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"Iron sharpens iron, and one person sharpens another." — Proverbs 27:17
Discipline is Worship
"Iron sharpens iron, and one person sharpens another." — Proverbs 27:17
Create Your Profile
GOOD MORNING, WARRIOR
"I can do all things through Christ who strengthens me." — Phil. 4:13
0
Streak
0/6
Done Today
—
Weight lbs
90-DAY GOAL PROGRESS
Start → Goal0%
TODAY'S CHECKLIST
🏃 Morning Cardio — 30 MinRun, bike, treadmill or elliptical
💪 Complete WorkoutSelect a plan in Workout tab
🏃 Post-Workout Cardio — 30 MinCool down run or machine cardio
🥗 Follow Meal PlanSelect a plan in Meals tab
📓 Daily Journal EntryReflect + check off in the calendar
✝ Morning Devotion & PrayerTap to read today's devotion →
🏆 DAY COMPLETE!
Streak extended — keep going, Warrior. God sees your faithfulness.
Complete all 6 tasks to earn today's streak 🔥
"Train your body as a temple. Honor God with your strength."
— Coach Frank, Faithful Iron
Workout Plans
Same muscle groups — more days = faster results
🔥
CARDIO IS MANDATORY — EVERY DAY30 min before + 30 min after every workout. Rest days = 30 min cardio only. Complete every exercise + journal to unlock next day.
💡
ALL PLANS TARGET THE SAME MUSCLESChest & Tris · Back & Bis · Shoulders, Calves & Abs · Legs. More training days = more frequency = faster results. The weights get heavier — your effort stays maximum.
90-DAY SCHEDULE
🔒
COMPLETE ALL TO UNLOCK NEXT DAYEvery exercise, cardio session, AND journal must be checked before Day N+1 unlocks.
Meal Plans
Fuel your temple — 3 plans for 3 goals
My Progress
Track your 90-day transformation
Start Weight
—lbs
Current Weight
—lbs
Goal Weight
—lbs
Days Active
0
Body Measurements
Measure weekly in inches. Flex the muscle being measured.
📸 Before & After
TAP TO SET BEFORE PHOTO
BEFORE
TAP TO SET AFTER PHOTO
AFTER
ALL PROGRESS PHOTOS
Daily Water Intake
1 gallon = 8 cups. Tap each cup as you drink it. Resets every morning.
💧 WATER TRACKER
Goal: 1 Gallon / Day
0/8
cups 0 oz
Tap a cup each time you drink 16 oz of water
WHY 1 GALLON?
💪 Muscle recovery — water flushes lactic acid after training
🔥 Fat burning — hydration boosts metabolism 30% for 90 min
🧠 Mental clarity — even 2% dehydration tanks focus
✝ Faithful discipline — your temple deserves the best fuel
📷 EDIT
WARRIOR
Goal not set
MY STATS
Age
—
Height
—
Start Weight
—
Goal Weight
—
Workout Plan
None
Meal Plan
None
🔔 NOTIFICATION REMINDERS
Set the time for each reminder. Toggle on to activate. Tap SCHEDULE to save.
🏃 Morning CardioDaily workout kickoff reminder
✝ Devotion & PrayerStart your day in the Word
🥗 Meal Check-InFollow your meal plan
💧 Water CheckHalfway to your gallon?
📓 Evening JournalReflect before you rest
"Whether you eat or drink or whatever you do, do it all for the glory of God." — 1 Cor. 10:31
🏋️ Connect With Coach Frank
Stay accountable. Submit your weekly update and book your 15-min check-in call every week. This is where champions are made.
📋
Weekly Check-In
Submit every week before your Zoom call
Tell Coach Frank how your week went — weight, workouts, nutrition, struggles, wins, and what you want to talk about on the call. Takes 2 minutes.
📅
Book Your Check-In Call
15-min Zoom with Coach Frank
Pick an open slot that works for you. You'll get a Zoom link automatically. Required every week — accountability is non-negotiable.
HOW IT WORKS
1 Fill out your weekly check-in form ✅ 2 Book a 15-min Zoom slot with Coach Frank 📅 3 Zoom link gets sent to your email automatically 📧 4 Show up, get coached, keep growing 💪✝️
Admin Panel
Coach Frank — Manage client access
⏳ PENDING APPROVAL
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✅ APPROVED CLIENTS
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Progress Photo
Log Measurements
Measure relaxed (not flexed) in inches. Log weekly for best tracking.
