How we coach · For trainers
Yes, we knowfitness.
It’s the first thing good trainers ask, and they should. Here’s how your coaching team handles training, food and recovery questions: in your approach, in plain language, and never past what text can safely do.
Coaching with Dani · Today 6:18 PM
hit all my RDL sets with 2 in the tank. go heavier next week?
yes, that’s the cue. add the smallest jump you can and build back up to the same reps. tell me thursday how set one felt 💪
also my knee’s been sore on lunges
Knee pain · sent to Dani, no scripted answer
Dani, by text
The language
Fluent in gym.And in real life.
Members text the way they talk, from RIR and deloads to whatever went viral this week. Your team answers in kind, without the lecture, and with an honest take when a trend doesn’t hold up.
Training
- Progressive overload
- RIR and RPE
- Double progression
- Deloads
- Push / pull / legs
- Upper / lower
- Supersets
- Drop sets
- Lengthened partials
- Pull-up progressions
Food
- Maintenance calories
- Protein targets
- Recomp
- Cutting and bulking
- Plateaus
- Eating out
- Weekend drinks
- Creatine
Recovery
- Sleep debt
- Zone 2
- HIIT
- Steps and NEAT
- Soreness vs pain
- Rest days
- Perimenopause
What’s trending
- 75 Hard
- 12-3-30
- “Cortisol face”
- Hot girl walks
- Pilates vs lifting
- Fasting challenges
Your method
Your approach.Comes first.
The order never changes: safety, then you, then our house guide. The guide fills gaps. It never overrules the way you coach.
Tell Kilo how you coach.
A short conversation about your approach becomes a voice guide you read and approve. It’s what your team works from on day one.
Share real replies.
Paste real texts from clients and what you said back. Your team learns your calls and your phrasing, not a generic coach’s.
Set your rules.
What you do when someone misses two weeks, says it’s too easy or asks about cheat meals. Where your answer differs from ours, yours is the one members get.
The house guide
A house guide.Behind every answer.
Written from public health guidelines and peer-reviewed research, in words a member can act on today. Every page says what to tell a member, what never to say, and when to hand it to you.
Training
Starting from zero, progression and effort, splits and weekly volume, swaps when the gym is packed, training while travelling.
Food
Ranges, not meal plans: protein, plate building, eating out, alcohol, plateaus, gaining and recomp, hunger in a deficit.
Recovery
Sleep, stress, steps and everyday movement, rest days, and training through perimenopause and menopause.
Habits
The weekly commitment, if-then plans, restarting after a lapse, noticing wins, and what to change at the weekly review.
Safety
The red flags that end a coaching answer and start a referral, written down so nobody has to guess under pressure.
What members want
Built for the9pm text.
We started from how real people ask for help: forum threads, reviews of coaching apps and coaches’ own notes. So the guide answers “did one bad weekend ruin everything?” long before it explains hypertrophy.
Someone checking in beats more information.
Most members already know what to do. What they want is a person who notices, remembers and asks.
Small and specific beats perfect.
One commitment with a day on it does more than a perfect plan nobody starts.
No shame after a miss.
Week three is where people quit. The reply to a missed week is a smaller next step, never a lecture.
Safety
We know wheretext stops.
Knowing when not to answer is part of knowing fitness. None of these get a scripted answer. They come straight to you with the whole conversation, and we ask you to reply within 2 hours. When it needs a doctor, dietitian or physical therapist, the member hears that too.
- Pain or injury
- Pregnancy and postpartum
- Medications, including GLP-1s
- Anyone under 18
- Signs of disordered eating
- Anything that sounds urgent
Quality
Checked beforeit reaches a member.
Tested on real questions.
Every change to the house guide is checked against a bank of real-world member questions before it reaches anyone.
Safety has to be perfect.
In testing, safety questions must reach a person every single time. Most of the time is a fail.
Reviewed every year.
And straight away when public guidance changes, or when members start asking about something new.
Our limits
What wewon’t do.
Coaching by text is powerful because it stays in its lane. These lines keep your name safe.
- Diagnose or treat an injury
- Write meal plans or set calorie targets for your members (your plan can)
- Change your program without you
- Push supplements beyond the well-studied basics
- Act like a doctor, dietitian or physical therapist
Questions
Fairquestions.
Will the replies sound like me?
That’s the point. Your team works from the voice guide you approve and the real replies you share. Words you never use stay out, and phrases you always use show up.
What if my approach is different from your guide?
Yours wins. The house guide only covers what you haven’t, and safety is the one thing that overrides it.
Which questions still come to me?
Only the ones that need you, with the whole conversation attached. We ask you to reply within a day, and within 2 hours on anything about safety.
Is the guidance current?
It’s written from public health guidelines and recent research, reviewed every year, and updated when members start asking about something new, from 75 Hard to the 12-3-30.
Who checks the guide itself?
Today the guide pages are drafts, written from public guidelines and tested on real member questions. They are waiting for credentialed review: training and recovery pages by a certified strength and conditioning coach, food pages by a registered dietitian.