Jai Fit user guide

1. What Jai Fit is

Jai Fit is a personal trainer that lives inside a phone call. The trainer's name is Jai. You put your earbuds in, dial your own Jai number, and a voice coach runs your whole workout: it tells you what exercise is next, how much weight and how many reps, listens while you tell it what you actually did, writes it down, times your rest with a countdown, and moves you to the next station. When you're done, it sums up the session and hangs up.

Your Jai number also takes texts. Text it what you ate, your weight, or "done" on your weekly reminder day, and it logs it and answers in a few seconds. Say the same things on a call and it does the same. Nothing to install: your phone's normal dialer and messaging app do all the work, which is why it keeps running with the screen off, in your pocket, with earbud buttons working. Everything that makes Jai smart lives on our servers.

A companion website holds the parts that don't belong in a call: your equipment, your program, your history and progress, your Food page, your Body & scale page, and the weekly-injection tools for people on a weight-loss medication.

2. What Jai does for you

• Plans every session. Each time you call, Jai builds today's workout from your program, your equipment, and what you did last time. You never decide what to do next.
• Progresses you automatically. Hit all your reps and the weight goes up next time. Miss badly twice and it backs off. Every fifth week is a lighter "deload" week so you recover.
• Adapts to your gym. Jai only prescribes exercises you can actually do with the equipment you have, down to the exact dumbbells and plates you own. If your gym doesn't have something, Jai substitutes an equivalent.
• Logs every set from your voice. Say "got eight" or "eight at one thirty five" and it's recorded. Say "only got six" and it knows you missed.
• Times your rest and counts you in: five, four, three, two, one, go. Say "ready" to skip the rest.
• Remembers where you were. Drop the call by accident? Call back within 90 minutes and it says "welcome back, you were on set three of bench press."
• Keeps your history, with charts of your strength over time and benchmark days that put a star on the chart.
• Logs your food from a text, a call, or the Food page, against two targets: a protein floor to reach and a calorie ceiling to stay under.
• Tracks your weigh-ins from a text, a call, the page, or your scale app's export, and lines them up with your training week by week.
• Keeps your weekly-injection record if you're on a weight-loss medication: reminders on the day and time you choose, a site history, dose history, and a one-page report for your doctor. Jai records, reminds and reports; it never advises on medication.

3. Signing up

Go to https://app.jai.fit and tap Sign up. Two minutes, and most of it is tapping.

Step 1 — Your name, and one question

Your first name (it's what I call you on the phone), then the question that decides everything else:

> What do you want my help with? Training · Both · Nutrition

Training-only never sees a protein target. Nutrition-only never sees a lifting question. Both is the honest answer for most people, and it's easy to narrow later: just say "stop asking about food" or "let's add workouts" and I'll change it.

Step 2 — How I can help

Tick as many as fit: get stronger, keep my muscle while I'm losing weight, get back in shape, move better and feel less stiff, stay active and independent, build a habit, or something in your own words. The first one shapes your program; the rest tell me how to talk to you.

Stretching is a real destination, not a waiting room. Pick "move better" on its own and you get a proper mobility program you can stay on indefinitely, with no lifting questions at all. Pick it alongside strength and I'll ask how to split it in plain words: mostly stretching, an even mix, or mostly strength with stretching mixed in. No percentages: nobody can invent one before they've had a program, and I'll learn the real answer from how you actually use it.

If you also said Nutrition, the same screen asks what you want there: protein every day, enough water, keeping track of what you eat, keeping muscle while losing weight, better habits.

Step 3 — How familiar are you with lifting?

Never, a little, used to, regularly, or seriously for years. This sets how much I explain, not how heavy you start. You can't tell me what you can lift today and neither can I: your weights come from your first session, where I measure them. Skipped entirely if you only picked mobility.

Step 4 — Anything I should know

A checklist, because a blank box doesn't jog anyone's memory: knees, shoulders, back, hips, wrists or elbows, neck, balance or dizziness, heart or blood pressure, breathing, low energy or anemia, recent surgery, pregnant or postpartum, "I prefer seated or chair-based", or nothing right now. Then a line in your own words if you want one, and whether a doctor has cleared you for exercise.

This is what makes the rest of the product simpler: tick knees and squat patterns stop appearing anywhere — not in your plan, not in the exercise list, not as a substitute when a machine is busy. Tick chair and everything becomes seated. Nobody at your gym sees any of it. Section 12b has the detail.

Step 5 — Where you'll train

At a gym, at home, both, or outdoors. A gym is assumed to have the usual kit, so there's no checklist. At home I ask what you have (section 4). On the go means bodyweight.

Step 6 — Your targets (only if you asked for nutrition help)

Protein, water, weigh-in cadence, each computed from your weight and shown with the reasoning, each editable. If your doctor gave you a number, tick the box and I'll never suggest a different one. Then, separately and optionally, the weight-loss medication note.

Step 7 — How we work together

Mostly phone calls, mostly texting, mostly the website, or a mix. This sets where nudges land.

Step 8 — Your number

• Your cell number. I recognise you by the number you call and text from, so use the phone you'll actually use. Add a second later on your Profile.
• Optional PIN (4 to 6 digits). Only for calls from a phone that isn't yours, like an Echo.

Then you'll see your Jai number in large type. Save it as a contact called "Jai": it's what "Hey Google, text Jai…" and "Alexa, call Jai" need (section 19), and it's the number you text your meals to.

Notice what you were never asked: no goal weight, no height, no target date, no days per week, and no starting weights. None of that is needed to run a good first session, and half of it is something you couldn't answer honestly anyway. A couple of days in I'll ask a short, skippable second round for the parts that actually matter by then.

Your first session is a calibration session

And I'll say so out loud: "First one's a calibration session. I'm starting light on purpose so I can learn where you are — it's supposed to feel easy." Three or four movements, short, generous rests, and every number is a floor rather than a target: "do at least eight, stop when two more would be hard, and tell me the number." Beating it is the normal outcome.

If something is too much, say "I can't do that" and I'll drop to an easier version of the same movement — wall push-ups instead of push-ups, sit-to-stand instead of squats — and keep going. If a set lands well under what I asked for, I rewrite the rest of the session on the spot rather than letting you fail four things in a row. Nobody fails an exercise here.

At the end I ask one question: too easy, about right, or too hard? Three options, no numbers. Answer on the call, by text, or with one tap on your dashboard. Every session for the first two weeks, then only when something has changed. It's how I decide what to give you next.

3a. Signing in, and getting back in

Signing in. Your account is your email address and a password, both set at sign-up. app.jai.fit/login takes either that password, or a magic link — put your email in, tick "email me a link instead", and a one-tap link arrives that works for fifteen minutes.

If you've lost the email address, or you never check it: sign in by text at app.jai.fit/login/text. Put in the mobile number Jai already knows for you and it texts a six-digit code, good for ten minutes and usable once. That's the whole path — no email involved. If a number isn't on an account, the page says the same thing it says for one that is, so nobody can use it to find out whose number is whose.

If you've lost both, email [email protected] from any address and say which number is yours.

Deleting your account is on the Profile page while you're signed in, and it takes effect immediately.

4. Entering your gym equipment

Jai will only ever ask you to do an exercise you can do with what you have. That's why it needs an honest list. You enter it once during signup and can change it any time from the Equipment page. Changes apply to your very next call.

The quickest way: pick your gear by brand and model

Add by brand and model lists about seventy common home products: Bowflex SelectTech dumbbells and kettlebells, PowerBlock, Ironmaster, NordicTrack, Rogue and REP bars, benches and racks, standard plate sets, Marcy and Body-Solid home gyms, Bowflex Power Rod machines and the Bowflex Max Trainer M9, Total Gym, Tonal, and more. Pick yours and tap Add: Jai ticks the right equipment and records exactly which weights that product makes, so it never asks for a weight you can't dial in.

Tell Jai your weights

Once you tick dumbbells, kettlebells or a barbell, a short box asks what you actually have: a dumbbell range or list, kettlebell sizes, bar weight and plate pairs, your machines' stack step. Jai then prescribes only weights you own, steps up to the next one you own, and when you reach the top of your set it works on reps instead of asking for more weight.

Presets and the checklist

Four presets (Commercial gym, Home gym — barbell, Dumbbells only, Bodyweight) fill the checklist in one tap; then tick or untick the exact items: free weights (barbell, benches, rack, dumbbells, EZ bar, kettlebell, bands), machines (leg press, hack squat, leg extension and curl, Smith, chest and shoulder press, pec deck, lat pulldown, seated row, calf raise), a cable station, bodyweight gear (pull-up bar, dip station, ab wheel), and cardio machines (treadmill, bike, rower, elliptical, stair climber, Max Trainer) for the cardio-to-finish block.

How Jai uses the list

Each exercise knows what it needs. When Jai builds your session it checks every planned exercise against your list; if you can't do it, it walks that exercise's substitutes (bench press → dumbbell bench press → chest press machine → push-up) and takes the first one you can do, or another exercise for the same muscle. Jai never puts the same exercise twice in one session. Chair, wall and balance moves only appear in gentle programs or when you star them yourself (section 8).

Training in two places? Set the list for the gym you use most and change it before a session elsewhere; it takes ten seconds. Joined through a gym? You inherit the gym's floor list and can override it with your own.

5. Your first call

1. Put your earbuds in and dial your Jai number from the phone you registered.
2. You'll hear something like: *"Good morning, Johnny. It's push day. Today we've got six exercises. Say next when you're at the first station."* If you've logged food today, the greeting adds "protein so far today: sixty of one eighty-five grams."
3. Walk to the station and say "next".
4. Jai prescribes: *"Next up: bench press. Three sets of eight at one thirty five. Set one of three: eight at one thirty five. Go when ready, tell me when you're done."*
5. Do the set, then tell it what happened: "done" · "eight" · "eight at one forty" · "only got six" · "six, and my shoulder felt weird" (logs six, flags it, takes weight off the next set; if something hurts, stop).
6. Jai confirms, says "good job" when you beat the target, and starts the rest: *"Take a minute and a half. I'll count you back in." … "thirty seconds" … "five, four, three, two, one, go."* Say "ready" or "skip" to cut the rest short, "repeat" to hear the set again. Every third station it reminds you to drink some water.
7. After the last set: "That's it for bench press. Head to the next station and say next."
8. At the end: *"Nice work, Johnny. Six exercises, eighteen sets logged. About three hundred twenty calories. See you next session."*

Any time: "stop" ends early with a summary. "How do I do this" gets the cue and a demo link by text. "Log food: two eggs and toast" logs a meal without leaving your set (section 10). If Jai isn't sure it heard you it reads back: "Logging eight at one thirty five, right?"

The twelve things worth knowing on the floor

Everything else is optional. This is the card:

The keypad, in full: # logs the set as prescribed · a number then # logs that many reps, so 8# is eight · * repeats · 0 lists the options. It works on every phone, needs no app, and logs exactly the same as saying it out loud — which matters in a gym loud enough that you would rather not talk, or when the bar is still on your chest.

There is a printable version of this card at jai.fit/card. The full list of everything you can say is in section 23.

5a. Week ahead and benchmark days

Week ahead shows every exercise in your next sessions, built exactly the way the trainer will build them, with the equipment each needs. Tap swap this out on anything you can't or don't want to do; the trainer picks the best substitute. Benchmark day is an occasional session that works you up to a solid three reps on your main lifts and puts a star on your Progress chart. It's offered every 8 weeks after a dozen sessions, or any time from the Week ahead page, and only when you own a loaded lift to test (bands-only and bodyweight programs don't get one).

6. Choosing how you train

Jai can run six kinds of program. You choose during signup and can change it any time on the Program page. Whatever you pick: only what your equipment allows, automatic progression, every fifth week lighter.

Classic sets

At 7 days the seventh is an active-recovery day: a 20-minute easy walk plus your stretch add-on. The goal sets the reps; each slot has an A and a B exercise that alternate, and variety (Program page) rotates the smaller accessory slots through every same-muscle exercise your equipment allows, so ten arm exercises get used over time instead of five.

Circuits

A loop of stations, one round after another: Full body, Upper body, Lower body and Bodyweight circuits, 6 stations, 3 rounds, 2 to 5 days a week. Timed (40 seconds on, 20 to switch) for general fitness and weight loss; by reps for hypertrophy or strength. On the phone: "Station one: goblet squat, forty seconds of work. Go." … "Round one done. Rest ninety." … "Last round." … "Circuit complete." Say next, done, skip, ready, stop.

Walk to run and Stairs and walking

Couch-to-5K style intervals that grow every three sessions through named stages, from First Steps (walk 3 min, jog 30 s) to Five K Ready. Outdoors or on a treadmill.

Gentle programs

See section 9.

7. Building your own program

Open Program → Edit day by day. Start from a template you can edit or a blank program; add days with a name, a spoken focus and a first exercise; set each day's mode (classic sets or circuit, with rounds, style, work and switch seconds); add exercises grouped by muscle (ones your equipment can't do are marked "(needs …)" and get substituted on the day), each with an optional B variant, sets, a rep range and rest. One to eight exercises per day, one to seven days. There's no publish step: the program is live as soon as it exists. Custom programs keep the main lifts where you put them and don't rotate accessories.

8. Extras you can add to any program, and shaping the library

Include and exclude any exercise. On the Exercises page (and every exercise's own page) each movement has ★ always and ⊘ never. Always means it's used first whenever a slot for that muscle comes up; never means the planner substitutes around it for good. Untouched sessions rebuild immediately.

Core every session. Choose how many core exercises (1 to 6) and tick exactly which ones, or let Jai pick.

Squats every session. Choose which squat, how many sets and reps, or leave the goal defaults.

Stretching. Minutes (5 to 20), floor or standing, the areas you want, a hold length (30 to 90 seconds), and optionally the exact stretches. "Stretch time. Six stretches, thirty seconds each."

Cardio to finish. Treadmill, stair climber, bike, rower, elliptical, Max Trainer, or a brisk walk or jog, for the minutes you choose; the trainer checks in every five minutes and counts you out.

Focus areas. Up to two; every session ends with a short focus block that rotates.

Keep it simple. Four exercises a session for your first N workouts; set N on the Program page.

Desk breaks. Profile → Notifications → Desk breaks: a text every 1 to 4 hours inside your window with a two-minute prompt.

Calories. Estimated per session from standard activity rates and your body weight; shown in the summary, on Progress, and in the weekly table next to your food.

Streaks. A week counts when you complete the sessions you planned.

9. Gentle programs: over 60, limited mobility, or starting from zero

Four programs: Seated strength (from a chair), Balance & fall prevention, Chair upper body (wheelchair-friendly only) and Gentle full body (wall push-ups, chair squats, supported calf raises, seated rows). The trainer goes at your pace: no countdowns, longer rests that end with "say ready", a hand-on-the-wall cue before each exercise, timed balance holds, and a safety line on your first session. A chair, a wall or a counter is enough. The exercise library's chair-friendly filter shows every seated and supported move with photos, and the trainer only ever puts these in a normal-pace program if you star them yourself.

Please read the safety note (footer link Not medical advice). Jai is a fitness guide, not physical therapy or medical care. Talk to your doctor before starting, especially over 60, after surgery, or with a heart condition. The trainer cannot see you.

10. Food: logging what you eat

Jai logs meals from three places with the same words. Every entry is matched against a local copy of the USDA food database (two million foods, including restaurant and fast-food items) plus your own saved foods, so "big mac and medium fries from mcdonalds" resolves to real numbers.

By text

Text your Jai number: "two eggs and toast", "6 oz grilled chicken and a cup of rice", "bk whopper no cheese and a diet coke". In a few seconds: "Logged the egg and bread — you're at 15 of 185 grams of protein."

• Corrections: "no, one egg" replaces the last entry. "undo" removes it.
• Your numbers always win. If your text contains the calories or the grams of protein — "chicken and rice, 700 calories, 55 g protein" — Jai logs exactly those and looks nothing up. No scaling, no catalogue, no second-guessing. Spelling doesn't matter here either: protien and calarioes are understood, because the whole point is that your numbers are believed.
• Shortcuts: "save that as chili" turns the last meal into a one-word food; next time just text "chili". Better still, define it outright — "add chili: 480 calories, 38 g protein" — which doesn't depend on the last entry being right (section 18a).
• Sizes: fries, drinks and anything that only comes in sizes get one question ("small, medium or large?") instead of a silent guess. Reply with the size.
• Misspellings are fine ("scrambeld eggs", "peanut buter"). Brands and chains are understood in any spelling ("mickey d's", "bk", "chick fil a").

On a call

Say "log food" at the greeting, or on a rest day Jai asks first: "Rest day today. Tell me what you ate and I'll log it, or say next to train anyway." Tell it what you ate; it answers "Logged, two forty calories. Protein today: fifteen of one eighty-five grams. Anything else?" Say more, say "weighed two twelve", say "done, left side" on your reminder day, or "that's it". Under thirty seconds start to finish. Mid-workout, "log food: two eggs and toast" logs in one turn and carries on with your set; if it needs a size it texts you the question after.

The Food page

app.jai.fit/food: a quick-entry box (same words as a text), a precision search where you pick the exact food, serving and count, a seven-day strip, today's log with delete and "save to my foods", and your targets.

Water

One word logs it. Text water and that's one serving (16 oz unless you change it). Everything else is a shortcut on that: water 20 · 16 oz water · 3 waters · bottle · big bottle · 500 ml water · 16 oz coffee · diet coke. Say water mid-workout and it logs without interrupting your set. On the Food page there's a Water card with big buttons (+8, +16, +1 bottle), today's total and a fill bar.

Coffee, tea, broth, sparkling water and zero-calorie drinks all count toward the day: the fluid is what matters. A drink with calories counts as fluid and goes through the food side so its macros land once. Alcohol is logged and never counted toward the total, and Jai says nothing about it.

Your goal is yours to pick. Jai suggests a number based on your weight (about half the pound value in ounces, a bit more on training days) and shows its reasoning, offers a round 64, or takes whatever you type. If your doctor gave you a number, tell Jai and it will never suggest a different one. Like protein, it's a floor to fill, not a ceiling.

If you're behind and haven't logged anything for a couple of hours, Jai may offer one nudge, inside the same limits as every other text. There are no water streaks and no badges.

Targets: a floor and a ceiling

• Protein is a floor to reach. It fills upward and is celebrated when you get there; going over is never remarked on. Default: 0.8 g per pound of body weight, 1.0 g per pound of goal weight for weight loss or medication mode, and 1 g per pound of lean mass once your scale reports body fat.
• Calories are a ceiling to stay under. Jai mentions them only when you're close — within about 400 — and says so plainly: "About 300 calories left today." A long way off, it says nothing about calories at all, because a number you don't need yet is just noise. Going over is stated neutrally and never scolded. Set from your scale's resting burn when it has one, else from your height, birth year and sex, times 1.3 for activity, minus a deficit for weight loss (500) or medication mode (300). Left unset until Jai knows your weight.
• Override either on the Food page. Jai shows which formula is in effect.

An estimated tag on an item means it wasn't in any catalogue and the figure is Jai's estimate.

11. Weigh-ins, the weekly injection, and the doctor report

Weigh-ins

Text "weighed 212.4", say it on a call, log it on Body & scale, or import your scale app's CSV. Every weigh-in updates the weight your calorie ceiling and burn estimates use. On the Food page choose a weigh-in cadence: daily (a short morning text), weekly on the day you pick (with "same time, same conditions works best"), or none. Random readings are always accepted; the 7-day trend smooths daily bounce.

Weekly injection (weight-loss medication mode)

Turn on Weight-loss medication mode under Food → Targets, then open Weekly injection:

• Setup: your shot day, reminder time, and optionally the medication name and current dose. You'll tick a plain-language consent line the first time: this is health data, kept private to you. Weigh-in day defaults to the same morning; change it if you like.
• The reminder is how you log it. On your day, at your time (quiet hours don't delay it): "Reminder day. Reply done (and the spot, e.g. 'done left thigh') when you're finished." Reply and it's logged with the spot. Jai's own texts never name a medication or say "shot"; your words are yours. If nothing is logged by evening, one neutral follow-up, never repeated.
• Site history: the page and the reminder show the spots you've used and the least recent one, from your own log. Jai presents your data; it doesn't tell you where to inject.
• Dose history: record a change on the page or text "dose is 7.5 now". Each change is dated and drawn on your weight chart.
• Doctor report: Weekly injection → Doctor report is a one-page print view: weight trend with dose markers, weekly protein and calorie averages, sessions per week, shot adherence, dose history and the injection log. Print it or save it as a PDF from your browser.
• Turning it off keeps your history until you delete it.

Medication data is never shown to partners, groups or gyms, never on share cards, never posted to Strava, and is left out of a "connect your own AI" token unless you add that scope yourself.

Measurements

The scale can sit still for weeks while fat comes off and muscle goes on. The tape is what shows it, and waist is the one worth watching.

Log by text — waist 38 · measurements: waist 38, chest 44, arms 15.5 · arm 15 and a half · left arm 15, right arm 15.5 — or fill the row you want on Body & scale. Arms, thighs and calves land on both sides unless you say left or right. Jai reminds you on your own cadence, every two weeks by default, and that reminder is also how you log: just reply to it.

Where the tape goes: waist at the navel, chest across the nipples with your arms down, hips at the widest point, shoulders at the widest point, neck just below the Adam's apple, arms at the mid-bicep relaxed, thighs mid-thigh, calves at the widest point. Same spot, same time of day, tape snug and not tight. The picture is on the Body & scale page next to the entry rows; ask Jai where do I measure and it texts you the link.

Jai reports numbers and trends, and nothing else: no body-fat estimate from tape, no goal measurements, no ideal ranges, no opinion about any single number. What it will tell you is the one thing the scale hides: scale's flat, waist is down an inch — that's the good kind of stall. That sentence leads your weekly review whenever it's true.

Supplements

A stack is the same few things every morning, so Jai treats it as a schedule, not a search. Add them on the Food page or by text: add creatine 5 g to my supplements. The dose is stored in your words, exactly as you typed it. Then took my supplements logs everything due at that time of day, took my creatine logs one, and skipped my morning stack is noted and never chased.

Reminders are off until you turn them on, and there is one per time of day, never one per item: six morning things are a single text that says "morning stack" and nothing more, because a text can be read by anyone holding the phone. Reply "done" and it's logged. Jai never sends a second chase.

If something has calories, like a protein shake, link it to one of your foods once and it counts on the food side exactly once, however you log it. Jai logs and reminds. It never recommends a supplement, never gives a dose, and never checks interactions: that's your pharmacist's job.

12. Texting Jai: the cheat sheet

Only texts from the phones on your Profile count. The first text from that phone confirms it's yours; if you'd rather confirm with a code first, Profile → Notifications → Text me a code. Replies come from your own Jai number and carry the carrier's "Reply HELP / STOP" footer.

12a. Your coach: what Jai remembers, asks, reviews and changes

Jai keeps a trainer's notebook about you and uses it the way a good coach would: rarely, and only when it earns the interruption.

What Jai knows about you. After a few sessions and texts Jai starts writing short notes ("holds bench when sleep is short", "prefers evening calls", "keep overhead pressing easy until Oct 11"). Every note rests on things that actually happened, and you can read, correct or delete any of them on What Jai knows (the notes page). Deleted means gone for good; Jai won't work it out again from the same evidence. Text remember: … or say it on a call to add one yourself. Notes about how you like to be coached are set on the same page (concise or encouraging).

The greeting knows what happened last time. One sentence at the start of a call: "last time you skipped rows and the day ran long", or the constraint it's honouring, or your new best.

One question: how much time do you have? Jai asks once at the greeting (turn it off on the notes page). "About thirty minutes" trims accessories and tightens rests so the main lifts still happen; "plenty" runs the full session. Mid-workout, "give me twelve minutes" is the rescue: the main lift for three sets, two accessories, done. A rescue keeps the week on track and counts.

"Why?" Any time Jai gives you a weight, ask why and it tells you in one sentence, with the evidence: "you got every rep twice at one thirty-five, so it's up five."

Your weekly review. On your review day (Monday unless you change it on the Your week page) you get one text: sessions planned versus done, the one thing that moved, and next week's objective. Call and say "how did my week go" for the spoken version, or open Your week for the numbers and the eight-week trend. The objective is chosen by rule: missed days first, then protein, then a lift that needs easing or every rep, then logging.

Just ask. Text or say how am I doing, what did I miss, what's tomorrow, what's this week, what did I bench last month, how has my weight changed, protein today, calories left, what's my streak. Answers come from your own numbers, in one text or one sentence.

Change your program by voice or text. Six edits are understood and confirmed word for word:

Anything else ("swap bench for push-ups", "rebuild my program") gets "I can't change that by voice yet, it's on the Program page." That limit is deliberate: a general parser is how a wrong edit lands in your program.

Travel and borrowed gyms. "I'm traveling Monday to Thursday" builds bodyweight (or hotel-gym) sessions for those dates and switches back after; planned days inside the window never count as missed. "I'm at a hotel gym, dumbbells to 50 and a treadmill" rebuilds today's session from that kit without touching your home equipment. Gym members can say "I'm at [gym name]" to load that floor's equipment for the day. "I'm back" ends travel mode early.

When Jai texts you first. Jai's own nudges (missed a planned day, protein short in the evening, weigh-in day, your shot day) follow rules you can see: at most one proactive text a day and three a week, nothing in your quiet hours, nothing while you're travelling, and if you ignore a kind of text three times Jai halves it and tells you once. stop reminding me turns proactive texts off; coach me turns them back on. Every decision Jai makes, including the times it chose silence, is listed under What Jai knows → Receipts.

12b. Keeping your training safe

Optional, and yours to change at any time. During sign-up, and any time on What Jai knows, you can tick anything Jai should know to train you carefully: a heart condition or irregular heartbeat, high or low blood pressure, anemia or a blood disorder, asthma or another breathing condition, diabetes, joint, back or shoulder problems, balance or mobility limits, recent surgery, pregnancy or postpartum, or something in your own words. There's one more question: has a doctor cleared you for exercise? If the answer is no or not sure, Jai says so once at your next session and stays careful.

You can also just say it: text I have atrial fibrillation, or add a constraint: bad left knee. Jai stores it exactly as you said it, reads it back, and never tries to interpret it.

What changes. Only ever in the careful direction: smaller weight jumps, longer rests, cardio finishers off for a heart condition, and a sore joint steers the exercise picker away from that pattern. Jai's spoken reasons stay plain: "keeping rests longer today", never a mention of your condition. Nobody at your gym sees any of this, it never appears on a share card, and it isn't in your personal-AI token.

When Jai stops the session. For everyone, chest pain or pressure, dizziness or faintness, numbness, sudden severe breathlessness or vision changes end the workout on the spot: Jai tells you to stop and get it checked, and there's no workout talk after it, no offer to squeeze in a short one. If you've told Jai about a heart condition, a racing or fluttering heart, unusual breathlessness and unusual fatigue join that list. Anemia, blood and breathing conditions add dizziness, breathlessness and unusual fatigue on first mention. Jai never argues with you about it.

Supplements and nutrition questions. Ask should I take creatine? and Jai will tell you what the evidence generally says and then send you to your doctor or pharmacist. It won't give you a dose, won't discuss interactions, and won't answer anything framed around your medications.

13. Sharing, partners, groups and notifications

Share card: after every session, History → Share this workout gives you a picture with a public link. Partners: invite by email; you each see the other's sessions this week and streak (volume and PRs only if you allow it). Groups: create or join by link; the board shows sessions against plan. Nobody ever sees your individual sets, your weigh-ins, your food or your medication data.

Notifications (Profile → Notifications) by category and channel: after each workout, streaks, falling behind, partners and groups, nutrition (evening protein nudge when you've logged food and are well under your floor; weigh-in reminders) and medication (the reminder-day text). Quiet hours apply to everything except the reminder time you chose yourself. Optional accountability calls if you fall behind. Reply STOP to any text to stop them all.

14. Exporting your data and connecting your own AI

Export: a CSV of every set, a TCX per session for Strava, Garmin Connect and TrainingPeaks, JSON, and a ZIP of everything. Strava: auto-post finished sessions as weight-training activities. Your own AI: Profile → Connect your own AI mints a personal read-only token for Claude, ChatGPT or any assistant that speaks MCP or plain REST. It can read your sessions, sets, progression, PRs, streaks, scale readings, food logs, daily totals, targets and your saved foods, and it can log scale readings for you. Medication records are absent from a token unless you tick Include medication data (meds:read) and its consent line when you create it; the token page shows which tokens carry it. Revoke any token any time.

15. Body & scale

Body & scale keeps your weigh-ins next to your training: log a reading, say it on a call, text it, or import VeSync/Etekcity, Renpho, Eufy, Withings, Fitbit, Garmin or Zepp exports (pounds or kilograms detected, no duplicates). The chart shows daily readings with a 7-day trend line and dose markers if you use the injection tools. The week-by-week table puts sessions and volume next to the week's average weight, body fat and muscle, and now protein and calories per day from your food log, with a one-line verdict against your goal.

15a. Hearing Jai before you sign up

There is a number anyone can call, with no account and nothing to install: (321) 524-2301. It is also on jai.fit/try, and on the cards in gyms and clinics.

You get about a minute and a half of Jai doing its actual job. It runs one set of dumbbell curls out loud — you do not have to actually lift anything, and it says so before it starts. You play along, tell it how many you got, and it logs the number, counts you back in from a short rest, and explains how it would change the weight next time. Then it invites you to try things: "only got four", "my shoulder hurts", "why twenty-five?" One part is real rather than pretend — it asks what you had for lunch and tells you the calories and protein.

At the end it offers to text you a link. Say no and that is the end of it. Nothing about the call is kept beyond an anonymous record that it happened, your number is stored only as a one-way hash unless you say yes, and no audio is ever recorded.

If you are already a member and you call that number, it recognises you and hands you to your own trainer instead of demonstrating at you.

15b. If a trainer or a gym is following your training

A trainer can add you as a client, and a gym you joined through can see how its members are doing as a group. Your page at /my/trainer says exactly what each of them can see, and it is short enough to read.

A trainer sees when you trained, how many sessions you have done, how close you are to your planned week, and the notes Jai has written about how you train — the same notes you read on your own coach notes page, and you can correct or delete any of them.

A gym or a clinic sees numbers only, never you. How many members trained this fortnight, how many lapsed, how the month compares to the last one. There is no version of the gym screen with names on it, and no upgrade that adds them. If a count would be small enough to identify somebody, it is not shown at all.

Nobody in either group sees your weight, your measurements, anything about medication, or anything you have told Jai about a health condition. There is no consent screen for those, because there is no setting that opens them.

The one thing that is yours to open is your food log, which starts closed. And you can end the whole arrangement from your side, immediately, without asking anyone.

What a trainer can now do, not just watch. A trainer can message you — it arrives in your normal Jai thread, from your own number, attributed to them, and it obeys the same opt-outs as everything else Jai sends. They can also make the same six program changes you can make by voice: move a training day, change days per week, drop an exercise, add a focus, cap a day's length, or add equipment. Nothing else. When they do, Jai texts you what changed and who changed it, it shows up in your program history marked your trainer asked, and "undo that" puts it back exactly as it would if you had made the change yourself. Your targets, your weight, your constraints and anything health-shaped are not editable from a trainer's screen at all — not with a setting, not on request.

15c. When the gym is busy, and when today is different

"That machine's taken." Say it and Jai moves that exercise to the end of the session and brings the next one forward: "No problem — we'll do curls first and come back to it." You keep the program you're on instead of losing an exercise. If it's still busy when you get back, or the kit is actually broken, Jai swaps in something that works the same muscles and tells you what changed. It only ever offers something you can actually do.

Today can be different from every other day. Tell Jai "I didn't sleep well", "I'm exhausted", "my shoulder's a bit sore today" or "the cable machine is broken" and it adjusts today's session — less volume, or steering around a sore joint — and says so. None of that goes into your permanent record. A bad night is not a trait, and Jai forgets it tomorrow. If the same thing keeps coming up over a few weeks, it may ask whether it should remember it properly.

The keypad, for a gym you'd rather not talk in. On a call, press # when a set is done, or the number of reps then # — "8#" logs eight. \* repeats what Jai just said, and 0 lists the options. It logs exactly the same as saying it out loud.

"Undo that." Anything you or Jai has changed about your program can be put back, by voice, by text, or from the list on the Program page. That includes changes Jai made on its own.

Jai stops asking questions it already knows the answer to. Answer the same way half a dozen times and it just starts: "Usual Wednesday — let's go." It asks again when something is actually different — a long gap, a new time of day, or a day you've already told it about.

"What have you learned about me?" Ask any time, by voice or text. Jai answers in a few plain sentences about what has changed, and says plainly when it's too early to know much.

While a set is live, Jai listens for less. A gym is loud, and every extra phrase Jai listens for is another chance to mishear the one that matters. So during a session it recognises a short list — next, done, numbers, ready, skip, stop, why, "twelve minutes", "I can't do that", "machine's taken", log food, water, weight, cancel, plus the keypad and anything about pain or symptoms, always. Ask it something bigger mid-set — to change your program, how your week went, to set up travel — and it says the same thing every time: "I'll text you about that after — let's finish the set." Then it actually does it, at the end of the call or by text. Nothing is dropped; it just waits until you're not under a bar.

The two cheat sheets match this split: the printable floor card (jai.fit/card) is the live-call list, and the full grammar in section 23 is the by-text reference.

Jai notices if your sessions are drifting down. If volume has been falling for a couple of weeks while you're also saying sessions feel too easy, and nothing else explains it — no constraint, no bad night on file, no travel, no deload — the weekly review says one thing: "Your sessions have been getting shorter and lighter the last few weeks. Want to hold the weights steady this week and see how it feels?" It's an offer. It never appears mid-session, never blocks you from taking weight off, and never appears at all if you've told Jai something that accounts for it.

16. The website, page by page

What you see depends on the answer you gave to the very first question, because a nutrition member should not have to walk past a lifting product to reach their food log. There are three homes:

• Nutrition home. Today's protein and calories against your targets, your last log, the next reminder, and one tap to log something. No next session, no one-rep maxes, no week ahead, no exercise library.
• Training home. Today's session, last session, the week at a glance, quick actions.
• Both. Today's session and today's targets, in that order, with everything reachable.

Shared things stay shared in all three: your weight, your food, what Jai knows, the injection log, measurements and Numbers. A section appears when you have reached the thing it holds — the Program page shows up once you have a program, Partners once you have something worth sharing — and a feature you have turned down stays out of the way for good. If you would rather see all of it anyway, Show every section in Profile does that, the same way the exercise library's show-everything toggle does, and for the same reason: hiding is about keeping your first week simple, never about locking a door.

• Dashboard. Your Jai number, a preview of your next session, recent sessions.
• Workout / App. Train from the browser or the Android app (section 17).
• Progress. Estimated one-rep max per exercise, weekly volume, planned days trained, recent bests.
• Exercises. The library (section 18) with the always / never buttons.
• Week ahead, History, Body & scale, Food, Weekly injection (when on).
• Program & equipment. Style, split, days, add-ons, variety, keep-it-simple, focus areas, cardio; Edit day by day for custom programs; the equipment checklist and your weights.
• Partners · Groups · Export.
• Profile. Name, phones, goal, timezone, PIN, body stats, mobility flags, theme and text size, links to Notifications, Integrations, Connect your own AI, and Delete my account.
• Billing. Trial status and subscription.
• Footer on every page: Not medical advice and Health data privacy.

Your numbers (/numbers). What you burn at rest, what you burn in a day, and what each size of deficit actually costs per week. The activity factor comes from the sessions you actually completed, not a dropdown. Every field is editable for a what-if without saving anything, and two buttons write a chosen ceiling or protein floor into your targets. Nothing below 1,200 calories a day for women or 1,500 for men is ever shown; if the arithmetic goes lower, that floor is what you see, and it's a conversation to have with your doctor. There's a free version at jai.fit/calculator with no sign-up and nothing stored.

The page now answers more than the calorie question. Protein by the meal, because a daily total is intimidating and a per-meal number is a plan. A water target from the same formula the app uses. How long a goal takes, as a range of weeks and never a date — real loss isn't linear, weeks stall, and the second half is usually slower than the first. Waist against height, which says more about health than weight alone and is the number that moves while the scale sits still. What if I lift, showing what training buys you in eating room. And a collapsed section for lifters with a one-rep-max estimate from a set you already did.

Help me get more… takes protein or fiber and shows the five foods that give you the most of it per hundred calories, at a serving you'd actually eat, with a vegetarian toggle. It ranks by density rather than by the number on the label, so nothing wins by being dry. Only protein and fiber for now: the other nutrients aren't in our food data, and we'd rather say so than guess.

Under every number there are two sentences explaining what it means. At the bottom, what we don't calculate, and why: no ideal weight, no body fat from a tape measure, no carb and fat splits, no body types, no heart-rate zones. Some of those are unknowable and some are pseudoscience, and the page says which is which.

You can have the results emailed to you — one email, no list, and we won't write again. Members can have them texted instead, from /numbers. There's a comments box at the bottom of the public page: it comes straight to us, it's never shown to anyone, and there's no CAPTCHA.

17. Training from the app instead of the phone

App in the menu (or add Jai to your home screen) shows the current exercise, set, target, a rest ring, a running log, and buttons for Next, Done, Skip and Stop. It now also shows the cardio block with its own ring, balance holds, and "finding your weight" while Jai calibrates a lift. The Android app (App → Download Jai for Android; a test build, not from Google Play yet) adds music ducking while the trainer speaks, a "workout in progress" notification that keeps the session alive with the phone locked, and Bluetooth earbuds for both mic and voice.

18. Exercise demonstrations

Every exercise has a page with step-by-step instructions, what the trainer will say, the muscles it works, what it needs, substitutes, and — for all but a handful — photos and a video. 131 of the 145 exercises have photos and 139 have a video. The ones without are four kettlebell movements, the superman and the towel row; the instructions and the spoken cues are there for all of them. Get there from Exercises, from any exercise name on the site, from How to in the app, or by saying "how do I do this" on a call.

19. Jai works with what you already own

Jai is a phone number, so every assistant and speaker that can call or text a contact already works with it. Save your Jai number as a contact named Jai first (in a shared household, "Jai Johnny", "Jai Lisa").

Alexa and Echo

1. Alexa app: More → Communicate → Contacts → add Jai with your Jai number.
2. "Alexa, call Jai." Jai answers as usual and may ask for your PIN; say the digits.
3. Full workouts and quick food logging both work hands-free. Households: set up Alexa voice profiles and everyone just says "call Jai".

Samsung Galaxy (Bixby)

Two Quick Commands, shareable from Bixby → Quick commands → Share:

• "shot done" → Send a text message to the contact Jai saying done. (Keep the preset text exactly "done"; say the spot in full instead: "Hey Bixby, text Jai done left thigh".)
• "gym time" → Turn on Do not disturb, then Call Jai.

Optional: rename the wake phrase to "Hey Jai" (Bixby → Settings → Voice wake-up → custom wake-up phrase). The full walk-through is the Jai on Samsung page.

Any phone

"Hey Google, text Jai two eggs and bacon" or "Hey Siri, text Jai weighed 212" sends the text; "Hey Google, call Jai" starts a workout. Google Assistant Routines can copy the "gym time" idea.

17a. Training from the app, in a pocket

The browser can run a session, and most of ours now do. What a browser cannot do is keep going with the screen off and the phone in a pocket — Android throttles a background tab and can take the microphone back. That is the whole reason the Android app exists.

With the app installed, a workout keeps a "Jai workout in progress" notification and a wake lock, so the session survives the screen going off, the phone going in a pocket, and Doze. Your own music dips while Jai speaks and comes back on its own. The microphone is opened only for the moments Jai is expecting you to say something, which is what keeps Bluetooth earbuds on the good audio profile the rest of the time.

If the WiFi gives out, Jai tries to get back into the same session first — same trainer, same plan, same set count, because nothing on the server went anywhere. If it can't, it calls you: your phone rings from your own Jai number, you answer, and you hear "switching to a call — the WiFi there wasn't holding. We're right where we were." You lose seconds rather than a workout. If we can't reach you either, Jai says so plainly instead of pretending a call is coming.

Earbud controls (app only, and the reason is worth knowing: during an ordinary phone call those buttons belong to the phone, not to us):

They do exactly what the spoken words do, and exactly what the keypad does. Jai records only which one you used, so we can see what people actually reach for.

The phone number still works and always will — it is the one path that needs no app, no browser, no WiFi and no battery to speak of.

18a. Foods you define once

Your regular foods are most of what you log, and there is no reason for Jai to guess at them twice. Tell it once, in a single text, and the guessing stops for good:

> add shake: protein shake, 160 calories, 30 grams protein

Jai reads it back — "Saved. 'shake' is 160 calories, 30 g protein. Text 'shake' any time to log it." — and from then on:

• shake logs it. 2 shakes logs two.
• shake 6 oz scales it, if you gave a serving size when you defined it. If you didn't, Jai logs one serving and says so rather than inventing a number.
• shake is now 180 calories changes it. forget shake removes it. my foods lists them.
• There is a form on the Food page for the same thing, if you would rather fill in boxes.

Your numbers are stored exactly as you give them. No catalogue is consulted, nothing is scaled, and a name you have defined is never looked up — so a defined food cannot drift, whatever the parser would otherwise have made of it. Any of the words add, define, save, remember or create starts a definition, and the ordering and punctuation are up to you.

Drinks work the same way, and a caloric drink counts as food, not as water.

19a. What Jai will never do

There is a page at jai.fit/never with ten lines on it, and every one of them is true of the product today — not a promise about later. It is linked from the privacy notice and from What Jai knows about you. Two of the ten are worth the longer version, and the page gives it: Jai sends at most one message a day and three a week and goes quiet on its own when a kind of message keeps going unanswered; and your health details, medication log, constraints, weight and measurements have no sharing switch at all, while your food has exactly one, which starts off and only you can turn on.

19b. What Jai writes down, and what it asks about first

Memory splits in two, and the split is the point.

Written without asking are the operational things: the days and times you train, lifts you have dropped, your time caps, your equipment, constraints exactly as you stated them, and progression facts with the evidence behind them. These are facts you gave Jai or things that plainly happened.

Never written without asking is anything that infers a pattern or a cause — "holds bench when sleep is short", "prefers short sessions when travelling", "evening reminders work better". Jai raises one of these at a quiet moment, at the end of a session or on What Jai knows about you: "I've noticed X — want me to remember that?" Yes writes it down with what it is based on. No retires that idea permanently: it is never proposed again, and the nightly pass cannot circle back to it. Every proposal Jai has ever made, including the ones you turned down, is listed on that page, so you can see what it wanted to remember as well as what it remembers.

The older rules are unchanged: two pieces of evidence before anything is written, what you say about yourself beats what Jai infers, deleted is gone and never re-derived, and never a health inference.

20. Privacy and your data

Jai's Health data privacy notice (footer link, app.jai.fit/privacy/health-data) says exactly what is collected, who processes it (the phone carrier, the speech and voice services, the language model for parsing, the email sender, Stripe, the food databases), and your rights. In short:

• Your sets, weigh-ins, food and medication records are yours. Partners, groups and gyms see workout activity only. Calls aren't recorded.
• Body, food and medication data never appear on share cards or in Strava posts.
• Delete my account (Profile) removes everything, permanently, right away: profile, program, sessions, scale readings, food logs, injection records, tokens and text history. Your Jai number is retired for at least 90 days. Any subscription is cancelled. Nothing is sent to you afterwards.
• Export first if you want a copy.

21. What's coming

• Texting for everyone. Two-way texting is live and is being switched on for members in batches while Jai's own messaging line is registered with the carriers; until then, the compliance texts (HELP/STOP) name PhoneCentral.
• Native apps for Android and iPhone: Apple Health and Google Health Connect (so Samsung Health, Galaxy Watch and Apple Watch workouts and weigh-ins flow in), heart-rate straps and armbands for live rest-by-heart-rate and a "you're not recovered" check before benchmark days, and Strava heart-rate on the sessions you post. Bowflex JRNY workouts arrive through Apple Health on iPhone.
• Food: barcode scanning and meal photos from the app, recipes and meal planning, restaurant menus, a second catalogue as a fallback for the rare food the USDA data lacks.
• Trainer: live rest-by-heart-rate, more chain and mixed-dish coverage from real usage, the last twelve chair and wall exercises photographed.
• Gyms: a billing page for gym owners and member management.

22. Common questions

Does Jai know my gym? No, only what you tell it. That's why the equipment list matters.

What if the machine I need is taken? Say "that machine's taken" (or "someone's on it"). Jai moves that exercise to the end of the session and brings the next one forward, so you keep the whole program. If it's still busy when you come back — or you say it's broken — Jai swaps in something that works the same muscles and tells you what changed. "Skip" is a different thing: it drops the exercise because you don't want it today, and Jai moves on. Taken means come back to it; skip means leave it out.

Can I change the weight it prescribes? Lift what you want and tell it: "eight at one twenty five."

I called from a different phone. With a PIN set, Jai asks for it. Otherwise add the phone under Profile → "Phones you call from" (texts from it will count too).

Can I text from a phone that isn't on my profile? No. Jai replies once with a pointer to sign in, and never sends data to a number it doesn't know.

The call dropped. Call back within 90 minutes and Jai resumes exactly where you were.

Why did the food reply say "estimated"? That item wasn't in any catalogue, so Jai used its own estimate. Fix it with "no, …" or log it precisely on the Food page.

Will Jai tell me how much to inject or where? No. It records what you tell it, reminds you on the schedule you set, shows your own history back to you, and prints a report for your doctor.

How much does it cost? 14 days free, then a monthly subscription. Calls and texts to your Jai number are ordinary calls and texts on your own plan.

Is my data private? See section 20. If you joined through a gym, the gym sees counts only.

23. Quick reference: what to say

Jai Fit is a PhoneCentral product. Website https://jai.fit · Support: [email protected].

Where else to look

• [The floor card](https://jai.fit/card.html) — twelve things worth knowing mid-set, the keypad and the earbud gestures. Printable, and the thing to actually take to the gym.
• [Your first week](https://jai.fit/first-week.html) — signing up, the first call, the first meal text, and what to do when Jai mishears you.
• [This isn't for you if…](https://jai.fit/not-for-you.html) — what Jai doesn't do, before you sign up rather than after.
• [What Jai will never do](https://jai.fit/never.html) — ten lines, all true today.
• Release history lives in docs/jai-release-history.md. This document carries a single as of date instead of four generations of changelog, because a changelog inside a living document is how a reader ends up arguing about which sentence is current.