How Much Does It Cost?
Online Coaching is between £75-200 per month, and is paid with a month by month rolling contract.
Can I Cancel?
Yes, there is no longer a minimum contract so you may cancel whenever you like. The only thing I ask is that you let me know!
What's The Difference Between The Standard, Premium & Ultimate Packages?
The amount and speed of the support provided to you.
The Standard option is limited to email contact. The Premium option includes Skype support and finally the Ultimate package includes personal access 24 hours a day via Whatsapp or Text.
All packages include all Training and Dietary needs as well as access to our private Facebook group.
In my experience, there is a correlation between the amount of contact we have and how well you do, so if in doubt about which package is right for you, air on the side of caution.
What Do I Have To Do?
You need to be willing to track your food intake, record your workouts in the spreadsheets provided, weigh yourself daily, pay attention to the amount of steps you hit, take pictures of your progress and check in with me at least once per week.
If you can do or are willing to do all of the above, you qualify as a good online candidate.
What Can I expect to achieve?
There's the million dollar question isn't it?
You get out what you put in, as the old saying goes. If you really want to, you can achieve almost any physique that you want, no matter your starting point and if you don't believe that, here's an example of someone I helped go from morbidly obese to stage ready.
The reality is that given enough time and effort, we can get you wherever you want to go.
But I like to work with specifics as a Coach.
So for weight loss, if everything is going well, we can expect you to lose around 0.5-1% of your bodyweight per week. It's then a case of time and consistency from there. Of course this relies on the assumption that you're behaving in a manner that will elicit these results. If you're exceeding your calorie targets, missing workouts and failing to hit your steps, it is going to take us longer to get there.
To give you an idea of the kind of results you could achieve (or possibly exceed) click the links below:
Weight Loss Clients - Prep Clients
What support do you get?
There is as much email contact with myself as you need to answer every question you have. I endeavour to get back to all emails within 24 hours and succeed with this 95% of the time.
It really doesn't matter how silly or simple you think your question is, my job is to help you feel as confident as possible with what you're doing. I want you to understand why I recommend everything I do and will always explain the reasoning behind such recommendations.
You have access to a private Facebook group with my other Online Clients, where we share each other's successes and try to learn from our failures. This is not a judgemental group, it is a supportive one. These are your teammates and, like all good teams, we win and lose together.
I post daily with tips, tricks and silly memes as well as more detailed Q&A's to help make sure you guys know what you're doing and that you genuinely feel cared about.
If you're on the Premium Package, you also have access to myself via Skype (or a coffee if you live in London) where we can flesh out any of your questions or problems in more detail.
Finally, if you're on the Ultimate Package, you have access to me 24 hours a day via Whatsapp, Text or whatever format works best for you. If you're freaking out about something and need reassurance, I'm only moments away and that can be the difference between binging and not binging, success and failure. Basically, whatever you need, short of a back rub, and I'm here for you.
Is It difficult?
It's simple but it's not easy.
And that's because I cannot make you do anything, I merely suggest the best course of action for you to achieve your goal., but ultimately, you are the one who has to do the work.
I will work with you to make it as easy as possible for you to succeed. This can be as simple as adjusting the exercises you perform to ones you feel more confident with or that you have better access to.
There are almost always different roads you can take to get to the same outcome. My job is to present you with the options, your job is to pick the route that seems best suited to you and then to walk down it.
For example, when losing weight, we have three options.
- Reduce calorie intake
- Increase your step count
- Add cardio
All three of those choices potentially lead to the same outcome - weight loss. But the option that is best suited to you will depend upon how many calories you're already eating, how many steps you hit in a day, whether we're doing cardio already, how much time you have available in your week and personal preference.
For example, if you're eating 1,900 calories, training 6 days per week and hitting 10,000 steps, it may make the most sense to reduce your caloric intake. Your activity level is already quite high and you may not have enough spare time to realistically add more steps or cardio in.
But if you're eating 1,200 calories, training 3 hours per week and hitting 5,000 steps per day, we may decide that you're better off adding in more steps or training, as your calories are already quite low.
The outcomes are the same but the path we decide to take depends as much on your lifestyle as what science tells us is best. A good coach should always blend best practice with the practicality of the person in front of them. Remember that always good is far better than sometimes perfect.
What if I'm struggling?
Please talk to me.
The worst thing you can do here is to go quiet and ghost me as I then have no ability to help you.
I'm not here to bollock you, I'm here to support you. Shouting at and berating someone for not doing well enough doesn't help the vast majority of people (though there is a small percentage that it does - think army types).
Telling someone off rarely stops them doing dumb things, it just stops them telling me they're doing dumb things, and that doesn't help anyone. So talk to me and let's work together to come up with a plan and some strategies that can make it easier for you to succeed.
I promise I will do everything I can to help you.
Do I have to have experience in the gym?
No. You can be a complete beginner. As long as you're ready to learn and want to be better, the exact level you start at really doesn't matter. Much like the weight loss example from earlier, it may take us a little bit longer as you have more to learn but it's completely doable. The only thing a coach ever wants from a client or an athlete is their effort. If you give me that, you'll always have my respect.
How long DO I have to spend in the gym?
On average, most sessions will be around an hour. As you become more advanced, these may become a little longer, say 15-30 minutes more. Whereas a beginner may find that they can finish their sessions in only 40 minutes.
Again, this is something that also depends on the time you have available.
How many days Do I need to train per week?
I will always work with the time you have available but here's what I recommend for most people looking to achieve a result:
- The Bare Minimum - at least 3 days per week
- For Lifestyle Change - at least 4 days per week
- For Transformations - 5-6 days per week
I find that people generally do better when they train more days than they don't. Doing something more frequently not only provides a greater training effect but it also engrains it into your lifestyle that much faster.
I also think there is something to said for a period of intense focus when starting out, that really helps you get into something. To use an example, I play Bass Guitar and Guitar, and have done since I was 13. For quite a while I wasn't very good and as a result I didn't practice very much. And because I didn't practice very much, I never actually got any better. Probably because it wasn't very rewarding and was therefore quite frustrating.
You can see the point I'm about to make, can't you?
It wasn't until I genuinely played every day that I started to get better. And of course, getting better encouraged me to keep going and to play more, and so that circle reinforced itself. But if I hadn't put in the initial focussed work I would never have developed the skills needed to enjoy playing the instrument.
An aggressive focus can be used to develop the techniques needed to sustain a more reasonable approach later. After all, the danger with doing something infrequently is that it can make it too easy to feel like you're getting nowhere. You need to acquire the skills and engrain them before you can play just for fun.
Can I Do This At Home?
You can but the results tend to be slower.
Unless you happen to have a very well kitted out home gym, it is much harder to progress home workouts. With a gym, we can incrementally add 2kg at a time and work our way towards success. With a home workout, we often have to make larger jumps in weight or the difficulty of movement than we'd like.
Going from Kneeling Push Ups to Full Push Ups is much, much harder than going from 10 - 12kg DB's for example. Going from being able to do no Pull Ups to doing one is much, much harder than adding 5kg to a Lat Pulldown.
Home workouts tend to be more repetitive as we have less exercise variation available to us. If we are going to do home workouts, I strongly advise getting a good set of Kettlebells, Mini-Bands and an Abs Wheel. We can add to these of course, but I've achieved pretty good results with nothing more than those few bits of equipment.
The final problem with home workouts is one of mentality. For many of us, home is where we switch off and relax or spend time with family. It's not where we sweat and suffer! And this can make it difficult to focus in the same way. Again, I have a few clients who've done well with home workouts, but they're in the minority. As an example, think of how many people buy a multi-gym or a treadmill that becomes a coat rack after the first 2 weeks.
The above issues aren't insurmountable, but I do believe you will be much better off with access to a gym.
What If I don't know how to perform an exercise?
If you're unsure of how to perform any of the movements in your program I will link you to videos demonstrating the correct form. I regularly put up exercise breakdowns where we look at how, why and what we're training when using different moves. Finally, we can also have you film yourself performing the exercises, send them over and I can then break down your technique and offer any corrections and/or correctives to make sure you're doing it perfectly.
I have injuries, can I still do your program?
Almost universally yes. Unless you happen to be in a full body cast and physically can't move, we can find a way to train and improve you. Injuries are part of life and happen to the best athletes in the world, let alone the rest of us. They mena we have to work sensibly of course, but we can and should work focus on what you can do more than what you can't.
Is there an age limit?
Nope, I've worked successfully with people from the age of 14 up to 85. Provided you're ready to make some changes and do the work, your age doesn't matter.
Is the diet restrictive?
Not at all, there are no foods that are off limits to you unless you're allergic to them. A diet is about what you eat, not what you don't. We call this an inclusive not an exclusive approach. Of course, this doesn't mean you can mainline chocolate and wine while paying no attention to your diet, but it does mean we can include both of those things within the overriding context of your diet as a whole.
In other words including some junk alongside the fruits, vegetables, lean proteins and water can help us stick to and enjoy our dietary life rather than wishing it would end.
Do I have to food prep?
No. Provided you meet your calorie and macronutrient targets, the exact foods you choose to eat do not matter. Food prep can make it easier to hit those targets, and so is a useful strategy, but it's not essential. The reason it's useful is simply because the world we live in wants to make us real fat, real quick - in scientific terminology we call it an obesogenic environment. Finding good, nice tasting low calorie meals on the go can be difficult as we're surrounded by doughnuts and chocolate bars, but that doesn't mean it's impossible. I personally use a roughly 50-50 split between meals I've prepared myself (breakfast and dinner) and food bought on the go (lunch and snacks). The ratio you use is up to and your lifestyle. Provided it fits your targets, you're good to go.
What If I'm a really picky eater?
Pretty much the same as above. There are no foods you have to eat because there are always alternatives. Again, this doesn't mean you will be eating the exact same way you have been, or there would be no need to change, but you defintiely don't have to just eat chicken or broccoli.
Do you work with vegetarians and vegans?
Yes. Generally it's a little harder to hit protein targets but it's 100% completely doable.
What If I'm not computer savvy?
Well this is the 21st century and you're talking to an Online Coach so...
Honestly if you can work a smartphone and a laptop you'll be fine, and if you can't you've got bigger problems than I can solve!
Can I Do This If I'm Pregnant?
Absolutely. We would suck as a species if we ceased being able to do anything for 9 months every time someone got pregnant. Regular exercise is good for both you and the baby.
That said, some common sense is useful here;
- Not pushing yourself to the point of death is good advice; if you run out of oxygen, so does the fetus.
- Your centre of gravity changes the further along you go, which means you may have to pay a bit more attention to certain movements.
- Don't take up combat sports like fighting wild bears or entering the octagon.
- If you get too hot, this can be detrimental to the baby too, so avoid training in the desert.
Check with your Dr whether you're a high risk pregnancy just to make sure, but exercise is almost universally good for you and your child.