Your training program will include the best exercises for your unique body-type and it will be customised to fit your available training time, physique goals, current fitness levels and the training equipment you have available. I will use scientifically proven training strategies that have produced results for myself and my clients. I will also include instructional videos of all exercises and personally help you correct your technique on all your exercises (we do that through videos you upload online). Your training program will be updated and changed up whenever needed. This ensures that you get your best results.

* If you are short on time or prefer home training, I will design a 100% home training program for you. 

* You will need a minimum of 20 minutes 3 times per week to train.

Fully detailed diet plan for your body-type with foods that you like. I will base your diet plan on your age, height, bodyweight, activity levels, body-structure and current fitness levels. I will not include foods that you don't like to make the diet as sustainable as possible. For each meal, you will have multiple meal options to choose from and I will add more meal options for you whenever you need it. Re-feed meals will be included to speed up fat loss and increase dietary adherence. Your diet plan will be updated and changed up (if necessary) every 2 weeks.

*No time for cooking? Then I will set up a flexible diet strategy you can use for eating out in restaurants and at your workplace.

*Vegan diet plans available.

Your training program and diet plan will be written based on a comprehensive 6-page client assessment form that covers your unique body-type, fitness levels, training and diet history, available training equipment and time, food preferences, food intolerances, mobility levels, digestion, sleep patterns, stress levels and goal physique. This ensures that you get a plan that is fully customised to YOU.

Supplements are not a requirement, however I'll give you the most useful supplement recommendations based on your answers in the 6-page client assessment form. 

Every Sunday, I will have you input your body-measurements, bodyweight and key training stats in a shared Google Sheet. I will then be able to look at your measurements and strength stats and ensure that your plan is producing REAL RESULTS. In the case you stop seeing results (which always happens sooner or later on any plan), we will use the progress check-ins and our on-going email communication to adjust your plan together. This ensures that you WILL get results during the coaching.

24/7 Email Support and Coaching: You will have access to my private coaching email address every single day of the week. Any time you have questions, doubts or you want me to check your technique on certain exercises, just shoot me an email and I’ll reply within 24-48 hours. All replies come from me personally and NOT an assistant.