Home Pilates for the day you're actually having
A few quick questions about how you feel, how much energy you have and how much time there is, and you get a session that fits today: something to let off steam, something to steady you, or something gentle.
Think about the last plan you stopped
It probably asked for the same workout five days a week, as if every day would feel the same. Then came a long day at work, a bad night's sleep or a sore back, and the plan stayed exactly as it was. So you skipped a session, felt guilty about it, and after a few of those it was easier to stop.
That happens to most people, because most plans are written for your best day. Moodmat works the other way round, so it asks how you're feeling first and then gives you a session you can manage today.
“You do not rise to the level of your goals. You fall to the level of your systems.”
James Clear, Atomic Habits
Moodmat is that kind of system: one that bends with your days, so it still works on the hard ones.
The idea behind Moodmat
Moodmat is home Pilates that follows your mood, because moving that fits how you feel stops being one more thing to fail at and becomes a way of looking after yourself.
Your mood sets the pace
Each day starts with a short check-in, and the session follows how you feel, how much energy you have and how much time there is. A plan written weeks ago can't know any of that.
Your head and your body, together
Every session is a way of taking care of yourself, so a slow stretch on a hard day counts as much as a strong session on a good one.
Easy to come back to
Missed days aren't counted and there are no streaks to keep, so starting again is always easy, whenever that is.
Which one sounds like today?
Some days you need to let off steam, some days you need to feel steady again, and some days you need something gentle. The check-in asks about more than your mood, but this is where most days start.
Tired
You feel heavy and you're running on empty, so you get something slow and restoring, mostly lying down.
Stressed
Your body is tight and your head won't stop, so you shake it out first and then steady yourself with long breaths out.
Flat
Nothing's wrong, but nothing's pulling you either, so you get something small and a bit different that's easy to start.
Energised
You feel good and you're up for it, so you get something strong to burn off some energy, and you still finish with a bit left in the tank.
How a day works
- 1
Check in
A few quick questions about how your body feels, what your head is doing, what you'd like from today, where you are and how much time you have. They're different every day.
- 2
Get your day card
It names your kind of day, builds a session to fit, as long or as short as feels right, and tells you which of your answers led there.
- 3
Say how it felt
Too much, just right, or you could have done more. Next time a day like that comes round, the session adjusts.
A plan that bends with you
Each day of the week has its own questions, so checking in never feels like filling in the same form. Whatever it asks, it finds out the same things: how your body and your head are doing, what you'd like from today and how much time you have.
That's what Moodmat is for. The session you get is shaped by the day you're having, so moving fits into your life as it actually is.
- It turns up or downWith the Week or the Year, your plan is a starting point. Each check-in turns the day up when you've energy to spare and down when you're running low.
- It learns what suits youAfter each session you say how it felt, and the next day like it is adjusted to match.
- It moves along with youSkip a day or a week and the plan simply carries on from where you are, with nothing to catch up on.
Words worth keeping
A few lines from people who thought hard about moving, breathing and resting.
“Contrology is complete coordination of body, mind, and spirit.”
Joseph Pilates, Return to Life Through Contrology (1945)
“Breathing is the first act of life, and the last.”
Joseph Pilates, Return to Life Through Contrology (1945)
“Almost everything will work again if you unplug it for a few minutes, including you.”
Anne Lamott, 12 truths I learned from life and writing (TED, 2017)
Free fridge prints
Simple printables for the everyday side of looking after yourself: what to buy, how to put a plate together, when to move and when to rest, and a calm way to reset on a Sunday. They're made to live on the fridge, where you'll actually see them.
When one day isn't enough
The Week gives you seven days and the Year gives you twelve months, starting whenever you like. Each begins as a plan built on one of six programmes, and every check-in turns it up or down, so it follows how you actually are. Along the way Moodmat keeps a simple log of your energy and your moods, and shows you which programme suits you best.
See the Week and the YearQuestions
Is it a subscription?
No. Your first day and the prints are free, and the Week and the Year are each a single payment. Nothing renews, so you're only charged again if you choose to.
Do I need to be fit or flexible?
Not at all. Every move has an easier option, and the gentle sessions are mostly lying down.
What do I need?
A mat or a towel, a bit of floor and a wall. Some days you can even do it in bed or on a chair, and the check-in asks where you are.
How long are the sessions?
As long as feels right that day. The check-in looks at how you feel, how much energy you have and how much time you've got, and builds the session from that, so it can be ten minutes one day and forty-five the next. If it's been a hard day, just say so, and you'll get something easy.
What if I miss a day?
There's nothing to catch up on and nothing to start again. Missed days aren't counted and there are no streaks, because what matters is checking in, whenever you come back. And checking in doesn't always mean a workout, because on some days the right answer is rest.
If today is a tired day, that's a perfectly good day to start.
Try today's check-inThis is general wellbeing guidance. If you're pregnant, have recently had a baby, are injured or are managing a health condition, please check with a professional first.
The free library
Printables for the fridge door, the cupboard and the gym bag. Each one is useful on its own, and you don't need anything else from me to use it.
Want them all in one file?
Tell me where to send it, and I'll add a short five-day course too.
Here's your printable
It's ready below, and if you came from Instagram, it's in your messages too. Print it if you can and put it somewhere you'll see it, because a page you can see is much easier to keep using.
In the real site this downloads the PDF.
Want the other seven?
I'll send you the whole library in one file, and then five short emails over five days, each with a short session for a different kind of day.
Nearly there
I've just sent you an email with a button in it. Tap it to confirm, and I'll write to you on the day the Moodmat Year opens, and not before. If it hasn't arrived in a few minutes, have a look in your spam or promotions folder.
I've just sent you an email with a button in it. Tap it to confirm, and the library will be on its way. If it hasn't arrived in a few minutes, have a look in your spam or promotions folder, and if it's there, moving it to your inbox helps the next ones find you.
See the page after confirmingYou're in
The library is in your inbox now. Tomorrow you'll get the first of five short emails, one kind of day each. In the meantime, if you'd like to try today's check-in, it's here.
Try today's check-inA year of Pilates that starts with how you are
Every day you answer a few quick questions, and Moodmat builds that day's session, as long or as short as suits you. Your programme sets the plan for the week, and each check-in turns it up or down. Start it any day you like, and it keeps a simple log, so you can see what suits you.
What's in the Year
Everything starts from the daily check-in, which stays free for everyone. The Year is everything built around it.
- A session built for today, in any length. Three, ten, twenty, thirty or forty-five minutes. The longer ones are put together like a class, with time to arrive, a warm-up, one or two main blocks and a slow landing, and at the end of each part you can stop and it still counts.
- The check-in, with a bonus question. Twenty-one versions that rotate so the weeks feel different, and one extra question a day, such as what you've got nearby, what's sore from the last few days or how sweaty you're willing to get. Your answers shape the longer sessions too.
- Six programmes that bend. Four weeks each, for strength at home, the core and posture, long days at a desk, a busy head, coming back after a break, or going further with three long sessions a week. When the check-in says today isn't the day for the planned session, it swaps in a kinder one and moves the planned one later in the week, and on a day with energy to spare it can turn the plan up.
- Progress without streaks. Your album of day cards, the days you moved this month (three minutes counts), a ladder of five steps for the main moves, and a short review at the end of each month.
- A profile that learns what suits you. A simple log of your energy and your moods, what you do most, and which of the six programmes feels best for you over time.
- Food that fits the day. A simple plate for every day card, and the grocery list that goes with your week.
- Your week, planned. Tell it your busy days once, and it lays the 3-2-1 week around them, with reminders at a time you choose if you'd like them.
- The move library. Every move with a short cue, an easier and a harder option, and where you can do it: on the floor, in bed, on a chair or standing up.
- New things through the year. Four seasonal drops with new check-ins, a new programme and new day cards, included in your year.
From three minutes to forty-five
Every length comes from the same day card, so a short session and a long one feel like the same kind of day. The longer ones give you more time to arrive at the start and more time to land at the end.
The pace comes from your check-in. On a gentle day a strength move is six slow repetitions, on a steady day it's eight to ten, lowering for three seconds, and on a strong day it's ten to twelve, lowering for four. Every move has an easier option, and in the Year a harder one as well.
Six programmes that bend
Each one runs for four weeks and tells you what you'll practise and how the weeks build. None of them promises a result. When your check-in says today isn't the day for the planned session, Moodmat gives you the one that fits and moves the planned one to later in the week, and on a day with energy to spare it can turn the plan up.
A week inside the Year
Say you're following Strong at Home. On Monday you tell the check-in that your head is busy and your shoulders are stiff. Monday was down as a strength day, so Moodmat gives you a shake-it-off day for twenty minutes and moves the strength session to Tuesday.
On Tuesday you pick the strong answers in this or that, choose forty-five minutes, and get the full strength session with a slow landing at the end. On Thursday the bonus question asks whether anything is sore, you tap your legs, and both strength blocks work your upper body and your middle instead.
Progress you can see, without a streak
Every check-in adds its day card to your album, so after a month you can see which kinds of day you have most and what suited them. The calendar marks the days you moved, and three minutes counts as a full day, so there's no streak to break.
The main moves each have a ladder of five steps. When you tell Moodmat you could have done more twice on the same move, it offers you the next step, and at the end of each month you get a short review with one thing to try next.
Who it's for
It's for you if you'd like to move most days without a fixed plan to fall behind on, if your days and your energy change a lot, and if you'd like sessions that can be longer when you've got the time.
It's probably not for you if you're after high-intensity training or a diet, or if you need a programme made for an injury or a health condition.
Why it's built this way
How a session feels while you're doing it is one of the better predictors of whether people keep exercising. In one well-known study, people who felt better during a moderate session were more active six and twelve months later (Williams and colleagues, 2008). A session that fits your day tends to feel better than one that fights it, so the Year is built to fit. I can't promise what it will do for you, and I won't pretend to. What I can do is make it easy to start, easy to come back to, and easy to make longer when you'd like more.
Price
Your first day: the full check-in, every question, and a session as long as feels right.
Try today's check-inSeven days of everything in the Year, starting whenever you like. Your week starts as a plan, and each check-in turns it up or down. If you take the Year within 14 days, the €7.77 comes off, so your year is €40.
Try a weekTwelve months of everything on this page, starting the day you choose. Nothing renews, and before your year ends I'll send you a reminder, so you can decide then whether you'd like another.
Start your yearThe Moodmat Year opens on Monday 4 January
Leave your email and I'll write to you on the day it opens, and not before. The check-in and the printables are free in the meantime.
Questions about the Year
Is it a subscription?
No. You pay once for a week or a year, and nothing renews, so you're only charged again if you choose to.
What's free?
Your first day, with the full check-in and a session as long as feels right, and all the printables. The Week and the Year add the daily plan, the programmes, your log and profile, the food and the move library.
How long are the sessions?
As long as feels right that day. The check-in looks at how you feel, how much energy you have and how much time you've got, and builds the session from that, anywhere from three minutes to forty-five. If it's been a hard day, just say so, and you'll get something easy. At the end of each part you can stop, and it still counts.
What do I need at home?
A mat or a towel, a bit of floor and a wall. A chair and two filled water bottles are useful for some strength moves, and the check-in sometimes asks what you've got nearby.
I'm a beginner. Is that all right?
Yes. Back to Moving is made for beginners and for coming back after a long break. Every move has a short cue and an easier option, and the gentle sessions are mostly lying down.
What if I miss a few days?
Then you carry on when you're ready. Programmes move along with you, and there's nothing to catch up on.
Do I need an account?
You sign in with a link sent to your email, so there's no password to remember.
Is it medical advice?
No, it's general wellbeing guidance. If you're pregnant, have recently had a baby, are injured or are managing a health condition, please check with a professional first.
Whatever kind of day it is, you can start from there.
Start your yearIn the real site, the buttons on this page open the checkout, where you tick that access starts straight away.
Inside your year
This is what a member sees after signing in, with sample numbers where their own would be. The check-in and the session player work, and anything you finish here as a member lands in the album on the Progress tab.
Welcome to your Moodmat Year
Your sign-in link is on its way from hello@mood-mat.com. Open it on your phone and tap "Add to home screen", so the Year is always one tap away. Your year starts the day you first sign in, so nothing is lost if you wait a few days.
If you chose the Week, the same link opens your seven days, and your welcome email has the code that takes the price of the Week off the Year if you take it within 14 days.
If the email hasn't arrived in ten minutes, check your spam folder, or write to me at hello@mood-mat.com and I'll sort it out.
This is the page after paying. In this preview no payment was taken.
About Moodmat
Moodmat began with a simple question: what would a workout plan look like if it asked how you are before it told you what to do? Most plans are written for your best day and fall apart on the others, so this one begins with the day you're actually having.
The sessions use ordinary, well-known mat exercises, each with an easier option. Moving should be a way of looking after yourself, head and body together, so a short session on a hard day counts as much as a long one on a good day.
If you have a question, or something didn't work for you, write to me at hello@mood-mat.com, and I read everything.
Moodmat
Home Pilates for the day you're actually having.
Privacy notice
Last updated 2 November 2026
Who is responsible
[legal name], [address] (CVR [number]), hello@mood-mat.com.
What I collect, and why
- Your check-ins are kept in your own browser, and I don't receive them.
- Your email address, if you sign up, to send what you asked for and the Sunday email. The basis is your consent, which you can withdraw with the unsubscribe link in every email. The emails are sent with MailerLite (UAB MailerLite, Lithuania).
- Purchases are handled by a payment provider, named here before sales open, which sells to you and takes care of the payment and VAT. I receive your name, email address, what you bought and your country, and keep the records for five years, as Danish bookkeeping law requires. Signing in uses a sign-in service, named here before sales open.
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Services in the USA are covered by the EU-US Data Privacy Framework or the European Commission's standard contractual clauses. Moodmat uses no cookies for tracking or advertising.
Your rights
You can ask to see, correct or delete your information, limit or object to how I use it, or take a copy. Write to hello@mood-mat.com, and if you're not happy with my answer, you can complain to Datatilsynet at datatilsynet.dk.
Terms
Last updated 2 November 2026
These terms cover mood-mat.com, the free check-in and printables, and, from 4 January, the Moodmat Year and the Moodmat Week. Here they are in plain words.
Company details
[legal name], [address] (CVR [number]), hello@mood-mat.com.
What Moodmat is
Moodmat offers general wellbeing information: movement sessions based on Pilates, food ideas and everyday habits. It isn't medical advice and doesn't replace a doctor, physio or midwife. If you're pregnant, have recently had a baby, are injured or are managing a health condition, please check with a professional before you start, and leave out any move that hurts.
The free check-in and printables
They're free for your own personal use. Please don't sell them or publish them as your own, and if you'd like to share one, share the link.
The Moodmat Year and the Moodmat Week
The Year gives you twelve months of access, starting the day you first sign in, and the Week gives you seven days, starting with your first check-in. Each is a single payment at the price shown on the Year page and at checkout, VAT included, and nothing renews by itself.
Payment is handled by a payment provider, named here before sales open, which sells the product to you as the seller of record, so its checkout terms apply to the payment as well.
Your right to cancel
Under EU and Danish law you normally have 14 days to change your mind about an online purchase. Because the Year and the Week give you access straight away, the checkout asks you to agree that access starts immediately and that the 14-day right then ends, so a purchase can't be refunded once your access has started. If something doesn't work as it should, write to hello@mood-mat.com and I'll put it right, and your legal rights for faulty digital content still apply.
Videos made with AI
Some of the videos and pictures are made with AI, and they're labelled where they appear. The moves they show are ordinary mat exercises.
Taking part
I take care to keep the sessions sensible, but you know your body best, so please go at your own pace and use your own judgement. Nothing in these terms limits your rights as a consumer under Danish law.
Changes and disagreements
If I change these terms, the date at the top changes too, and the terms you agreed to when you bought something still apply to that purchase. Danish law applies. If something goes wrong, please write to me first, and if we can't sort it out together, you can complain to Nævnenes Hus at naevneneshus.dk.