12 weeks minimumFat Loss
Reduce body fat while maintaining strength, energy levels and a normal social life.
View programCoaching programs
Select a starting point.
The rest is built for you.
These are starting points rather than fixed templates. Whichever you select, the program itself is written around your body composition, your available equipment and the days you can realistically train.
12 weeks minimum
16 weeks minimumMuscle Building
Increase muscle mass through structured progressive training and adequate nutrition.
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16 to 24 weeksBody Recomposition
Reduce body fat and increase muscle mass at the same time, over a longer timeframe.
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12 weeks, then reassessedTwelve Week Transformation
A complete program covering training, nutrition and ongoing support from assessment through to maintenance.
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Which program suits your situation
| Program | Best for | Commitment | Less suitable if |
|---|---|---|---|
| Fat Loss | People carrying more body fat than they want to, particularly those who have lost weight before and regained it. | 12 weeks minimum | This program is not appropriate if you are looking for rapid weight loss over a period of weeks. That outcome is achievable, but it is rarely maintained, and it is not the approach used here. |
| Muscle Building | Trained individuals who have been lifting consistently but are no longer seeing measurable change. | 16 weeks minimum | This program is not appropriate if you are unwilling to increase your food intake. Muscle cannot be developed in a sustained energy deficit. |
| Body Recomposition | People already close to a healthy body weight who want to change their body composition rather than the number on the scale. | 16 to 24 weeks | This program is not appropriate if you rely on weekly movement in scale weight to stay motivated. It requires a longer view than most other approaches. |
| Twelve Week Transformation | People who want the entire process managed for them, with a defined start date and a defined end point. | 12 weeks, then reassessed | This program is not appropriate if you are looking for a plan to be sent through with no further contact. It requires regular communication in both directions. |
If you are still unsure, submit an application. Establishing which program fits is precisely what the consultation call is for.
Common questions
Before you apply
The questions that come up on most consultation calls. If yours is not covered here, include it with your application.
Apply for coachingHow much does coaching cost?
Cost depends on the program and its duration, so it is quoted during the consultation call rather than listed here. What is consistent is what you are paying for: individual coaching with your program reviewed and adjusted every week by the coach you spoke to. You will have the exact figure in writing before making any decision.
Do I need a gym membership?
No. A significant proportion of clients train at home. Tell me what equipment you have access to and the program will be built around it. If you do have gym access, the range of options is simply wider.
Can you coach me if I have an injury?
In most cases, yes, and the program is structured to work around it. What I will not do is attempt to treat or rehabilitate an injury, which is the responsibility of a physiotherapist or medical practitioner. If you are currently under professional care, I am happy to build your training around whatever they have cleared you for.
How is this different from a free program online?
A published program is written for a general audience and does not change. This is written for your circumstances and is revised every week based on what actually occurred: how the sessions felt, what the measurements showed, and what interfered. The ongoing adjustment is the substance of the coaching.
What happens if it is not working?
The program is changed, which is the purpose of reviewing progress weekly. If after a reasonable period I do not believe I am the appropriate coach for your situation, I will tell you directly and suggest where to look instead.
How much time does this require each week?
Three to four sessions of approximately forty five minutes, plus around ten minutes to complete your weekly review. If that is genuinely not available, note it on your application and I will give you an honest assessment of whether it is sufficient for your goal.
Free resource
A practical guide to fat loss on a limited schedule
A concise guide covering the factors that make the greatest difference when training time is limited. You will also receive a short weekly email on training and nutrition. You can unsubscribe at any time.
Enquire about coaching
Applications take approximately two minutes to complete. Places for new clients are limited each month.