In detail
I don't write meal plans. I set a protein target, a step count and two or three habits, and we adjust them every week from what you send me.
The lifting stays at the centre. Three sessions a week keep the muscle you have while the scale moves, which is what makes the change last after the block ends.
Most clients lose between half a pound and a pound a week. Slower than a diet, and you keep eating with your family.
Who it's for
Twelve weeks
People who want to lose fat without a meal plan or a month of salads.
Weeks 1–4
Foundations
Three sessions a week and a daily walk. A protein target, nothing else.
Weeks 5–8
Build
The walk gets longer, the lifts get heavier, and we add one habit.
Weeks 9–12
Test
Keep the strength you built while the scale moves slowly.
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.