What I coach
Four kinds of client, one way of working: a written plan, heavy enough to matter, checked every week.
Ways to train
In person
Online
Both
Coached in the studio
Twelve one-hour sessions in the RiNo studio, twice a week, with a written plan for the days in between.
$1,140
twelve sessions, paid up front
Two sessions a week, at the same two times
A written plan for the days between
A form video after every session
Sunday check-in, Monday changes
Every week
A week, written for you
Two or three sessions, a walk on the days between, and one message from you on Sunday. This is what a normal week looks like once we start.
Monday
Your plan for the week
Written from Sunday's check-in: the sessions, the weights and anything we're changing.
Tuesday
Session one
In the studio or wherever you train. The main lift first, then two or three accessories.
Wednesday
Walk
Your step target, and ten minutes of mobility if your hips or back ask for it.
Thursday
Session two
A different main lift. Online clients film the top set and send it.
Friday
Walk
Same as Wednesday. Most people like a long one at the end of the week.
Saturday
Session three, if you have one
Optional in most blocks: carries, single-leg work and something you enjoy.
Sunday
Check-in
Five questions and your log. I read every one and reply with the next week.
Questions
Anything not here, ask in your application. I answer those too.
Do I need to be fit to start?
No. Most people start after months or years off. Week one is about learning the lifts with light weights, and nobody is out of breath.
How is online coaching different from an app?
The plan is written for you, by me, and changed every Monday from your Sunday check-in. You send videos of your sets and I reply with what to fix.
What do I need for online coaching?
A gym with a barbell, a rack, dumbbells and a bench. If you train at home, tell me what you have and I'll write the plan around it.
Can I pause?
Online coaching can be paused for up to four weeks a year. Studio blocks run for twelve weeks and can be moved once.
Do you write meal plans?
No. We set a protein target and two or three habits, and adjust them each week. Meal plans tend to last a fortnight.
What happens after I apply?
I read every application myself and reply within two working days, either with a time for a call or with the name of someone better suited.