01
Pushing through causes crashes
Generic plans tell you to ignore fatigue and push harder. That leads directly to post-exertional malaise and days spent recovering in bed.
For managing chronic fatigue: Movement paced to your daily energy envelope.
Figuring out how to exercise with chronic fatigue means staying within your limits. This coach programs three 20-minute sessions a week based on your daily energy budget, stopping before you crash.
FlareDay Coach is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session, max
- 20min
- meals a day
- 4
- between deloads
- 3wk
FlareDay Coach your coach · online
Today · Monday
Seated and Supine
20 min · from your plan
You: Slept terribly and my pain is high today. Can today be a recovery session of slow breathing?
Your coach: Done: today is your Flare Protocol, slow breathing lying down and nothing else. Switch today to the Crash-Recovery menu in the app, and tell me tomorrow how you feel.
Plan updated · confirmed in chat
The problem
Why generic fitness plans fail you
02
They ignore symptom fluctuations
A rigid schedule assumes you feel the same every Tuesday. When a flare hits, standard apps just mark you as failing to show up.
03
Meal prep takes too much energy
Complicated nutrition plans require hours in the kitchen. On a low-energy day, cooking from scratch is simply out of the question.
The method
How your coach programs your week
01
Consistency over intensity
The plan focuses on showing up and moving gently before adding any volume. You build a habit of movement without crossing the line into exhaustion.
RuleTwo crash-free weeks before you add a single rep.
02
Automatic flare adjustments
Your plan connects to your wearable data. If your resting heart rate or sleep quality drops, or if you report a flare, the coach dials back the load immediately.
RuleDrops the load if fatigue stays high for two days.
03
Low-energy eating
Nutrition focuses on simple foods that need almost no time on your feet. You get a daily protein target scaled to your bodyweight and zero-prep menus for bad days.
RulePrograms 4 daily meals that take 15 minutes or less.
04
The energy budget check
Before you start, the coach checks what you have in the tank today. Sessions are short, with seated or supine options to manage orthostatic intolerance.
RuleCaps training at 20 minutes with horizontal rest built in.
Your week
A typical pacing week
Sessions land on these weekdays; the energy check before each one can turn it into the Flare Protocol.
- Mon: Seated and Supine(Train)
- Tue: Activity-Rest Cycling and PEM Check(Active)
- Wed: Envelope Mobility and Warm-Water Option(Train)
- Thu: Horizontal Rest and Budget Reset(Active)
- Fri: Choose Today's Version(Train)
- Sat: Flare Protocol or Gentle Nature(Active)
- Sun: Full Rest(Rest)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- ME/CFS clients who need to establish stability before attempting any increase in volume
- Fibromyalgia and lupus clients whose daily energy and symptoms fluctuate unpredictably
- People stuck in a cycle of pushing hard on good days and crashing afterward
Pick another coach if
- Anyone without clinician clearance or experiencing new, unexplained symptoms like chest pain or weakness
- Those looking for a graded exercise program to push through symptoms for rapid performance
How this coach works
What FlareDay Coach does, and what it leaves to your clinician.
- Your plan comes from FlareDay Coach's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Your clinician manages your condition and any medication; your coach plans training and food inside the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- Chronic pain (primary and secondary) in over 16s (NICE guideline NG193): recommendationsNational Institute for Health and Care Excellence (NICE)
- Rheumatoid arthritis in adults: management (NICE guideline NG100): recommendationsNational Institute for Health and Care Excellence (NICE)
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. FlareDay Coach provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. FlareDay Coach writes your first plan before you sign in. Month to month; cancel in a tap.
FlareDay Coach
$19.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
What if I am too exhausted to train?
Your coach runs on an energy budget check. If your fatigue is high or you are in a flare, the coach adjusts the plan to focus on rest and recovery instead of movement.
How long are the sessions?
Training days are capped at 20 minutes. Each session includes built-in horizontal rest and options for seated or supine movement to help manage orthostatic intolerance.
Do I need to cook complicated meals?
No. The nutrition plan focuses on 4 meals a day that take 15 minutes or less to prepare. It includes flare day and crash-recovery menus that require zero cooking.
Will this program push me into post-exertional malaise?
The entire methodology is built to avoid PEM. The coach uses a half-in-reserve rule and a 24-72 hour PEM check as a hard stop, rather than a hint to push harder.
Can I do this if I cannot stand for long?
Yes. The coach programs seated and supine versions of the movements. You choose the version that fits your orthostatic tolerance for the day.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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