In detail
After a baby, an injury or ten years away, the hard part is knowing what is safe to load. If your doctor or physio has cleared you, we start from what your body does today, not from what it did before.
The first weeks are slow on purpose: breathing, bracing and the basic patterns with light weights, filmed so I can see what you feel. Load goes up when the movement is ready, not on a schedule.
Most people are back to a normal training week by week nine, with a plan to keep it.
Who it's for
Twelve weeks
After a baby, an injury or years off: cleared by your doctor or physio, unsure where to start.
Weeks 1–4
Foundations
Breathing, bracing and the basic patterns, loaded lightly and filmed.
Weeks 5–8
Build
Back to a barbell if you want one, and more load on what feels good.
Weeks 9–12
Test
A normal training week again, and a plan for keeping it.
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
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.
What I coach
Four kinds of client, one way of working: a written plan, heavy enough to matter, checked every week.