My 1:1 coaching service is a GUARANTEE that you will achieve exactly the results you desire. The most important thing for me is that everything we do fits perfectly not only with your starting point and goal but also with your life. I need to truly get to know you—understand your schedule, your work, your stress levels, your family situation, your concerns... You won't receive just a simple training and nutrition plan; you'll get an entire project: a roadmap, a calendar, steps to follow, sub-goals... all tailored to your life. In short, I need to be able to imagine being you to craft the plan with this level of detail.

To be clear: if you choose 1:1 online coaching, we will develop a close relationship. We will talk about many things frequently; we need smooth and immediate communication. No emails, no cold platforms. We will work through WhatsApp to address any doubts or questions at any time.

A 100% personalised workout plan based on your goals, lifestyle and nutrition needs. This plan will be created after you fill out a detailed questionnaire.

MUSCLE GAIN OR FAT LOSS PLAN:

I will create a plan for you that ensures you achieve your goals, whatever they may be! A physical transformation, gaining muscle, losing fat, improving your abilities... it's all about applying human biology to your particular case! It's about understanding what ingredients your body needs, providing them, and watching the magic happen. Your training plan will consider all your needs and particularities so that together we achieve your objectives.

HOME OR GYM OPTIONS:

Whether you have access to a fully equipped gym or prefer to workout at home, I can tailor your workout plan to match the equipment you have available. Bodyweight exercises, resistance bands and other tools can be incorporated to create an effective program.

VIDEO DEMONSTRATIONS OF EXERCISES:

To ensure you are performing each exercise safely and effectively, I will provide video demonstrations of proper form and technique. This helps avoid injuries and stagnation so you can make the most progress possible.

You will get a personalised meal plan with easy follow recipes. You can choose how many meals per day you would like to eat and what food you like and dislike and I will create your meal plan for you.

WEIGHT LOSS MEAL PLANS:

If weight loss is your goal, I'll develop a calorie-controlled meal plan tailored to your lifestyle and food preferences. The plan will include the right balance of protein, carbs and fats to maximise fat burning while curbing hunger and cravings. Yes you can even have chocolate and still lose weight!

MUSCLE BUILDING NUTRITION:

For clients focused on building muscle, I create meal plans that provide enough calories and the right macro ratio of carbs, protein and fats to support muscle growth. This includes suggestions for nutrient-dense, muscle-building foods and strategic meal timing.

CUSTOMISED SNACKS:

I include customised snack recommendations as part of your overall meal plan. The snacks are designed to fuel your workouts and cravings for the right balance of carbs and protein.

STEP-BY-STEP RECIPES:

Each meal plan includes simple, step-by-step recipes for every meal and snack, tailored to your particular diet goals. The recipes use whole foods and pantry staples that are easily accessible.

DIETARY RESTRICTIONS:

I have experience creating nutritional programs that accommodate various dietary restrictions including vegan, vegetarian, gluten-free, dairy-free and more. I ensure your meal plan is suitable and effective for your specific diet.

Our weekly check-ins with are a key part of your personalised training program. As you get stronger and fitter, your plan will need to adapt, therefore we do an update every week to make sure you are improving. If we see that you are staying stagnant, we tweak the plan and diet accordingly.

UNDERSTANDING INDIVIDUAL VARIABILITY:

Each person's body responds uniquely to exercise and dietary regimens. Factors such as muscle development rates, response to training frequency and intensity, and metabolic efficiency in converting fat to energy vary widely among individuals. Weekly reviews allow for the monitoring of these variables, providing insights that inform necessary adjustments to training and nutrition plans. This personalized approach ensures that the fitness program remains effective and aligned with the individual's physiological responses.

REVIEW PROGRESS:

We'll discuss how you're feeling, any changes in measurements or weight, and how you've been progressing with your workout and nutrition plans. This helps keep you accountable and ensure you're on track to meet your goals.

DISCUSS CHALLENGES:

If you're facing any difficulties or challenges, we'll troubleshoot issues and find solutions. This may include adjustments to your workout frequency, intensity, meal plan or other aspects of your program.

ANSWER QUESTIONS:

I'm always available to answer any questions that come up related to your workout routine, nutrition, supplementation or goals. Having someone to go to with questions keeps you motivated and on the right path.

MAKE ADJUSTMENTS:

Based on your progress and any challenges, I'll recommend adjustments to your workout plan, meal plan, macro ratios or calorie intake as needed. Your program is always evolving to keep up with your progress.

PROVIDE ENCOURAGEMENT:

Even the smallest improvements deserve recognition and praise. I'll provide positive feedback, words of encouragement and motivation to keep you sticking to your program between our check-ins.

SET NEW GOALS:

As you reach certain milestones, we'll discuss setting new, slightly larger goals to keep you continually progressing. This helps maintain your motivation and long-term progress.

PROGRESS TRACKING:

The app helps you track your progress over time through metrics like weight loss, body measurements, and photos. This helps to keep you motivated by seeing improvements that you might not have seen otherwise.

TEXT MESSAGE CHECK-INS:

I'll send occasional text messages to see how your day is going, ask if you're on track with your meal plan and workouts, and offer encouragement to keep you motivated. These brief check-ins help keep you accountable on a daily basis.

PUSHING YOU TO YOUR GOALS:

I won't let you make excuses. I'll push you to follow your workout plan and meal plan as designed, tackling challenges head-on so you reach the results you want. My role is to provide the accountability you need to succeed.

FOLLOWING UP ON ISSUES:

If you mention any challenges during our weekly check-in, I'll follow up in the days after to see if you were able to overcome the obstacle or if we need to make adjustments. I ensure there are no lingering issues holding you back.

CHECKING WORKOUT LOGS:

I'll occasionally review your workout entries to ensure workouts were completed as planned. This helps maintain your consistency.

ENCOURAGEMENT WHEN YOU STRUGGLE:

Even the most motivated people have setbacks or days they don't feel like sticking to their plan. I'll provide reassurance, remind you of your goals and motivate you to bounce back and get focused again.

Macronutrients 101:

I teach the basics of proteins, carbohydrates and fats - how much the body needs, what foods contain them, and their impact on health and fitness goals.

Nutritious Meal Planning:

I provide examples of healthy, balanced meal plans and explain strategies for planning nutritious yet tasty meals. Cover meal prep tips and tricks.

Smart Snacking:

I give ideas for snacks that provide needed energy and nutrients without excess calories and explain how to choose and prepare healthy snacks.

Understanding Food Labels:

I explain how to read and understand nutrition labels to make smart choices when shopping for food and cover important terms and information to look for.

The Importance of Hydration:

I discuss how water impacts health, exercise performance and weight loss and provide guidelines for determining optimal water intake based on factors like age, sex and activity level.

Healthy Substitutions:

I give ideas for swapping unhealthy ingredients for healthier alternatives in cooking and baking and cover tips for reducing calories, fat and sugar in recipes.