Training

Your training program will be unique to you, just as your goals are. No two bodies are the same, so no two people should be training in exactly the same way if they want to see optimum results. When creating your program we will take into consideration your:

• Goals

• Training experience

• Preferences

• Schedule

• Strong and weak points

Your training will be progressed on a weekly basis at an appropriate rate to see sustained progress. You will learn how to implement key principles such as progressive overload in order to achieve this. 

Just as important as how much you're lifting is HOW you are lifting it. The art of bodybuilding is making your muscles do as much work as possible in order to make them grow as much as possible, so we'll also focus on the quality of your lifting as well as the quantity. 

You will have access to my library of form tutorials which show the correct way to perform each exercise, both in regards to safety and getting the absolute most out of each exercise. You will also be encouraged to send videos of as much of your lifts as possible in order for us to personally analyse your form. 

Nutrition

In the history books are the days that we believed we had to eat boring foods in order to be healthy or in shape. Just like your training is unique to you, so is your nutrition - no two people require exactly the same amount of calories, macros etc. in order to realise their goals, nor do they have the same tastes or preferences. Your nutrition coaching will include

• Calorie and macronutrient (protein, carbs, fat) targets

• Flexible meal plan

• Example days of eating

• Access to hundreds of simple, tasty and healthy recipes, all of which can be personalised to your individual needs

• Learning the best and easiest ways to cook common foods

I do not believe in traditional meal plans as they are too rigid, boring and don't allow for any flexibility when life inevitably gets in the way. What happens when you're on holiday, you're out to eat with friends, or you just can't prepare the food for yourself for whatever reason? My alternative is flexible meal plans. Instead of telling you exactly what to eat at each meal, they'll give you a selection of options all of which will satisfy your needs for that meal. They will still provide you with the structure and guidance of how to actually go about achieving your daily targets, but will not take away from your ability to be flexible. Flexible meal plans will give you the tools to allow you to fit your food into your targets wherever you may be. 

Your nutrition won't only be focused on calorie and macronutrient goals, but also making sure you get enough vitamins and minerals in order to feel and operate at 100% of your potential. A car needs petrol to get from A to B, but formula 1 cars don't run on the same petrol as your sister's Fiat 500. In the same way, the quantity of the food you eat (calories and macros) is what gets the job done, but the quality of the food you eat is what allows your body to operate at peak performance. 

Lifestyle

An impressive physique isn't built overnight, it takes a long time giving consistent effort to achieve. It is about prioritisation and optimisation of routines. From here we can build habits which will become the building blocks of success. Your fitness and nutrition needs to become a part of your lifestyle in order to make the process seamless and efficient.

This doesn't however mean doing whatever it takes to get the best results possible, no matter the cost. The most important thing that our routines need to ensure in order to reach our goals is consistent adherence. To achieve this they need to be realistic, flexible and enjoyable. 

Whilst fitness does need to be an important part of our lifestyle, we do still have lives outside of fitness. Therefore we need to be realistic in how much we can commit to our goals without it taking away from other important parts of our life (social life, work, family commitments etc). If we over commit, not only will this take away from other aspects of our life that are important to us, but it will greatly increase the risk of 'falling off the wagon' so to speak. 

Our routines need to be flexible so that when life does inevitably get in the way, it doesn't throw us off and cause us to lose the progress we've already made. We will be ready to handle any complications and set backs and to adapt to them accordingly. 

Lastly, it needs to be enjoyable so that we actually have the motivation to do it, and we also maintain a fulfilling lifestyle meanwhile. The best way to improve your motivation levels is to increase how much you enjoy your routine. If you're not convinced of the importance of enjoyment, consider this:

Enjoying training -> harder work -> more results -> more enjoyment 

There are many lifestyle habits that will assist you in achieving your goals outside of training and nutrition, so we'll discover how to optimise these in a way that suits you.

Accountability

One of the main road blocks when striving to achieve your goals is having the motivation to stay consistent. Not only will you receive tailored programs that you will enjoy sticking to, but you'll also have me as your coach keeping you personally accountable. If you aren't giving the level of commitment that you are capable of, you best believe I'll be checking you on it.

You won't be on this journey alone, I'll be with you every step of the way. I'll be there to work through what's not working for you, and I'll be there to celebrate your wins with you.

I'll be with you through every step of the process. Whether you're unsure how to perform an exercise at the gym, what to have for breakfast, how to navigate a night out drinking with your friends or how to go about preparing your food to take to the office, I'll be just a message away to guide you through. 

WHAT'S INCLUDED

I like to break down fitness into three categories: training, nutrition and lifestyle. No one of these can be allowed to reach its full potential if the others are not kept in check, so each needs to receive just as much focus as the others.

WHY DO I NEED AN ONLINE COACH?

Imagine starting a new job that is completely unfamiliar to you and you’re given no help or teaching on how to do it, and you’re the only one doing it. You may work it out eventually, but it could prove to be a long, stressful and lonely process, and you’d likely pick up plenty of unhelpful habits along the way without even realising it. Now imagine you start a new job and you have an industry expert showing you what to do every step of the way. They teach you the ins and outs of how to do it, they answer any questions you have no matter how insignificant they may seem, and they get you back on track any time you sway from your path. This is how I compare training on your own and training with a coach. It’s not impossible to do it alone, but it’s a hell of a lot easier to have an expert teach you the exact way to do it to maximise your output in the most efficient time frame. 

Here are what I consider to be the main benefits of having an online fitness coach:

1. Expertise - you will be given the exact strategies and techniques that need to be implemented in order to achieve your personal physical transformation goals. No guess work, no getting to the gym and thinking about what you should do next, no wondering what kind of meals you should be eating, no wondering why you’re not seeing progress and no trying out every different plan known to man before you figure out what might work. Every aspect of the plan to achieve your transformation is taken care of, and all that is required from you is the effort to see it through.

2. Accountability - Having an online coach means that you aren’t on your journey alone. Doing something alone is always infinitely harder than doing it with support. The majority of people are on a constant rollercoaster of staying consistent for a while, and then falling off track for a while. It’s so much easier to skip a workout or order a takeaway when you can’t be bothered to cook when you have no one to answer to. Having someone to report to means that you aren’t the only one that you’re cheating if you don’t do what you’re supposed to, and will make an incredible difference in your execution and results.

3. Cost - one month of TMLIFTING online coaching is the same as a very small handful of averagely priced personal training sessions. So for around the same price you could have 1 hour of your week taken care of with a personal training session, or every single hour of your week taken care of with online coaching (168 hours, if you’re wondering).

4. Flexibility - your training and nutrition plan is built around your schedule, not the other way around. You put in the work entirely on your own time, which is especially useful if you have an irregular or unpredictable schedule. Not only this but your workouts are designed to fit into the time that you have available for them, and you also have the freedom to workout wherever you want/need to, not just the gym that your personal trainer happens to be affiliated with.

4. Lifestyle - transforming your physique isn’t about having one good workout, it’s about modifying your lifestyle and behaviour in a way that is conducive to what you are looking to achieve. A great physique is built from consistent training, diet and lifestyle routines performed week after week and month after month. Even if you wanted to hire a personal trainer for every single workout that you do, not only would this be incredibly expensive, but what you do in the gym is only half of the battle, and what you do outside of the gym is just as (if not more) important in achieving your goals. With an online coach you have ongoing support whenever you need it, not just scheduled sessions. Life doesn’t happen to you in ordered scheduled sessions, so neither should your coaching support.

What all of this really means though, is that it gets you results. You don’t have to spend years figuring out how the body works and responds to diet and training before you eventually may or may not see a positive physical change. Hiring me as your online coach sets you up to achieve your goals in a vastly quicker time frame than if you were to go it alone.

ONLINE COACHING

It's time to make your goals a reality.