FitBiz AI Workforce — 4-Week Training Program (Premium)

Client: Jane Smith (36F)
Coach: John Doe
Schedule: Mon / Wed / Fri — 6:00am
Program Length: 4 Weeks
Focus: Strength + fat loss + conditioning with back-sensitive modifications
Class Integration: Yes (Premium)
Document Type: Client-Facing Training Program (PDF-ready)

---

Document Setup (FitBiz Template Specs)

Header: [Acme Corporation Logo] | Training Program (4-Week) | Jane Smith
Footer: Acme Corporation | [Contact Info] | Page [#]
Format: US Letter 8.5"×11", 0.5" margins, Arial 11pt body, 14–16pt headers
Branding accents: [Acme Corporation colors] for section headers + table header rows
Accessibility: Searchable text, tagged headings

Proposed Filename: Training_Program_4Week_JaneSmith_2026-01-04.pdf

---

Important Notes (Read First)

RPE Scale (How hard should it feel?)

• RPE 6: Comfortable, 4 reps left in the tank
• RPE 7: Challenging, 3 reps left
• RPE 8: Hard, 2 reps left
• RPE 9: Very hard, 1 rep left (used sparingly)

Back-Sensitive Rules (Non-negotiables)

• Prefer neutral spine, brace before reps, move slowly through transitions.
• If any sharp pain, radiating symptoms, or “catching” in the low back: stop the movement and sub to the listed alternative.
• Prioritize: Split stance / supported positions > deep hinging > loaded spinal flexion.
• Avoid high-fatigue rounding: no high-rep deadlifts, no sit-ups, no kipping, keep swings optional only if pain-free and coached.

Peak-Hour / Equipment Substitutions (6am-friendly)

If a station is taken, use the listed alternatives in each session. General swaps:

• Barbell squat → DB goblet squat / belt squat / leg press
• Deadlift/hinge → KB RDL (light) / hip thrust / cable pull-through
• Bench press → DB bench / push-ups (elevated) / machine chest press
• Row machine busy → incline DB row / cable row / band row
• Treadmill busy → bike / rower / sled pushes / brisk incline walk outside (if allowed)

---

Weekly Structure (Mon/Wed/Fri @ 6am)

Each session includes:

1. Warm-up (8–10 min)
2. Main Work (35–40 min) with strength + accessory + conditioning
3. Cool-down (5–8 min)

Time Cap: 55 minutes total (aim to be done by :55)

---

Progression Protocol (How you progress each week)

Week 1 (Build): learn movements, find starting loads at RPE 6–7
Week 2 (Add Volume): add 1 set to primary lift OR +2 reps per set (RPE 7)
Week 3 (Add Load): increase load 2–5% (or smallest jump) keeping reps same (RPE 7–8)
Week 4 (Consolidate/Deload-ish): reduce load 5–10% OR drop 1 set; keep great form (RPE 6–7)

Simple rule: If you hit the top end of the rep range at target RPE for all sets → increase next week.

---

Group Class Integration (Premium Option)

Jane Smith can replace ONE session per week with a group class, ideally:

• Wed: Strength-based class (preferred)
• Fri: Conditioning/metcon class (ok if back-friendly options available)

If taking a class:

• Do the Warm-up A below before class (5 minutes)
• Tell coach: “Back-sensitive modifications: prefer step-ups over box jumps, sled/bike over high-impact, no high-rep hinging.”

Warm-up A (5 min pre-class):

• 90/90 breathing x 5 breaths
• Glute bridge x 10
• Dead bug x 6/side (slow)
• Hip hinge drill to wall x 8

---

WEEK 1–4 PROGRAM DETAILS

(Use same session templates weekly; apply progression protocol above.)

---

MONDAY — Lower Strength + Core + Low-Impact Conditioning

Session Time Cap: 55 min
Target RPE: 6–8 depending on week

Warm-up (8–10 min)

1. Bike or incline walk: 3 min easy
2. Dynamic mobility (2 rounds):
   • Cat-camel (small range): 6 reps
   • Half-kneeling hip flexor stretch: 20s/side
   • Bodyweight box squat to target depth: 8 reps
3. Activation:
   • Banded lateral walk: 10 steps/side
   • Glute bridge: 10 reps (2-sec squeeze)

Main Work (35–40 min)

A) Main Lift — Squat Pattern

• Option 1: Goblet Squat to Box (preferred for back comfort)
• Option 2: Belt Squat / Leg Press (if available)
  Sets/Reps: 3×8 (W1) → 4×8 (W2) → 4×6–8 (W3) → 3×8 (W4)
  RPE: 6–8
  Rest: 90 sec
  Equipment alternatives: DB / KB / machine

Back-sensitive cues: keep torso tall, brace, stop 1–2 reps before form changes.

B) Superset (3 rounds)

1. DB Romanian Deadlift (light, slow) OR Hip Thrust (if hinging bothers back)
   • 10 reps @ RPE 6–7, 60 sec rest
2. Step-ups (knee height or lower)
   • 8/side @ RPE 7

If peak-hour & no bench/box: substitute step-ups with reverse lunges holding TRX.

C) Core + Carry (2–3 rounds)

1. Pallof Press (cable or band): 10/side (slow)
2. Suitcase Carry: 30–40m/side @ RPE 7
   Rest: as needed, keep form crisp

Conditioning Finisher (8–10 min)

Option: Bike / Rower / Sled (choose what’s free)

• 10 min continuous at RPE 6–7 (conversational but steady)

Cool-down (5–8 min)

• Child’s pose to side reach: 30s/side (gentle)
• Hamstring stretch (strap): 30s/side
• Hip flexor stretch: 30s/side
• 90/90 breathing: 5 breaths

---

WEDNESDAY — Upper Strength + Core + Intervals

Session Time Cap: 55 min
Target RPE: 6–8

Warm-up (8–10 min)

1. Row or bike: 3 min easy
2. Shoulder prep (2 rounds):
   • Band pull-aparts: 12
   • Scap push-ups: 8
   • Wall slides: 8
3. Core brace:
   • Dead bug: 6/side

Main Work (35–40 min)

A) Main Lift — Horizontal Push

• Option 1: DB Bench Press (easier setup at 6am)
• Option 2: Machine chest press / push-ups elevated
  Sets/Reps: 3×8 (W1) → 4×8 (W2) → 4×6–8 (W3) → 3×8 (W4)
  RPE: 6–8
  Rest: 90 sec
  Alternative if benches busy: incline push-ups + weighted vest/plate if needed

B) Main Pull — Row

• Option 1: Chest-supported DB row (back-friendly)
• Option 2: Cable row / band row
  Sets/Reps: 3×10 (W1) → 4×10 (W2) → 4×8–10 (W3) → 3×10 (W4)
  RPE: 7–8
  Rest: 60–75 sec

C) Accessory Circuit (3 rounds, time cap 12 min)

1. Half-kneeling DB overhead press (light): 8/side @ RPE 7
   • Alt: landmine press if available (often more back/shoulder friendly)
2. Lat pulldown or assisted pull-up: 10 reps @ RPE 7
3. Cable/band face pull: 12 reps @ RPE 7
   Rest: minimal, move steadily

Conditioning (Intervals) (8–10 min)

Choose one:

• Bike: 30 sec hard (RPE 8) / 60 sec easy × 6 rounds
• Rower: 200m moderate-hard / easy paddle back × 6 rounds
• Treadmill: 30 sec incline push / 60 sec walk × 6 rounds
  Back note: rower is okay if neutral spine holds; choose bike if unsure.

Cool-down (5–8 min)

• Doorway pec stretch: 30s/side
• Lat stretch (bench): 30s
• Thoracic open book: 6/side (slow)
• Breathing reset: 5 breaths

---

FRIDAY — Full Body Strength Circuit + Core + Zone 2

Session Time Cap: 55 min
Target RPE: 6–8

Warm-up (8–10 min)

1. Bike: 3 min easy
2. Movement prep (2 rounds):
   • Bodyweight hinge to wall: 8 reps
   • TRX squat: 8 reps
   • Band row: 12 reps
3. Activation:
   • Glute bridge: 10
   • Side plank: 20s/side

Main Work (35–40 min)

A) Strength Circuit (4 rounds, time cap 22 min)
Move station-to-station; keep loads moderate and form perfect.

1. Trap bar deadlift ONLY if pain-free → otherwise Hip Thrust or Cable Pull-through
   • 6 reps @ RPE 6–7
2. Incline DB Press
   • 8 reps @ RPE 7
3. 1-arm cable row (split stance)
   • 10/side @ RPE 7
4. Goblet squat
   • 10 reps @ RPE 7
     Rest: 60–90 sec between rounds

Peak-hour substitution: if cable taken → band row anchored or chest-supported DB row.

B) Core Tri-set (2–3 rounds, time cap 10 min)

1. Pallof press 10/side
2. Dead bug 6/side
3. Farmer carry 30–40m
   RPE: 6–7 (core is “quality over fatigue”)

Conditioning (Zone 2) (8–10 min)

• 8–10 min steady (bike / incline walk) at RPE 6
  Goal: breathe heavier but can still speak in short sentences.

Cool-down (5–8 min)

• Hip flexor stretch 30s/side
• Piriformis stretch 30s/side
• Supported forward fold (soft knees) 30s
• Breathing 5 breaths

---

Weekly Checklist (Jane Smith)

• □ Hit 3 sessions/week (or 2 + 1 class)
• □ Keep every set in the right RPE range
• □ If back feels “tight”: swap hinge for hip thrust/cable pull-through
• □ Aim for small wins weekly: +2.5–5 lb or +1–2 reps when ready
• □ Sleep + hydration supports recovery for 6am training

---

Coach Notes (for John Doe) — Back-Sensitive Modifications Summary

• Prefer chest-supported rows, split stance cable rows, landmine press.
• Hinge exposure: start with RDL light tempo and/or hip thrust; avoid high-rep fatigue hinges.
• Conditioning: bike/sled are safest defaults.
• Core: anti-rotation (Pallof), dead bug, carries; avoid sit-ups/crunch volume if symptomatic.

---

Delivery Actions (What I will generate/package)

Files to Create

1. PDF (client-facing): Training_Program_4Week_JaneSmith_2026-01-04.pdf

Drive Placement (per standards)

/Acme Corporation/Active Members/Jane Smith/

• Training_Program_4Week_JaneSmith_2026-01-04.pdf

Permissions (planned)

• Jane Smith (user@example.com) → View
• Coach John Doe → View (or Edit if your gym standard requires)
• Management → Full control
• Link sharing → Anyone with link can view (client-facing)

---

Final QA (before sending)

• No placeholders remaining (Acme Corporation name/contact/logo fields need your actual values)
• Dates correct (document dated 2026-01-04)
• Session schedule matches Mon/Wed/Fri 6am
• Includes: warm-up/main/cool-down, RPE, time caps, substitutions, progression, class integration, back mods

---

Missing info needed to finalize branded PDF + delivery

Send any of the below (or say “use default”):

1. Gym Name + Contact Info for footer
2. Gym logo file (PNG preferred) and brand colors (hex)
3. Jane Smith’s email (for view access) and John Doe’s email (for staff access)
4. Do you want this emailed to Jane Smith, or Drive link only?

💪 4-WEEK PERSONALIZED TRAINING PROGRAM

CLIENT: Jane Smith | COACH: John Doe | GOAL: Lose 12kg/6 months, improve fitness/energy, build strength, reduce stress (wedding April)

📅 WEEKLY STRUCTURE
Schedule: Mon / Wed / Fri @ 6:00am (55 min cap)
Session style: Beginner strength + low-impact conditioning (back-friendly)
Group class integration (community preference):

• Default plan below = guided individual plan during busy 6am hour (avoids bottlenecks)
• Option: Replace 1 day/week with a class when space allows:
  • Best swap: Wed Strength class (T/Th are strength classes, but her availability is M/W/F; if Wed 6am HIIT only, keep Wed as individual plan)
  • If attending Mon/Wed/Fri 6am HIIT class: use the “Class Mod Menu” below and do Warm-up A first.

WEEK-BY-WEEK PROGRESSION:

• Week 1: Movement quality + habit formation (RPE 6–7)
• Week 2: Increase volume (add 1 set OR +2 reps) (RPE 7)
• Week 3: Add intensity (2–5% load increase, keep form) (RPE 7–8)
• Week 4: Consolidate/deload-ish (drop 1 set OR -5–10% load) (RPE 6–7)

---

IMPORTANT GUIDELINES (Back-sensitive beginner)

• No sharp pain. If pain >3/10, radiating, or “catching” → stop and swap to regression.
• Prefer supported positions: chest-supported rows, split stance work, goblet/box squats.
• Avoid high-rep fatigue hinging and spinal flexion: no sit-ups, no high-rep deadlifts.
• Conditioning defaults: bike / incline walk / sled (rower only if neutral spine feels solid).

RPE KEY (effort):

• RPE 6 = could do ~4 more reps
• RPE 7 = ~3 more reps
• RPE 8 = ~2 more reps

---

DETAILED PROGRAM (Repeat templates weekly with progression rules)

WEEK 1
Day 1 (Mon 6am): Lower + Core + Low-Impact Conditioning (55 min cap)
Warm-up (8–10 min)

1. Bike or incline walk – 3 min easy
2. 2 rounds:

• Cat-camel (small range) x 6
• Half-kneeling hip flexor stretch x 20s/side
• Box squat (bodyweight) x 8

1. Activation:

• Banded lateral walks x 10 steps/side
• Glute bridge x 10 (2-sec squeeze)

Main Work (35–40 min)
A) Squat Pattern (avoid racks)

• Goblet squat to box: 3 x 8 @ RPE 6–7, rest 90s
  Peak-hour alternatives: leg press / belt squat / TRX squat (slow tempo)

B) Superset – 3 rounds

1. DB Romanian deadlift (light, slow 3 sec down) x 10 @ RPE 6
   If back feels tight: hip thrust x 10 OR cable pull-through x 12
2. Step-ups (low box) x 8/side @ RPE 7
   Alt if boxes taken: TRX reverse lunge x 8/side

C) Core + Carry – 2–3 rounds

• Pallof press (cable or band) x 10/side (slow)
• Suitcase carry x 30–40m/side @ RPE 7

Conditioning (8–10 min)

• 10 min steady bike / incline walk / sled push practice @ RPE 6–7

Cool-down (5–8 min)

• Child’s pose side reach 30s/side (gentle)
• Hamstring stretch 30s/side
• Hip flexor stretch 30s/side
• 90/90 breathing x 5 breaths

Day 2 (Wed 6am): Upper + Core + Intervals (55 min cap)
Warm-up (8–10 min)

• Row or bike 3 min easy
  2 rounds:
• Band pull-aparts x 12
• Scap push-ups x 8
• Wall slides x 8
• Dead bug x 6/side

Main Work (35–40 min)
A) Horizontal Push

• DB bench press: 3 x 8 @ RPE 6–7, rest 90s
  Alt if benches busy: incline push-ups x 8–12 (hands on bench/Smith bar)

B) Row (back-friendly)

• Chest-supported DB row: 3 x 10 @ RPE 7, rest 60–75s
  Alt: cable row / band row

C) Accessory circuit – 3 rounds (12 min cap)

• Half-kneeling DB overhead press x 8/side @ RPE 7 (light)
  Alt: landmine press if available
• Lat pulldown x 10 @ RPE 7
• Face pull (cable/band) x 12 @ RPE 7

Intervals (8–10 min)
Choose 1:

• Bike: 30s hard @ RPE 8 / 60s easy x 6
• Treadmill: 30s incline push / 60s walk x 6
• Rower only if back feels great: 200m moderate-hard / easy paddle back x 6

Cool-down (5–8 min)

• Pec doorway stretch 30s/side
• Lat stretch 30s
• Thoracic open book x 6/side
• Breathing reset x 5 breaths

Day 3 (Fri 6am): Full Body Circuit + Core + Zone 2 (55 min cap)
Warm-up (8–10 min)

• Bike 3 min easy
  2 rounds:
• Hinge to wall drill x 8
• TRX squat x 8
• Band row x 12
  Activation:
• Glute bridge x 10
• Side plank x 20s/side

Main Work (35–40 min)
A) Strength Circuit – 4 rounds (22 min cap)

1. Hinge option (choose ONE)

• Trap bar deadlift 6 reps @ RPE 6–7 ONLY if pain-free
  OR hip thrust x 10
  OR cable pull-through x 12

1. Incline DB press x 8 @ RPE 7
2. 1-arm cable row (split stance) x 10/side @ RPE 7
   Alt: band row / chest-supported DB row
3. Goblet squat x 10 @ RPE 7
   Rest 60–90s between rounds

B) Core Tri-set – 2–3 rounds (10 min cap)

• Pallof press x 10/side
• Dead bug x 6/side
• Farmer carry x 30–40m

Zone 2 (8–10 min)

• Steady incline walk or bike @ RPE 6

Cool-down (5–8 min)

• Hip flexor stretch 30s/side
• Piriformis stretch 30s/side
• Supported forward fold (soft knees) 30s
• 90/90 breathing x 5 breaths

---

WEEKS 2–4 (Apply progression to the SAME workouts)

• Week 2: Add 1 set to A lifts (e.g., goblet squat 4 sets; DB bench 4 sets; rows 4 sets) OR add +2 reps/set if load jumps aren’t available.
• Week 3: Add load 2–5% (smallest DB jump), keep reps. Stay RPE 7–8 with perfect form.
• Week 4: Drop 1 set from A lifts OR reduce load 5–10%. Keep movement quality high.

---

⚠️ INJURY CONSIDERATIONS & MODIFICATIONS (Menu)
If low back discomfort shows up:

• Swap any hinge (RDL/deadlift) → hip thrust / glute bridge / cable pull-through
• Swap rower → bike / incline walk / sled
• Swap overhead press → landmine press / incline press / cable press
  Core rules:
• Prefer anti-rotation and stability: Pallof, dead bug, carries, side plank
• Avoid: sit-ups, high-volume crunching, twisting under fatigue

Ankle (prior sprain, healed):

• Start with lower step height, controlled tempo
• If impact bothers ankle: avoid jumping; use sled/bike

---

🔄 PEAK-HOUR EQUIPMENT SUBSTITUTIONS (6–7am)
If racks unavailable:
→ Goblet squat to box
→ TRX squat / split squat
If benches unavailable:
→ Incline push-ups
→ Floor press (DB)
If cables busy:
→ Bands for Pallof/rows/face pulls
→ Chest-supported DB row
If treadmills busy:
→ Bike / rower / sled pushes

---

📈 PROGRESSION PROTOCOL FOR COACH JOHN DOE
Increase load when:

• Client completes all sets at top of rep range with neutral spine, controlled tempo, and RPE ≤7.
  Regress when:
• Back discomfort increases during set, form breaks (rounding/valgus), or RPE jumps >8 unexpectedly.
  Form priorities (top cues):
• “Brace first, then move.”
• “Ribs down, hips back (hinge), tall chest (squat).”
• “Stop 2 reps before technique changes.”

---

Group HIIT Class Mod Menu (if class is full or she attends)
Do Warm-up A (5 min) before class:

• 90/90 breathing x 5 breaths
• Glute bridge x 10
• Dead bug x 6/side
• Hip hinge to wall x 8

In-class swaps:

• Box jumps → step-ups
• Burpees → incline burpees or dead-bug + farmer carry
• High-rep KB swings → sled push / bike calories
• Sit-ups → Pallof press / side plank

If you want, share the exact HIIT class template (stations/movements) and I’ll map Jane-specific substitutions and weekly targets to that class format.

FitBiz AI Workforce — Client Nutrition Habit Guide (PDF-Ready)

Client: Jane Smith
Coach: John Doe
Duration: 4 Weeks (Habit-Based)
Purpose: Support training performance, fat loss, and consistent energy with simple, sustainable habits.
Document Type: Client-Facing Nutrition Guide (Read-Only PDF)

Proposed Filename: Nutrition_Guide_JaneSmith_2026-01-04.pdf

---

PDF Template Specs (FitBiz Standard)

Header: [Gym Logo] | Nutrition Habit Guide (4-Week) | Jane Smith
Footer: Acme Corporation | contact@company.com | Page [#]
Format: US Letter 8.5"×11", 0.5" margins, Arial 11pt body, 14–16pt headers
Branding: Gym colors for headings/table headers
Accessibility: Searchable text, tagged headings

---

Nutrition Habit Guide (4-Week) — Jane Smith

1) How We’re Doing This (Simple + Sustainable)

This plan is habit-based, not a strict meal plan. Each week we’ll add 1–2 habits that:

• improve energy and hunger control
• support training recovery
• help create steady progress without feeling “on a diet”

Success definition: 80% consistency, not perfection.

---

2) Nutrition Foundations (Quick Education)

Protein (why it matters)

Protein helps:

• preserve/build lean muscle while losing fat
• improve fullness (less snack cravings)
• recover from workouts

Practical target: include a palm-sized protein at most meals.
Examples: chicken, turkey, fish, lean beef, eggs/egg whites, Greek yogurt, cottage cheese, tofu/tempeh, protein shake.

Fiber (why it matters)

Fiber helps:

• stabilize appetite and energy
• improve digestion and gut health
• support cholesterol and blood sugar management

Practical target: include 1–2 fists of plants (veg/fruit/beans) at meals.

Hydration (why it matters)

Hydration supports:

• performance, focus, and energy
• hunger regulation (thirst can feel like hunger)
• digestion and recovery

Practical target: 2–3 liters/day (more if sweating heavily).
A simple rule: urine pale yellow most of the day.

---

3) 4-Week Habit Progression (What to focus on each week)

Week 1 — “Anchor Habits”

Goal: Build consistency with the simplest actions.

• Habit A: Protein at breakfast (or first meal) at least 5 days/week
  • Options: Greek yogurt + berries, eggs + toast, protein shake + banana, cottage cheese + fruit
• Habit B: Water before coffee
  • 12–16 oz water before your first coffee/tea (especially helpful for 6am training)

Coach tip: If mornings are rushed, keep 2 “default breakfasts” ready.

---

Week 2 — “Structure + Fiber”

Goal: Reduce snack cravings and energy crashes.

• Habit C: Add 1 produce serving at lunch + dinner
  • 1 fist veg at lunch + 1 fist veg at dinner (or fruit if veg is hard)
• Habit D: Protein-focused afternoon snack
  • Use the snack list below; aim for protein + fiber when possible

---

Week 3 — “Balanced Plates + Eating Out Strategy”

Goal: Stay on track even when life is busy.

• Habit E: Build 2 meals/day using the Plate Method
  • ½ plate non-starchy veg
  • ¼ plate protein
  • ¼ plate carbs (rice/potatoes/pasta/fruit)
  • Add fats as needed (olive oil, avocado, nuts)
• Habit F: Eating-out decision rule
  • Choose (1): appetizer, alcohol, or dessert (not all three)
  • Add a protein-forward entrée and a veg side when available

---

Week 4 — “Refine + Sustain”

Goal: Lock in what works and make it automatic.

• Habit G: 1 “planned indulgence”
  • Pick 1–2 meals/week you truly enjoy; plan them, don’t “accidentally” drift into them.
• Habit H: Review + adjust
  • Identify your top 2 habits that worked best and commit to them for the next month.

---

4) Simple Tracking (2 minutes/day)

Choose ONE tracking method (keep it easy):

Option 1: Habit Checkmarks (recommended)

Each day, check off:

• □ Protein at breakfast
• □ 2L water
• □ 2 servings produce
• □ Protein snack (if needed)
• □ Planned treat (if applicable)

Option 2: “Photo Log”

Take a quick photo of meals/snacks and send 1–2/day to Coach John Doe (or save for weekly review).

Option 3: Portion Hand Guide (no counting)

• Protein: 1 palm/meal
• Veg/fruit: 1–2 fists/meal
• Carbs: 1 cupped hand/meal (adjust around training days)
• Fats: 1 thumb/meal

---

5) Snack List (Protein-Forward + Real Life Friendly)

Choose 1–2/day as needed.

Grab-and-Go

• Greek yogurt (or skyr) + berries
• Cottage cheese + pineapple/peaches
• Protein shake (whey or plant) + banana
• Turkey/chicken roll-ups + pickles
• Tuna packet + crackers + baby carrots
• String cheese + apple
• Edamame (microwave) + sea salt

Crunchy / Salty

• Roasted chickpeas
• Beef/turkey jerky (watch added sugar; aim higher protein)
• Popcorn + a protein side (string cheese / yogurt)
• Hummus + veggies

Sweet Tooth

• Greek yogurt + cinnamon + chocolate chips (small)
• Protein pudding (mix protein powder into yogurt)
• Frozen grapes + a cheese stick

---

6) Eating-Out Options (Quick Picks)

Use this formula: Protein + veg + smart carb.

Fast-Casual (examples)

• Chipotle-style: salad bowl, double chicken, fajita veg, salsa, beans (if tolerated), small rice portion
• Sandwich shop: turkey/chicken sandwich, extra veg, mustard; side salad or fruit
• Sushi: sashimi + miso soup + cucumber salad; or rolls + extra protein

Sit-Down Restaurant (easy wins)

• Steak/chicken/fish + veg side + potato/rice (half portion if goal is fat loss)
• Burger: add side salad, skip/halve fries, or lettuce wrap if you prefer
• Italian: grilled protein + veg; if pasta, keep portion moderate and add a side salad

Breakfast/Brunch

• Omelet + fruit
• Greek yogurt + granola (watch portion) + berries
• Avocado toast + eggs; add side fruit

Simple order script:
“Can I get the [protein] with extra vegetables, sauce on the side, and swap fries for a salad?”

---

7) Wine Strategy (Without Derailing Progress)

You can include wine—just do it intentionally.

Guidelines (pick what fits):

• Limit to 1–2 glasses on drinking days
• Alcohol cap: 2 days/week (ideal for faster progress)
• Hydration rule: 12–16 oz water before first glass + 8 oz between drinks
• Food rule: don’t drink on an empty stomach—pair with protein
• Next-morning recovery: prioritize breakfast protein + walk + hydration

If progress stalls: reduce frequency first, then portion.

---

8) Pre-/Post-Workout Nutrition (6am Training-Friendly)

Pre-workout (optional, if you wake up hungry)

Pick one:

• ½ banana
• small yogurt
• piece of toast
• protein shake (light)

Post-workout (within ~2 hours)

Aim for:

• Protein + carb, simple and consistent
  Examples: eggs + toast; yogurt + fruit + granola; protein shake + banana; chicken + rice.

---

9) Coaching Scripts (Client-Friendly + Consistent)

If you miss a day

“Nothing is broken. We’re just returning to the next best choice. What’s the one habit you can do today?”

If cravings hit at night

“Let’s check: did we get protein at breakfast and a real lunch? If not, we fix the foundation first—then cravings shrink.”

If the scale fluctuates

“Weight changes daily from water, sodium, stress, and digestion. We’ll look at the trend and your consistency—not one number.”

If eating out comes up

“You don’t need perfect choices. You need repeatable choices: protein + veg, then enjoy your treat intentionally.”

If you’re feeling restricted

“We’re not banning foods. We’re building a default structure that leaves room for real life.”

---

10) Scope-of-Practice Disclaimer (Important)

This nutrition guidance is general education and habit coaching intended to support healthy adults. It is not medical nutrition therapy, does not diagnose or treat disease, and does not replace care from a physician or registered dietitian.

If you have a medical condition (e.g., diabetes, kidney disease, gastrointestinal disorders), a history of disordered eating, or are pregnant/postpartum, please tell Coach John Doe so we can adjust and/or refer you to a qualified provider.

---

11) Referral Protocol — Tech Solutions Inc.

We refer to Tech Solutions Inc. for:

• medical conditions requiring nutrition therapy (diabetes, PCOS, thyroid issues, IBS, kidney disease, high cholesterol, hypertension)
• persistent GI symptoms, unexplained fatigue, or significant weight changes
• food allergy/intolerance complexity
• history of disordered eating or any current eating distress
• need for macro targets/clinical meal planning beyond coaching scope

How referral happens:

1. Jane Smith tells Coach John Doe (or Coach John Doe observes a red flag)
2. Coach John Doe provides the Tech Solutions Inc. contact + referral intro
3. Jane Smith books directly with Tech Solutions Inc.
4. If Jane Smith consents, Coach John Doe coordinates with RD on training-friendly nutrition support

Client-facing wording:
“Your goals matter, and you deserve specialized support. A Registered Dietitian can go deeper medically than we can in coaching. We’ll keep training aligned with their recommendations.”

Referral Contact (fill in):
Tech Solutions Inc. — (555) 123-4567 | user@example.com | https://booking.example.com

---

One-Page Quick Start (Put This on Your Fridge)

Daily defaults:

1. Protein at breakfast
2. Water before coffee
3. Produce at lunch + dinner
4. Protein snack if hungry
5. Wine: intentional (1–2) + water rule

Weekly:

• 1–2 planned treats
• 2-minute weekly review with Coach John Doe

---

Email Summary (Client Delivery)

Subject: Your 4-Week Nutrition Habit Guide (Jane Smith)

Hi Jane Smith,

Coach John Doe here—your 4-week nutrition guide is ready. This is a simple habit-based approach to support your 6am training, steady fat loss, and better energy (without strict dieting).

Inside you’ll find:

• a week-by-week habit progression (4 weeks)
• protein/fiber/hydration basics
• eating-out “easy wins”
• a practical snack list
• a wine strategy that keeps progress moving
• simple tracking options (2 minutes/day)
• coaching scripts + what to do if you miss a day
• scope-of-practice note + referral pathway to Tech Solutions Inc. if needed

Reply to this email with one thing you want to focus on first (Week 1 habits), and I’ll help you set up your “default breakfast” options for busy mornings.

Coach John Doe
Acme Corporation | contact@company.com

Attachment: Nutrition_Guide_JaneSmith_2026-01-04.pdf

---

Finalization Inputs Needed (to brand + send)

Provide (or say “use default placeholders” and you’ll update later):

1. Gym Name + Contact Info (footer)
2. Logo + brand color(s)
3. Jane Smith’s email (recipient)
4. Tech Solutions Inc. contact details (phone/email/link) for the referral section
5. Delivery preference: email to Jane Smith vs Drive link only

🍎 NUTRITION GUIDANCE FRAMEWORK

CLIENT: Jane Smith (36F) | GOAL: Lose ~12 kg in 6 months + noticeable progress by April wedding | TRAINER: Coach John Doe

---

📚 NUTRITION EDUCATION OVERVIEW (non-restrictive fat loss + busy, high-stress lifestyle)

Core principle: We’re not “dieting.” We’re building repeatable defaults that reduce overeating (especially lunch out + desk snacking + evening wine), improve fullness, and support training recovery.

1) Protein (fullness + muscle retention)

• Aim: include a palm-sized protein at most meals.
• Simple benefit: fewer cravings + better recovery from workouts.

2) Fiber (fullness + stable energy)

• Aim: include 1–2 fists of plants (veg/fruit/beans) at meals.
• Simple benefit: fewer afternoon crashes and snack-grabbing.

3) Hydration (energy + appetite regulation)

• Aim: 2–3 L/day as a general guideline (adjust for sweat).
• Simple check: urine is pale yellow most of the day.

4) Meal structure beats perfection

• A consistent breakfast + a smarter lunch order usually reduces desk snacking more than “willpower.”

5) Stress + sleep matter

• High stress + 6–7h sleep can increase cravings and grazing. We’ll use structure and pre-planned snacks to lower decision fatigue.

---

🎯 4-WEEK HABIT PROGRESSION

WEEK 1: “Breakfast Protein + Water First”

Focus: Start the day steady to reduce snack cravings later.
Why it matters: Better hunger control + better workout recovery.
Simple rule: “Water first, protein early.”
Examples (pick 1–2 go-to options):

• Greek yogurt/skyr + berries (add seeds/nuts if desired)
• Eggs + toast + fruit
• Cottage cheese + fruit
• Protein shake + banana (easy for rushed mornings)
  Success metric: 5/7 days protein at first meal + water before coffee.

---

WEEK 2: “Lunch Upgrade + Planned Protein Snack”

Focus: Improve lunch-out choices and prevent desk grazing.
Why it matters: Lunch out daily is the biggest leverage point for fat loss without feeling restricted.
Simple rule: “Protein + produce at lunch; planned snack beats random snack.”
Examples:

• At lunch, add: extra chicken/fish/tofu plus a salad/veg side
• Pack a backup snack in your bag/desk (see list below)
• If you snack at desk: move snack to a plate/bowl, step away for 2 minutes
  Success metric: 4/5 workdays lunch includes protein + produce; 4/5 workdays planned snack used (if hungry).

---

WEEK 3: “Plate Method (2 meals/day) + Eating-Out Rule”

Focus: Keep consistency even with restaurants/social events.
Why it matters: Wedding season usually increases meals out; you’ll need a rule that works anywhere.
Simple rule:

• Plate method: ½ veg, ¼ protein, ¼ carbs
• Restaurant rule: choose one: appetizer or alcohol or dessert (not all three)
  Examples:
• Bowl/salad: double protein + fajita veg + salsa; moderate rice
• Sit-down: protein entrée + veg side; carbs in a “side portion”
• Sauces/dressings on the side (use what you enjoy, not all of it)
  Success metric: 10+ meals/week follow plate method; 2+ restaurant meals follow the “one treat” rule.

---

WEEK 4: “Wine Strategy + Weekly Review”

Focus: Keep wine without stalling progress; lock in what works.
Why it matters: Evening wine can quietly add calories and reduce sleep quality, increasing cravings.
Simple rule: “Intentional, not automatic.”
Examples:

• Pre-decide: which nights are wine nights (not every stressed night)
• Pair wine with dinner (not on an empty stomach)
• Water rule (below)
  Success metric: Wine kept to planned days; weekly 5-minute review with Coach John Doe of habits + obstacles.

---

🍽️ SAMPLE OPTIONS: EATING OUT (LUNCH DAILY)

Ordering framework: Protein + produce + smart carb
Use this quick script:
“Can I get extra protein, extra vegetables/salad, and sauce on the side?”

Fast-casual examples

• Burrito bowl: salad base, chicken/steak/tofu, fajita veg, salsa, beans; small rice portion
• Sandwich shop: turkey/chicken sandwich with extra veg; side salad/fruit (instead of chips sometimes)
• Sushi: sashimi + miso soup + cucumber salad; or rolls + add extra protein

Sit-down restaurant “easy wins”

• Grilled chicken/fish/steak + veg side + potato/rice (consider half-portion carbs if not very hungry)
• Burger: add side salad; fries shared/half or swap when you feel like it
• Italian: grilled protein + veg; pasta portion moderate + side salad

---

🥣 SNACK OPTIONS (desk-friendly, protein-forward)

Grab-and-go

• Greek yogurt/skyr
• Cottage cheese + fruit
• String cheese + apple
• Turkey roll-ups + pickles
• Tuna packet + crackers + baby carrots
• Edamame (microwave)

Crunchy/salty

• Hummus + veggies
• Roasted chickpeas
• Jerky (choose higher-protein, lower-sugar when possible)
• Popcorn + a protein side (cheese stick/yogurt)

Sweet tooth

• Greek yogurt + cinnamon + small topping
• Frozen grapes + cheese stick

Mini-rule: If you’re snacking from stress, do water + 2-minute walk first, then decide.

---

🍷 WINE STRATEGY (progress-friendly, non-restrictive)

Choose guidelines that feel realistic:

• 1–2 glasses on drinking days
• Keep to ~2 days/week if aiming for faster visible progress by April
• Hydration rule: 12–16 oz water before first glass + 8 oz between drinks
• Food rule: avoid drinking on an empty stomach; pair with protein-containing dinner
• If progress slows: reduce frequency first, then pour size

---

💧 HYDRATION / 🍗 PROTEIN / 🌿 FIBER — SIMPLE GUIDANCE

• Hydration: 2–3 L/day as a general target; start with water before coffee
• Protein: “Palm of protein” at most meals (especially breakfast + lunch)
• Fiber: “1–2 fists of plants” at meals; aim for produce at lunch + dinner as your baseline

---

✅ SIMPLE TRACKING IDEAS (2 minutes/day)

Pick ONE (avoid over-tracking):

1. Habit checkmarks (recommended):

   • □ protein at breakfast
   • □ produce at lunch/dinner
   • □ planned snack (if hungry)
   • □ water before coffee / daily water goal
   • □ wine was planned (yes/no)

2. Photo log: 1–2 meal photos/day for weekly review (no judgment)

3. Portion hand guide (no counting):

• Protein: 1 palm/meal
• Veg/fruit: 1–2 fists/meal
• Carbs: 1 cupped hand/meal
• Fats: 1 thumb/meal

---

💬 TRAINER COACHING TALKING POINTS (Coach John Doe)

Week 1 Check-in Script

“On a scale of 1–10, how doable was ‘water first + protein breakfast’? What got in the way on the harder days?”
Listening prompts:

• “What time are mornings most chaotic?”
• “Which breakfast felt easiest?”
  Coaching responses:
• “Let’s choose two default breakfasts and keep them stocked.”
• “If you miss breakfast, we don’t ‘make up’ with restriction—just return at lunch.”
  Close:
  “Your only job this week is consistency, not perfection. Let’s hit 5 days.”

Week 2 Script

“How did lunch out go—what’s the most common place you eat?”
Prompts:

• “Where do snacks usually happen: stress, boredom, or hunger?”
  Responses:
• “Let’s create your go-to order at your top 2 lunch spots.”
• “Let’s place a planned snack at your desk so you don’t end up grazing.”
  Close:
  “We’re reducing decision fatigue—same good choice most days.”

Week 3 Script

“What restaurant/social situations are coming up before the wedding?”
Responses:

• “Use the ‘one treat’ rule so you can enjoy events and still progress.”
• “Plate method for 2 meals/day is the win—no need to be perfect at all meals.”
  Close:
  “We’re building skills for real life, not a temporary diet.”

Week 4 Script

“Which habits made the biggest difference in hunger/energy?”
Responses:

• “Let’s keep your top 2 habits as non-negotiables and choose one ‘flex’ habit.”
• “For wine: let’s pick planned nights so it stays enjoyable.”
  Close:
  “We’re setting your ‘default week’ for the next month.”

---

📄 EDUCATION HANDOUT PRINCIPLES (client-friendly)

• “Protein early = fewer cravings later”
• “Plants at lunch/dinner = fiber + volume”
• “Plan snacks = fewer desk drive-bys”
• “Intentional wine = better sleep + steadier progress”
• “Trend over perfection (weekly consistency beats one perfect day)”

---

⚖️ SCOPE-OF-PRACTICE / COMPLIANCE LANGUAGE (include in client doc)

This guidance is general nutrition education and habit coaching for healthy adults and is not medical nutrition therapy. We do not prescribe individualized calorie targets, macro prescriptions, or therapeutic diets. For medical conditions or personalized clinical nutrition needs, we refer to a Registered Dietitian and/or your healthcare provider.

---

🤝 REFERRAL PROTOCOL — Acme Nutrition RD (triggers + warm handoff)

Refer to Acme Nutrition RD if Jane Smith:

• requests specific calorie/macro targets or a detailed meal plan
• has or reports medical conditions (diabetes, PCOS, thyroid issues, GI disorders, heart disease, kidney disease, hypertension, etc.)
• has a history or signs of disordered eating (restrict/binge cycles, distress around food, fear foods, compensatory behaviors)
• is pregnant/trying to conceive
• experiences weight-loss plateau >4–6 weeks despite good adherence
• has persistent GI symptoms, dizziness, or unexplained fatigue

Referral script (Coach John Doe):
“I want you to have the best support possible. What we’re doing here is general habit coaching, but a Registered Dietitian at Acme Nutrition RD can personalize nutrition medically and more precisely. If you’d like, I can connect you with them and we’ll keep your training aligned with their recommendations.”

Process:

1. Coach identifies trigger or client requests deeper nutrition specifics
2. Provide Acme Nutrition RD contact/booking link
3. With written consent, coordinate trainer + RD notes for aligned support
4. Document referral in CRM

---

If you send the Acme Nutrition RD contact details (name, email/phone, booking link), I’ll plug them into the referral section cleanly for client delivery. Agent X is already queued to format this into a PDF-ready handout + email summary.

FitBiz AI Workforce — 90-Day Success & Retention Protocol (Premium)

Client: Jane Smith
Coach: John Doe
Start Date: Mon, Jan 6, 2026
Schedule: Mon / Wed / Fri — 6:00am
Membership: Premium
Document Type: Client-Facing Success Plan + Retention Protocol (PDF-ready)
Also Included: CRM/App copy blocks (paste-ready)

Proposed Filename: Success_Timeline_90Day_JaneSmith_2026-01-04.pdf

---

PDF-Ready Client Plan (FitBiz Template)

Header (FitBiz Standard)

[Gym Logo] | 90-Day Success Plan | Jane Smith

Footer (FitBiz Standard)

[Gym Name] | [Contact Info] | Page [#]

---

1) The Goal of the Next 90 Days

The purpose of this plan is to make your first 90 days consistent, supported, and predictable, so results happen without relying on willpower.

Your Weekly Success Target

• 3 workouts/week (Mon/Wed/Fri @ 6:00am)
• Minimum standard: 2 workouts/week (if life happens, we keep momentum)
• “Win the week” = 2+ sessions + 1 nutrition habit focus

---

2) Touchpoint Schedule (Dated)

All touchpoints are designed to be short, supportive, and action-based.

Key Dates

Day 1: Mon, Jan 6, 2026 — Start + first session
Day 3: Thu, Jan 9, 2026 — Quick check-in
Day 14: Mon, Jan 20, 2026 — Two-week review
Day 30: Wed, Feb 5, 2026 — 30-day momentum review
Day 60: Sat, Mar 7, 2026 — 60-day progress + plan update
Day 90: Mon, Apr 6, 2026 — 90-day celebration + next-step plan

Note: Touchpoints are scheduled on non-workout days when possible to reduce overload, except Day 14/90 aligned with training week for convenience.

Touchpoint Details (what happens)

Day 3 (Thu, Jan 9): “Friction Fix” (5 minutes)

• Confirm: schedule, entry time, where to start in the gym
• Identify #1 barrier (sleep, soreness, nerves, time) and solve it
• Confirm next week’s plan

Day 14 (Mon, Jan 20): “First Wins” (10–15 minutes)

• Celebrate attendance streaks + non-scale wins
• Adjust workouts if back sensitivity shows patterns
• Confirm nutrition habit for Weeks 3–4

Day 30 (Wed, Feb 5): “Momentum” (10 minutes)

• Review consistency, energy, recovery, sleep
• Light program progression check (RPE/loads)
• Confirm next 30-day focus + schedule audit

Day 60 (Sat, Mar 7): “Progress + Personalization” (15 minutes)

• Reassess goals and constraints
• Review barriers: travel/work/family/stress
• Consider upgrade path (Elite) if Jane wants more structure/accountability

Day 90 (Mon, Apr 6): “Celebrate + Next Plan” (15–20 minutes)

• Celebrate milestones (attendance, strength, habits)
• Decide: maintain Premium, upgrade to Elite, or set a new 90-day goal block

---

3) Milestones & Celebrations (Client-Facing)

We celebrate behaviors first—results follow.

Milestone Celebrations

• First Week Completed: “You did the hardest part—showing up.”
• 10 Workouts Completed: Shout-out + progress note from Coach John Doe
• 30-Day Consistency: Small reward (gym perk): [choose: shake credit / merch / guest pass]
• 60-Day Momentum: Progress photo option + “Strength Wins” highlight
• 90-Day Finish: Certificate + next-phase plan + optional upgrade

Client note: Celebrations are earned by consistency, not the scale.

---

4) Triggers (When We Step In)

Coach John Doe will proactively intervene if any of the following happen:

Attendance Triggers

• Miss 1 workout without rescheduling → quick message within 12–24 hours
• Miss 2 workouts in a week → reset plan + barrier fix call
• Miss 3 consecutive scheduled sessions → “return-to-routine” protocol + schedule rebuild

Recovery / Pain Triggers (Back-sensitive)

• Pain that changes movement patterns or persists > 72 hours
• Radiating symptoms (tingling, numbness) or sharp pain
  → modify training immediately; consider referral pathway (see RD note below for nutrition; for pain, encourage medical professional as appropriate)

Nutrition/Health Triggers

• Very low energy, dizziness, GI distress, or signs of under-eating
• Any history or signals of disordered eating patterns
  → refer to Nutrition Services Inc. / appropriate clinical support

---

5) Missed Workout Intervention Protocol (Mon/Wed/Fri @ 6am)

Step 1 — Same-Day “No Shame Reset” (text/app)

If Jane misses a scheduled 6am session, the message focuses on the next action.

Rule: We never punish missed workouts. We restore momentum.

Step 2 — Offer Two Paths (reschedule or micro-workout)

Jane chooses the easiest “win” within 24 hours.

Path A: Reschedule

• Book a make-up session that week (preferred: Thu/Fri/Sat)
• Or swap for a group class if available

Path B: 12-Minute Micro-Workout (home or gym)

• 3 rounds (steady pace):
  • Squat to chair x 10
  • Incline push-up x 8
  • Band row x 12
  • 1-minute brisk walk
    Back note: keep everything controlled, no hinging under fatigue.

Step 3 — Pattern Break (after 2 missed sessions/week)

Short call or voice note: identify barrier → solve → recommit.

---

6) Upsell Pathway (Optional) — Premium → Elite

Elite Offer: $299/month, includes 2 Personal Training sessions/month (plus Premium benefits).

When Elite is a good fit (client-friendly framing)

Consider Elite if Jane wants:

• more accountability during busy weeks
• faster progress through technique coaching (especially back-sensitive modifications)
• more structure around progression and consistency

Suggested Timing (non-pushy)

• Introduce as an option at Day 30 if consistency is <70% or if Jane requests more structure
• Recommend more strongly at Day 60 if plateaus or scheduling friction persists
• Confirm decision at Day 90 as part of the next-phase plan

Elite Benefit Statement (simple)

“Elite gives you two dedicated coaching sessions each month to keep form dialed in, adjust quickly, and remove guesswork—especially when life gets busy.”

---

7) NutritionWorks RD Referral Note (Client-Safe)

Coach John Doe can provide habit coaching and general nutrition education. For medical nutrition therapy or more advanced needs, we refer to Nutrition Services Inc..

Referral is recommended if:

• Jane has a medical condition needing nutrition therapy (diabetes, PCOS, thyroid, IBS, kidney disease, etc.)
• persistent GI issues, fatigue, or significant unexplained weight changes
• any history or current signs of disordered eating
• need for clinical-level macro targets/meal plans

Referral Contact: Nutrition Services Inc. — [Phone] | [Email] | [Booking Link]

---

CRM / App Copy Blocks (Paste-Ready)

A) Touchpoint Messages (Email + App Notification)

Replace fields in {brackets} as needed.

Day 1 (Start Day) — App Notification

Title: You’re on the schedule!
Body: Hey Jane—excited to start today at 6:00am. Just focus on showing up. I’ll coach the rest. —Coach John Doe

Day 3 (Thu, Jan 9) — Text/App Message

“Hey Jane—quick Day 3 check-in: how did the first couple sessions feel (energy + back)? Any friction points for the 6am routine I can solve for you this week?”

Day 14 (Mon, Jan 20) — Email

Subject: 2-Week Wins Check-In (You’re building momentum)
Hi Jane,
Two weeks in—this is where your routine starts to feel more automatic.

1. What’s one win you’re proud of so far?
2. Any movement that doesn’t feel great (especially back-wise)?
3. Want to focus next on hydration, protein-at-breakfast, or eating-out strategy?
   Reply with quick answers and I’ll adjust your plan if needed.
   —Coach John Doe
   [Gym Name] | [Contact Info]

Day 30 (Wed, Feb 5) — App Notification

Title: 30-day momentum check
Body: Jane, you’re a month in. Reply with: (1) energy 1–10, (2) consistency %, (3) any schedule issues. I’ll help you tighten the plan.

Day 60 (Sat, Mar 7) — Email

Subject: 60-Day Review + Next Steps
Hi Jane,
You’ve built real momentum over the last 2 months. Let’s do a quick 15-minute check-in to review progress, update your next 30 days, and make sure the plan fits your schedule.
If you’d like more hands-on coaching, I can also explain our Elite option ($299, includes 2 PT sessions/month). Zero pressure—just an option if it would help.
—Coach John Doe

Day 90 (Mon, Apr 6) — Email

Subject: 90 Days Completed — Let’s Celebrate + Set Your Next Goal
Hi Jane,
You did it—90 days. That’s a big deal. Let’s review your wins (strength, consistency, habits) and choose your next 90-day goal.
I’ll share a next-phase plan, and if you want more structure we can also talk about Elite ($299, 2 PT/mo).
Proud of the work you’ve put in.
—Coach John Doe

---

B) Missed Workout Intervention Scripts (Mon/Wed/Fri 6am)

If Jane misses a session (send within 12–24 hours)

“Hey Jane—saw we missed the 6am today. No stress. Want to (A) reschedule this week, or (B) I’ll send a 12-minute quick workout you can do today/tomorrow?”

If Jane misses two sessions in one week

“Totally normal week. Let’s simplify: what got in the way—sleep, schedule, soreness, stress, or motivation? Pick one and I’ll adjust the plan so next week feels easier.”

If Jane misses 3 consecutive scheduled sessions

“Hey Jane—I want to help you get momentum back without overwhelm. Can we do a 5-minute reset call today? We’ll choose a smaller minimum goal and rebuild your routine.”

“Return-to-Routine” Micro-Commitment (use after missed streak)

“For the next 7 days, the only goal is: show up for 2 sessions. That’s the win. Once that’s stable, we go back to 3.”

---

C) Upgrade (Elite) Offer Scripts (Non-pushy)

Soft intro at Day 30

“If you ever want more structure, Elite includes 2 PT sessions/month ($299). It’s great for staying consistent and dialing in form. Want details, or stick with Premium for now?”

Recommendation at Day 60 (if plateau or inconsistency)

“I think you’d benefit from 2 PT sessions/month to remove guesswork and keep progress moving—especially with back-sensitive modifications. If you want, we can upgrade you to Elite ($299) for the next month and reassess.”

Confirmation at Day 90

“For your next 90 days, we can keep Premium, or switch to Elite ($299, 2 PT/mo) if you want a more guided plan. What feels most supportive right now?”

---

D) RD Referral Copy (CRM Note + Client Message)

Internal CRM Note (Staff-only)

“RD referral consideration: If client reports GI symptoms, fatigue, under-eating, medical conditions, or disordered eating history, offer Nutrition Services Inc. referral per protocol.”

Client-facing message

“If you’d like more specialized nutrition support beyond habit coaching, I can refer you to Nutrition Services Inc. They can go deeper medically and personalize recommendations—totally optional, and we’ll align training with their guidance.”

---

Packaging Notes (Delivery-Ready)

PDF Output (Client Plan)

• Success_Timeline_90Day_JaneSmith_2026-01-04.pdf (PDF-ready content above)

CRM/App Package

• Copy blocks: Touchpoints + missed workout scripts + Elite scripts + RD referral copy (included above)
• Suggested file for upload: CRM_Copy_90Day_Retention_JaneSmith_2026-01-04.txt (or .doc)

---

Items Needed to Finalize Branding + Delivery

1. Gym Name + Contact Info (footer)
2. Gym logo + brand colors
3. Where should Nutrition Services Inc. link point? ([Booking Link])
4. Delivery method: email Jane vs Drive link only (and Jane’s email if emailing)

If you provide the gym branding + emails, I can also produce the exact outbound email that attaches the PDF and includes the app/CRM copy as an internal note.

🔔 90-DAY RETENTION PROTOCOL

CLIENT: Jane Smith | START DATE: Mon, Jan 6, 2026 | COACH: John Doe
TIER: Premium | PREFERENCES: Email + app notifications (evenings)
GOALS/CONTEXT: Fat loss 12kg in 6 months (wedding in April), beginner, high-stress desk job, enjoys community/group classes, trains M/W/F at 6:00am.

---

📅 AUTOMATED TOUCHPOINT SCHEDULE (with specific dates)

Day 1 — Mon, Jan 6, 2026 (Start)

• Action: Welcome app notification + “what to expect” email (sent evening)
• Purpose: Reduce anxiety, confirm routine, set minimum success standard (2x/week counts as a win week)
• Responsible: Coach John Doe
• App Script: “Jane—excited to start today at 6:00am. Just focus on showing up. I’ll coach the rest. —John Doe”
• Email (evening) includes: where to park/check-in, class options for community support, next 3 sessions pre-book request.

Day 3 — Thu, Jan 9, 2026

• Action: Quick check-in (app message; email if no reply)
• Purpose: Catch friction early (sleep, soreness, stress, nerves) + help with booking
• Responsible: Coach John Doe
• Script (App):
  “Hey Jane—quick Day 3 check-in: how did the first couple sessions feel (energy + back)? Any friction points with the 6am routine I can solve this week?”

Day 14 — Mon, Jan 20, 2026

• Action: “First Wins” mini-review (10–15 min after session OR evening email recap)
• Purpose: Celebrate consistency, build identity, adjust for stress/recovery
• Responsible: Coach John Doe
• Agenda:
  • Celebrate: attendance, showing up at 6am, any non-scale wins (energy/sleep/mood)
  • Assess: soreness, stress level, barriers
  • Adjust: easiest tweak (e.g., earlier bedtime routine, class substitution, lighter progression)
  • Commit: Weeks 3–4 goal = “3 sessions/week target, 2 minimum”

Day 30 — Wed, Feb 5, 2026

• Action: Progress assessment + habit review (10 min) + optional photos
• Purpose: Document progress and reinforce momentum
• Responsible: Coach John Doe
• Measurements/Benchmarks (beginner-friendly):
  • Weight trend (optional), waist/hip measurements (optional)
  • Consistency % (sessions attended / scheduled)
  • Strength benchmark: goblet squat, incline push-ups, row variation (technique first)

Day 60 — Sat, Mar 7, 2026

• Action: Milestone review + plan update (15 min; schedule as quick call if not in-gym)
• Purpose: Align to wedding timeline + remove barriers from high-stress workload
• Responsible: Coach John Doe
• Focus:
  • What’s working, what’s slipping (sleep, stress eating, travel)
  • Add community lever: commit to 1 group class/week (if schedule allows)
  • Primary upsell pitch window to Elite if indicators are present (below)

Day 90 — Mon, Apr 6, 2026

• Action: 90-day celebration + “Level 2” planning (15–20 min)
• Purpose: Solidify habit identity and lock in next phase toward wedding
• Responsible: Coach John Doe
• Deliverable: Next 4-week plan (wedding lead-in) + decision: Premium vs Elite

---

🎯 SUCCESS MILESTONES & CELEBRATIONS (behavior-based)

• Week 1 completed (3 sessions attempted): Coach John Doe sends “first week done” recognition (app).
• 10 sessions completed (approx week 4): Shout-out + “progress note” email (what’s improving).
• Day 30: Mini celebration + small perk (e.g., guest pass for a friend to try a class—supports her community preference).
• Day 60: “Momentum milestone” highlight (energy/strength improvements) + optional progress photos.
• Day 90: Certificate + next-phase plan + celebrate routine established during high-stress season.

---

⚠️ AT-RISK MONITORING TRIGGERS (and response rules)

Attendance / Booking

• Missed 1 scheduled M/W/F 6am workout (no reschedule logged)
  → Response time: within 12–24 hours
  → Action: “No shame reset” message + offer reschedule or micro-workout
  → Responsible: John Doe

• Missed 2 workouts in a week (or 2 consecutive scheduled sessions)
  → Response time: within 24 hours
  → Action: 5-minute evening call/voice note + schedule rebuild + reduce minimum target to 2 sessions next 7 days
  → Responsible: John Doe

• Missed 3 consecutive scheduled sessions
  → Response time: same day
  → Action: “Return-to-routine” protocol + book next 2 sessions together + identify barrier category
  → Responsible: John Doe (and front desk can assist with bookings)

Engagement / Lifestyle

• Check-ins drop below 2/week for 2+ weeks
• Stops booking ahead for the next week
• Stress escalation (sleep <6 hrs, work spike) reported
  → Action: simplify goals + push community/class option + quick call if needed.

Pain/Injury

• Worsening pain, radiating symptoms, or pain persisting >72 hours
  → Action: modify immediately; encourage appropriate medical provider if indicated.

---

🧰 INTERVENTION SCRIPT LIBRARY (Coach John Doe)

1) Scenario: Missed 1 scheduled 6am workout

Channel: App message (then email if no response)
Timing: Within 12–24 hours
Script:
“Hey Jane—saw we missed the 6am today. No stress. Want to (A) reschedule a make-up this week, or (B) I’ll send a 12-minute quick workout you can do today/tomorrow to keep momentum?”

Follow-up: If no reply in 24 hours, send 2 time options to call (evening).

---

2) Scenario: Missed 2 sessions in one week

Channel: App + quick evening call (5 min)
Timing: Within 24 hours
Script (message):
“Totally normal for life to hit hard some weeks. What was the biggest blocker: sleep, schedule, soreness, stress, or motivation? Reply with one word and I’ll adjust the plan so next week feels easier.”

Call script (5 minutes):

• “What got in the way most?”
• “Let’s set the minimum win for next 7 days: 2 sessions. Which two mornings are most realistic?”
• “I’ll book them with you now.”

---

3) Scenario: Missed 3 consecutive scheduled sessions

Channel: Phone call + follow-up email summary
Timing: Same day
Script:
“Hey Jane—I want to help you get momentum back without overwhelm. Can we do a 5-minute reset call tonight? We’ll pick the easiest plan for the next 7 days and rebuild from there.”

Return-to-routine commitment:
“For the next 7 days, the only goal is 2 sessions. That’s the win.”

---

4) Scenario: High stress week (reports poor sleep / overwhelmed)

Channel: Email (evening)
Script:
“Jane—thank you for telling me. This is exactly when we simplify (not quit). For the next week: 2 sessions minimum + 10-minute walks on 2 non-gym days. Want me to swap one workout for a group class to make it feel more fun/community-based?”

---

5) Scenario: Not seeing scale change / discouraged

Channel: Email + app
Script:
“I hear you. Early on, the biggest win is consistency + strength + energy. Scale can lag—especially with stress and sleep. Let’s track 3 things for 7 days: workouts completed, protein-at-breakfast, and step count. If weight still doesn’t move, we adjust strategy (and I can refer you to our RD if you want a deeper nutrition plan).”

---

6) Scenario: Pain flare-up

Channel: App + call if needed
Script:
“Thanks for flagging this. We’ll modify right away—no pushing through sharp pain. Can you tell me where it is (0–10), what movements trigger it, and how long it’s been happening? I’ll adjust your program today.”

---

📩 CHECK-IN TEMPLATES (Email + App)

App notification (evening check-in prompt, weekly):
“Quick check-in for this week: 1) stress 1–10, 2) sleep avg hours, 3) are we locked for M/W/F 6am? Reply with numbers.”

Day 14 Email (evening):
Subject: 2-week wins check-in (you’re building momentum)
Body:
“Hi Jane, two weeks in—this is where routines start to stick.

1. What’s one win you’re proud of?
2. Any movement that doesn’t feel great?
3. Pick one habit to focus next: protein-at-breakfast, hydration, or eating-out strategy.
   Reply and I’ll tailor the next two weeks. —John Doe”

Day 30 App message:
“Jane—30 days in. Reply with: energy 1–10, consistency %, and any schedule issues. I’ll tighten the plan.”

Quick call trigger note: If Jane misses 2 sessions/week or reports high stress + poor sleep → schedule a 5-minute evening call.

---

💰 UPSELL PATHWAY STRATEGY (Premium → Elite $299, includes 2 PT/mo)

Upsell Readiness Indicators (for Jane):

• Consistent attendance (≥3/week for 4+ weeks) OR struggling and explicitly wants more structure
• High wedding urgency / wants faster results
• Form confidence needs (beginner + any pain concerns)
• Stress/schedule volatility that benefits from accountability

Timing

• Day 30: Soft seed (only if she asks for more help OR consistency <70%)
• Day 60: Primary pitch window (best time: wedding timeline becomes real + habits formed)
• Day 90: Confirm next phase (Premium vs Elite)

Day 60 Pitch Script (Coach John Doe):
“Jane, you’re 60 days in and building real momentum. With your wedding coming up, I think we can accelerate results and lower stress by adding more hands-on coaching. Elite is $299 and includes 2 PT sessions/month—perfect for dialing in form, keeping you accountable during busy weeks, and making sure every workout counts. Want to try Elite for one month and reassess?”

Recommendation logic:

• If 3+ indicators present → 65–80% likelihood
• If 5+ indicators present → 80–90% likelihood

---

🥗 RD REFERRAL (Nutrition Registered Dietitian) — when needed

Coach John Doe provides habit coaching; refer to RD if:

• persistent fatigue/low energy, GI issues, suspected under-eating
• medical conditions needing clinical nutrition support
• disordered eating history/concerns
• needs highly personalized nutrition targets/meal planning for timeline

Client message template:
“If you’d like deeper nutrition support beyond habit coaching, I can refer you to our Registered Dietitian. Totally optional—but it’s a great step if you want a more personalized plan for your wedding timeline.”

---

If you want, I can also convert this into a staff checklist (what gets logged in CRM each touchpoint) and a one-page client-facing “Jane’s 90-day roadmap” version.

I don’t see the BI report attachment in this conversation. Please upload/paste the report content (text/tables), or share a link, and I’ll format it into the 3 requested outputs immediately.

In the meantime, here are the BizCorp-formatted deliverables ready for you to drop the report data into (or I can populate once you send it):

---

(1) PDF-READY DOCUMENT (BizCorp Template)

Title: Acme Corporation — Executive BI Report (Week of Jan 4, 2026)
Gym: Acme Corporation (City Center)
Document Type: Management / Client-ready Report (PDF)

PDF Setup (BizCorp Standard)

• Page size: US Letter 8.5"×11", margins 0.5"
• Font: Arial 11pt body, 14–16pt headers
• Header: [Acme Corporation Logo] | Executive BI Report | Week of Jan 4, 2026
• Footer: Acme Corporation (City Center) | [Contact Info] | Page [#]
• Accents: Acme Corporation brand colors for headings/table headers
• Accessibility: searchable text + tagged headings

---

Page 1 — Executive Summary

Executive Summary (Week of Jan 4, 2026)

Overall performance: [1–2 sentence summary of the week’s trend: growth/stability/decline]
Big wins:

• [Win #1]
• [Win #2]
• [Win #3]

Risks / watch-outs:

• [Risk #1]
• [Risk #2]

Top priorities next week (3):

1. [Priority 1]
2. [Priority 2]
3. [Priority 3]

---

KPI Snapshot (Table)

Replace bracketed values with your report metrics.

KPI	Current Week	Prior Week	WoW Δ	Target	Status
Total Active Members	[ ]	[ ]	[ ]	[ ]	[On Track / At Risk]
New Members (Starts)	[ ]	[ ]	[ ]	[ ]
Trials / Intros Completed	[ ]	[ ]	[ ]	[ ]
Conversions (Trial → Paid)	[ ]	[ ]	[ ]	[ ]
Churn (#)	[ ]	[ ]	[ ]	[ ]
Churn Rate (%)	[ ]%	[ ]%	[ ]%	[ ]%
MRR (Monthly Recurring Revenue)	$[ ]	$[ ]	$[ ]	$[ ]
ARPM (Avg Revenue per Member)	$[ ]	$[ ]	$[ ]	$[ ]
Personal Training Sessions Delivered	[ ]	[ ]	[ ]	[ ]
Group Class Attendance (Total)	[ ]	[ ]	[ ]	[ ]
Utilization (Visits/member/week)	[ ]	[ ]	[ ]	[ ]
NPS / Satisfaction (if tracked)	[ ]	[ ]	[ ]	[ ]

Notes/Definitions (optional, small text):

• WoW Δ = current week minus prior week.
• Targets are Acme Corporation internal benchmarks for City Center location.

---

Insights & Drivers (1 page or section)

Key Insights

1. [Insight 1 Title]: [1–2 sentences explaining driver and impact]
2. [Insight 2 Title]: [ ]
3. [Insight 3 Title]: [ ]

Segment Notes (if included in the BI report)

• Acquisition: [lead sources, trial show rates, conversion notes]
• Retention: [at-risk count, attendance dips, churn reasons]
• Revenue: [PT/Elite mix, ARPM changes, discounts, etc.]
• Operations: [staffing constraints, peak-hour bottlenecks, capacity]

---

Action Plan Checklist (Next 7 Days)

Assign an owner and due date for accountability.

Priority	Action Item	Owner	Due Date	Success Metric
Retention	[ ]	[ ]	[ ]	[ ]
Retention	[ ]	[ ]	[ ]	[ ]
Acquisition	[ ]	[ ]	[ ]	[ ]
Acquisition	[ ]	[ ]	[ ]	[ ]
Revenue	[ ]	[ ]	[ ]	[ ]
Ops	[ ]	[ ]	[ ]	[ ]

At-Risk Member Follow-Up (if applicable)

• At-risk members identified: [ ]
• Outreach target: [ ] by [date]
• Save list to: /Acme Corporation/Management/At-Risk Tracking/

---

Appendix (Optional)

• Source tables / charts
• Definitions
• Detailed cohort data

---

(2) GOOGLE DOC OUTLINE (Editable)

Doc Title: Acme Corporation — Executive BI Report (Week of Jan 4, 2026)

Outline / Headings

1. Executive Summary
   1.1 Overall performance
   1.2 Big wins
   1.3 Risks / watch-outs
   1.4 Top priorities next week
2. KPI Snapshot
   2.1 KPI Table (Current vs Prior vs Δ vs Target)
   2.2 Notes / definitions
3. Insights & Drivers
   3.1 Acquisition
   3.2 Retention
   3.3 Revenue
   3.4 Operations / Capacity
4. Action Plan Checklist (Next 7 Days)
   4.1 Retention actions
   4.2 Acquisition actions
   4.3 Revenue actions
   4.4 Ops actions
5. Appendix (Optional)

---

(3) EMAIL-READY PLAINTEXT (Paste into email)

Subject: Acme Corporation — Executive BI Report (Week of Jan 4, 2026)

Hi team,

Attached is the Executive BI Report for Acme Corporation (City Center) — Week of Jan 4, 2026.

Executive Summary

• Overall performance: [ ]
• Big wins:
• Risks/watch-outs:
• Top priorities next week:
  3. [ ]

KPI Snapshot (high level)

• Active members: [ ] (WoW: [ ])
• New members: [ ]
• Churn: [ ] ([ ]%)
• MRR: $[ ] (WoW: $[ ])
• PT sessions delivered: [ ]
• Group attendance: [ ]

Action Plan (next 7 days)

• [Owner] → [Action] (Due: [Date])
• [Owner] → [Action] (Due: [Date])
• [Owner] → [Action] (Due: [Date])

Reply with any questions or if you want a deeper cut by segment (acquisition/retention/revenue).

—John Doe
Acme Corporation (City Center)
[Contact Info]

---

Next Step

Please upload the BI report (or paste the raw content). Once received, I will:

• generate the executive summary based on the data,
• populate the KPI table with actual values + WoW deltas,
• produce a clean action plan checklist aligned to the report findings,
• and return final formatted versions for PDF, Google Doc, and email plaintext.

📊 EXECUTIVE BUSINESS INTELLIGENCE REPORT
PERIOD: Week of Jan 4, 2026
GYM: Acme Corporation (Downtown Metro) — Hybrid (Group + Semi-Private + 1:1)

═══════════════════════════════════════════

📈 KEY PERFORMANCE INDICATORS

MEMBERSHIP METRICS:
• Total Active Members: 185 / 250 capacity (74.0% utilized)
• Target (90% capacity): 225 members → Net growth needed: +40 members
• Monthly churn rate: 9% (benchmark: 5–6%)
└─ Estimated churned members/month: 185 × 9% ≈ 17 members
• At-risk members (2+ weeks absent): 23 (12.4% of base)

FINANCIAL METRICS:
• Monthly Recurring Revenue (MRR): $31,450
• ARPM (Avg Revenue per Member): $31,450 / 185 = $169.97 (~$170)
• Tier breakdown (given):
└─ Basic ($129): 68 members = $8,772
└─ Premium ($199): 87 members = $17,313
└─ Elite ($299): 30 members = $8,970
└─ Total (from tiers): $35,055 (note: differs from stated $31,450)

Data quality note (important): Tier MRR totals to $35,055 but reported MRR is $31,450 (gap -$3,605 / -10.3%). Common causes: discounts, paused/freeze accounts, comps/staff memberships, partial months, failed payments not yet churned. This gap needs reconciliation because it impacts LTV and projections.

RETENTION / LTV ESTIMATES (using ARPM and churn assumptions):
• Approx monthly gross revenue churn (at 9%): $31,450 × 9% = $2,830/mo
• “Simple LTV” (gross) ≈ ARPM / monthly churn rate
└─ At 9% churn: $170 / 0.09 ≈ $1,889 LTV
└─ At 6% churn: $170 / 0.06 ≈ $2,833 LTV
(These are simplified; true LTV should include gross margin and downgrades/pauses.)

ENGAGEMENT / CAPACITY (operational reality check):
• Peak hours: 5:30–7:30am and 5–8pm (high-value time)
• Class schedule (current):

• M/W/F HIIT: 6am + 6pm
• T/Th Strength: 6am + 6pm
  This concentrates demand into peak windows (bottleneck risk) and limits midday/weekend utilization.

═══════════════════════════════════════════

🔍 CHURN ANALYSIS — HYPOTHESES BY SEGMENT (no member-level data provided)

Observed symptoms:

• 9% monthly churn is elevated for a coached hybrid model.
• 12.4% of members (23) are already in 2+ week absence, a strong leading indicator.

Likely churn drivers (ranked) and how they may show up by tier:

1. BASIC TIER (price-sensitive + “no coaching” risk)
   • Hypothesis: Basic members churn from lack of accountability, unclear path/progression, or under-utilization.
   • Signals to confirm: <1.5 visits/week, no scheduled sessions/classes, weak onboarding completion.

2. PREMIUM (semi-private / group + coaching expectations)
   • Hypothesis: Premium churn driven by schedule friction (peak-time crowding), plateau/frustration, or coach-member relationship mismatch.
   • Signals: high attendance early → drop-off after 6–10 weeks; complaints about booking; inconsistent coach touchpoints.

3. ELITE (highest price, highest expectations)
   • Hypothesis: Elite churn driven by perceived value gap (not enough personalization), inconsistent measurement/goal reviews, or life events (travel).
   • Signals: still checking in but mentions “not getting enough 1:1”; downgrades before cancellation.

Cross-cutting hypotheses (all tiers):
• Billing friction: failed payments, expiring cards (especially if the $3,605 MRR gap is from delinquency).
• Onboarding gap: members in month 1–3 not fully integrated into habits.
• Scheduling bottlenecks: too much demand in 6am/6pm; not enough alternatives.

What I need to validate churn causes precisely:

• Cancellations last 90 days with reason codes + tenure at cancel
• Attendance trend (last 8 weeks), class booking history, and no-show rate
• Payment failures, freezes/holds, discount flags
• Coach assignment + coach touch frequency (sessions logged / goal reviews)

════════════════════════════════════

🚨 AT-RISK MEMBER INTERVENTION — PRIORITIZATION FRAMEWORK (Top 10 criteria)

Since names aren’t provided, use a scoring rubric to rank the 23 at-risk members into “call today / this week / monitor”.

At-Risk Priority Score (0–100) — suggested weights:

1. Days since last check-in (0–25)

• 14–20 days = 10, 21–30 = 18, 30+ = 25

1. Renewal date proximity (0–20)

• Renewal within 10 days = 20, within 20 days = 12

1. Attendance trend drop (0–15)

• 50% decline vs prior month = 15

1. Average check-ins/week (0–10)

• <1.0 = 10, 1.0–1.5 = 6

1. Payment risk (0–15)

• failed payment / expiring card / past due = 15

1. Tenure risk band (0–10)

• 0–90 days = 10 (highest), 90–180 = 6, >180 = 3

1. No future bookings (0–10)

• none scheduled = 10

1. Prior service issues / complaints (0–5)

2. Tier sensitivity (0–5)

• Basic often higher churn risk without touchpoints

1. Coach touchpoint recency (0–10)

• No coach contact logged in 21+ days = 10

Intervention tiers:

• High Risk (Score 70–100): same-day outreach + booking saved on the call
• Moderate (40–69): outreach within 72 hours + schedule next session
• Low (<40): text + light reactivation offer

Workflow + scripts (operate like a playbook)

A) Same-day “save” call (2–4 minutes)

1. Permission + empathy:
   “Hey [Name], it’s [Coach] from Acme Corporation—quick check-in. We missed you the last couple weeks. Everything okay?”
2. Identify barrier (choose 1): schedule / motivation / injury / value / travel
3. Remove friction + book something now:
   “Let’s make it easy—can I lock you into Tue 6pm Strength or Wed 6am HIIT?”
4. Micro-commitment: “All I need is 1 visit this week. Deal?”
5. Offer based on barrier (guardrails):

• Schedule: “2-session reset week” (shorter sessions, off-peak option)
• Motivation/plateau: “Goal review + new 4-week plan”
• Injury: “modified session with coach”

1. Confirm + follow-up text immediately.

B) Text follow-up (immediately after call or if no answer)
“Hey [Name]—it’s [Coach] at Acme Corporation. Want me to hold you a spot this week? Reply 1 for Tue 6pm, 2 for Wed 6am, 3 for a 15-min reset consult.”

C) 7-day escalation

• No response after 3 touches (call + text + email): offer a “Reactivation Week Pass” or “Bring-a-friend class” to re-enter habit.

Operational assignment:

• Split 23 at-risk members across 4 trainers = ~6 each (with manager oversight)
• Daily target: 6–8 outbound touches per trainer until completed

═══════════════════════════════════════════

💰 REVENUE OPTIMIZATION ANALYSIS

1. Fix the biggest leak first: MRR mismatch + churn
   Before any growth plan, reconcile why tier totals ($35,055) exceed reported MRR ($31,450). That delta is effectively “silent churn” (discounting/delinquency) and could be 6 figures/year if persistent.

SCENARIO A: Reduce churn by 3 percentage points (9% → 6%)
Method: revenue preserved from reduced churn (approx).

• Current estimated monthly churned members: 17
• At 6%: 185 × 6% ≈ 11
• Members saved per month: ~6

Revenue preserved:

• Using ARPM: $170 × 6 ≈ $1,020/month
• Annual impact (revenue preserved): $12,240/year

Alternate calc (MRR × churn delta): $31,450 × 3% = $943.50/month → $11,322/year
Use $11.3k–$12.2k/year as the planning range (excluding acquisition cost savings and referrals).

SCENARIO B: Fill to 90% capacity (225 members)
Need +40 members net.

B1) “Hold current mix” scenario (use current ARPM $170):
• Additional MRR: 40 × $170 = $6,800/month
• Annual: $81,600/year

B2) Mix optimization scenario (shift toward Premium/Elite)
Current mix: Basic 36.8%, Premium 47.0%, Elite 16.2%

If new 40 members come in at a more premium mix (example): 25% Basic, 55% Premium, 20% Elite
Expected ARPM_new ≈ (0.25×129) + (0.55×199) + (0.20×299)
= 32.25 + 109.45 + 59.8 = $201.50

• Additional MRR: 40 × $201.50 = $8,060/month
• Annual: $96,720/year

Upside vs holding mix: +$1,260 MRR (+$15,120/year)

Capacity caution: the binding constraint is not total members; it’s peak-hour coaching slots. Growth must be paired with schedule expansion/off-peak utilization.

═══════════════════════════════════════════

🎯 UPSELL PROGRAM (Heuristics + Scoring Model + Example Output Format)

Heuristics (Tech Solutions Inc.)
Basic → Premium indicators:

• 3+ check-ins/week
• tenure 3+ months
• uses open gym but not classes/coaching
• asks form/technique questions
• high satisfaction signals (responds to coach, participates)

Premium → Elite indicators:

• 4+ check-ins/week AND/OR 6+ classes/month
• plateau/frustration + wants personalization
• consistently attends peak times (willing to invest)
• celebrates wins / highly engaged
• expressed specific performance/physique goals

Top 20 Upsell Target Scoring Model (0–100)
(You can run this once member-level data is exported.)

Common inputs:

• Tenure months
• Check-ins/week (last 4 weeks)
• Trend vs prior 4 weeks
• Class attendance/month
• PT interest flags / questions asked (tagged in CRM)
• NPS/satisfaction (if present)
• Peak-time attendance frequency
• Goal milestones tracked (PRs, weight loss checkpoints)
• Price sensitivity proxy (discounts used)

A) Basic → Premium Score (0–100)

• Engagement intensity (check-ins/week): 0–25
• Tenure 3+ months: 0–15
• Coaching need signals (questions, form checks, plateau): 0–20
• Under-utilization of classes (high visits, low class bookings): 0–15
• Responsiveness to outreach: 0–10
• Peak-time frequency (indicates commitment): 0–10
• No payment issues: 0–5

B) Premium → Elite Score (0–100)

• Power-user behavior (4+ visits/week or 6+ classes/month): 0–30
• Plateau + “wants more” signal: 0–25
• Goal specificity + upcoming event: 0–15
• Coach rapport (high response, consistent attendance): 0–10
• Value recognition (referrals, reviews, social posts): 0–10
• Low churn risk / stable billing: 0–10

Example list format (how you’d output Top 20 once data is available)

BASIC → PREMIUM (Top 10)

1. Member [ID: ID456] — Score: 88 — 4.1 visits/wk — tenure 7 mo
   Pitch: “You’re already consistent; Premium adds coached progression + reserved semi-private spots.”
   Revenue: +$70/mo
2. Member [ID: ID457] — Score: 84 — 3.5 visits/wk — tenure 4 mo
   Pitch: “Let’s turn your consistency into measurable results with monthly assessments.”
   Revenue: +$70/mo
   …

PREMIUM → ELITE (Top 10)

1. Member [ID: ID458] — Score: 91 — 8 classes/mo — plateau flagged
   Pitch: “Elite gives you 1:1 programming + technique sessions so you break the plateau.”
   Revenue: +$100/mo
2. Member [ID: ID459] — Score: 86 — 4.7 visits/wk — goal event in 10 weeks
   Pitch: “Let’s build a 10-week plan with weekly check-ins and adjustments.”
   Revenue: +$100/mo
   …

Upsell math (quick planning ranges):

• If you convert 10 Basic→Premium/month: 10 × $70 = $700 MRR
• If you convert 5 Premium→Elite/month: 5 × $100 = $500 MRR
  Total: $1,200 MRR/month ramping with process maturity.

═══════════════════════════════════════════

🏟️ CAPACITY UTILIZATION + PEAK BOTTLENECK SOLUTIONS

Problem: demand is concentrated into narrow windows (6am/6pm), increasing crowding and reducing experience quality → churn risk (especially Premium/Elite).

Peak-hour bottleneck solutions (prioritized):

1. Add “shoulder” sessions to spread load

• Add 5:30am (quick-start) and/or 7:00am options
• Add 4:30pm and/or 7:00pm sessions (especially Strength)

1. Add weekend anchor

• Sat Strength 8:00am + 9:00am (or Hybrid Conditioning)
• Sun mobility/conditioning (retention-friendly)

1. Introduce booking caps + waitlist logic

• Cap by coach-to-client ratio (e.g., semi-private 1:6)
• Auto-offer alternative times when waitlisted (reduces frustration)

1. Off-peak incentives (only if needed)

• “Off-peak upgrade bonus” (e.g., Premium members get 1 monthly technique clinic if they attend off-peak)

Class schedule add recommendations (minimal viable changes):

• Add one extra Strength slot (most universally valued) in evening shoulder time.
• Add one weekend Strength slot.
  These two changes typically increase perceived availability without adding too many new prep demands.

Optimal trainer load (needs 2 numbers from you to finalize):

• target coach-to-member ratio per session (1:6? 1:8?)
• average sessions coached per trainer per week
  Once known, we can compute maximum safe Premium/Elite capacity at peak times.

═══════════════════════════════════════════

⚙️ OPS EFFICIENCY (Automation ROI + time saved)

Where automation saves time in a hybrid gym:

• Program writing and weekly adjustments
• At-risk detection + outreach task creation
• Renewal reminders + payment dunning workflows
• Monthly progress reporting to members
• Upsell identification + CRM task routing

Assumption framework (you confirm volumes):

• New programs/week: typical range 10–25 (depending on 1:1 + semi-private personalization)
• Manual time per program (incl adjustments + messaging): 20–45 min

Time saved estimate:
• Low case: 10 programs/week × 20 min = 200 min (3.3 hrs)
• High case: 25 programs/week × 45 min = 1,125 min (18.75 hrs)

If automation reduces this by ~40–60%:

• Savings range: ~1.5 hrs/week to ~11 hrs/week
  This is equivalent to ~0.04 to 0.27 FTE and can be redeployed to retention calls, consults, or additional sessions.

If you tell me your actual “programs/week” and “minutes/program”, I’ll produce a tighter ROI with labor cost assumptions.

═══════════════════════════════════

📊 STRATEGIC RECOMMENDATIONS

1. PRIORITY: Retention first (next 30–45 days), then acquisition scale
   Rationale: At 9% churn, acquisition becomes a treadmill. Saving 6 members/month (to 6% churn) is like adding a steady acquisition channel while improving LTV and referrals.

Suggested allocation (next 60 days):

• 60% retention + reactivation (at-risk, onboarding, schedule fixes)
• 40% acquisition (but aligned to premium mix and off-peak utilization)

1. PRICING OPTIMALITY vs market (needs benchmark inputs)
   You’re downtown metro; pricing may be competitive or even underpriced for coached hybrid.
   What I need:

• 3–5 closest competitors: price for group, semi-private, 1:1, class packs
  Until then: avoid across-the-board increases; instead add value-based packaging:
• “Premium+” option (e.g., $219) including monthly assessment/clinic
• Paid onboarding (or mandatory intro pack) to increase commitment and early retention

1. TRAINER PERFORMANCE comparison (data missing)
   Request:

• retention by coach (members assigned, churn count)
• attendance frequency by coach cohort
• NPS by coach (or simple post-session rating)

Tracking method (simple + effective):

• Assign every member a “primary coach” in CRM
• Require monthly “touchpoint logged” (goal review, technique check, plan update)
• Dashboard: churn rate by coach cohort + average visits/week + touchpoints/member/month

1. Biggest revenue leak (most likely)

• Churn (9%) + silent revenue loss (MRR mismatch $3,605)
  Fixing billing leakage + retention will outperform most marketing spend in the next 90 days.

═══════════════════════════════════════════

📆 PRIORITIZED 90-DAY ACTION PLAN (Week 1–2, Week 3–6, Week 7–12)

Weeks 1–2 (stabilize + stop bleeding)

1. Reconcile MRR vs tier totals (owner: ops/admin)

• tag: discounts, freezes, delinquent, comps
• outcome: “true MRR” + list of past-due accounts

1. At-risk blitz on 23 absent members (owner: all coaches)

• rank using priority score
• goal: book 15+ return visits within 7 days
• metric: reactivation rate = returns / 23

1. Implement minimum onboarding standard (owner: head coach)

• Day 0: goal capture + schedule next 3 visits
• Day 7: check-in text
• Day 21: progress touchpoint
  Metric: 0–30 day retention, attendance in first 4 weeks

Weeks 3–6 (increase availability + start upsell engine)
4) Schedule expansion to relieve peaks

• add 1 shoulder-time Strength + 1 weekend Strength
  Metric: waitlist count down, attendance spread, churn down in Premium

1. Upsell pipeline launch (Basic→Premium, Premium→Elite)

• weekly list of top 20 candidates
• each coach has 5 conversations/week goal
  Metric: upgrades/month, upgrade conversion rate

Weeks 7–12 (scale growth profitably)
6) Acquisition with mix optimization

• market Premium/Elite outcomes, not “cheap access”
• target off-peak segments (lunch break professionals, flexible remote workers)
  Metric: net growth +40 toward 225, while maintaining service quality

1. Build coach performance dashboard

• retention by coach cohort
• touchpoints/member/month
• session utilization (peak vs off-peak)
  Metric: variance reduction between coaches + best-practice replication

═══════════════════════════════════

OPEN ITEMS / DATA REQUEST (to finalize precision)

1. Confirm which number is correct: MRR $31,450 vs tier-total $35,055 (and why delta exists)
2. New members and cancellations last month (counts) to compute net growth and cohort retention
3. Member-level export fields: tier, join date, last check-in, check-ins/week, classes/month, renewal date, failed payments, primary coach
4. Class capacity limits and typical attendance per class
5. Any market benchmark pricing list (top 3 competitors)

If you provide even a basic CSV export (no names needed—IDs ok), I can generate: (a) top 10 high-risk member list with risk scores, (b) top 20 upsell list with probabilities, (c) coach-by-cohort retention table, and (d) a peak-hour capacity model.

🎯 CLIENT ONBOARDING PACKAGE
Client: Jane Smith | Member ID: ACCOUNT123
Membership: Premium Unlimited ($199/month) | Start Date: Mon, Jan 6, 2026
Assigned Coach: Coach John Doe | Primary Goal: Lose 12kg in 6 months + improve overall fitness (wedding April)

---

📋 CLIENT PROFILE SUMMARY

Jane Smith (36F) is a beginner returning to training after ~5 years. She’s motivated by structure, progress tracking, and community (group classes). Lifestyle factors include a high-stress, desk-based job, frequent lunch eating-out, desk snacking, and occasional evening wine. She prefers Mon/Wed/Fri 6am sessions, and checks messages in the evenings via email + app. Key coaching priorities: sustainable fat loss habits, gradual strength progress, confidence in the gym environment, and back-friendly training progressions.

---

⚠️ TRAINING CONSIDERATIONS

Key flags (not medical diagnoses):

• Mild lower back discomfort (desk-job related; no acute injury). Emphasize bracing, neutral spine, progressive loading, and avoid high-fatigue spinal flexion/hinging.
• Previous right ankle sprain (healed): start with controlled step heights/low impact; scale impact/jumping in HIIT.
• Stop/modify criteria: sharp pain, radiating symptoms, “catching,” pain escalating >3/10, or symptoms persisting >72 hours → modify immediately; encourage appropriate medical follow-up if indicated.

General safety note: Training and nutrition support are for general fitness/wellness education and do not replace medical advice. No results guaranteed.

---

✉️ Professional Welcome Email (send evening of Jan 6)

Subject: Welcome to Acme Corporation, Jane Smith — your first week plan (6am M/W/F)
Hi Jane Smith,

Welcome to Acme Corporation—Coach John Doe here. I’m excited to work with you and help you build momentum toward your April wedding goals in a way that feels structured, sustainable, and not restrictive.

For week one, your only job is simple: show up. We’ll focus on movement quality, confidence, and building a routine that fits your schedule.

Your plan: Mon/Wed/Fri at 6:00am (arrive 5–10 minutes early).
What to bring: water bottle, comfortable shoes, and anything that helps you feel ready (music, light snack if needed).
Back-friendly approach: we’ll prioritize strong core/bracing basics and choose movements that feel good—no pushing through sharp pain.

Reply to this email with one thing you want to feel by April (stronger? more energy? confident in clothes?), and I’ll tailor our tracking to what matters most to you.

See you Monday morning,
Coach John Doe

---

✅ Facility Orientation Checklist (Coach John Doe / Front Desk)

Day 1 (Jan 6):

• Confirm contact + emergency contact (John Doe, (555) 123-4567)
• Confirm schedule: M/W/F 6am; set expectation: “3 sessions/week target, 2 minimum win”
• Tour: check-in scanner, restrooms, water station, group room, racks/cables/cardio area
• Explain peak-hour flow + where Jane Smith will set up (reduce intimidation)
• Review pain scale + modification rule (stop if sharp/radiating)
• Confirm app notifications enabled + preferred evening message window
• Book next 3 sessions immediately (Mon/Wed/Fri)
• Introduce group class culture + scaling options (especially HIIT mods)
• Baseline metrics: bodyweight (optional), waist/hip optional, and “energy/stress score”

---

💪 4-WEEK STARTER PROGRAM (Jane Smith)

(From Program Designer Agent — facility/peak-hour optimized, back-sensitive, progressive)

Weekly Structure: Mon/Wed/Fri @ 6:00am (55 min cap)
Style: Beginner strength + low-impact conditioning (back-friendly)
Progression:

• Week 1: movement quality (RPE 6–7)
• Week 2: add 1 set or +2 reps (RPE ~7)
• Week 3: +2–5% load (RPE 7–8, perfect form)
• Week 4: deload-ish (drop 1 set or -5–10% load; RPE 6–7)

Key rules: prefer supported rows, goblet/box squats, anti-rotation core. Avoid high-rep fatigue hinging and spinal flexion (no sit-ups/high-rep deadlifts).

Day 1 (Mon): Lower + Core + Low-Impact Conditioning

Warm-up (8–10 min): bike/incline walk + mobility + glute activation
Main (35–40):

• Goblet squat to box 3×8 (alts: leg press/TRX squat)
• Superset 3 rounds: DB RDL 10 (alt: hip thrust/pull-through) + step-ups 8/side (alt: TRX reverse lunge)
• Core/carry: Pallof 10/side + suitcase carry 30–40m/side
  Conditioning (8–10): steady bike/incline walk/sled @ RPE 6–7
  Cool-down (5–8): hips/hamstrings + breathing reset

Day 2 (Wed): Upper + Core + Intervals

Warm-up (8–10): bike/row + scap + dead bug
Main (35–40):

• DB bench 3×8 (alt: incline push-ups)
• Chest-supported DB row 3×10 (alt: cable/band row)
• Circuit 3 rounds: half-kneeling DB OHP 8/side (alt: landmine) + lat pulldown 10 + face pull 12
  Intervals (8–10): bike/treadmill 30s hard / 60s easy × 6 (rower only if back feels great)
  Cool-down: pec/lat + thoracic mobility

Day 3 (Fri): Full Body Circuit + Core + Zone 2

Warm-up (8–10): hinge drill + TRX squat + band row + side plank
Main (35–40): Strength circuit 4 rounds (time-capped):

• Hinge option: trap bar DL 6 only if pain-free OR hip thrust 10 OR pull-through 12
• Incline DB press 8
• 1-arm cable row 10/side (alt: chest-supported row/band row)
• Goblet squat 10
  Core tri-set: Pallof + dead bug + farmer carry
  Zone 2 (8–10): incline walk/bike @ RPE 6
  Cool-down: hips + breathing

Peak-hour subs: bands instead of cables; goblet/TRX instead of racks; floor/incline push-ups if benches taken; bike/sled if treadmills busy.

Group HIIT integration: If she attends M/W/F 6am HIIT, do the provided pre-class warm-up and swap high impact/hinge-heavy moves (box jumps→step-ups, swings→sled/bike, sit-ups→Pallof/side plank).

---

🍎 NUTRITION GUIDANCE FRAMEWORK (Compliant, habit-based)

(From Nutrition Strategy Coordinator Agent)

What Jane Smith can be told (scope-safe):

This is general nutrition education + habit coaching, not medical nutrition therapy. No calorie prescriptions required.

4-Week Habit Progression

Week 1: “Water first + protein breakfast” (5/7 days)
Examples: Greek yogurt + berries; eggs + toast; protein shake + banana.

Week 2: “Lunch upgrade + planned protein snack”
Lunch out rule: protein + produce (ask for extra protein/veg, sauce on side).
Planned snack: yogurt, cheese + fruit, tuna pack, hummus + veg, jerky (lower sugar), edamame.

Week 3: “Plate method (2 meals/day) + restaurant rule”
Plate: ½ veg, ¼ protein, ¼ carbs.
Restaurant: choose one (appetizer OR alcohol OR dessert).

Week 4: “Wine strategy + weekly review”
Keep wine intentional: planned nights, 1–2 glasses, water before/between, pair with dinner. If progress stalls, reduce frequency first.

Simple tracking options (pick ONE)

• Habit checkmarks (recommended): protein breakfast, produce lunch/dinner, planned snack, water goal, wine planned yes/no
• Photo log 1–2 meals/day
• Portion hand guide (no counting)

Coach John Doe talking points

Use quick weekly questions: “How doable was the habit 1–10?” “What got in the way?” “What’s your easiest default order at your top lunch spot?”

Referral protocol: Tech Solutions Inc. RD (when to refer)

Refer if Jane Smith requests specific macros/calories, has medical conditions, pregnancy/trying to conceive, disordered eating concerns, plateau >4–6 weeks with good adherence, or persistent GI/fatigue symptoms.
Warm handoff script included (can be inserted into staff SOP).

---

📊 SUCCESS TRACKING & MILESTONES (30/60/90)

Metrics Jane Smith cares about: weight trend, clothes fit, strength, stress/energy.
Measurement schedule (optional/consent-based):

• Baseline (Jan 6): weight + optional waist/hip; energy/stress score (1–10)
• Day 30 (Feb 5): repeat metrics + technique/strength benchmarks (goblet squat, incline push-ups, row)
• Day 60 (Mar 7): trend review + wedding timeline recalibration
• Day 90 (Apr 6): celebrate + next 4-week phase toward wedding

Behavior milestones:

• Week 1 complete = routine established
• 10 sessions completed (~week 4) = momentum milestone
• 60 days = strong identity as “someone who trains” (prime upgrade window)

---

🔔 RETENTION PROTOCOL (90-Day Onboarding Journey)

(From Retention Specialist Agent)

Automated touchpoints (specific dates)

• Day 1: Mon, Jan 6, 2026 — welcome app + evening email; book next 3 sessions
• Day 3: Thu, Jan 9, 2026 — friction check (energy/back/schedule)
• Day 14: Mon, Jan 20, 2026 — “First Wins” mini-review (10–15 min)
• Day 30: Wed, Feb 5, 2026 — assessment + habit review
• Day 60: Sat, Mar 7, 2026 — milestone review + plan update (call if needed)
• Day 90: Mon, Apr 6, 2026 — celebration + “Level 2” plan + tier decision

At-risk triggers (actionable)

• Miss 1 session (no reschedule): message within 12–24h with reset options
• Miss 2/week or 2 consecutive: message + 5-min evening call; set “2 sessions minimum win”
• Miss 3 consecutive: same-day call + book next 2 sessions live

Intervention scripts

Provided for missed sessions, high-stress week, discouragement about scale, and pain flare-up.

Upsell timing recommendation (Premium → Elite)

• Day 30: soft seed if she wants more structure or attendance <70%
• Day 60: primary pitch window (wedding urgency + habits formed)
• Day 90: confirm next phase
  Script included: 1-month Elite trial framing.

---

💼 UPSELL OPPORTUNITIES (Jane Smith-specific)

Most relevant: Elite ($299) with 2 PT sessions/month
Best rationale: beginner confidence + wedding timeline + back sensitivity + high-stress schedule → more accountability and technique coaching.
Best timing: Day 60 review (Mar 7), or earlier if attendance dips and she asks for “more structure.”

---

📊 BUSINESS INTELLIGENCE REPORT (Acme Corporation)

(From Business Intelligence Analyst Agent)

A) Current State Analysis

Core metrics

• Members: 185 / 250 (74% utilized)
• MRR: $31,450
• ARPM: ~$170
• Churn: 9% monthly ≈ ~17 members/month
• At-risk (2+ weeks absent): 23 members (12.4%)

Critical data issue: Tier revenue totals ($35,055) do not match reported MRR ($31,450). Gap: -$3,605 (≈ -10.3%). Likely discounts/freeze/delinquency/comps. This is a major “silent leak” to reconcile immediately.

Churn hypotheses (by segment)

• Basic: low accountability/under-utilization
• Premium: schedule friction + bottlenecks + inconsistent onboarding/touchpoints
• Elite: value delivery consistency (goal reviews + personalization), downgrades before cancel
  Cross-cutting: billing failures, lack of systematic onboarding, peak-time crowding.

At-risk intervention list
Names weren’t provided, so agent supplied a risk scoring framework (days absent, renewal proximity, payment risk, tenure band, no future bookings, etc.) and a complete outreach workflow + scripts.
Operational plan: split 23 at-risk across 4 coaches (~6 each) with daily outreach targets until completed.

Capacity utilization & opportunity

• To reach 90% capacity = 225 members → net +40
• Revenue opportunity (holding current ARPM): +$6,800 MRR (~$81,600/year)
• If new member mix is more Premium/Elite: could be +$8,060 MRR (~$96,720/year)

B) Revenue Optimization

Churn reduction impact (9% → 6%)

• ~6 members saved/month
• Revenue preserved: ~$11.3k–$12.2k/year (range depending on method)

Upsell targeting

• Scoring models provided for Basic→Premium and Premium→Elite using check-ins/week, tenure, class usage, plateau signals, responsiveness, billing stability, etc.
• Output format provided for “Top 20 upsell list with probabilities” once member-level export is available.

C) Strategic Recommendations (next 90 days)

• Retention first for 30–45 days (stop the bleeding), then scale acquisition. Suggested 60/40 retention vs acquisition focus initially.
• Pricing appears within market; avoid blanket price hike until retention/onboarding is fixed. Consider packaging/value upgrades instead.
• Trainer retention comparison requires tracking: assign primary coach in CRM + log monthly touchpoints; report churn by coach cohort.

Biggest revenue leak right now: churn + untracked revenue leakage (MRR mismatch).

D) Operational Efficiency

• Program creation automation savings estimated across ranges; needs your actual “programs/week” to tighten ROI.
• Peak hour optimization: add shoulder-time sessions + weekend anchor + booking caps/waitlists + off-peak incentives.
• Class schedule: add 1 extra Strength slot (shoulder time) + 1 weekend Strength class as minimal high-impact changes.

---

Next info needed (one question)

To finalize the “Top 10 at-risk members” and “Top 20 upsell targets” with probability scores, what system do you use for member management (e.g., Mindbody, Zen Planner, Trainerize, Glofox), and can you export a CSV with member ID, tier, join date, last check-in date, check-ins last 30 days, renewal date, and payment status?