01
They ignore the hardest hour
Generic plans leave your evenings empty. This schedules your training at five-thirty, filling the exact window when old habits used to pull the hardest.
For the sober-curious and alcohol-free: Fill the five o'clock hour with something better.
Navigating working out after quitting alcohol requires more than just lifting weights. Your AI coach programs evening strength sessions, community cardio, and four daily meals to support your physical routines.
Sober Fitness Coach is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 5
- per session
- 15–60min
- meals a day
- 4
- between deloads
- 4wk
Sober Fitness Coach your coach · online
Today · Monday
Craving-Window Strength A
15–60 min · from your plan
You: I had a rough night and my cravings are high today. I cannot face heavy lifting.
Your coach: I hear you. Tonight keeps the 5:30 slot but runs the lighter version, one set fewer on each lift. Name your plan for the hour after before you start.
Plan updated · confirmed in chat
The problem
Why standard programs fall short
02
Too much intensity too soon
Daily all-out intervals leave you drained and stressed. Your coach caps intervals at a moderate effort to keep you moving without burning you out.
03
Missing the nutrition link
Basic meal plans just count calories. Yours programs four daily meals built on protein and complex carbohydrates, with a snack before the evening session.
The method
How your coach builds your plan
01
Craving-window strength
Three evening strength sessions built for the time you need them most, ending with a specific plan for the hour that follows.
Rule5:30 PM strength nights end with a plan for the next hour.
02
Steady daily nutrition
A daily protein target scaled to your bodyweight, spread across four meals, with a fermented food like kefir, sauerkraut or kimchi every day.
RuleFour meals a day, each built on protein and complex carbs.
03
Community-ready cardio
A dedicated day to build a comfortable pace, preparing you to join a local run club or group fitness class when you are ready.
RuleSaturday is a group run, hike or class, with a solo option.
04
Monitored stress and sleep
A check before each session asks about cravings and sleep, and a high craving or a short night lightens that session. Your coach also reads sleep from Apple Health or Health Connect.
RuleFatigue above seven for three days triggers a lighter deload week.
Your week
A typical week
Move any session to another day in the chat, and ask for a swap when a piece of equipment is missing.
- Mon: Craving-Window Strength A(Train)
- Tue: Run-Club Ready(Train)
- Wed: Craving-Window Strength B(Train)
- Thu: Morning Light(Active)
- Fri: Friday Night Sweat(Train)
- Sat: Community Cardio(Train)
- Sun: Sleep Repair and Weekly Review(Active)
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
- People in their first year of sobriety with a recovery team
- Sober-curious individuals replacing drinking occasions with evening training
- Former athletes looking to turn their alcohol-free life into a performance edge
Pick another coach if
- Anyone in acute withdrawal or medical detox waiting for a doctor's clearance
- People seeking a replacement for their sponsor, counsellor, or recovery program
How this coach works
What Sober Fitness Coach does, and what it leaves to your clinician.
- Your plan comes from Sober Fitness 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.
This coach is not therapy or a crisis service. If you are in crisis or thinking about harming yourself, call your local emergency number now.
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.
- Physical activity guidelines for adults aged 19 to 64NHS
- 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. Sober Fitness 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. Sober Fitness Coach writes your first plan before you sign in. Month to month; cancel in a tap.
Sober Fitness Coach
$15.99/ 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.
Do I need a full gym for this?
Not a full gym: the plan uses dumbbells, a kettlebell, a bench or the floor, a band or pulldown, and a bike or rower for Friday's intervals. Missing something? Ask your coach in the chat to swap that exercise.
What if I miss a 5:30 PM session?
You just tell your coach in the chat. It will adjust your week, move the session to another day, or rewrite the workout to fit a shorter window if you are pressed for time.
I am dealing with an old knee injury. Can I still do this?
Yes. If a programmed movement bothers your knee, you can ask the coach for a swap in the chat. It will replace the exercise with a joint-friendly alternative that targets the same muscles.
Does this replace my current recovery program?
No. This coach is one leg of your routine, designed to work alongside your sponsor, counsellor, or clinician. It programs your fitness and four daily meals, leaving the medical support to your team.
How does the coach know if I am too tired to train?
It reads your resting heart rate and sleep through Apple Health or Health Connect. Low recovery lightens your next session, and reporting high fatigue three days running brings a lighter deload week.
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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