Getting Started: Set Up Your Coach in 8 Minutes
The 8 minutes that decide whether the app actually works for you. Walk through onboarding to get a personalized program, nutrition targets, and a coach that fits how you actually live.
6 min readHelp Center
Everything you need to know about your AI fitness coach — from setup to science.
🚀 Onboarding
Get set up and start your fitness journey
🏋️ Training
Understand your workouts, progression, and recovery
How Your Personalized Training Program Gets Built
Most apps give you a template. This one builds your program from scratch using your goals, your injuries, your schedule, and your training age. Here's exactly how it works.
4 min readHow the App Keeps You Out of the Injury Hole
Most fitness apps will let you bury yourself. This one won't. Here is the layered safety system that runs underneath every workout your coach assigns.
5 min readProgressive Overload: The Only Rule That Matters
If your weights and reps don't move, your body doesn't change. Here's exactly how the app forces progress using double progression, RPE gates, and conservative weight jumps.
6 min readHow to Log Workouts Without Lying to the System
Every set you log teaches the coach something. Log accurately and your program gets smarter every week. Log sloppily and you get a worse plan. Here's how to do it right.
6 min readModify Your Workouts in One Sentence (Not Five Menus)
Swap exercises, move days, add or drop sessions, force a deload. All through the chat. Tell the coach what you need, the coach does the rest. Here's exactly how.
4 min readDeload Weeks: The Recovery That Builds Your Next 6 Weeks
If you've never had a planned deload, you've been paying a fatigue tax you didn't know about. Here's why deloads exist, when the coach triggers one, and what actually changes.
6 min readMEV, MAV, MRV: The Three Numbers That Decide How Much You Train
More sets isn't always better. Less isn't either. Here are the three volume landmarks that determine the sweet spot for every muscle group, with exact numbers by experience level.
6 min readWhy You Stopped Progressing (And the 6 Real Reasons)
If your lifts haven't moved in a month, it's almost never genetics. Here are the 6 actual causes of a plateau, in order of likelihood, with a fix for each.
5 min readSoreness vs Injury: When to Push, When to Pull Back
Most lifters treat every ache as an injury and every injury as soreness. Both are expensive mistakes. Here's the simple framework for telling them apart in 60 seconds.
5 min readCardio on Rest Days: When It Helps, When It Costs You
Cardio on rest days isn't automatically good or automatically bad. It depends on what kind, how much, and what your real goal is. Here's the honest answer.
5 min readSleep: The Performance-Enhancing Drug You Already Own
Sleep is the most powerful recovery tool in fitness, and almost nobody treats it that way. Here's exactly what bad sleep costs your training and how to fix it.
5 min readYour First 90 Days: A Beginner Roadmap That Actually Works
Most beginners quit in week 6 because they tried to do everything at once. Here's a 3-month roadmap that gets you to the point where lifting feels normal.
6 min readBuilding Muscle When You're a Hardgainer
If you're skinny and food bounces off you, the fix isn't a magical training program. It's a math problem most people refuse to solve. Here's the actual plan.
6 min readStrength vs Hypertrophy: Pick the Right Fight
Want to get strong or want to get big? They overlap, but they're not the same training. Here's the difference, who should choose which, and how to program for each.
6 min readTraining Over 40: What Changes, What Doesn't
You can still build serious muscle and strength in your 40s, 50s, and beyond. Some things change. Most don't. Here's what to adjust and what to ignore.
6 min readMobility, Foam Rolling, Stretching: What Actually Helps Recovery
The recovery industry has convinced you that you need 45 minutes of mobility work, foam rolling, and stretching. Most of it doesn't do what you think. Here's what actually works.
7 min readTraining Around Your Cycle: A Real Plan for Women
The hormonal cycle is real and it affects training. Most advice on this topic is either ignored or wildly over-engineered. Here's the practical middle ground.
6 min read🥗 Nutrition
Meal plans, food logging, and macro targets
Your Meal Plan: Real Food, Real Macros, Zero Hallucinations
Most AI meal generators invent recipes with made-up calorie counts. This one picks every meal from a verified catalog so your numbers are real. Here's how the pipeline works.
5 min readCustomize Your Meal Plan Until It Fits Your Actual Life
Tired of Wednesday's lunch? Going vegan? No stove this week? Swap meals, change preferences, regenerate the plan, or override macros. Here's every customization tool.
5 min readLog Food in 5 Seconds. Five Ways to Do It.
Search, scan, snap, type, or tap from your meal plan. Five logging paths designed for different situations so the macros are honest and the friction is zero.
4 min readYour Macros, Explained: Every Number, Every Formula, Zero Mystery
Most apps hand you numbers and tell you to trust them. Here's the exact 5-step math behind your calorie and macro targets, with a worked example you can verify.
6 min readHow Much Protein You Really Need (Not What the Supplement Industry Says)
The protein industry wants you eating 300 grams a day. The science says less. Here's the actual number that builds muscle, why it's lower than you think, and how to hit it.
6 min readCutting vs Bulking: How to Choose, How to Win
You cannot do both at the same time. Pick one. Run it for long enough that it works. Here's the honest framework for choosing and executing each phase.
7 min readSupplements That Actually Work (And the Ones Wasting Your Money)
The supplement industry sells you 200 things you don't need. Here's the short list of supplements with real evidence behind them and why everything else is marketing.
6 min readCreatine: The Only Supplement Most People Need
Creatine is the most-studied performance supplement of all time. It's cheap, safe, and works. Here's how to use it, what to expect, and why every fancier version is a scam.
6 min readCaffeine for Performance: Dose It Right, Or Don't Bother
Caffeine is the most effective legal performance enhancer. Too little and it does nothing. Too much and you crash. Here's the actual dose, timing, and the zones to avoid.
5 min readFat Loss Without Losing Muscle: The Two-Number Rule
Most diets strip muscle right along with fat. There's a simple two-number formula that protects everything you've built while you get lean. Here it is.
6 min read💬 Coach
Chat with your AI coach and proactive notifications
Meet Your Coach. It Doesn't Just Talk. It Does the Work.
Most fitness AIs are search engines with a personality. This one actually changes your program, logs your food, swaps your meals, and remembers everything. Here's what it can do.
5 min readHow to Talk to Your Coach So Things Actually Change
Your coach takes real action on your program, meals, and progress data. Here's the exact phrasing to get the result you want, with worked examples for every common request.
5 min readSmart Notifications: When the Coach Reaches Out (And Why)
Most apps spam you on a timer. This one only messages when something real happens in your data. Here's every trigger, what fires it, and how to control the volume.
5 min readMotivation Is a Lie. Here's What Actually Drives Consistency.
Waiting to feel motivated is how everyone quits. Real results come from a system that runs without motivation. Here's how to build one.
7 min readThe Consistency Equation: Why Most People Quit at Week 6
Almost every fitness quit happens between weeks 4 and 8. Not because the program failed. Because of a predictable pattern you can see coming and beat.
7 min read📊 Progress
Weekly adaptations, check-ins, and tracking
How Your Program Rebuilds Itself Every Week
Your program isn't a 12-week PDF. It's a moving target that recalibrates every Sunday from your RPE, sleep, stress, food logs, and what you told the coach. Here's how.
4 min readDaily Check-ins: 30 Seconds That Reshape Next Week's Program
Skip the check-in and your coach is guessing. Do the 30-second check-in and every data point becomes a decision in next week's program. Here's what we track and why.
5 min readReading Your Stats Tab Like a Coach Reads a Whiteboard
Your Stats tab has more signal than 90% of users notice. Here's the 5-minute weekly read that tells you exactly what's working, what's drifting, and what needs to change.
6 min readWhen to Trust the Numbers, When to Trust the Mirror
The scale lies. The mirror lies. Your lifts mostly tell the truth. Here's the hierarchy of progress metrics, what each one is good for, and when to override which.
7 min read⚙️ Account
Subscription management and account settings
Free, Standard, or Concierge: Which Tier You Actually Need
Three tiers. One question: how much support do you want. Here's exactly what each tier unlocks, how much it costs, and the honest answer to which one fits you.
5 min readManaging Your Account: Profile, Billing, Data, Privacy
Everything you need to manage your account in one place. Update your profile, change tiers, adjust notifications, handle billing, control your data.
4 min readCan't find what you're looking for?
Contact Support