90 Day Online Coaching Package (12 weeks)
This 12 week coaching program will be completely customised to help you achieve your fitness goals. I will factor in your chosen amount of training days per week, available equipment and the exercises you are able to perform. I will help you get in great shape by building muscle and losing fat to help improve your physique.
Everyone has different starting positions and end goals which is why I will ensure to design a plan just for you based off the detailed questionnaire you will complete upon payment. You will also have weekly check ins to ensure you get the best results possible!
The training program will be personalised to your needs and will target muscle growth and fat loss, along with addressing your weaker areas. The routine will be adapted over the course of the 12 weeks to ensure you are pushing yourself to the best of your ability.
Training is key however your nutrition plays an even larger role. As the saying goes “you cannot out work a bad diet”. To make significant progress, you will be taught how to improve your daily diet and how to make it apart of your lifestyle so its sustainable long term. Remember, improving your diet is essential for fat loss and muscle building.
Bodybuilding supplements are not essential, but can be beneficial. You will be provided with a list of optional natural supplements, that may help you maximise your fitness goals.
What this package contains:
- Advice on how to create a sustainable diet with foods you actually enjoy eating.
- Motivation and someone to hold you accountable
- Unlimited online support from myself.
- I will take the guess work out fitness and will provide you with the knowledge to see results.
- Food & supplement recommendations
- Custom Training Routine
- Including sets, reps, and rest times for each exercise
- Printable workouts with space to log your progress weekly
- An area to upload video footage for me to offer exercise form improvements
- A cardio program (if required)
- Nutrition Advice
- We will review your current diet and I will explain where necessary what maybe impacting your progress and how we can overcome it.
- I will also supply recipes and meal suggestions based on foods you enjoy e.g. if you like pizza, I can give you recipes on making lower calories versions that taste great!
- Weekly Check ins
- If there are any issues you can contact me anytime during the week but Sunday’s is our set weekly check-in day, to make updates and adjustments to the plan and review the previous weeks progress
Online Coaching – Frequently Asked Questions
- Select and purchase the Coaching package
- Fill in the fitness questionnaire - the more detail the better
- I'll review the questionnaire and set up your online plan then contact you
- Start the workouts and begin getting results - Weekly check-ins are on Sundays
However, in the rare case that the majority of your current day-to-day diet is pretty poor, I will create a rough meal plan based on some foods you like for you to then follow and make changes to suit you better. I believe in having a flexible diet, so it will never be a rigid set plan that cannot be changed.
Overall, result speed does vary as its based the individual. It comes down to the persons unique starting point and whether they stick to the plan (with no sneaking off for secret extra meals/snacks or not actually training).
It really depends on you, I can guide you, motivate you and provide accountability but you'll be the one that has to do the work to see the results, but together we can make this happen.
Please keep that in mind you will need to be completely honest with me during this period in regards to following the plan provided. If you do slip up or back slide, I will need you to be 100% honest with me so we can address the problem and develop a better strategy to keep you on track :).
Sajoran 16 Week Coaching Program
I've always wanted to lose some fat and look more muscular but I struggled with sugar cravings and consistently making proper meals but through the coaching TJ gave, I've definitely improved and learnt alot, I'm more mentally and physically stronger now and most of all i've made good progress.
I'd recommend TJ's coaching for anyone that wants to make a change
Rob 16 WEEK COACHING PROGRAM
Looking at my starting picture from 16 weeks ago, I wouldn't of believed I would make progress like this and your plan was great, it never made me feel bad and we saw progress each week. I'm very satisfied - had a few online coaches before who were either strict on diet or barked when you went not according to their plan, TJ was great and non-restrictive and worked to lifestyle as well as obstacles which occurred during the process.
Rahul 12 Week Coaching Program
I've 100% learnt a lot. Thank you so much for this opportunity for real. Changed my life around and how I view health/fitness. I never would have thought I could improve my body while still mixing in a lot of the foods I enjoy by just making lower calorie versions at home. The homemade bagel pizzas are a huge winner for me.
Thanks again, will keep you updated!
Z.G 12 Week Coaching Program
I am 100% satisfied as I made progress physically and mentally while enjoying the foods I ate. It didn't even feel like I was on a diet or anything which made it easy to stick to and enjoyable. So, I am happy with the progress as not only did I lose bodyfat I gained muscle, strength and confidence plus I learned a lot about myself.
Martin 8 Week Coaching Program
I started because I was told I needed to start to lose weight to begin starting a family. I've always enjoyed doing cardio like biking but was lost when when it came to free weights and how to eat. The biggest help was learning how to improve my diet by learning to cook and eat real meals rather than snacking most the day. I've lost over 15lbs so far, this was a great jump start, as I now know how to move forward and continue to lose weight gradually and safely. Thanks a lot man
P.S 4 Weeks Comparison
I want to say a massive thank you for supporting me and giving me guidance on training and nutrition! I’ve noticed a lot of changes in my body and energy levels since starting with you!
Some words from clients
Matt Personalised Training Plan
My fitness levels and body image was in the gutter and I was at rock bottom and needed a change.
Now I already feel stronger even though its only been a few weeks. I also have noticed my posture has improved quite a lot which is the most significant change so far. I didn't expect to see changes so soon tbh.
The training plan was easy for a total novice like me to understand, he sent me free nutrition info, and it is a simple plan to follow for people overwhelmed by the gym. TJ has also responded to all my questions fast which has been really helpful and kind, and hes not made me feel like an idiot for being clueless
Naod 12 Week Coaching Program
I’ve had a different online coach before, which never went well but Tj really exceeded my expectations. I was stuck at a point and felt that I needed extra assistance to hopefully start seeing more changes in my body. So, I am very happy with my progress, my original goal was to lose fat while putting on muscle. Which I achieved throughout these 12 weeks with the help of TJ. I feel much leaner and stronger, and overall happy with the growth and progress.
Overall, I was extremely satisfied with TJ’s service. He really cares about his clients and responds quickly to any questions you might have. He really assesses your progress weekly and makes changes based off of that, he doesn’t just give you a random workout plan and diet, I was able to eat foods I enjoy by making most of them myself at home.
Chloe Personalised Training Plan
The programme is working wonders, I’m feeling the strongest I’ve ever been, I struggled with press ups before and I couldn’t get past 5 but I can now do the 17 that’s required.
I also feel the fittest I’ve been as I can also do the other navy tests, I can easily do 32 sit ups and my cardio has improved loads I can do the 1.5 mile run in 11 minutes 30 and the pass time is 14 minutes 25 seconds.
Thank you so much for helping my TJ, I really do appreciate it as you’re helping me get my dream job.
Rob 16 Week Coaching Program
Looking at my starting picture from 16 weeks ago, I wouldn't of believed I would make progress like this and your plan was great, it never made me feel bad and we saw progress each week.
I'm very satisfied - had a few online coaches before who were either strict on diet or barked when you went not according to their plan, TJ was great and non-restrictive and worked to lifestyle as well as obstacles which occurred during the process.
Rahul 16 Week Coaching Program
I always wanted to change and improve my physique but no matter how many times I tried, I didn't see results.
TJ has 100000% changed my life for the better. I'd recommend this to anyone who wants to improve themselves - especially if they struggled like myself. Though my physique has improved a lot, the real progress has been my mental strength and having self belief. This was changed by TJ's truthful bluntness which gave me the confidence to keep staying on track + push for higher weights/reps. Thus, improving my physique.
I also appreciated that TJ didn't ever tell me I need to completely cut out xyz food. Especially when I come from an ethnic background where there's traditional food at my yard often. Instead, practised moderation and making these foods with lower calories by switching out ingredients (mainly oil to spray oil and air fryer).
Now, I'm in the best condition I've ever been in my life- both mentally and physically. The difference in the feeling I have when I look in the mirror , now compared to a few months ago. I can't put it into words.
Martin 8 Week Coaching Program
Dude you gave me a chance when I was rock bottom, doctors recommended I lose weight to help my chances to have kids, and this has helped me get closer.
And I believe you saved me from getting in a bad way in life in general by helping me along on my weight loss journey.. Yeah I still have good days and bad with food. But I believe I’m winning now!
Thanks again for everything man. Them man boobs and belly be disappearing man! 🔥😊
Jake 12 Week Coaching Program
Thank you so much! I've been enjoying the coaching and I find it much more sustainable than the last coach I had. I've managed to increase my calories and still make progress!! I'm happy with how its going and I feel I will be able to maintain this plan myself past the 12 weeks. Thanks again 🙂
James Personalised Training Plan
Thanks a lot, the routine looks great. I can't wait to start, thanks for getting it to me so quickly. You've given me some great ideas for training at home.
Adheel Personalised Training Plan
Thanks for getting this to me so swiftly. The workout plan looks great, thanks for extra bits of help on what foods to eat and how to track my calories. Thanks for this TJ