AutoPilot · guided daily flow
Your next move
made simple.
Follow the full path or tap what you need right now. Focus first, set up meals, prep the body, train smart, then recover.
Selected plan
28-Day Fat Loss Jumpstart
Default starter path. Change anytime.
1 · Focus
Get your mind ready first
Breathe for 60 seconds, set today’s intention, and decide how you will handle barriers before the day gets busy.
2 · Meals
Fuel the plan
Set up food first so your workout has support. Open the diet plan, log meals, repeat yesterday, or check your protein target.
3 · Prep
Get the body ready
This check bends the training recommendation before you load the workout. Prep comes before train for joint safety.
Ready to train.
Run the planned workout and keep form clean. Use the swap button if anything feels wrong during warm-up.
4 · Train
Train smart today
Use the readiness result from Prep. If something hurts, swap it before forcing the movement.
5 · Recover
Recover so you can repeat
Recovery is where adults over 40 rebuild. Cool down, breathe, wind down, and prepare the next day.
Daily life extension habit
Longevity Bursts
Three short movement bursts across the day. Use stairs, chair squats, brisk marching, carries, or joint-friendly options to raise your heart rate without a gym.
Taking it lighter today?
Choose the smart off-ramp
Busy, sore, or low-energy days still count when you choose the right next action.
Connection interrupted
The app is online-only for AI answers and videos. Your saved progress stays on this device.
The app is online-only for AI answers and videos. Your saved progress stays on this device.
Ask Coach
Ask for training, nutrition, recovery, motivation, supplement timing, or plateau help. This is the fastest way to get a clear next step.
Daily success system
Eat. Train. Prep. Recover.
The app is built to help you set up your day, follow the plan, and recover better instead of guessing what to do next.
Life app
AI guidance based on Coach’s coaching system · Free to use
Topic
Quick questions
Advanced Coaching
Go beyond Q&A.
Build a full 4-week plan from your stats and goals, or upload a form photo for basic coaching cues. AI gives general feedback only — live coaching with Coach is still the best option for real-time correction.
Want Coach to review this personally?
Use the free app first. When you want real coaching, Coach can review your goal, plan, workouts, and check-ins through White Label Fitness Coaching.
Featured Calculator
Functional Fitness Age
Find out how your strength, conditioning, balance, core control, recovery, and optional grip score translate into a White Label Fitness performance-age estimate.
New Quick Start
Exercise Snacks
5–10 minute desk, travel, posture, mobility, core, glute, and fat-loss micro workouts for busy adults over 40.
New Life Habit
Longevity Bursts
Three short 1–3 minute movement bursts per day to break up sitting, raise your heart rate, and support long-term health. No gym needed.
For pain, injuries, medical conditions, medications, eating disorders, or extreme weight-loss requests, this app will redirect you to qualified professional help instead of guessing.
🎬 Latest From Coach
See All →
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80 Free Articles
Training, nutrition & fat loss guides on Coach's blog →
Coach’s YouTube Library
Search 4,500+ Demo Coach training videos by topic →
Free app forever · no card required
All White Label Fitness players are free to use.
Use the Workout Player, Macro Tracker, Diet Player, Recovery Room, Breathing Player, Sleep Player, calculators, guides, and free workouts without a player fee. Coaching is optional when you want Coach to build and guide the plan personally.
Recovery Lab · sleep · stress reset · evening recovery
Recover & Sleep
Your body rebuilds when you recover. Use Recovery Lab to relax your body, calm your mind, protect your sleep, and wake up ready to follow tomorrow’s plan.
The White Label Fitness night system
Downshift. Prepare. Sleep. Rebuild.
Most people try to fix tomorrow with more willpower. Recovery Lab makes tomorrow easier by calming tonight first.
Nightly
1. DownshiftLower light, noise, stress, and screen stimulation.
2. PrepareSet tomorrow’s workout, meals, water, and first action.
3. BreatheUse slow breathing to calm the nervous system.
4. SleepProtect the bedroom and give the body time to rebuild.
Choose what you need
Recovery Tools
Pick the tool that fits the moment: wind down, breathe, stretch, reset stress, or learn how to sleep better after 40.
Lab
After training
Post-Workout Recovery Player
Finish the workout properly with a guided cooldown: easy movement, breathing, soundscape, mobility, hydration, and next-session reset.
Cooldown
Full Recovery Player
Custom sessions for strength, cardio, hard days, and quick cooldowns with sound and theme controls.
Open Recovery Player →
Guided ritual
Start Tonight Flow
One simple recovery sequence: Wind Down → Breathing → Soundscape → Checklist. Complete it to save tonight and build your recovery streak.
0 nights
Guided audio reset
Sleep Player
Open the full Sleep Player for soundscapes, timer options, volume, night mode, and phone-down sleep setup.
Player
Full Sleep Player
Rain, ocean, brown noise, ambient tones, breath chime, timer, volume, and extra-dark night mode.
Open Sleep Player →
Tonight score
Recovery Readiness
A simple habit score based on tonight’s setup. This is not medical tracking — it is a consistency tool.
0%
Not Started
Complete the checklist to see tonight’s recovery readiness.
10-minute routine
Wind Down Routine
Use this when you feel wired at night. You are not trying to do more work. You are teaching your body that the day is over.
1
Dim the roomLower lights and stop bright-screen scrolling at least 30 minutes before bed.
2
Prep tomorrowPick tomorrow’s workout, meals, water target, and first action so your mind stops planning in bed.
3
Downshift the bodyWarm shower, gentle mobility, and slow nasal breathing. Keep it easy.
4
Protect the bedroomCool, dark, quiet, and focused on sleep. No work, no scrolling, no problem solving.
Coach’s cue: A good night starts before your head hits the pillow. Set the environment, quiet the mind, and let recovery happen.
Nervous-system reset
Breathing Player
Open the full guided Breathing Player for protocols, sound cues, haptics, visual timing, and low-stimulation themes.
Player
Full Breathing Player
Box breathing, 4-7-8, slow nasal breathing, coherent breathing, audio cues, haptic cues, and themes.
Open Breathing Player →
Safety cue: Breathe gently. If you feel dizzy, short of breath, or uncomfortable, stop and return to normal breathing.
Quick setup
Sleep Checklist
Tap through this before bed. The goal is not perfection. The goal is to remove the most common things that keep people awake.
Tonight ready: 0/8 complete
Gentle only
Evening Mobility Flow
This is not a workout. Keep it slow, pain-free, and relaxing. The goal is to release tension, not create fatigue.
Neck + ShouldersSlow neck turns, shoulder rolls, and relaxed breathing for 60 seconds.
Child’s Pose BreathingTake 5 slow nasal breaths and let the ribs expand into the back.
Hip Flexor ReleaseEasy half-kneeling stretch, 30 seconds each side. No forcing.
Hamstring FlossGentle leg extension and release for 30 seconds each side.
Feet-Up ResetLie on your back with feet elevated and breathe slowly for 90 seconds.
Lower-Back DecompressionRelax the low back and let the floor support you. No straining.
Clear the mind
Stress Reset
When your mind is racing, get it out of your head and into a simple plan.
A
Brain dumpWrite down what is on your mind. Do not solve it in bed.
B
Pick one next stepChoose one thing you can handle tomorrow, then stop planning.
C
Gratitude resetName one win from today and one thing you are grateful for.
D
Close the loopSay: Tomorrow has a plan. Tonight is for recovery.
Middle-of-the-night reset
Can’t Sleep?
Do not fight the clock. Keep lights low, calm the body, empty the mind, then return to bed when you feel more settled.
1
Stop checking the timeClock watching raises pressure. Turn the screen away.
2
Slow breathingUse two minutes of slow nasal breathing or the Sleep Player breath chime.
3
Brain dumpWrite the worry down. Tomorrow can handle it.
4
Return calmlyKeep lights low and come back to bed when your body feels quieter.
Earlier is better
Caffeine Cutoff Reminder
Set a daily cutoff so caffeine does not quietly steal your sleep later. Many adults do better moving caffeine earlier in the day.
Suggested starting point: no caffeine after early afternoon.
Environment wins
Bedroom Setup
Make the room tell your body the day is over: cool, dark, quiet, and simple.
CoolLower the temperature if possible.
DarkBlock bright light and screen glow.
QuietUse steady sound if noise bothers you.
Phone AwayCharge it away from the bed.
Coach’s coaching notes
Sleep After 40
Most adults do best with about 7–9 hours of quality sleep. Consistent timing, a cool dark room, earlier caffeine cutoff, less alcohol near bedtime, less screen stimulation, regular exercise, and a healthier diet all support better sleep habits.
Caffeine TimingIf caffeine keeps you awake, move it earlier. Afternoon or evening caffeine can make sleep harder.
Alcohol WarningAlcohol may make you sleepy at first, but it can disrupt sleep later and reduce sleep quality.
Screen CutoffMove the phone away and lower stimulation before bed so the brain can downshift.
When To Get HelpIf sleep problems are persistent, severe, or affecting daily life, talk with a qualified healthcare professional or sleep specialist.
This app section is for education and habit-building. It does not diagnose or treat insomnia, sleep apnea, anxiety, or medical conditions. If sleep problems persist, get professional guidance.
Recovery tips
Train Better By Recovering Better
Recovery is not weakness. It is the part of training where your body adapts. Better sleep, better nutrition, smart hydration, and planned rest help you show up stronger.
HydrateStart the next day with water planned. Dehydration can make fatigue feel worse.
ProteinHit your protein target consistently so muscle repair has the building blocks it needs.
Move EasyLight walking can help stiffness without turning recovery into another hard session.
Do Not Chase PainSoreness is normal. Sharp pain is not. Modify, recover, and ask for help when needed.
Prepare tomorrow. Recover tonight.Wake up with a plan, a calmer body, and a better chance to follow through.
📊 Your Progress
Track Your
Gains
Gains
Log weight and workouts. See your progress over time.
🏆 Coaching Client Check-In
For Active Coaching Clients
Use this only when Coach has asked you to send a weekly coaching update. New users should start with Tomorrow Prep, prepared workouts, and the Macro Tracker first.
My Fitness Snapshot
Save the details Coach needs to judge your plan: goal, schedule, body metrics, limitations, and biggest nutrition obstacle.
Goal
Training Days / Week
Equipment
Experience
Age Range
Sex
Height
Current Weight
Limitations
Nutrition Obstacle
Coaching Style
Biggest Roadblock
Accountability Dashboard
Weekly Score
--%
Log this week
Last Check-In
--
No check-in yet
Current Weight
-- lbs
No data yet
Workouts Logged
0 total
Start logging!
📸 Before Photo
Take a photo today. We'll lock it and remind you to compare at 30 days. That moment is what drives real motivation.
📷
Upload Your Before Photo
Tap to choose from camera or library
🏆 Coaching Client Update
Check In With Coach
For active coaching clients: send Coach your weekly training, nutrition, sleep, energy, and notes. New users should use Tomorrow Prep first.
Your Name
Email for Coach to Reply
Workouts Completed
Nutrition Adherence
Sleep
Energy
Notes for Coach / Yourself
Save My Weight
Weight (lbs)
Date
Save This Workout
Workout Type
Key Lift (optional)
Notes (optional)
Build Your
Program
Program
Answer 5 questions. Get a custom 4-week program built by Coach's AI.
Build your program free · Player trial included
Build Your Program Free.
Generate your workout plan free. Then test it for 7 days in the White Label Fitness Workout Player with timers, rest periods, exercise graphics, and coaching cues.
Free trial:Build and view your program for free, then try the guided Workout Player for 7 days. Custom coaching with Coach remains the premium option.
Program Builder
Build Your Program
Tell Coach about your goal, experience, time, and equipment so he can build a program that fits you.
Tell Coach About You
Your main goal
Training experience
Days per week available
Equipment available
Workout length
Age / body stats (optional)
Any injuries or limitations? (optional)
Day-by-day workout maker
Build Today’s Workout
Use this when you do not need a full 4-week plan. Pick the body part, goal, time, and equipment you have today, then play it in the Workout Player for timers, cues, and form guidance.
🏋️ Strength Tool
1-Rep Max Calculator
Enter a weight and how many reps you completed — get your estimated 1-rep max instantly.
Your Lift
Weight Lifted (lbs)
Reps Completed
Exercise (optional)
Ready-Made Programs
Coach's Programs
Use the app to get started, then book live coaching when you want Coach watching, cueing, correcting, and adjusting your training in real time.
Interactive PDF Programs
Interactive PDF programs connected to the White Label Fitness Workout Player. Visitors can try the 7-day sample, then buy the full course.
🔥 7-Day Free Trial · Full Course $97
28 Day Fat Loss Jumpstart
Try Week 1 free in the White Label Fitness Workout Player. Unlock the full 28-day interactive PDF course for $97.
Interactive PDF program
28 player-ready workouts
Exercise library support
7-day workout player trial
FREE player
🚀 Best Entry Point
28-Day Quick Start
The lowest-barrier way to start. 28 days of structured bodyweight training — no gym, no equipment, no excuses.
28-day beginner program
No gym or equipment needed
Simple habits, fast results
$29 one-time
Get Program →🔥 Best Value
Strength + Nutrition Bundle
Strength & Shred + Nutrition Mastery together. Save $37 versus buying separately.
Strength & Shred (12 weeks)
Nutrition Mastery (6 modules)
Save $37 vs buying separate
$127 one-time
Get Bundle →⭐ Most Popular
1-on-1 Online Coaching
Custom program, nutrition plan, weekly check-ins, and direct access to Coach every week. Fastest path to results.
Custom weekly training program tailored to you
Personalized nutrition & macro plan
Weekly video check-in calls with Coach
Direct message access to Coach anytime
Form video review & technique feedback
$249/mo
Book Elite Coaching⭐ Best Value
SA40 + Coach's Review
The full Strong After 40 program plus a personal Loom video review from Coach — specific feedback and adjustments. Delivered within 48 hours.
Everything in Strong After 40
Coach reviews your plan personally
Recorded Loom with specific feedback
Save $17 vs buying separately
$129Save $17
Get Bundle →🔥 Best for 40+
Strong After 40
28-day fat-loss jumpstart with guided workouts, nutrition direction, and a 7-day free sample path.
12 weeks · 3 structured phases
Exercise coaching library + form cues
Nutrition system, meals + grocery list
Recovery, sleep + 12-week trackers
$97 one-time
Get Program →🟢 Beginner
Foundation Builder
8 weeks of movement fundamentals. The right starting point — learn proper form before you load the bar.
8-week introductory program
Step-by-step form guides for every lift
Beginner nutrition basics included
$47 one-time
Get Program →📚 Course
Nutrition Mastery
Coach's complete nutrition system — calories, protein timing, flexible dieting, and the mindset to actually stick to it.
6-module video course
Macro calculation templates
Lifetime access + updates
$67 one-time
Get Course →⚡ Single Session
30-Min Virtual Session
One focused 30-minute Elite Virtual Coaching session with Coach. Ask anything — form, programming, nutrition, plateau busting. No commitment required.
Live FaceTime/Zoom call with Coach
Any topic — training, nutrition, mindset
Personalized action plan to take away
$40 one-time
Book Session →⭐ Best Value
60-Min Virtual Session
A full Elite Virtual Coaching hour with Coach — deep dive into your training, nutrition, and goals. Walk away with a complete personalized plan you can start immediately.
Live FaceTime/Zoom call with Coach
Full program or nutrition overhaul
Written recap & action steps sent after
30-day follow-up email included
$99 one-time
Book Session →Your Exact
Macros
Macros
Get your personal calorie and macro targets based on Coach's approach.
Your Details
Sex
Age
Height (inches)
Weight (lbs)
Activity level
Goal
🍽️ AI Meal Planner
Coach's 7-Day Meal Plan
Tell Coach your targets and preferences — get a complete 7-day meal plan built around your exact macros.
Your Nutrition Details
Daily calories
Protein target (g)
Goal
Meals per day
Diet style
Food allergies or things you hate
📅 Diet Player Access
Load A Plan Or Play Today’s Food
Use Coach’s 7-Day Meal Plan, load today’s logged food, or open the full Diet Player. This keeps the nutrition plan visible instead of hidden behind another tab.
📐 Body Composition
Body Fat Estimator
Uses the US Navy method. Measure with a soft tape measure at the widest point. Results are an estimate — trends matter more than the number.
Your Measurements
Sex
Height (inches)
Waist (inches, at navel)
Neck (inches)
Level Up
Your Game
Your Game
Quick app shortcuts
Most Used Tools
Use More when you need anything that is not in the simplified bottom tray. These are the same core shortcuts from the working app tray, cleaned up for the white-label build.
Calculators
Calories, macros, body composition, training numbers, and fitness age.
Technique Lab
Form help, movement cues, safer reps, and technique education.
Exercise Library
Find movement graphics, exercise options, regressions, and progressions.
Longevity Bursts
1–3 minute movement bursts and daily movement habits.
Sleep Player
Wind down at night with a simple guided recovery flow.
Apply for Coaching
Optional buyer-owned coaching path for custom accountability and support.
📞
Book Elite Coaching
Best if you want custom programming, direct help, and accountability instead of trying to piece it together alone.
Book Elite Coaching →
🔥
Start With a Program
Best if you want a clear next step today and you are not ready for full coaching yet.
📚
Free Guides
10 free PDF guides covering mobility, fat loss, sleep, hormones, muscle building, and more. Download any guide free — 4 new guides include linked interactive workouts.
Browse All 10 Free Guides →
📄
28-Day Fat Loss Guide
Coach's complete action plan — 3-day training template, protein targets, 4-week roadmap, and printable scorecard. Free PDF.
Download Free →
Saved Answers
Tap the bookmark button on any AI answer to save it here.
No saved answers yet.
“In 3 months of coaching I made more progress than 2 years on my own.”
Mike R. · +22 lbs muscle · -18 lbs fat
“Macros finally clicked for me. I stopped guessing and started seeing steady progress.”
Dan J. · Down 24 lbs
📋 Coach's Coaching Principles
📈
Progressive Overload
Add weight, reps, or sets every week. This is the only real driver of muscle growth and strength. If you're not progressing, you're not growing.
🥩
Protein First
Target 0.8–1g per lb of bodyweight daily. Hit your protein target before worrying about anything else — timing, supplements, or meal frequency.
🔄
Consistency Beats Intensity
A good program done consistently beats a perfect program done sporadically. Show up three times a week for a year and you will not recognise yourself.
🛡️
Pain-Free Movement Always
Never train through sharp joint pain. Work around limitations, not through them. One smart modification beats six weeks off with an injury.
📊
Track & Adjust
If you can't measure it you can't improve it. Log your lifts, your weight, your food. Review weekly and adjust. Accountability is what separates people who get results.
🗂️ Your Data
Your weight logs, workout history, check-ins, and profile are stored privately on this device only — never uploaded or shared.
🔔 Push Notifications
Get daily workout reminders, weekly check-ins, and Coach's new video alerts on your phone.
Training Programs
Interactive PDF Programs
Interactive PDF programs that connect directly to the White Label Fitness Workout Player. Try the 7-day sample, then buy the full course.
🔥 7-Day Free Trial · Full Course $97
28 Day Fat Loss Jumpstart
7-day free player trial plus $97 full-course unlock with playable workouts in the White Label Fitness Workout Player.
7-day player trial
Player-ready workouts
Exercise library support
Buy full course $97
FREE player
⭐ Most Popular
1-on-1 Online Coaching
Custom program, nutrition plan, weekly check-ins, and direct access to Coach every week.
Custom weekly training program
Personalized nutrition & macro plan
Weekly video check-in calls
Direct message access to Coach
Form video review & feedback
$249/mo
Book Elite Coaching🔥 Best for 40+
Strong After 40
28-day fat-loss jumpstart with guided workouts, nutrition direction, and a 7-day free sample path.
12 weeks · 3 phases
Exercise coaching library
Nutrition + meal templates
12-week progress trackers
$97 one-time
Get Program →🟢 Beginner
Foundation Builder
8 weeks of movement fundamentals. The right starting point for any serious lifter.
8-week intro program
Step-by-step form guides
Beginner nutrition basics
$47 one-time
Get Program →📺 Course
Nutrition Mastery
Coach's complete nutrition system — calorie targets, protein timing, flexible dieting.
6-module video course
Macro calculation templates
Lifetime access + updates
$67 one-time
Get Course →⚡ Single Session
30-Min Virtual Session
One focused 30-minute Elite Virtual Coaching session with Coach. Ask anything — form, programming, nutrition, plateau busting. No commitment required.
Live FaceTime/Zoom call with Coach
Any topic — training, nutrition, mindset
Personalized action plan to take away
$40 one-time
Book Session →⭐ Best Value
60-Min Virtual Session
A full Elite Virtual Coaching hour with Coach — deep dive into your training, nutrition, and goals. Walk away with a complete personalized plan.
Live FaceTime/Zoom call with Coach
Full program or nutrition overhaul
Written recap & action steps sent after
30-day follow-up email included
$99 one-time
Book Session →Free Weekly Tips
Join 14,000+ people getting Coach's weekly training email.
Weekly training tip you can use immediately
Nutrition strategies that actually work
Subscriber-only program discounts