12 weeks minimumFat Loss
Reduce body fat while maintaining strength, energy levels and a normal social life.
View programCoaching programs
Leaner, stronger, and able to keep it.
In twelve weeks.
Your program is rewritten every week from what actually happened, not what was planned, and you leave with a written maintenance plan for the year after. The Twelve Week Transformation is the complete version. The three focused programs below are the same method pointed at one goal, priced per week.
12 weeks minimum
16 weeks minimumMuscle Building
Increase muscle mass through structured progressive training and adequate nutrition.
View program
16 to 24 weeksBody Recomposition
Reduce body fat and increase muscle mass at the same time, over a longer timeframe.
View program
12 weeks, then reassessedTwelve Week Transformation
A complete program covering training, nutrition and ongoing support from assessment through to maintenance.
View programComparison
Which program suits your situation
| Program | Best for | Commitment | Less suitable if |
|---|---|---|---|
| Fat Loss | People who have lost weight before, regained it, and want a result that holds this time. Particularly those who fall off a plan once work gets busy. | 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 | People who have been training for a year or more without visible change, people who have always been lean and assumed that was fixed, and people returning to training after time away. | 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 who are not overweight but do not like what they see, and want to lose fat without losing the muscle they already have. The scale is not the measure on this program. | 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 with a date in mind, a trip, an event, a decision to stop putting it off, who want the entire process managed for them from the first day to a maintenance plan. | 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 free 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, and nothing is charged before then.
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.
Do you coach people with ADHD?
Yes, and a good proportion of my clients have it, diagnosed or suspected. I coach training and nutrition; I do not diagnose or treat ADHD, and if you are under professional care that advice comes first. What changes is the structure: a fixed weekly review, a plan that lives outside your head, a minimum version agreed in advance for the weeks that go sideways, and no food rules that rely on willpower late at night. There is a full article on it under Learn.
What if I need to pause or stop?
The written quote you receive after the consultation sets out the fee, the duration, and how to pause or end coaching, so the terms are known before you commit rather than discovered afterwards. Circumstances change, and a program that has to be paused for travel, illness or work is handled by agreement rather than by penalty. If anything in the quote is unclear, ask before accepting it.
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 five factors that make the greatest difference when training time is limited, including what to do in the week you would normally fall off. You will also receive one short email a week on training and nutrition. One click removes you at any time.
6 of 6 places remain for October.
Apply for one of this month's places
If you have started well before and stopped once life got busy, that is the situation this coaching is built for. The application takes about two minutes, the call is free, and nothing is charged until you have a written quote in hand.