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Fitness Coach Pushing Client to Stay on Track

A fitness coach follows up on a no-show client with adjusted workout plans, protein targets and recovery tips. Edit this WhatsApp chat and export free.

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Friend
Friend
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Today
Hey Marcus, haven't seen you this week. Everything ok?09:00read
Hey Coach 😅 sorry, it's Q4 reporting season and I've been drowning in spreadsheets09:04
Three sessions missed though. Your strength gains are gonna start slipping09:05read
I know 😔 just can't seem to fit it in with these late nights09:10
What time are you usually wrapping up?09:14read
Around 7 or 8 most nights09:16
That works. I'm adjusting your plan this week — 40-minute sessions instead of the full hour09:21read
Today is push: chest, shoulders, triceps. Tomorrow pull: back and biceps. Same split but compressed volume09:26read
40 minutes I can probably swing that09:31
Today's plan: Bench press 4×10, DB shoulder press 3×12, cable fly 3×15, tricep pushdown 3×1509:33read
Keep rest to 45-60 seconds between sets. You'll be in and out fast09:33read
Sounds good. Hey, my legs are STILL wrecked from last week's leg day. Is that normal?09:36
What did we do last leg session?09:39read
Squats, RDLs, walking lunges, leg press09:42
That's a heavy compound day. DOMS from that combo can hang around 4-6 days, especially if you're still adapting to those movements09:43read
It's been 5 days and my quads burn going up stairs09:43
That's the lunges and squats. I'm actually pulling leg day this week entirely09:44read
Swapping it for a recovery session — foam rolling, hip openers, light stretching and 15 min easy cycling09:45read
Active recovery gets blood to the muscles way better than just sitting on the couch09:48read
Makes sense. Still coming in for push day today though?09:53
Absolutely. Upper body won't stress your legs at all. If anything feels off during standing movements just let me know09:57read
Cool. One more thing — my diet has been a disaster with all these late nights09:59
I figured. What's a typical day looking like right now?10:00read
Skipping breakfast, DoorDash for lunch and dinner, surviving on coffee10:02
Alright, let's not overhaul everything at once. Two targets for this week10:03read
Hit at least 150g protein a day, and get a serving of veggies with every meal10:06read
Easiest way — protein shake in the morning, grilled chicken or fish at lunch and dinner. That alone puts you at 150g10:07read
That's actually doable. I'll grab protein powder on the way home10:11
Perfect. Get here by 8 and we'll crush this session 💪10:12read
See you at 8 Coach!10:13
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