SeaLevelFitness™

Everyone starts at sea level.

No hidden pricing. No guilt. No burnout. Cancel anytime.

EVERYONE STARTS AT SEA LEVELTODAY’S RISEUPPER BODY STRENGTH32 MINUTESNO BURNOUTONE HONEST STEPBUILD FROM YOUR BASELINERISE FROM WHERE YOU AREREAL FITNESS FOR REAL LIFE

Start where you are.
Rise from there.

More than workouts.

Your personal coach for real life.

Real food for real life

Wait… I get to eat like that?

Satisfying, protein-forward meals built around your preferences, goals, and real life.

Featured high-protein planFeatured

Sample SeaLevel high-protein meal plan with lean proteins, vegetables, and whole grains

High-protein variety

SeaLevel meal plan variety with balanced protein, produce, and whole grains

Clean, simple, real food

SeaLevel meal plan featuring clean simple protein-forward meals

Food you’ll actually enjoy
Built around your preferences
No starvation language

You are not going on a diet. You are learning how to eat in a way that supports how you want to feel.

Movement Coach™ Library

See exactly what to do — and what you should feel.

Your personalized SeaLevel plan includes visual coaching guides that show the muscles working, proper form, coaching cues, easier and harder options, and common mistakes.

SeaLevel Movement Coach™

Back Muscle Guide

SeaLevel Movement Coach™

Back Exercise Guide

1 of 2

View them during your workout. Save them to your library. Download or print them whenever you need a refresher.

Included with your personalized SeaLevel plan

Movement guides selected for your workouts
Color-coded muscle coaching
Proper-form and common-mistake visuals
Easier and harder movement options
Save, download, and print access
New guides added as your plan changes

You will not receive a generic exercise library. SeaLevel selects the guides that match your body, goals, equipment, and workouts.

Built around you

This is not a generic workout plan.

Your answers shape your workouts, nutrition direction, coaching style, recovery guidance, communication preferences, and personal resource library.

SeaLevel Sample

Personalized Meal Guide

SeaLevel Sample

Personalized Workout Sheet

SeaLevel Sample

Movement Coach™ Guide

Movement Coach™ Library

Visual guides selected for your workouts.

Performance Library™

Education, recovery, mobility, and progression resources.

Coach Vault™

Your saved guides, plans, favorites, and printable resources.

Training Blueprint™

A clear explanation of what your plan includes and why.

SeaLevel Fitness™ isn’t another fitness app. It’s a personalized coaching system that adapts to your body, your goals, your lifestyle, and your progress.

Intake

Let’s build something you’ll actually stick with.

What would make this program feel like a success to you?

Pick the one that feels most like you today.

What would make this program feel like a success to you?

Choose the answer that best reflects what you want most right now.

There is no wrong answer. Your plan will start where you are and adjust as you progress.

Fitness level

Workout location

Available equipment

How much time feels realistic today?

Ten minutes counts. We can build from there.

What to avoid

Coaching style

You are not going on a diet. You are learning how to eat in a way that supports how you want to feel.

Preview

Feel-Good Starter Plan

Build energy, mood, and a healthy weekly rhythm.

AscendEnergyMobilityGentle strength

See your full Personalized Plan below.

Communication Preferences

How should SeaLevel coach you?

Some people need a push. Some need peace. Choose what helps you stay consistent.

Coaching tone

Push level

Reminder frequency

Instruction detail

Preferred communication

Overwhelm control

Your Coaching Setup

Calm, encouraging coaching. Gentle energy.
Reminders before scheduled workouts. Inside the app.
Step-by-step guidance.
Keep current level.

You can change this anytime.

Smart Notifications™

Allow SeaLevel to check in with me

Choose how often SeaLevel reaches out, what it reminds you about, and when you want quiet.

Weekly Rise™

Here's your week.

Workouts completed0

Recovery days respected0

Movement streakBuilding

Nutrition days logged0

Milestones earned0

Recovery trendLearning

Your first workout is the beginning of your rise.

View My Rise™

Smart Insights

• We're learning your routine.
Insights appear here as SeaLevel learns your routine.

Channels

Text messages are unavailable until an SMS provider is connected.

Preferred frequency

Reduce messages

Lowers frequency, prevents duplicates, and prioritizes the most relevant reminder.

Quiet Hours

StartEnd

Timezone: —

Coaching notifications won't be sent during quiet hours. Safety notices stay inside the app.

Morning check-in time

Used when morning check-in is enabled.

Notification types

Morning check-in

A gentle prompt to open your daily check-in.

Scheduled workout reminder

Your Today's Rise™ is ready.

Recovery reminder

Only when your saved signals suggest it.

Meal & hydration support

Simple, non-judgmental nudges.

Movement Coach™ reminder

Optional form and mobility check-ins.

My Next Rise™ reminder

When you're close to a real milestone.

Milestone recognition

When you earn a real Rise.

Weekly progress summary

A calm review of your week.

Welcome-back message

No guilt. No catching up.

Important account notices

Security and account updates.

Profile · Preferences

Appearance

Choose how SeaLevel Fitness™ looks. Applies everywhere — dashboard, coaching screens, check-ins, and reminders.

Your choice is saved to this device and stays applied across future sessions.

Profile · Preferences

Experience

Control the Daily Launch opening — sound, haptics, and motion. SeaLevel never requires sound or motion to be used.

Intro Sound

A short instrumental during the daily opening. Off by default.

Haptics

Subtle pulses when the sunrise completes, on readiness taps, and on Start.

Motion

How rich the opening animation is. Reduced replaces movement with short fades.

Device follows your phone's Reduce Motion setting.

Preferences are saved on this device and apply to the Daily Launch every day.

Profile · Membership

Membership & Billing

Manage your SeaLevel plan, update payment, view invoices, or cancel future renewal.

Manage Membership See all plans

Personalization Engine

Feel-Good Starter Plan

Build energy, mood, and a healthy weekly rhythm.

AscendEnergyMobilityGentle strengthDumbbell strength

Recommended Workouts

Full-body foundation
Daily mobility flow
Walking finisher

Movement Coach™ Library

Daily Mobility Flow
10-minute flow to loosen hips, spine, and shoulders.
Shoulder-Friendly Upper Body
Presses and pulls that avoid painful overhead ranges.
Back Muscle Anatomy Guide
Visual breakdown of the back muscles you train and why each matters.

Performance Library™

Foundation Strength Block
4-week beginner-friendly full-body strength progression.
Fat-Loss Circuit
Higher-density strength intervals with a walking finisher.

Coach Vault™

Eating to Feel Better
Simple nutrition principles — no diet required.
Sleep as Recovery
Why sleep is your biggest training multiplier.

Training Blueprint™

Strength Builder Blueprint
Progressive full-body strength across 30–45 minute sessions.

We will avoid

High-frequency max-effort weeks

Recovery

Extra warm-up before intensity
Weekly deload day

Coaching

Encouraging, supportive coaching.

Reminders: Before scheduled workouts

6 personalization rules applied from your intake.

Training Blueprint™

Your plan. Your starting point. Your next rise.

Built around your body, goals, history, schedule, preferences, equipment, and how you want to be coached.

Here is how SeaLevel is building your plan.

This Blueprint will adjust as you progress, recover, and tell us what is working.

You selected:

I just want to feel good again.

SeaLevel will prioritize manageable workouts, energy, mobility, recovery, satisfying food, and consistency without burnout.

Experience: Former athlete
Setting: Both home and gym
Equipment: Dumbbells
Realistic session length: 20 minutes
What to avoid: Burnout

Your starting point is a foundation to build from — not a limitation.

Tone: Calm and encouragingPush: GentleDetail: Step-by-stepReminders: Before scheduled workoutsChannel: In-app onlyOverwhelm: Keep current level

SeaLevel will respect how you want to be coached, reminded, and supported.

Length

2 weeks

Sessions / week

Workout time

20 min

Recovery

2 days

Phase goal

Reawaken movement quality before turning up intensity

Progression

Restore foundation for two weeks, then reintroduce heavier work

Monday
Upper-body strength and posture
Tuesday
Walking or light conditioning
Wednesday
Core and full-body strength
Thursday
Recovery or rest
Friday
Strength and conditioning
Saturday
Flexible movement or recreation
Sunday
Walking or recovery

Prefer flexibility? Treat this as a rhythm, not a schedule.

Pallof Press
Core / anti-rotation
Purpose: Core stability and resistance to rotation
Why it fits: Supports posture, trunk control, and controlled strength without heavy loading.
Dumbbell Overhead Press
Shoulders
Purpose: Build pressing strength safely
Why it fits: Balanced pressing pattern for shoulder and upper-back strength.
Goblet Squat
Lower body
Purpose: Rebuild leg strength with a supported posture
Why it fits: Front-loaded position keeps the torso tall and the knees comfortable.
Rear-Foot Elevated Split Squat
Legs / single-leg
Purpose: Single-leg strength and balance
Why it fits: Trains each leg independently — great for evening out strength.
Dumbbell Row
Back
Purpose: Posture, pulling strength, healthy shoulder mechanics
Why it fits: Balances all the pressing and screen time in daily life.

Protein-forward meals that keep you satisfied, without counting calories.

This is not a diet. This is a flexible way of eating that supports how you want to feel and perform.

• Recovery days per week: 2
• Mobility focus: Hips, spine, and shoulders — 5–10 minutes on non-training days
• Soreness response: If soreness is 7+/10, SeaLevel automatically reduces intensity
• Sleep: Aim for a consistent sleep window — recovery starts here
• Pain override: Any sharp pain triggers a modification, not a push-through

Recovery is part of the plan, not a failure to train.

One simple action to begin: start Today's Rise™.

Coach Insight

6 personalization rules shaped this plan. As you check in, SeaLevel will refine it.

Your Blueprint contains personal information and is not publicly shareable.

Training Blueprint™ — Living Plan

Your coaching roadmap, built to evolve with you.

This is not just a workout plan. This is the story of how your entire coaching system was designed — and how it will keep growing with you.

Communication Preferences
How you want to be coached and reminded.
SeaLevel Coach™
Your overall guide, shaping every decision.
Today's Rise™
The single next step for today.
Movement Coach™
Exercise selection and technique.
Recovery Coach™
Soreness, sleep, and stress management.
Nutrition Coach™
Simple, flexible food guidance.
Progress Coach™
Tracks what is working and what to change.
Rise Milestones™
Meaningful markers along the way.
My Rise™
Your unfolding coaching journey.

SeaLevel built your plan around:

✓Your goals
✓Your available time
✓Your preferred coaching style
✓Your recovery needs
✓Your equipment
✓Your schedule
✓Your nutrition preferences
✓Your movement history
✓Your consistency
✓Your progress

No two Blueprints should be identical.

Week 1
Learning your routine.
Weeks 2–4
Building consistency.
Month 2
Confidence grows.
Month 3
Your Blueprint begins adapting more aggressively using your personal data.

SeaLevel automatically adjusts your Blueprint when it notices meaningful shifts.

Soreness increases

Workouts become too easy

Workouts become too difficult

Schedule changes

Equipment changes

Travel

Nutrition habits shift

Recovery improves

Member feedback changes

Your Blueprint evolves with you.

SeaLevel Coach™
Overall guide. Shapes every recommendation.
Movement Coach™
Exercise technique and progression.
Recovery Coach™
Recovery, soreness, sleep, and stress.
Nutrition Coach™
Food guidance without diet rules.
Progress Coach™
Tracks improvement and adapts your plan.
Ask SeaLevel Coach™
Answers your questions anytime.

1
Week One
Learn — get familiar with your routine and Daily Check-In.
2
Week Two
Build consistency — repeat the rhythm, adjust what feels off.
3
Week Three
Improve confidence — small wins compound into momentum.
4
Week Four
Prepare for progression — SeaLevel proposes your next step.

Your Blueprint will automatically review itself:

30 Days

60 Days

90 Days

180 Days

1 Year

At each review SeaLevel may recommend:

• new exercises
• updated goals
• workout changes
• recovery adjustments
• nutrition adjustments
• communication updates

Meaningful changes are proposed — not applied. You approve before your Blueprint changes.

Recovery Coach™
Add one 10-minute mobility session this week — hips, spine, shoulders.
Progress Coach™
Stay with your current training volume for another week before adding load.
SeaLevel Coach™
Continue your current rhythm — before scheduled workouts reminders will keep you steady.

Only recommendations supported by your saved intake and preferences are shown.

Historical Blueprints are preserved — nothing is deleted.

Our Promise

SeaLevel will never expect perfection.

We'll simply keep helping you take the next meaningful step. No guilt. No impossible standards. Just steady progress.

Share My Blueprint Summary

Preview required before sharing. Injuries, weight, limitations, notes, coach memory, check-ins, nutrition details, and medical info are never included.

Your Baseline

GoalFeel Better

Starting pointFormer athlete comeback

Workout time20 minutes

EquipmentDumbbells, bands, gym or home

Coaching styleEncouraging coach

AvoidNo burnout

Your Rise

1Starting point
2Today's plan
330-day progress
490-Day Rise

Focused on consistency, strength, energy, mobility, and confidence — not unrealistic promises.

SeaLevel Coach™

Personal

Good morning.

Here's what SeaLevel noticed and how today's plan is responding.

What I Remember

You told us you want to i just want to feel good again., your starting point is "former athlete", you prefer around 20 minutes, you have dumbbells.

What I Notice

SeaLevel is still learning what helps you feel your best.

Today's Coaching Decision

When you check in, SeaLevel will adjust today's plan to fit how you feel.

Your Next Best Step

Start with a quick check-in to shape today's plan.

Was this helpful?

Ask SeaLevel Coach™

What can I help you with today?

Ask about your workout, food, recovery, schedule, movement form, or how you are feeling. One coach — routes to the right specialist for you.

Personalized guidance based on your plan, history, and preferences.

Ask SeaLevel Coach™

SeaLevel Coach™ is ready when you are.

Ask a question, choose a quick option, or tell us what is different about today.

Coach Memory

Remembers common preferences to improve future suggestions. Workout history is separate.

Ask SeaLevel Coach™ does not diagnose injuries or illness, prescribe medication, or replace medical care. For pain or health concerns, consider speaking with a qualified professional.

Recovery Coach™

GOOD

Today's Recovery Status

Today your body appears ready for moderate training.

Signals look balanced. Stick to your plan and listen if anything changes.

Focus

Mobility
Hydration
Upper Body
Normal Intensity

Steady day. Show up as you are.

Nutrition Coach™

Ready

Eat in a way that works for your life.

SeaLevel uses your goals, preferences, schedule, activity, recovery, and food choices to guide what may help you feel and perform better.

You are not going on a diet. You are learning how to eat in a way that supports how you want to feel.

Your Nutrition Setup

Primary goal: Feel Better
Activity level: Former athlete
Workout timing: 20 minutes
Kitchen access: Both home and gym
Foods to avoid: Burnout
Coaching style: Encouraging coach

What would help most today?

Optional — tap one that fits.

Today's focus

Eat in a way that supports how you want to feel.

Protein-forward meals, real food, water — kept simple and repeatable.

Today's nutrition

Protein Meals

0/3

Vegetables

0/3

Water Cups

0/12

What Nutrition Coach™ Notices

Keep logging. Nutrition Coach™ is still learning what helps you feel your best.

Your Next Best Step

Add protein to one more meal this week.

Today's Food Direction

Focus

Eat in a way that supports how you want to feel.

Protein

Aim for roughly 30–40g at each main meal.

Hydration

Start with a glass of water before your first meal.

Meal ideas

• Egg white omelet with turkey and avocado
• Grilled chicken bowl with vegetables
• Salmon, asparagus, and rice

Backup options

• Greek yogurt and berries
• Cottage cheese and fruit

Eating out

A grilled protein bowl or plate with vegetables is a satisfying choice.

Easy swap

Replace a low-protein snack with a protein-forward option you enjoy.

Why This Helps

Protein, hydration, and satisfying meals can support recovery and help you stay full longer.

Personalized Meal Guides

Sample materials

Tap a card to view. Save, download, or print any guide.

SeaLevel Sample Plan

A balanced sample day of protein-forward, real-food meals. Use it as inspiration — swap in foods you enjoy.

Simple Plates

Protein + produce + something satisfying. Ready in under 15 minutes.

Protein-Forward Ideas

Meals built around a protein you enjoy — eggs, chicken, fish, Greek yogurt, cottage cheese.

Restaurant Guide

How to choose a satisfying meal out — bowls, grilled plates, salads with real protein.

On-the-Go Options

Portable, simple foods that hold up: jerky, fruit, Greek yogurt cups, protein bars you like.

Post-Workout Meals

Protein, fluids, and something easy to digest to support how your body repairs.

Starter Grocery List

A short list of real-food staples that make the rest of the week easier.

Breakfast Ideas

Protein-forward starts to steady your energy — eggs, yogurt, cottage cheese, or leftovers.

Lunch Ideas

Bowls and plates that keep you full through the afternoon.

Dinner Ideas

Simple protein + vegetables + a satisfying side. Repeatable and realistic.

Backup Snacks

Greek yogurt and berries, cottage cheese and fruit, jerky and an apple — small, satisfying.

Sample materials — real personalized guides expand as you use Nutrition Coach™.

Smart Food Swaps

No food is good or bad — just what may be a better fit for today.

From
A low-protein breakfast (pastry, cereal, toast alone)
To
Eggs, Greek yogurt, cottage cheese, or another protein you enjoy
More filling and easier for steady energy.
From
A snack that doesn't quite satisfy you
To
A protein plus fruit — yogurt and berries, jerky and an apple
A better fit when hunger comes back quickly.
From
A restaurant meal that leaves you sluggish
To
A protein-forward bowl or plate you actually enjoy
More supportive for how you want to feel after.
From
A meal you don't love
To
A nutritionally similar option you do love
The best plan is one you'll actually keep.

Following your preferences: Feel Better · avoiding burnout.

Share My Nutrition

Progress Coach™

Let’s see how far you’ve come.

Small improvements become life-changing when you stay consistent.

StageBeginning

Your progress story starts with today's workout.

Where you’re moving.

Strength

Not Enough Data

Consistency

Not Enough Data

Recovery

Not Enough Data

Nutrition

Not Enough Data

Mobility

Not Enough Data

Energy

Not Enough Data

Confidence

Not Enough Data

Trend Summary

Your direction over time.

Last 7 Days

Not Enough Data

Last 30 Days

Not Enough Data

Last 90 Days

Not Enough Data

Coach Insight

Your progress story starts with today's workout.

Personal Records

Your first personal record is waiting to be created.

Progress Graphs

Workouts

Not enough data yet.

Minutes invested

Not enough data yet.

Strength signals

Not enough data yet.

Recovery

Not enough data yet.

Felt better after

Not enough data yet.

Energy

Not enough data yet.

Progress Milestones

Milestones appear here as you build real training history.

How You Stay Consistent

Progress Coach™ needs a bit more history before spotting patterns. Keep logging sessions.

Your Next Best Step

Keep showing up. Your first three sessions build the rhythm.

Share My Progress

Choose what appears on your share card. Private information is never included.

Rise Milestones™

Every step forward matters.

Small wins become lasting change when you continue to rise.

0 earned

Performance Library™

Learn what helps you perform and feel better.

A guided learning system for movement, recovery, strength, energy, and sustainable progress.

Learning Paths

Start Moving Again

A calm restart for the first two weeks back.

4 · 16m

0/4 complete16 min left

Build Strength Safely

Get stronger without over-reaching or breaking form.

4 · 18m

0/4 complete18 min left

Improve Mobility

Move better in the joints that matter most.

3 · 18m

0/3 complete18 min left

Recover Without Losing Momentum

Use easier days to build the strength your hard days can't.

4 · 20m

0/4 complete20 min left

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SeaLevel is still learning which resources will help you most.

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All Resources

Warm-Up