How Does Online Personal training Work?

Online personal training is a comprehensive fitness coaching service that involves my drawing on some ten years of experience to design a physichal training program and meal planner that will help you achieve your goals and transform your body in a a timely yet healthy fashion. Your program is designed on a bespoke basis based on you providing me information about your exercise history, current fitness levels personal logistics (by way of gym access, home fitness equipment etc).

I also ask you to send over a ‘before’ style picture that allows me to gauge your current level of muscularity, body fat and of course body type (Meso, Endo, Ecto)

There is also an additional brief fitness test that I recommend you take upon sign up that allows me to make sure that your workouts are created at the right level of difficulty for you.

Your meal plan then syncs up with your training plan and each days caloric intake and macro nutrient splits reflects the training you are going to do. Caloric intake is calculated based on your height, weight, age and activity level and body type.

What do I get in my package?

Bespoke 12 week training plan – I will design your bespoke training plan from scratch with three to five days of your sign up. The program will generally be sent in 6 weeks training phases that map out linear progress as relates to the training goals you express on your training forms. Each training week will show you exactly what workouts to do, the exercise selection you’ll need as well as why this training protocol has been chosen and how it’s positioned to serve your goal.

Bespoke 12 week meal plan – Your nutrition plan is far from generic, I’m so proud of the custom meal plans on my service. It all starts with you filling out a questionnaire telling me everything you would like to achieve. From there I work out the number of calories, meal frequency and macro nutrient split that I would like to see you on.

The meals included in your plan will be selected based on your food preferences and intolerances. Where possible we will look to address any issues of indigestion you suffer from frequency as we have very advanced methods of food combining that allow most people to alleviate these unnecessary ailments.

Every meal comes with cooking instructions and a full recipe to make following the meal planner as easy as possible, even for those that do not cook very often.

We also give you the option of a simple or complex meal plan. Simple meal plans are great for anyone short on time or who would like to make things as simple as they can, there is still plenty of nutrient diversity, A complex meal plan is intended as much a meal planner as an education in healthy eating as there will be so many new foods and recipes introduced that you will be half way to being a connoisseur by the end of it! Of course all still designed to achieve your training goals in the most timely fashion.

Supplement recommendations – I’m not a huge fan of the majority of fitness and bodybuilding supplements, however there are times at which a protein shake might be a convenient way to consume nutrients when the alternative would have been a missed meal. I do believe in a lot of alternative therapies and that many health ailments can be avoided and reversed with the use of natural herbs. Where appropriate I will call these things to your attention and you will have the opportunity to discuss this with either myself or my colleague Dr. Nick Knight.

Of course I’ll also be able to recommend and advise on the use of more traditional fitness supplements like ZMA, Tribulus and creatine.

Exercise Library – As an online personal training customer, you will have full access to my video exercise library. There are over 300 exercises, short workouts and mobility drills in the library and every exercise included in your training plan will have a corresponding video with full teaching points to make sure that your technique is perfect.

Ongoing support – All online personal training customers will have full email support from my team of fitness trainers. This means you can get an email reply within 24 hours at any time on your training plan. Depending on your level of coaching you will also have unlimited email support from me personally.

As a bonus, you can also jump on our website during normal UK business hours and get your answers straight away on our live chat feature.

Educational resources – As much as I love being an online personal to my clients, its also my job to equip my clients with enough fitness knowledge and resources to be able to take control of their health and indeed that of their families. I do this by weaving fitness resources and opportunities to educate on the decisions being made on my end whenever I see them.

Skype Call (gold package only) – My gold level customers will also receive three Skype calls during the 12 week training plan. This is a great way to get all of your questions answered and gain the most comprehensive understanding if you would prefer to discuss a more medical range of topics you can can switch out your call to speak to my colleague Dr. Nick Knight.

What should I expect?

Physical Changes – Generally you will start to see significant physical changes within 4 weeks of starting your program. This can be anything from feeling a bit stronger going up and down stairs, the revelation of your abdominals or some noticeable gain in muscle size. Of course the nature of the changes you’ll observe will depend on your original training goal. But, as I mentioned it generally takes about 4 weeks to begin to see noticeable changes.

How you feel- Many customers report feeling a very a tangible increase in energy, within the first 1-2 weeks of starting their regime. This is often the result of increased activity levels and a non-inflammatory diet. Those that also read around my blog and integrate some of the recovery and mindfulness practices I recommend often experience a time of mental clarity and calmness they’ve not experienced before, not to mention a great boost in mood!

Are these ‘cookie cutter’ training plans?

Absolutely not, I take great pride in being a fitness coach, training programs are written on a bespoke basis, not generic templates, Silver and Gold level training programs are entirely customised services.

The bronze level programs are preset programs that have been tried and tested over years of application all over the world, however they are still adjusted to your personal circumstances and the meal plan is created on a custom basis.


That really depends on how close you were to your final goal when we started the training program. Some clients have achieved a great deal of progress over their 12 week course and after a brief chat at the end of their program feel confident going on to train alone. Others prefer to continue on to a 24 week training program and beyond. Again, this will depend on the level of change we need to achieve and the degree to which the coaching relationship is preferable to training alone.

What happens after my 12 week training course?

No, because each program is written on a bespoke basis I will work with whatever fitness equipment you have available to you. Where you do not have gym access and are in need of some pieces of equipment to achieve your goal, I will make those recommendations.

Do I need to have gym access or fitness equipment to use the plan?

If time is scarce and you would like an easy to prepare meal plan, just select a simple meal planner option when you receive your training forms and I will only include meals and recipes that are simple to follow and can be created quickly and with little preparation time, perfect for anyone short on time.

I don’t have much time to cook, how easy is the meal plan to cook?

If you are on a budget I can select foods and meals that will be more cost effective. This is easiest for me to do for U.K and U.S based clients as I have lived in both territories for some time, but of course I can apply the principles for shopping arrangements anywhere, just tell me the details and I’ll get it done!

I am on a budget, how expensive will my food be?




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