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12 WEEK GYM
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Click on your preferred option above to follow steps to your set up process.
Once you have finished a program it will be cancelled or you can sign up to another
Once you click this you will go through the set up process
Please note this is NOT coaching.
This is for you to gain extra help with training and hit your nutrition and goals.
Q: Its the end of 4 weeks, where is my new program?
A: I will always have your new program ready/ do not stress or doubt me. Trainerize does not allow you to see your program until Monday usually, that is why you can not see it. I promise it is there ready for you.
Q:Do I check in with you?
A: You will have a notification on your calendar to update body stats and upload photos. I will not be checking in with you. This is a check in with yourself.
Q: How can I keep accountable?
A: This ultimately comes down to your effort to make the most of your program.
Q: How many days of workouts are included in the program?
A: There are 4-5 training days per week with an optional 5th-6th day. I suggest step targets and cardio too in the training guide.
Q: What is the workout split?
A: It is an upper/lower split.
Q: Is this program customised?
A: No it is not, as mentioned this is designed to get you results and based on how I train, previous experiences with myself and clients over the years.
This program is designed for fat loss and building muscle, also overall strength, health and lifestyle change. To determine muscle gain or fat loss outcomes, this comes down to your nutrition.
Q: Is there a nutrition component to this program?
A: Yes, you will receive a code in your training guide to access the calorie calculator along with information on how to set your macro targets. This is not coaching but a great place to start.
Q: Is there a start up fee?
A: No :)
Q: Will you still charge my account after I finish?
A: No, these payments will be automatically stopped.
Q: Can I still be on your waitl ist for 1 on 1 coaching while I do this program?
A: Yes of course, please let me know. I designed this to help you all earlier rather than sitting on my wait list, this is designed to help you to be productive towards goals and get a taste for the app you will be using with me for 1 on 1 coaching.
Q: How can some people gain muscle on this program and some people lose fat? How can it target different goals?
A: This comes down to your food intake, eat in a surplus (more calories in vs out) to gain muscle, eat in a deficit (less calories in vs out) to lose body fat. It comes down to energy balance. Details for structuring your food will be in my nutrition guide available for purchase. When losing body fat there is no need to change training from when you are trying to build muscle...your aim is to still keep strength and train the exact same to retain as much muscle as possible therefore training stays the same.
Q: I am a beginner can I do this?
A: Yes you can, there are video demonstrations and plenty of information provided in my guide to read through. Another option may be to get a PT once a week to practice technique if you like.
Q: Hip Thrusts are awkward, do I have to do these?
A: You can use some substitutions however they are highly beneficial so I really recommend doing them and using the hip thrust pad to help. No one is watching you in the gym, we are all there too busy focusing on ourselves and this is a very popular movement, I promise its worth it.
Q: Why is there not much exercise variation week to week?
A: Changing exercises too much is more than likely to decrease chances of progression and achieving body composition goals. Its important to focus on these certain movements and practice getting stronger and better technique on them over the weeks. Every 4 weeks your program will change but a huge focus will always be on the similar compound lifts. These are what I call 'bank for your buck' movements as they are easier to get strong at and target more than one muscle group.
Q: I am not sore, this program isn't working?
A: Being sore is not an indication of a better workout, its actually not great to be sore. Not being sore means you recover quickly and are adapting, getting stronger which is a good thing, our goal. Being sore is not needed to achieve muscle growth or fat loss.
Q: I am getting sore, should I skip training?
A: This may be more common at the start of your program however you should adapt to training stimulus over time.
Foam rolling and stretching can help this. If you have difficulty performing the movements because you are too sore then do not train, take a rest and recovery day. A rest day is better than injuring yourself. If you are not that sore then yes you can train just make sure you warm up well.
Q: Am I progressing?
A: Making sure to track body stats and photos in the app will help with this. I am not a huge fan of the scale and remember this program is not designed to get weight off its designed to gain or retain muscle and lose body fat. Its important to remember the scale will no always reflect fat loss, so many processes in the body determine the weight on the scale and if you are adding muscle but dropping body fat at the same time, generally the scale will not change or even increase slightly. The best thing to do is have many variables of measuring progress like photos, wait measurements, clothing, strength gains.