Iron Muscle & Fitness

IGNITE Pro — Coach Workflow

OVERVIEW

What This Program Is

The Model

IGNITE Pro is an accountability-based coaching program, not unlimited 1-on-1 coaching. Clients get one touchpoint per week — a personalized Loom video from their coach based on the weekly check-in report they submit. The coach's job is to review the data, identify what matters, and deliver clear direction in a short video. Nothing more. The program is designed so clients learn to self-manage over time, not become dependent on their coach for every decision.

Your Weekly Commitment Per Client

~5 minutes reading and analyzing the check-in report · 5–10 minutes recording the Loom video · 1–2 minutes sending and logging it

Early diagnostic phases will be closer to 5–7 minutes total. Transformation phases with full macro data will be closer to 10–15 minutes. This averages out across the week.

Your Schedule

You set the submission deadline with each client based on your schedule. The client submits by your deadline. You review and send the video within 48 hours. Pick a deadline that gives you a clear block of time to batch your client videos in one sitting — this is the most efficient way to manage your client load.

STEP 1

Weekly Schedule — How to Structure Your Week

Client deadline

Client submits check-in

Day of or next day

You review report

Within 48 hrs

Record + send Loom

Remainder of week

Client executes plan

Next deadline

Cycle repeats

Pro Tip — Batch Your Videos

Set the same submission deadline for all your clients. Then block 1–2 hours to record all your videos back-to-back. You'll be in the zone, it's faster, and your clients all get their video on the same day. Do not scatter recordings throughout the week — it kills your efficiency and makes the split feel like less per hour than it is.

STEP 2

Reading the Check-In Report

~5 MIN

What to Look at First — In This Order

Weight trend

Look at all 7 days — not just the average. Is it trending down, flat, or up? Are there big spikes on specific days (usually weekends)? This tells you more than any single number.

Compliance first, data second

Before you look at their numbers, look at how many days they actually tracked. A 7-day average from 4 days of data is not a 7-day average — it's a guess. Call this out if needed. Incomplete data means you cannot make accurate adjustments.

Nutrition numbers vs. their targets

Compare their reported averages to what their target was this phase. Are they hitting it? Consistently over? Consistently under? Look for patterns across the 7 days — one bad day is noise, three bad days in a row is a habit.

Training sessions

Note how many sessions they completed. Low training + low compliance is a motivation/life issue. Low training + good nutrition is a scheduling issue. High training + stalled weight is a nutrition issue. The combination tells the story.

Energy, stress, and sleep

These three together explain everything else. Low energy + poor sleep + high stress = do not push harder this week. The data may look bad but the prescription is recovery, not restriction. This context is what separates a good coach from a calculator.

Their written notes

Read all three open fields — what went well, what was hard, and what they want addressed. The answers here almost always tell you what to actually say in the video. If a client writes something specific, address it directly. It shows you read it.

Red Flags — When to Pause Before Adjusting Targets

Signal	What it means	What to do
Fewer than 5 days logged	Data is incomplete — averages are unreliable	Do not adjust targets. Address compliance first. Hold targets another week.
Stress 8–10 + Sleep under 6 hrs	Body is in survival mode — restriction will backfire	Hold or slightly ease targets. Focus video on sleep and stress management.
Weight dropped more than 3–4 lbs in one week	Cutting too aggressively — muscle loss risk	Add 100–150 calories back. Flag it clearly in the video.
Weight flat for 2+ weeks, compliance good	Adapted — genuine plateau	Reduce 150–300 calories. Add walking 1–3 times per week. Explain the why.
All 7 days tracked, on target, weight trending	Client is executing — program is working	Affirm it loudly. Make the next adjustment and keep momentum going.

STEP 3

Making Target Adjustments — Phase by Phase

The Rule

Only adjust targets when the client has at least 5 days of clean data AND their weight trend supports a change. If data is incomplete, hold their current targets and address compliance. Never guess.

Diagnostic 1

The Reset

No targets to adjust

Focus: Did they eat real food?

Focus: Did they cook at home?

Reinforce the habits, not the numbers

Diagnostic 2

Tracking

No targets to adjust

Focus: Did they log every day?

Praise consistency over perfection

Address any days they missed logging

Diagnostic 3

Measuring

No targets to adjust

Capture baseline calorie average

This data builds their T1 target

Preview what's coming in T1

Transformation 1

Calories

Target = baseline minus 300–400 kcal

Adjust ±100–150 kcal based on trend

Weight flat + compliant → cut 100

Weight dropping fast → add 100–150

Transformation 2

Calories + Protein

Drop calories by 200 from T1 target

Add 30g protein to their T1 average

Adjust protein +/–10g weekly

Calories adjust ±100 based on trend

Transformation 3

Full Macros

Weekly micro-adjustments (±50 kcal)

Protein target creeps up +5–10g/wk

Carbs/fats shift to hit remaining cals

Precision matters — call out gaps >10%

STEP 4

Recording the Loom Video

5–10 MIN

Setup — Before You Hit Record

Pull up the client's check-in email. Have their previous week's targets written down. Know your 3 main points before you start. Do not wing it — 60 seconds of prep saves 3 minutes of rambling. Start Loom with your face visible, then share your screen with the report open if referencing specific numbers.

Video Script Framework — Use This Structure Every Week

This is a framework, not a script. Say it in your own voice. The structure keeps you efficient and ensures every client gets the same quality of coaching regardless of which coach they have.

PART 1

The opener — personal and direct

30–45 sec

Use their name. Reference something specific from their report — not a generic opener. This immediately signals that you actually read what they submitted.

EXAMPLE"Hey [Name], coach [Your Name] here with your week [X] check-in review. First — I saw you mentioned in your notes that [something specific they wrote]. I want to address that directly today, but let's go through your numbers first."

PART 2

The wins — call them out specifically

45–60 sec

Find at least one real win to name. If it was a rough week, find the smallest thing that went right and acknowledge it. Reinforcing good behavior is not fluff — it's the mechanism that keeps clients coming back next week.

EXAMPLE — Good week"Seven days logged, you hit your calorie target 5 out of 7 days, and your weight is down 0.8 lbs from last week. That's the program working exactly as it should. You did that."

EXAMPLE — Rough week"Look — it wasn't your best week and we'll get into that. But you still submitted this check-in, which tells me you're not quitting. That matters more than you think right now."

PART 3

The honest assessment — no sugarcoating

60–90 sec

This is the most important part. If compliance was low, say it plainly. Do not be harsh — be direct. Clients know when they had a bad week. What they need is someone who will name it clearly and explain exactly what it costs them, without shaming them.

EXAMPLE"You tracked 4 out of 7 days. I can't make accurate adjustments on incomplete data — so I'm holding your targets this week. Not as a punishment, but because if I change your numbers based on a partial week, I'm guessing. And I don't guess with your results. This week, the only goal is 7 days logged. That's it."

PART 4

The adjustment — clear and specific

60–90 sec

State their new targets clearly. Give the number, explain why it changed (or why it didn't), and tell them exactly what hitting it should feel like. Clients should finish this section knowing precisely what to do.

EXAMPLE"Based on your data, we're dropping calories from 2,100 to 2,000 this week. Your weight has been flat for two weeks and your compliance is solid — so it's time to nudge it. You should still feel satisfied after meals. If you're feeling genuinely hungry all day, message me and we'll look at it."

PART 5

The focus — one thing, not five

30–45 sec

Give them one clear priority for the week. Not three. Not five. One. Clients who leave a coaching video knowing exactly what to work on execute better than clients who leave with a list. If there are multiple issues, pick the one that unlocks everything else.

EXAMPLE"This week your one job is hitting your protein target every single day. Everything else stays the same. If you nail protein, the calories tend to sort themselves out. Protein first, always."

PART 6

The close — brief and confident

20–30 sec

End with conviction. No long goodbyes. Remind them when their next check-in is due and send them off with energy.

EXAMPLE"Alright [Name] — you've got your numbers, you've got your focus. Go execute. Check-in is due [deadline]. I'll see you on the other side of a good week."

STEP 5

Sending the Video

1–2 MIN

Copy the Loom link

Once recorded, Loom auto-copies the link. No downloading or uploading needed.

Send via the IRON App — required. Text or email optional.

The video link must be sent through the IRON App — this is non-negotiable. It allows us to verify coaches are following the workflow and delivering on time. If a client also wants the link by text or email, that's fine, but the app send always happens first. Keep the message short. State their new targets in writing so they have them without rewatching the video. Example: "Week [X] review is ready — [link]. New targets this week: Calories 2,000 / Protein 120g. Check-in due [date]."

Log it

Keep a simple note for each client: date sent, current targets, weight trend, and any flags. You'll reference this next week. A 30-second log per client saves you 5 minutes of re-reading old reports.

RULES

Coaching Standards

Always Do

Use the client's name at least twice in the video

Reference something specific they wrote in their notes

State new targets as clear numbers, not ranges

Give one priority — not a list

Be honest when compliance was low — name it plainly

Send the video within 48 hours of their deadline

Text their targets in writing alongside the video link

Keep videos under 10 minutes — respect their time

Never Do

Adjust targets on fewer than 5 days of tracking data

Record a generic video that could be sent to any client

Give more than one focus for the week

Shame or lecture — be direct, not harsh

Push harder when stress is 8+ and sleep is under 6 hrs

Cut more than 250–300 calories in a single adjustment

Go beyond 10 minutes — if you need more, write instead

Miss the 48-hour window without notifying the client