How to Use the Players
Each player has a different job. Use the Workout Player to train, Macro Tracker to hit nutrition targets, Sleep Player to wind down at night, and Recovery Room to cool down after training.
Workout Player
Train with the plan, not guesswork
Use this when you are ready to follow a workout from start to finish.
Before you start
- Review the exercise list.
- Tap exercise graphics or guide buttons when you need form help.
- Set up equipment before pressing start.
During the workout
- Follow sets, reps, and rest periods.
- Keep the coach cue in mind for each movement.
- Use the timer to stay controlled, not rushed.
Best use
- Pick a workout that matches your level.
- Stop if pain changes your form.
- Make the last reps challenging but clean.
After completion
- Use the Recovery Room prompt.
- Cool down before closing the app.
- Log anything important for next time.
{{COACH_FIRST_NAME}}’s cue: The Workout Player is for execution. Do not modify everything mid-session. Follow the plan, train with control, then recover.
Macro Tracker
Use your numbers to make food decisions
Use this to set calories, protein, carbs, fats, water, and review your food choices.
Start with targets
- Enter age, height, weight, activity, and goal.
- Calculate targets before building a meal plan.
- Protein is the anchor for most clients over 40.
Daily logging
- Open the Macro Tracker.
- Tap Add or search for the food.
- Choose the correct meal: breakfast, lunch, dinner, or snacks.
- Enter the serving amount and save it.
- Watch calories, protein, carbs, fats, and water update.
AI nutrition review
- Use it after you log a few meals.
- Ask what to improve today, not just what went wrong.
- Use the review to adjust tomorrow’s protein, calories, water, or meal timing.
Best use
- Check weekly trends, not one weird day.
- Use macros to support workouts and recovery.
- Build meal structure before cravings hit.
{{COACH_FIRST_NAME}}’s cue: The Macro Tracker is not punishment. It is clarity. Use it to find the next smart food decision.
Sleep Player
Downshift before bed
Use this at night when you want to lower stimulation and create a calmer environment.
Pick the sound
- Choose rain, ocean, brown noise, ambient, or breath chime.
- Use the lowest volume that still feels calming.
- Choose a theme that is easy on your eyes.
Set the timer
- Use 10 minutes for quick downshift.
- Use 30–90 minutes if you want a longer sleep environment.
- Let fade-out finish instead of stopping abruptly.
Dim screen
- Start the player.
- Dim the screen.
- Put the phone face down or away from your eyes.
Best use
- Use after the sleep checklist.
- Do not scroll while using it.
- Keep it routine-based, not entertainment-based.
{{COACH_FIRST_NAME}}’s cue: The Sleep Player works best when it becomes part of the same nightly sequence: prepare, breathe, sound, phone down.
Post-Workout Recovery Room
Cool down before you move on
Use this immediately after training to gradually come down, breathe, move gently, and start recovery.
Choose a session
- Quick Reset after normal workouts.
- Strength Cooldown after lifting.
- Cardio Downshift after conditioning.
- Hard Day when the workout was demanding.
Choose a sound
- Nature Recovery for a calming soundscape.
- Slow Tempo Calm for musical downshift.
- Pink Noise Mask for noisy environments.
- Breath-Paced Music for guided breathing rhythm.
Follow the phases
- Move Easy.
- Breathe Down.
- Mobility.
- Recovery Reset.
Finish properly
- Hydrate.
- Know your next protein feeding.
- Note soreness or pain flags.
- Plan tomorrow’s training or recovery.
{{COACH_FIRST_NAME}}’s cue: The Recovery Room is not extra fluff. It is the bridge between today’s work and tomorrow’s ability to train again.