Your first day, in four small steps
You do not need to learn everything at once. Begin with your normal routine and the actions you have agreed with your coach.
Open Today
Read your coach’s starting focus and see what is due. Targets may be shown, hidden or not set yet — follow your coach’s instructions.
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LOOK HEREYour starting pointYour coach’s focus lives here. Follow this direction, even if targets have not been set yet.
Your Today screen brings together your coach’s focus and quick actions. Sophie is a fictional demonstration account.Actual app capture · 31 August 2026 Log what you eat and drink
Add your meals, snacks and drinks as you go. Include extras such as milk, cooking oil, sauces and dressings.
Check in at the end of the day
Fill in your daily check-in, review your food entries, then choose Finish today. One action saves the check-in and sends the day to your coach.
Ask when you are unsure
Message your coach about portions, your routine or anything you need help with. Honest, useful information matters more than a perfect-looking day.
Sign in and find your way around
Use the email address your coach invited. Your coaching account is shared across the website, iPhone and Android apps.
Follow your invitation
Open the newest Progress invitation. Its secure link opens the installed app on iPhone or Android and falls back to browser setup when the app is unavailable. Create your password once, then continue with the exact email your coach invited.
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The iPhone sign-in screen. Use your invited email address; the password setup and reset link is above Sign in.
The iPhone sign-in screen. Use your invited email address; the password setup and reset link is above Sign in.Actual app capture · 30 August 2026 Complete onboarding
Choose Start onboarding when prompted. The same seven guided sections now run directly on web, iPhone and Android, save as you go, and show every answer before submission. Your coach then reviews the immutable submission and activates your plan.
Today and Diary
Today shows your priorities and quick actions. Diary is where you review food, change dates and work through your daily record.
Progress, Messages and Account
Progress contains your weight history and progress tools. Messages is for conversations with your coach. Account groups your coaching tools, food and resources, preferences, help, and security. Optional features depend on what your coach has set up.
Log a food or drink
Choose a method that suits the meal. A barcode is useful for packaged foods; a photo plus a description can help with a mixed meal.
Choose the day and meal
From Today or Diary, open the food logger for the meal you want to record. Check the selected date and meal before saving, especially when entering yesterday’s food.
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LOOK HEREPackaged food? Try BarcodeScan the package, then check the result and your portion. A barcode match is still worth reviewing.
Choose Search, Photo, Barcode, Manual or Quick add. Check your food and portion before saving.Actual app capture · 30 August 2026 Scan a packaged food
Tap Barcode and allow camera access when asked. Hold the barcode clearly in view. Once the product is found, check the name and nutrition against the package — finding a barcode does not guarantee the catalogue entry is correct.
Search, or enter it yourself
Type a food name into the search field and tap Search. Choose the matching food and review it. Use Manual when there is no suitable result. If a scanned product is missing, use Add details; Photograph nutrition label is another option when offered.
Check the amount you ate
Review Serving (the amount and unit) and Servings (how many). For example, Serving 40 g with Servings 2 means 80 g in total. Do not enter the full amount in both fields. The nutrition fields show the total for the selected amount. When entering food manually, match those totals to the amount you ate, rather than copying per-100 g values unchanged. Match the nutrition to the food as weighed: cooked and uncooked weights are different.
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LOOK HEREServing × Servings40 g per serving × 2 servings = 80 g altogether. Don’t enter the total amount in both fields.
Serving 40 g × Servings 2 means 80 g altogether. Nutrition fields show the total for that amount. Values here are illustrative; use your own food label.Actual app capture · 30 August 2026 Save and check your diary
Tap Add to diary at the bottom of the editor. Return to Diary and check the food appears once, on the intended day and under the correct meal.
Use a meal photo thoughtfully
A photo gives an estimate, not an exact measurement. Ingredients, cooking fats and portion sizes are not always visible.
Choose Photo in the mobile food logger
Take a clear photo or select an existing one. Show the whole meal. The photo logger is available in the iPhone and Android apps, not the web Diary.
Describe what the camera cannot see
Add the ingredients and approximate amounts you know. For example: “Chicken sandwich, two slices of bread, mayonnaise, and a side of crisps.” Mention drinks, oils and sauces too.
Review the estimate before saving
Check the food description, portion and nutrition. Correct anything that looks wrong. If you know the package values, use those rather than an uncertain photo estimate.
Check for duplicates
If the photo estimate covers the whole meal, do not also log all its ingredients as separate entries. Add only items the estimate did not include.
Correct a mistake and save time next time
You can record ordinary food, including restaurant meals and snacks. The diary is information for your coach, not a test.
Review the date first
When adding a forgotten item, select the day it was eaten. Check whether you already recorded it before adding another copy.
Edit or remove a food
Open the food entry in Diary to edit its details. Press and hold an entry for the available actions, including removal. Check the updated amount and totals afterwards.
Use your foods again
In the mobile logger, look for your recent, frequent or favourite foods and saved meals. Recheck the portion each time; a saved meal is a starting point, not a fixed serving.
Copy with care
When using the mobile copy or multi-day options, check every destination date and meal. Change any ingredients or portions that were different.
Fill in your daily check-in
Open Diary and find DAILY CHECK-IN → Wellbeing and reflection. Tap the heading if the fields are collapsed. Fill it in towards the end of the day, when you have a useful picture of how the day went.
Review food totals and health suggestions
When shown, calories and macros come from food logged in Progress. Do not add those totals a second time. Review any health suggestion before choosing it. If you previously replaced a nutrition total manually, Use logged total restores the food-diary total where offered.
Quick log water
On Today, use Add last amount for one-tap repeat logging, or tap Log water for 250, 500, 750 or 1,000 ml presets and a custom amount. Each amount is added to today’s total; check the Water card to confirm it.
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LOOK HERERepeat the last amountAdd last logs the previous water amount in one tap. Use Log water when the amount changed.
Add last repeats the client’s most recent water amount without opening a picker.Actual app capture · 4 September 2026 Energy, stress and sleep
Choose the ratings that best describe your day. Adjust sleep in 15-minute steps or leave it Not logged, and rate sleep quality separately. Seven hours of sleep and poor sleep quality can both be true.
Training and steps
For Did you train today?, choose Yes, No, Rest day or Not planned. Rest days are normal. If you trained, type and duration are optional. Review the steps value or enter it manually if you know it.
Give your coach useful context
Today’s win can be small: “Packed lunch instead of skipping it.” What felt difficult? might be “Late shift; very hungry by dinner.” Use Anything your coach should know? for relevant changes, questions or upcoming plans. A sentence is enough.
Finish today
Review the check-in and food status, then tap Finish today on Today or Diary. One action saves the latest check-in and submits the day. If you add body weight, it is optional: record it only as agreed with your coach.
If the check-in changed elsewhere
Progress keeps both copies safe. Choose Combine changes when the edits are to different fields. If the same field was edited twice, choose Keep my changes or Keep saved version after checking which answer is current.
Let your coach know the day is ready
Website, iPhone and Android use the same Finish today idea: save the latest check-in and send the day’s food status to your coach in one action.
Review the whole day
Check meals, snacks, drinks, portions and duplicates. Add useful daily check-in context before finishing.
Choose Finish today
Use Finish today on Today or Diary. Wait for Today complete ✓. This saves the current check-in and submits the day for your coach’s review.
Confirm an intentionally empty food day
If no food is logged, Progress asks you to confirm before finishing. Choose Confirm no food only when the empty diary is intentional. Otherwise return to logging; the app will not silently treat missing entries as complete.
Check the result before leaving
A loading message or failed save does not mean submission succeeded. Reopen or refresh the record and check its completed state. If something is missing, correct it and follow any prompt to finish again.
Review an update from your coach
When your coach deliberately publishes feedback, targets, Quick actions, a meal plan or a resource, the newest unacknowledged update appears on Today.
Read what changed
The card names the update and summarises what your coach published. Choose View update to open the relevant native or website area, such as your plan, meal plan, Quick actions or resource library.
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LOOK HERENew from your coachThis card stays above the current direction until you acknowledge it.
The native Today screen keeps a new coaching update above your current direction and Quick actions.Actual app capture · 3 September 2026 Ask your coach with the right context
Choose Ask coach to open Messages with an About label for this update. Write your question and send it when ready. Opening the composer never sends an automatic or empty message.
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LOOK HEREContext without an automatic messageWrite your own question below the attached update, then send it when ready.
Ask coach opens the native conversation with the update attached above an empty message field.Actual app capture · 3 September 2026 Choose Got it when you are done
Got it removes the card from Today and lets your coach know you acknowledged it. Merely opening or viewing the card records that it was seen but does not dismiss it.
Send your weekly check-in
This is a slightly longer reflection to help your coach see patterns and plan the next week. Your coach sets the check-in day; it is not always Sunday.
Open the check-in when it is due
Look for the weekly check-in prompt on Today. Check the week beginning date before answering.
Rate the week as a whole
Complete Overall progress, Energy across the week and Confidence for next week. Use the on-screen scale. Optional context can cover appetite, digestion, adherence, recovery and sleep; answer the fields that apply.
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LOOK HEREThink about the whole weekRate progress, energy and confidence honestly. These are useful context, not scores you need to perfect.
Rate the week as a whole. The optional context below lets you add detail where useful.Actual app capture · 30 August 2026 Write a short reflection
What went well? is required. For example: “Logged breakfast every day and took lunch to work three times.” Describe difficulties, what support would help, and anything important coming up. You do not need to write an essay.
Save a draft or submit
Choose Save draft if you want to return later; a draft is not a submitted check-in. When ready, choose Submit weekly check-in and wait for the sent confirmation or submitted view.
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LOOK HEREDraft means you can return laterSave draft keeps your answers, but does not send the weekly check-in to your coach.
Save draft keeps your answers for later. Submit weekly check-in sends them to your coach.Actual app capture · 30 August 2026 Come back for feedback
Return to the weekly check-in to read your coach’s feedback and agreed actions. Review in progress means your check-in is received but feedback is not yet available. History contains previous weeks.
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LOOK HEREReceived. Feedback comes nextReview in progress means your coach has your check-in and has not added feedback yet.
Weekly check-in sent confirms submission. Review in progress means your coach has it and feedback is still to come.Actual app capture · 30 August 2026
Connect Apple Health, if you want to
Health connections are optional. Progress remains usable without a watch or health permissions.
Open Account → Preferences → Apple Health
Expand Apple Health to see the connection and category status. Tap Connect Apple Health to start.
Review and use a suggestion
Return to your daily check-in. Where suggestions appear, tap a reading to use it, check it and save the check-in. Your own answers and confirmed values still matter.
If nothing appears
Check that the Health app actually contains readings and that Progress has access to the relevant categories. A watch is not required for every category, but sleep and workout data need a recording source.
Stop sharing whenever you choose
Use Stop health sync in Progress to stop its connection. Review or revoke individual permissions in your phone’s health settings. Stopping sync does not turn a previously saved check-in into a blank entry.
A few other useful tools
Use these when they support your coaching plan. You do not need to use every feature every day.
Weight and progress photos
Open Progress to review your history and choose a useful range for your weight trend. A photo’s optional weight starts blank: choose Use latest only after checking the date and value. For comparisons, use similar lighting, clothing and camera position, and review the privacy explanation before granting camera access.
Messages and resources
Use Messages for coaching questions and updates. Your coach may share resources; in the mobile app, Account → Food & resources → Library contains assigned and saved resources. On web, open Resources from the coaching area.
Meal plans and shopping
If your coach has enabled a meal plan, open it to see the meals provided. Logged meals show the same completion state on Today and the full plan. Use View in diary to review one, or Undo only when you want to remove that linked diary entry.
When something does not go to plan
Most logging problems have a simple next step. Keep your coach informed if something stops you recording a useful day.
The barcode is missing or wrong
Check the product name and packaging. A successful scan can still find no catalogue match. Try the lookup again if offered, add details manually, or photograph the nutrition label in the mobile app.
I do not know the portion
Use the packaging or a scale when practical. Otherwise make a sensible estimate and describe what you ate. Ask your coach for help with meals you eat often.
I forgot yesterday
Use the mobile Diary’s date controls to add food to the correct day. If you cannot find the check-in or change you need, message your coach rather than recording it against the wrong date.
The app says saving failed
Check your connection, then reopen the record to see what actually saved before retrying. On web, Offline draft means the change is only on that device. Do not assume your coach has received it.
I need help
For coaching questions, use Messages. For an app problem, open Help & feedback and include what you tried, what happened and your phone type. Avoid including passwords or private information in a support screenshot.