I am somewhere between Salt Lake City and Omaha, with my Golden Retriever pup Ellie in her crate in the back with approximately 2,000 miles still ahead of us.
I’m behind the wheel for 7-10 hours a day. So the real Coach Keir is unavailable this week. He is driving, hydrating, eating cans of tuna and soup (yep, this is a thing with me), and listening to audiobooks about ultra-processed food (also a thing with me) while Ellie sleeps soundly in between pit stops (thankfully, this is a thing with her).
The AI Coach Keir, however, has not taken a single day off.
When I have a moment to check in on the app’s backend, this week I’ve been watching athletes I normally train with in person open The Slowfit Method® app, describe whatever equipment they have in front of them, and get complete, detailed, coaching-cued workouts back in seconds. No appointment. No Zoom link. No waiting for me to get off the highway.
Here’s what that looks like in practice.
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Bob was at a track in San Francisco with stadium steps and a jump rope.
He asked for a 30-minute circuit with some push-ups or burpees. This is what Coach Keir AI gave him:
Warm-up (5 minutes): 2 minutes easy jump rope, World’s Greatest Stretch x5 per side, Hip 90/90 for 60 seconds, thoracic rotation x5 per side, leg swings front/back and side to side x10 each.
The circuit (20 minutes, 4 rounds, 60-90 seconds rest between rounds): Jump rope 60 seconds at moderate pace, stadium steps — run or power-walk up, walk down (one full trip), push-ups 10-15 reps full range chest to ground, burpees 5 reps quality over speed with full extension at the top, stadium steps — second trip up, walk down.
A legitimate Foghorn workout. Stadium steps, bodyweight, jump rope. No gym required.
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Chris had a jump rope and a 30lb sandbell.
He asked for a HIIT workout. Coach Keir AI named it the Foghorn HIIT — Rope and Sandbell and built him this:
4 rounds, approximately 30 minutes, 60 seconds rest between rounds.
Jump rope for 60 seconds, sandbell slam for 10 reps, jump rope for 45 seconds, sandbell clean and press for 8 reps, jump rope for 30 seconds, sandbell rotational lunge for 6 reps each side.
The coaching cues were specific: for the sandbell slam, drive it down from overhead with the whole body — hinge, load the hips, reach to the sky, then throw it at the ground. For the clean and press, it is one fluid movement, not three separate ones. For the rotational lunge, step into it, rotate the sandbell across the lead knee at the bottom — Weck Method rotational power, head over foot, spiral through the spine.
The science note at the end cited Dr. Martin Gibala’s research at McMaster showing that short interval sessions match or exceed hours of moderate cardio for VO2 max and metabolic function. Then it linked his book.
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Chris came back and asked for more.
This time: TRX, sandbell, and jump rope together. Coach Keir AI called it the Foghorn Full-Body Athlete and built a 40-minute, 4-round session.
Warm-up: jump rope 2 minutes easy rhythm, TRX hip hinge x10, TRX chest stretch 30 seconds each side, sandbell halo x8 each direction.
The circuit: jump rope double time for 60 seconds, TRX atomic push-up for 8 reps (full push-up, then drive both knees to chest simultaneously at the top — hips level, no piking), sandbell rotational slam for 10 reps (load the hip on one side, rotate through the torso, slam at a diagonal, alternate sides — pure rotational power), TRX suspended lunge for 8 each leg (rear foot in the cradle, front foot planted, sink straight down — these will humble you fast at any fitness level), sandbell clean and press for 8 reps, TRX row for 12 reps (body at 45 degrees or lower, pull elbows past ribs, squeeze scapulae at the top, slow the eccentric on the way down — that’s where the gains live), jump rope single leg alternating for 30 seconds each leg (balance and coordination challenge as much as cardio — if you lose it, reset and go again, no ego), sandbell lateral lunge and reach for 6 each side (step wide, sit into that hip, reach the sandbell toward the outside of the foot at the bottom — loaded hip mobility pattern, perfect for longevity goals).
Finisher after round 4: sandbell farmer carry 2×40 steps, jump rope 90 seconds your choice of tempo, TRX plank hold 60 seconds.
Recovery note from Coach Keir AI: after a session like this, the lymphatic system needs to move that metabolic waste out. Don’t just collapse on the couch — take a 10-minute walk, get some elevation in the legs, and hydrate. That’s where the adaptation happens.
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Brought a Smile to My Face.
This is the app doing exactly what it was built to do. Bob and Chris train with me regularly in San Francisco. This week, while I’m in a car somewhere in the Mountain West, they are getting complete Foghorn-style sessions with full coaching cues, exercise science citations, and recovery protocols — built specifically for the equipment they have in front of them, in real time.
The free tier gives you ten exchanges with Coach Keir AI. Start there. Ask it what to do with the equipment you have. See what comes back. There are also a handful of written and video-on-demand workouts already loaded up in the app; you can run those if you’re feeling lucky. But remember, this is not just something for heavy-sweating gym rats (and no, I’m not suggesting that Bob and Chris are heavy-sweating gym rats). If you want to learn how to breathe better, eat better, sleep better, manage stress better, etc.—The app and I are here for you. Even if one of us is gripping a steering wheel non-stop for the next week.
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One more thing: want to talk to the real Coach Keir?
This is new. I’ve added an easy way to book a free 30-minute introductory call with me to learn more about the Slowfit Method® and/or my AI Coach app, to discuss your training goals, or to explore what a private coaching relationship might look like. No pressure, no pitch — just a conversation.
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One more pitch for the app! The Slowfit Method® app puts Coach Keir AI in your pocket — trained on all ten pillars including Movement and Strength. One hundred people have already downloaded this app, and I’ve got nine 5-star reviews on the App Store. Check it out! Slowfit Paid is $29.99 a month — a dollar a day — and gives you unlimited coaching chat conversations, full Vault access, and a growing library of on-demand workout videos.
Stick around.
Best,
Keir
Keir J. Beadling is a human performance coach, founder of Foghorn Fitness, and creator of the Slowfit Method®. He coaches athletes and everyday humans in San Francisco and worldwide. More information is available at foghornfitness.com.
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