If you’ve ever wondered how this whole online coaching thing works, then I got you covered.
I created a presentation taking you ‘behind the scenes’ so you know what to expect when you become a client and how we’ll work together to help you get to your goals as effectively as possible.
Watch it here:
(If you’d prefer to read, check out this doc.)
1. My requirements for the clients I work with
The Physiqonomics online coaching program is for:
- Men and women aged 25-60. (If you’re a few years younger or older than this, that’s fine.)
- Must be willing to track macros and calories. This is the most effective way to get results. Eventually you can learn how to stop tracking but at the start, this is a must. As I’ve said before: calorie tracking is “training wheels” for your nutrition.
- Must have some experience lifting weights. You don’t have to be super advanced, but you aren’t a beginner either and have some idea of how to navigate the gym and weights.
- No major injuries or illnesses: I’m not a doctor, therapist, or injury specialist. I specialise in helping healthy individuals look better naked through losing fat and building muscle.
- If you’re going through a period of time that’s extremely stressful, I can’t work with you right now. I would suggest taking some steps to lower your stress levels and applying later down the line. (If you’re not sure what qualifies as ‘extremely stressful’–drop me an email and we can discuss.)
2. How the plan is tailored to you
After you sign up, you’ll be required to fill in a client questionnaire form. This form will help me learn more about you and your likes/dislikes both in terms of your training and your diet.
This will then arm me with all the knowledge I need to design you an effective program that gets results. Notably:
• Diet
You’ll be provided with a diet plan that includes all the foods you enjoy–so no matter your diet preference, I gotchu. There are no food restrictions or wacky and complex protocols.
This will ensure that you can lean down effortlessly without losing your mind or hating every moment of it (totes not cool for successful results).
All you require is a smartphone and a calorie tracking app and you’re good to go.
• Training
You will be required to strength train at least 2x/ week. This will mean you build lean muscle and increase your strength while stripping off stubborn body fat.
Strength training will also help preserve your metabolic rate as you lean out.
As for cardio? You don’t have to do it–I know, HOOR-FUCKING-RAY. No more endless hours of slaving away on the treadmill.
The only ‘cardio’ I’ll have you do is daily walking. Walking is low-intensity, so it won’t stimulate hunger and will also help with recovery from your strength training. Plus, walking has like a gazillion health benefits and stuff. Y’know, if you’re into the whole living longer stuff.
(Of course, if you enjoy other forms of cardio–you’re more than welcome to continue.)
• Tracking and accountability
This is the ‘secret sauce’ of fitness success. When you become a client, you’ll be provided with a tracker sheet. You’ll use this to track your weight, body measurements, progress photos, and even progression in the gym.
Then, once a week, you’ll check in with me and I’ll take a look at your data points and provide my feedback. And if need be, make adjustments to your diet and training to make sure you’re always making progress and not plateauing.
This means no more stressing out over your plan, you have an experienced coach in your corner to handle all that for you.
You just show up and execute the plan; let me worry about everything else.
3. My 24-hour rule
You’re welcome to email me any and all questions, but I read and respond to all client emails every day at 11 am (GMT). If you email me outside of this time, unless it’s really urgent, I won’t reply until 11 am the next day.
This means that if you send me an email, and I respond to it, and you email me back straight away – I won’t reply until 11 am the next day (unless it’s super urgent; which, from experience, it seldom is).
There are important reasons for this:
- I want to give your email response the utmost attention and answer it as thoroughly as possible. To do this, I like to sit down in a quiet environment and spend my time answering client emails. I refuse to disrespect my clients by answering their emails on the go and giving them a less than adequate response. Fair, no? (Besides, I don’t keep apps on my phone, yes, including email. What? Don’t look at me like that.)
- People are supremely frivolous with emails. Because email doesn’t cost anything to send, people will send emails all day long without thinking. The 24hr rule forces you, the client, to stop and ensure the email you’re sending covers everything you want to ask.
Is my style of coaching right for you?
I work with clients 1-on-1 via email. You also get access to my mobile number, so you can contact me with questions whenever you like. But the actual coaching happens via email.
There’s an important reason for this: Any conversation we have via email is saved in text form that you can reference. If I ask you to do something or make an adjustment on the video call and you forget, you will likely email me to double-check, which creates more friction. With email, everything is easily accessible.
Second, this allows for a seamless experience. If you’re travelling, you don’t need to carve out time for a call. You can check the email and respond when it’s good for you.
Note: There is an option for monthly calls. More details about this will be in the email I send you once your coaching application is accepted.
Frequently Asked Questions
1. How much does coaching cost?
I only discuss pricing after I’ve reviewed your application, ensured we’re a good fit, and that I can actually help you achieve your goals. But please remember that you get what you pay for. I have over a decade of experience (both in-person and online) and a proven track record with clients. You’re not paying me just for a nutrition and training plan; you’re paying for my years of experience helping people just like you get results.
2. What coaching packages do you offer?
I offer two coaching packages:
- Training + nutrition coaching: where I handle both your nutrition and training programming.
- Nutrition-only coaching: I only handle your nutrition.
Full details of what each package entails will be discussed when your application is approved and we start the discussion for coaching.
3. Will you give me a meal plan?
No. I provide clients with macro and calorie targets and meal templates to help them understand how to create their own meals based on their own personal preferences, likes and dislikes using the numbers I’ve prescribed.
4. How does payment work?
Money is taken from your account once per month. I use Stripe to handle all payments.