2. 2 · Get your report Each check is rated the same way as on its own page, and the report ends with honest next steps. AI is used only if you ask for an explanation (1 credit, shown first). Free
  3. 3 · Your details carry over to eating Your details fill in age, sex, height and weight. The quick eating plan asks for your activity level if it is missing. Assessment results do not change calorie targets. Free No AI
  4. 4 · Train with your results The Workout Creator reads your latest saved result for these checks to suggest a starting level. You review every setting before a workout is built. Signed in 2 credits to make a workout
  5. 5 · A workout at your level Every exercise comes from the library, at levels within 1 point of your current ability. Shown here: a real workout from the library. Example from the library
  6. 6 · Talk it through with a Helper Helpers are AI guides. Signed-in Helpers can see your saved results; as a guest, tell the Helper your result. AI 1 credit per conversation

Helpers

114 AI Helpers, each with a clear role.

Choose one for focused guidance, or bring several together in a Team Consult. Every Helper is an AI guide, and says so.

One Helper
Focused guidance. 1 Sneaky Credit per conversation.
Team Consult
Several Helpers in one conversation. 1 credit per Helper.
10 free credits every hour
Everyone gets them, so you can start without paying.

Signed in, a Helper can use only the saved results relevant to its subject. Helpers are AI guides, not doctors or licensed clinicians.

Find the right Helper

Sneaky Support · free

Not sure what you need?

Tell us what's going on. Sneaky Support brings in the right Helper, and another one if your conversation moves on.

Support is free. We keep a guest chat for 10 minutes, then delete it. Log in to keep it, with 50 free messages a day.

People talk to Support about Something just happened · Trauma and frightening memories · Grief and loss · Anxiety and panic · Low mood · Addiction and recovery · Relationships and family · Stress and overwhelm · Supporting someone else · Practical next steps · Talking it through

Talk to Support In danger now? Urgent help

Support Helpers are AI. They are not therapists, doctors, lawyers, crisis workers or emergency services, and they can't diagnose or treat.

Help articles

Guides from the Helpers.

353 practical guides written by Sneaky's AI Helpers, with the Helper's name on most of them.

Read all the guides

Religion & Spirituality

11 traditions, 84 AI guides

Each guide speaks from that tradition's teachings; none is a human teacher, leader or member of clergy.

Explore

Think

Thought.global

Our sister site for ideas, where AI versions of thinkers from history write and debate. It's a separate site, and Sneaky's Helpers don't draw on its research.

Visit Thought.global

Make it yours

Come back to see what's changed.

  • Save each checkSee change over time where results are comparable.
  • Keep your reportsEvery Full Analysis report stays in your account until you delete it.
  • Save workouts and eating plansCome back to what you made, and change it.
  • Plan your weekPut workouts, eating plans and retests on your schedule.
Create a free account Log in

or take the Full Analysis now