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I'm Henrik. I built Rafe at 44, after noticing what a lot of men in our members' room describe: less drive at the end of the day, nights cut up by trips to the bathroom, a body that tires sooner at work and at the gym, and a quiet wish to be the man she reaches for in bed.
Rafe is a challenge with a fixed length: 30 days, one task a day, a streak you can see and the numbers you log yourself. Below is one ordinary week of mine, day by day.
Phone, tablet and web
The first stretch of my diary. Short tasks, done where I already am.
On my back, knees bent, feet flat on the bed. The app asks me to squeeze the muscles I'd use to stop mid-stream, count three, then let go for three. Ten rounds. I'm 47 and nobody had ever shown me this. I logged it honestly: ten rounds, lost count twice.
The timer's rhythm for day 1. The app vibrates at each change.
Sitting tall on the front edge of my office chair, feet hip-width apart. Breathe out as I squeeze, breathe in as I release. Nobody on my video call had a clue. In the evening I read the members' room: a few hundred men on day 2 with me, swapping where they fit the task in.
Back on the mat. Lift into a bridge, squeeze at the top for three, lower slowly. Eight bridges, then the app moves into a dead-bug drill for the core: opposite arm and leg reaching away while the lower back stays down. I logged the number of bridges where I kept the squeeze to the top.
Filled: squeeze kept to the top. 6 of 8, my own count.
The middle of the week, when the streak starts to matter to me.
Standing squeezes while I brush my teeth, knees soft, weight even. Then the question the app asks me each morning: how many times were you up in the night? I type a number. It isn't a score. It's my line on my chart, and I read it the way I'd read my own step count.
Times up in the night, as I entered them. Just the record.
The longest task of the week. A supported deep squat, hands on a door frame, heels down as far as they go. At the bottom, a slow squeeze and release. Then 90/90 hip switches on the mat, knees rocking side to side. Friday at the gym used to be about weights for me. This one I did in the hallway.
The weekend has the part of Rafe men ask me about most, and the weekly read.
No exercise today. A short read on how couples set themselves up for intimacy when knees, backs and long weeks have a say. Each idea is named and explained by comfort, closeness and how unhurried it is. I read it on the sofa and, later, I told my wife what I'd been doing all week.
Both lying on your sides, facing the same way, close from shoulders to knees. Easy on the back, slow, and plenty of time to talk.
You sit back against stacked pillows, she settles in front of you, face to face. Eye contact, arms around each other, no rush.
She lies back with a firm pillow placed for her comfort, you kneel close on a soft surface. The lesson covers where the pillow goes and why knees need padding past 40.
The last task of the week is to sit with my own numbers. Minutes per day, rounds I kept count of, the night log, and one question I answer from 1 to 5: how sure of myself did I feel with her this week? Nobody grades it. I read the pattern and decide for myself what week two looks like.
One run of 30 days, one task each day, your streak and your numbers in the app. Choose a length below.
Not for you? Ask me within 14 days of paying and the full amount comes back to you.
Today you pay the total of the row you select. Monthly renews at $24.99 each month, Quarterly at $59.99 every 3 months and Yearly at $179.99 every 12 months, until you cancel. Cancel any time in the app's settings or by contacting us — [email protected]
Rafe has 8,100 men using it. When you join, the app asks a few plain questions. These are their answers, as given.
say nobody had ever shown them a pelvic-floor exercise before they joined.
do the day's task in the evening, once the house has gone quiet.
have told their partner they are doing the challenge.
Self-reported answers from members who replied to the in-app check-in. You're one of them from day one, and your own numbers stay private to you.
The run is fixed, so you can see the whole mix before day one.
Answered by me, Henrik, the way I answer them in the app.
Your streak shows the gap, and the next task is waiting where you left it. The 30 tasks stay in order. Plenty of members in the room have a gap or two in their first run; the record is yours to read.
No. Your logs, ratings and streak are private to your account. The members' room only shows what you choose to post there, under the name you pick.
A mat or a carpet, a chair, a door frame and a pillow. Every task is done at home or at a desk. If you have a health question, a doctor is the person to ask; Rafe teaches exercises and lessons.
Same 30 days I just walked you through, with the members' room open from the first task.
Not for you? Ask me within 14 days of paying and the full amount comes back to you.
Today you pay the total of the row you select. Monthly renews at $24.99 each month, Quarterly at $59.99 every 3 months and Yearly at $179.99 every 12 months, until you cancel. Cancel any time in the app's settings or by contacting us — [email protected]