Approach
What coaching focuses on
Not a programme to follow for a few weeks and then leave behind. The work is aimed at what you still do once nobody is checking.
This page is the structure. For what the coaching actually covers day to day, see what wellness coaching involves.
The stages
Assess, personalize, transform, sustain
Assess
We start with where you actually are — your routine, your training history, what you eat and what you want to be able to do.
Personalize
Nutrition and training built around your life, your preferences and your schedule rather than a template.
Transform
Weekly calls, progress tracking and adjustments as your circumstances and your body change.
Sustain
The habits and the understanding stay with you, so what you have built holds once the coaching finishes.
What it rests on
Three principles
Evidence-informed decisions
Recommendations follow what the research supports, and where the evidence is genuinely unsettled, you will be told so.
Sustainable habits
The measure of a change is whether it survives a difficult month, not whether it works for a fortnight.
Education and independence
The aim is that you understand your own health well enough to make good decisions without needing to ask.
What gets measured
Adjustments follow evidence
“Personalised” means nothing unless something is being observed and something changes because of it. These are the inputs a weekly review actually uses.
None of it is a diagnostic measure, and none of it is used to assess a medical condition.
- The session log
- Weights, reps and sets as they actually happened, session by session. Progression is set against what you lifted, not against what the plan hoped for.
- Weekly check-in
- Body weight, how training went, how you slept, energy, and anything that got in the way. Five minutes, once a week, in the app.
- Body weight trend
- Read as a trend across weeks, never as a single reading. Day-to-day weight moves for reasons that have nothing to do with fat.
- Sleep and recovery
- Hours slept and how recovered you felt, tracked simply. Where your phone already records it, it can be synced rather than typed.
- Daily activity
- Steps and general movement outside training, because most of the day is not the hour in the gym.
- What you tell me
- A private message thread. The context that never appears in a number is usually the thing that explains the numbers.
A week where the log is empty and the check-in says the week was difficult is a different problem from a week where everything was logged and nothing moved. The adjustment is not the same, so the information has to be there before the adjustment is made.
Why this order
Sustain is a stage, not an afterthought
Most coaching stops at the third stage. The programme runs, the weight moves, the term ends, and what happens next is left to the client — which is why so many people arrive having done this twice already.
Assessment comes first because a programme built without it is a template. Personalisation is second because the plan has to fit the week you actually have, not the week a plan assumes. The third stage is the visible work. The fourth is the point: by the end you should understand why each piece was there, so you can keep the parts that matter when nobody is checking.
That is also why the coaching runs in terms of twelve weeks or six months rather than by the session. Habits that survive a difficult month need to have met one.
See whether this fits
Start with a short application about what you are working towards.