The following configurations are supported:

If you deliver nutrition plans via App/Web:

• Professional makes the meal plan, and the client cannot edit it.
• Professional makes the meal plan, and the client can edit it.
• Client makes their own meal plans.
  • (Pro-tip: guide their creations by highlighting your favorite recipes- see here to learn more about how Coach’s Favorites work.)

If you deliver nutrition plans via PDF/Paper:

• Professional makes the meal plan, and the client cannot edit it.

Regardless of who creates it, each meal plan is dynamically generated to meet each client’s nutrition parameters (diet type, keyword exclusion, allergen exclusion, meals per day, budget, variety preference, and more). You can either use the software’s calorie and macro recommendations or input custom goals for the client.

You can see our recommended meal planning flow here.

For our recipes, our ingredients are primarily sourced from the USDA’s FoodData Central database and have been reviewed by nutritionists for accuracy. For barcode scanning and some off-plan foods we use FatSecret’s Food and Nutrition API which sources and verifies nutrition information.

This is possible to set up. You can edit the master version of our recipes to use brands you prefer instead. For example, you can edit all of our recipes that use generic “protein powder” to use your preferred brand instead. In this way, those products will show up on your clients’ meal plans and grocery lists rather than our generic protein powder ingredient. 

If you do this, be sure to search for the ingredient you want to edit in every diet type (under the “more” section of the search settings) as there are some diet type-specific recipes. It may take some to initially set this up, but once the master recipe edits are in place, they will be set going forward. See here for additional details.

Our calorie recommendations use the Mifflin St. Jeor equation which is used for estimating the Basal Metabolic Rate (BMR). See here for details.

The macro recommendations use the recommendations outlined by the The International Society of Sports Nutrition (ISSN). See here for details.

You can set custom macro goals for a client in the Nutrition section when viewing a client’s meal plan settings. After placing limits on two macros, the third macro is automatically calculated. Because the software uses inequalities (“at most” and “at least”) for macro goals, the calculation becomes a little complex and the automatically calculated third macro may not be what you initially expect. We generally recommend generating a few meal plans to see where the macros end up once they’re applied. While the app does not allow for hitting specific/exact macro goals (it would be extremely difficult for the algorithm to find the perfect combination of recipes to meet those narrow targets while still offering ample variety), you can get very close to the targets. 

We strive for our meal plans to be realistic in terms of grocery budget, time and effort, so currently this is not available as we have found it drastically increases grocery list sizes as well as the amount of time needed to prep/cook recipes everyday. However, keep in mind that each meal allows for an unlimited number recipe slots (though the app will never automatically suggest more than 3 recipes per meal type), so if you want a client to eat more than 4 times a day, you can add in as many recipes as you want and then tell them to eat/log the recipes throughout the day. Since the app asks when they are logging a meal what portion size they ate, they can easily log part of their lunch earlier in the day and part of it later. Some examples of how this could work:

• Having four separate recipes for their snack and eating/logging them at four different times throughout the day
• Making the lunch slot have a burrito, a salad, and pasta and have the client eat/log each of them separately throughout the day
• Making chicken with a side salad and eating/logging half of everything earlier and half later

When the client goes to log a meal, the app will keep track of unlogged recipes or partially unlogged recipes, so they will be able to easily see what they have left to eat and they’ll be able to log the rest later.

Yes. See this tutorial.

The app can accommodate multiple people even if they have different weight loss goals, though it is built for one person who just wants to add others to the meals they share, not for multiple people with completely different plans. For example, you can add another person to meals that the client shares and it will update their recipes/grocery list to account for the other peoples’ portions. When you set the other person up in the app, it will ask for their info- weight, goals, etc. and it will adjust their calorie level accordingly and the recipes will show everyone’s portion sizes so that the client can easily divvy them up. However, if another person was hoping to actively track their macros, wants to eat different meals, or wants a vastly different macro proportion (for example, if they want a high-fat diet and your client wants low-fat), they would need their own account and there is currently no way to sync multiple accounts or grocery lists together.

In short, you can add other people to the meals clients share, but if the other family member want more individualized attention, they would need their own client account.

See the If Your Meal Plan Isn’t Matching Your Targets tutorial.

Our macro analysis feature is designed to help professionals optimize their clients’ nutrition by analyzing their food/body weight logs and providing personalized calorie/macro recommendations based on their goals and how their body is adapting over time. Here’s how macro analysis works:

1. The client tracks their food: The first step in macro analysis is tracking calories and macros by having the client log what they eat throughout the day. For the most accuracy, clients should use a food scale and weigh their foods (especially the calorically-dense ones) during recipe preparation. 
2. The client tracks their body weight: For the most accurate weight log, we recommend they weigh themselves at the same time each day- ideally first thing in the morning. While they don’t need to log their weight every day, they should try to weigh themselves most days for the best analytics. Because there is a lot of natural fluctuations in body weight, the software is really looking to see an overall trend.
3. Macro Analysis: Once the client has tracked their food and weight, our software analyzes their data to determine how their nutrition habits are impacting their weight over time. Then it does the math and suggests a calorie level that will set them on a sustainable rate to hitting their weight goal. For example, if their goal is to lose weight and it sees that over time that they’ve been gaining weight, it will suggest a lower calorie recommendation to a level it calculates will get them on track to sustainably losing weight.

Seeing the recommendations:

You can view a client’s Macro Analytics in the Progress/Stats section of the Client Details page. Our professional software does not automatically update the client’s nutrition goals based on the Macro Analytics. You can review the macro analytics and use that to help inform any updates to the client’s calorie/macro goals.

Yes, whether you are set up to deliver plans via App/Web or PDF/Paper, both account types are able to export the meal plan and grocery list. When viewing a meal plan, the “Export PDF” option is available in the menu in the top left of the screen. Clients are only able to export the grocery list.

Strongr Fastr supports many workout planning features that are sorely lacking in most competing workout builders because we built the software from the go with serious strength athletes, bodybuilders, and hobbyists in mind. While you can make simple routines in the software, here are some features that demonstrate the depth of its capability: 

Customizable Weights and Progressions: Set weights based on client maxes or RPE. The system automates progression based on performance, making adjustments in weights, reps, and sets.

Automatic Strength Testing: The app prompts users for max tests, updating weights in routines accordingly. You can schedule max retests within routines.

Multi-Phase and Repeating Routines: Easily create routines with multiple phases or repeating cycles, perfect for powerlifting, bodybuilding, and more. For example, you can create a powerlifting routine with a volume phase, a peaking phase, and a deload phase or you could create a bodybuilding routine with with different cycles corresponding to the phases of contest prep.

Bodyweight Exercise Progressions: For bodyweight routines, our exercise progressions make it easy to create a routine suitable for any fitness level. For example, if you put a pushup progression in a routine, the client will be guided through a test to determine what type of pushup they should be doing (e.g. knee pushups).

Interactive Workout Walkthroughs:Transform each workout into a guided experience, covering warm-ups, strength tests, and various exercise sets. We also offer a spreadsheet-style quick-logger for experienced clients.

Detailed Performance Tracking: Monitor client progress in volume, estimated max, and percentile rank vs other users on specific exercises.

Body Measurement Visualizer: Clients can track their body measurement changes over time and compare with general population data.

Comprehensive Exercise Options: We fully support supersets, circuits, drop sets, pyramid sets, etc.

Overview: Strongr Fastr’s routine builder supports automatic progression in workout routines. This means that routines can adapt dynamically to a client’s progress based on predetermined progression schemes. With this feature, there’s no need for manual adjustment of the recommended weight for each client. Additionally, strength tests play a crucial rule in guiding clients to an appropriate starting weight. The automatic progression and strength tests not only optimize your workflow but also ensure clients consistently train at appropriately challenging levels, eliminating the need for tedious weekly manual adjustments.

Weighted Progressions: The software supports automatic progression in weighted workout routines, so once a client hits a certain target in their workout, the software will automatically increase weight/reps on the next instance of that exercise. Progression Scheme settings can be found in the settings of an exercise when editing a workout.

The software currently supports the following automatic progression schemes:

• Autoperiodized
• Increase every workout
• All-set threshold
• Total volume based
• Training max based
• Add reps (auto-regulated)
• Percent increases
• Scheduled increases
• Cycle reps
• Last set based
• Linked
• Single-set threshold

Bodyweight Progressions: Bodyweight progressions (a list of various bodyweight exercises that target similar muscles and are ranked from easier to harder) are available for you to add to routines. When the client first encounters them in their workout on the app, the system will guide them through a test to help determine which level of the exercise is appropriate for their current strength level. In future workouts, that exercise will be used. Once the client hits the top of the recommended rep range (with high-quality reps with great form) for an exercise, they should manually select the next hardest exercise on the list. They can select this by going into the menu of the exercise and selecting “Use an easier/harder exercise”.

Example: Our pushup progression has 14 difficulty levels ranging from a Countertop Pushup in Level 1 to a One-Arm Pushup in Level 14. An initial strength test would help the client land on an appropriately challenging level. Once they reach the top of the recommended rep range, they can select a more advanced level. 

Although professionals don’t have to manually select bodyweight progression levels for clients, clients themselves must actively go into the system and choose the next level of the progression. There are several reasons for this, one being that different bodyweight exercises in a progression may utilize various implements (such as pieces of furniture) that some may not have available at home. Therefore, clients have the flexibility to choose the next highest level they can perform and gradually progress from there.

Clients do not need to log other workouts or activities for the Macro Analysis feature to work, and, in fact, they do not need to log their planned exercise either. Given the inherent inaccuracy of burned calorie estimates, particularly in strength training, and the difficulty in predicting a user’s exercise volume at the start of the week when planning meals, the software adopts a different approach. We instead use a more reliable method that’s also used by top fitness coaches and athletes: analyzing what clients are eating and what’s happening on the scale as a result. After the client consistently logs what they eat and weigh, the app will calculate how many calories they’ve actually been burning and will adjust their calorie/macro recommendations accordingly. For example, if your client’s goal is to lose weight and the system sees that over time they’ve been gaining weight, it will lower their calorie recommendation to a level it calculates will get them on track to sustainably losing weight. For the most accurate analytics, it’s important for clients to log their food and weight accurately and consistently. 

See this FAQ for more information about Macro Analysis.

Yes, you can create custom exercises and upload your own exercise or workout videos either via YouTube URL or by uploading a video file. For YouTube videos there is no max length. For file upload there is a max length of 60 minutes.

You can use this feature to upload short video clips of you performing individual exercises or you can use it to upload full-length workout videos for your client to follow along to.

Currently there is no way to sync multiple accounts together. The software does have a family meal planning feature that allows you to add family members to the meals your client shares and it will calculate everyone’s portions and update the grocery list and recipes accordingly, but if your clients are using our app, it only allows for one person to log their meals/workouts.

If you are delivering plans through our Strongr Fastr-branded native app, clients have the option to integrate with Apple Health for iPhone or a step counter for Android. In that way Strongr Fastr can pull in data from other apps or devices that sync with Apple Health. For example, while we don’t sync with Strava or Apple Watch directly, if a client has data sent from Strava or their Apple Watch to Apple Health, that aggregated data can be pulled in to Strongr Fastr.

If you are using our custom-branded Progressive Web App (PWA) to deliver plans, please note that there are currently no available integrations. This limitation arises from the current technological constraints of PWA, which make integrations like these not technically feasible at this time.

No, we do not currently have a dedicated watch app. However, if you are using our Strongr Fastr-branded native app to deliver plans to clients, clients can sync with Apple Health or Android’s step counter and therefore aggregated data from a users’ Apple Watch (or any other app or device that syncs with Apple Health) can be pulled into Strongr Fastr.  See here for additional information.

Professionals pay for their clients access and arrange payment from their clients off-platform. We do not accept payments from clients. While it depends on your specific plan, professionals pay a base price which includes 5 clients and an additional per client cost for clients above 5. This scalable billing approach ensures that your costs adjust proportionally to the size of your business, providing flexibility as your business grows or contracts.

On the first day of each billing period you’ll be charged the base price + additional client charges for any active clients over 5 on that day. If the number of active clients changes over the billing period, your next invoice will be adjusted up or down to reflect your actual prorated usage for the period.

Every time you create or reactivate a client they are treated for billing purposes as active for a minimum of 30 days regardless of when you deactivate them. After 30 days charges are pro-rated, so if you deactivate a client after 45 days you’d only be charged for 1.5 months for that client, not a full second month.

In short, every payment will include an estimate for the current billing period and an adjustment from the previous billing period if your actual usage differed from the original estimate. For example, if you gain billable clients over the course of a billing cycle, those additional charges will be applied to the next billing cycle, and likewise, if you lose billable clients over the course of a billing cycle those charges will be subtracted from your next invoice.

You can view detailed invoices by visiting Menu > Account > View Invoices

Go to Menu > Contact/feedback or email mary@strongrfastr.com