Welcome to the team! Work through these in order, tick each one off as you go, and once they're all done your coach starts building your plan.
10 MINUTES
It's attached to your welcome email. It covers how coaching works, your week with us, check-ins, nutrition, training and the important info.
Most questions in the first few weeks are answered in there. Read it once now and everything after this makes sense.
3 MINUTES
Trainerize is where your plan, your food logging, your workouts and your check-ins live.
This is your daily command center. Your coach pushes all scheduled workouts, nutrition goals, and habit targets directly to this app.
8 MINUTES
Your coach needs your complete history: training experience, past injuries, dietary preferences, daily schedule, and gym equipment access.
No copy-paste programs. We build your periodized roadmap from scratch based on your real life, food tolerances, and equipment.
2 MINUTES
You have direct 1-on-1 access to your coach via WhatsApp for voice notes, form reviews, emergency restaurant menu checks, and urgent queries.
Fast communication keeps momentum high. You never have to wait days for an email reply when you're stuck at the gym or grocery store.
5 MINUTES
Upload 3 clear photos to Trainerize: Front, Side, and Back relaxed. Wear swimwear or fitted gym clothing in good, consistent lighting.
The scale fluctuates with water and digestion, but photos don't lie. In 8 to 12 weeks, these baseline shots will be the most valuable proof of your transformation.
PHOTO GUIDELINES:
3 MINUTES
Weigh yourself first thing in the morning after using the bathroom and before eating or drinking. Take waist, hip, and chest measurements if you have a tape.
Having a reliable day-zero data point establishes your baseline trendline so we can calculate exact metabolic rates and initial caloric targets.
4 MINUTES
Link your MyFitnessPal or Apple Health account inside Trainerize so your calories, protein, and micronutrients sync automatically to your coach dashboard.
Automated sync saves you double entry. Your coach sees your exact macros, meals, and adherence trends in real-time.
5 MINUTES
Check-ins are the engine of your coaching. Watch the 5-minute Loom walkthrough explaining how to complete your weekly Sunday check-in form and metrics.
Coaching is only as good as the feedback loop. When you give thorough check-in notes, your coach can pinpoint adjustments that yield 2x faster results.
1 MINUTE
Once you've ticked off the previous 8 steps, ping your coach on WhatsApp to let them know you're locked in. This officially triggers the custom plan build.
Your coach reviews your questionnaire and baseline numbers immediately and builds your bespoke training split and nutrition protocol within 24 hours.