Coaching programmes: targets, habits, and a weekly check-in

Most online coaching still runs on a spreadsheet, a messaging app, and a Sunday check-in form. The client logs food in one place and weight in another, and the coach spends Monday morning copying numbers into a sheet before they can say anything useful. Coaching programmes in ShrunkShank put that loop in one place.

It starts with a connection. A coach invites a client from Clients, or a client invites a coach from My coach. Either way it links two ShrunkShank accounts. Once connected, the coach can start a programme.

The coach sets the shape of the programme: a start date, which weekday the check-in is due and which day feedback goes out, how much the client should log, and the direction of the goal. Then come the daily targets (calories and macros, steps, and water, with an optional Saturday refeed) and 3, 6, and 12 month goals. A goal can stay as words, or name a target weight, waist measurement, or lift so the app can show how far along it is. A target set can be marked as a cut, maintenance, or a refeed block, and every change is kept so both sides can see what changed and when.

Habits sit alongside the targets. Pick from presets or build one with its own rule, metric, and threshold. Most habits tick themselves from what the client already logged; a few stay as a simple tap. A habit can be stopped or removed later without losing its history.

The client decides what is shared. When they accept the programme, they choose what that coach can see: training, nutrition, movement, steps, sleep, and so on. Progress photos stay off until the client turns them on for that coach. Fields that are not shared simply read as not shared on the coach's side.

Day to day, the client gets a Today card on Home and in the day log: weight, steps, water, food, and the coach's habits, all in one place. Food, weight, and steps are one log, so a client with two coaches does not log twice. Runs, walks, and rides go in Movement with time, distance, and pace, and count as cardio for the day.

On check-in day, the weekly check-in opens already filled in from the week's logs. The client checks it and submits it, and the week is frozen as it was. The coach reviews the week against last week and the start, writes feedback, and sends it. If they want a head start, Draft a note fills the box from the numbers, but nothing goes out until the coach sends it. The client can reply once.

Notes are their own tab on each programme, with the name and time on every note, so the conversation stays with the programme instead of scattered across chats. The coach's own activity feed, with reactions and comments, sits on the Activity tab.

Reminders keep the loop going without nagging: a daily log nudge, an optional morning weigh-in, the check-in day, feedback, a measurement day, and a missing weekly photo. A client gets at most two scheduled reminders a day and none between 22:00 and 07:00, and can turn on reminders for their own device from My coach.

For progress, the Progress view lists every programme week, including the empty ones. It can be downloaded as a PDF of the same weekly rows. Progress photos ask for front, side, and back, and show the last photo of that pose faintly behind the new one so the framing matches week to week.

On the coach's side, Clients lists everyone they coach, most urgent first, including people who are connected but have no programme yet. Opening a client lands on This week, with the grid, check-ins, and progress one click away; Setup holds targets, goals, habits, meals, and spreadsheet import, one section at a time. If a coach already has a client's plan in a spreadsheet, they can upload it, and the client approves it before any days are written.

Clients stay in control. A client with more than one coach picks which programme is open. They can pause a programme, which stops the day log, check-ins, and reminders until they resume, and the coach is told either way. Leaving a programme and ending the connection are separate steps, each with its own confirmation.

Coaching programmes are free during the pilot. Sign up, invite a client from Clients (or your coach from My coach), and run your first week.