MS Adult Crash Course

Welcome To

Marty Strength Crash Course

Work through each section in order. Watch every video and you will be set up for success from Day 1.

1
Start Here
The Commitment Code

Before anything else, watch these two videos. They set the foundation for your entire coaching journey with MS.

Video 1A

The Commitment Code – Part A

Video 1B

The Commitment Code – Part B

Mindset

The Valley of Disappointment

2
Foundations
The Pillars of Fat Loss

These are the core principles your plan is built on. Know these inside out.

Pillar 1

Hunger is Inevitable

Some hunger is normal in a calorie deficit. It should not be starving – but expect it and do not fear it.

Pillar 2

Energy Levels Will Dip

Less food = less energy. This is temporary and normal. You will still function – just adjust expectations.

Pillar 3

Eat Anything, Not Everything

No food is off-limits. Enjoy your favourites – portions and consistency are what matter.

Pillar 4

Protein and Fibre are Essential

These keep you full, support muscle, and fuel your metabolism. Hydration too – do not skip it.

Pillar 5

Strength Training is Key

Makes fat loss easier, more effective, and helps results last. This is a core part of the program.

Pillar 6

Walking is Your Best Friend

Aim for 7,500+ steps daily. It is the single best thing you can do to accelerate fat loss.

3
Setup
Your MS Training App

Get the app set up correctly from Day 1. Watch all three videos before your first workout.

App Setup – Part 1

How to Add Your Weight, Measurements and Photos

Note: Body measurements and photos are done once per month. If you see Body Stats every day on the calendar, that just means we want your morning weigh-in – after the bathroom, fasted.

App Setup – Part 2

How to Access Your Workouts and Edit Exercises

Must Do – App Setup Part 3

How to Add the Things To Do Today Widget to Your Phone

4
Nutrition
Tracking Your Food

Two ways to track – use whichever fits your meal and situation.

Nutrition – Video 1

Track Food with a Photo – Using /mealhelp in the App

Nutrition – Video 2

How to Track Manually

Step 5 – Built Into Your App

Your AI Coach is Available 24/7

4 commands. Real-time feedback. Always online.

Watch First

How to Use Your AI Coach in the App

Video coming soon

/mealhelp

Food Photo Analysis

Snap a photo of your meal – get instant calories, macros, and how it fits your daily targets.

Type /mealhelp then attach a photo. Send it. Done.

/help

Menu Analysis

Photo of any menu – restaurant, takeaway, meal deal – get a coach-approved order recommendation.

Type /help then send a clear photo of the menu.

/analysis

Progress Analysis

Get a detailed breakdown of your progress, trends, and personalised recommendations based on your data.

Type /analysis – no photo needed, just send it.

Coach

Ask Anything

Training, nutrition, recovery, mindset – it knows your history and gives personalised, evidence-backed answers.

Type Coach followed by your question. No special format needed.

Tips for Best Results

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Clear Photos

Good lighting, food fully in frame

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Be Specific

More context = better answers

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Use It Daily

Consistency builds personalisation

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Common Questions
FAQ

Do I have to do measurements every day if Body Stats is requested that often?

No. Trainerize does not let us distinguish between a weigh-in and body measurements. Body measurements and photos are done once per month. If you see body stats every day on the calendar, that simply means we want your morning weigh-in – after the bathroom, fasted.

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Resources and Guides

All your reference sheets, recipes, and extras – in one folder.

Open All Guides