Free tools from Iron Office Coaching
Sleep, food, steps, training, in that order. Everything here is built to get those 4 into a week that's already got a job, a family and a life in it. No account, it all saves on your own phone, never on a server.
Put your sleep, walks, meals and sessions in first, then see if the week has room.
Lay your week out the way you would in any calendar. Answer a few questions and it builds most of it for you, then export it straight into your phone's calendar.
Build your weekSee the calories and protein of what you're about to order.
Eating out or grabbing something ready made? Pick the place and see what fits your day, with calories and protein for every item across 25 Australian chains and 17 ready-made brands, taken from each brand's published nutrition info.
Find a meal that fitsKnow what dinner and drinks will cost before you sit down.
Going out for dinner and a few drinks? Add what you'll probably order and what you'll drink, and it shows what's left of your day. That tells you whether to skip the snack and dinner, keep it to breakfast and lunch, or go a bit lower across the week to give yourself more room.
Plan a night outA recipe that already does the maths for your calories and protein.
227 meals to cook at home. Type the calories and protein you have for one meal and every recipe scales to fit, with the change spelled out and protein kept at or near your target.
Find a meal to prepYour steps, lean mass and maintenance calories, from your own numbers.
Turn your steps into kilometres and minutes and get a step target for the phase you're in. Add your body fat for your lean mass, then see the calories that hold your weight, built from your resting burn, your steps and your training.
Work out your numbersWhy your program looks the way it does.
The ideas behind your program across sleep, food, steps and training, from how fast you lift and how close to failure you go, to water, fibre and why the scale jumps. One idea at a time, the way I'd explain it on a call.
Read how we trainBuilt and being tested on clients. They go live here one at a time, and nothing gets added till it's earned its spot.
Sleep goes in first, then the walks, then meals, then sessions. If the week hasn't got room for all 4, the tool shows you where it's short before your body does.
Everything else on your mind goes on the To do list in Week Builder, one line each. Give a job a time and it lands in the week you just built, or break a big one into steps.
Open a tool in Safari, hit share, then Add to Home Screen. It opens full screen like an app, and your week and to-do list stay saved on your phone.
Every tool here gets reworked on what clients say about it. If something's confusing or missing, tell me, cause that's exactly what changes it.
If a tool did something weird, or there's a thing you wish it did, tell me here. It comes straight to me and it's what changes the next version. Want to talk coaching instead? Apply here.
