12 Week Online Coaching Program

£299

Do you have a busy schedule, but also still want to look better and feel more confident in your body?

This 12-week program is designed to help you build muscle, lose fat, and feel great again…without spending hours in the gym or following overly strict diets. You can also set what the amount of training days per week will be and I’ll create a fitness routine based on your available equipment and the exercises you are able to perform.

WHO’S THIS FOR?

If you’re 25 or older, juggling a 9-5, family, and everything else life throws at you, but still want to look and feel your best, then this program’s made for you. So, if you’re done with fad diets and don’t fancy wasting hours in the gym (or at home), this is the plan for you, as it’s all about getting results without overcomplicating things.

Your starting point isn’t the same as anyone else’s, and neither should your fitness plan be. After you sign up, you’ll fill out a detailed questionnaire so I can design a program that works with your schedule, equipment, and goals. From there, I’ll guide you every step of the way with weekly progress check-ins and 24/7 online support to make sure you’re smashing it.

WHAT THIS PACKAGE CONTAINS:

  • Mobile Fitness App – Log your workouts and nutrition and more while on the move (Apple, Android or website browser)
  • Nutrition – Advice on how to create a sustainable diet with foods you actually enjoy eating
  • Progressive Workout Routines – I will take the guess work out and will guide you to see results.
  • Goal Based Training – We will narrow down what issues your currently having along with setting short and longterm goals for us to work towards.
  • Visual Progress Reviews – We will review your progress photos to ensure we target any weak areas
  • Weekly In-App Check-Ins – I will review your performance each week and make updates and adjustments to your workout plan
  • 1:1 Messenger Chat – Unlimited online support from myself. You can message me any day in the week when you have an issue or need any guidance
  • Habit and Accountability Tracking – Extra motivation and someone to hold you accountable and push you to succeed
*You must be over 18 years old

Limited Availability – Only 2 Spots Left

Description

Personalised Online Coaching Package (12 weeks)

This 12 week coaching program is fully tailored to help you achieve your fitness goals. Whether you want to build muscle, lose fat, or improve your overall physique, your plan will be customised based on your preferred training schedule, available equipment and exercise preferences. Together, we’ll help you get in great shape by building muscle and losing fat to help improve your physique and see real, lasting results

Completely personalised to you

Everyone’s fitness journey is unique, which is why your program will be designed specifically for you. Using the detailed questionnaire you’ll complete after signing up, I’ll create a plan of action in regards to your training and daily habits that aligns with your goals and starting point.

Training Program

Your plan will focus on building muscle, burning fat, and strengthening areas that need extra attention. It’ll grow with you as you progress, keeping things fresh and challenging to make sure you’re consistently levelling up.

Nutrition Guidance

We’ll work on improving your diet without overcomplicating it or completely cutting out foods you enjoy. This is about making long-term, sustainable changes that fit your lifestyle, so you’ll see results without feeling restricted. With that being said, if you’re someone that expects to continue eating out at restaurants or ordering uberEats multiple times per week and still expect excellent results, this isn’t for you. You cant out train a terrible diet, my goal is to provide balance. I’ll get you cooking and eating some good tasty high protein meals, while occasionally balancing in some of those treats you may enjoy.

Supplement Advice

Supplements aren’t mandatory, but if you’re curious, I can suggest a few natural options to give your results an extra edge.

What this package contains:

  • Key to success – I will take the guess work out fitness and will provide you with the knowledge to see results.
  • Habit and Accountability Tracking – Extra motivation and someone to hold you accountable and push you to succeed
  • Visual Progress Reviews – We will review your progress photos to ensure we target any weak areas
  • 1:1 Messenger Chat – Unlimited online support from myself. You can message me any day in the week when you have an issue or need any guidance
  • Custom Workout Routines
    • Mobile App to log your workouts and much more on the move (Apple, Android or website browser)
    • Video Exercise Tutorials
    • You can also upload videos for me to review and offer exercise form improvements
  • Nutrition Advice
    • Advice on how to create a sustainable diet with foods you actually enjoy eating.
    • We will review your current diet and I will explain where necessary any issues that may be impacting your progress and how we can overcome it.
    • I will also supply recipe 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!
    • Recommendations on natural supplements to consider to improve training and sleep quality.
  • Weekly In-App Check-Ins – I will review your performance each week and make updates and adjustments to your workout plan
    • You can message me anytime but Sunday’s is our set weekly check-in day, where I make updates and adjustments to your routine and diet based on previous weeks progress

What Happens After You Sign Up

Once you’ve signed up, here’s how we’ll get started on your journey:

  1. Fill Out Your Fitness Questionnaire
    After payment, you’ll receive a detailed questionnaire. This helps me understand your current lifestyle, fitness level, goals, and preferences so I can build a program that works for you.
  2. Your Goal, Your Plan
    Based on your chosen main goal, whether it’s building muscle, losing fat or a combination along with your long-term vision, I’ll create a phased strategy designed to get you there step by step.
  3. Get you on the Coaching App
    While mapping out your plan, I’ll also set everything up in the coaching app, so you have all your workouts, food and progress tracking tools ready for you to use. I will also give you access to a resource hub, will many videos/ebooks to help the journey become even smoother.

From there, you’re ready to hit the ground running. Together, we’ll make sure you stay on track and crush those goals!

Online Coaching – Frequently Asked Questions

  1. Select and purchase the Coaching package
  2. Fill in the fitness questionnaire - the more detailed the better
  3. I'll review the questionnaire and set up your online plan then contact you
  4. Start the workouts and begin getting results - Weekly check-ins are on Sundays
No. If you train at home that is fine, just be sure to include in the questionnaire what equipment you have available. I advise having some form of weights or resistance bands for the best results.
Yes! There are no additional payments, unless you would like to opt for extra weeks for a discounted price.
Via the coaching app, you will be able to log your workouts, add progress photos, update myfitnesspal and also upload optional training footage of yourself along with much more. Using this information, I will monitor your progress and keep increasing the intensity and making changes each week to push to ensure you're making results. Check ins are every Sunday, you'll fill in a short online form, so we can highlight any issues or areas of improvement for the following week. If you would like face to face video check ins, there is an option for this as an additional add on
Yes. This is crucial for us to stay on track with your diet along with your training performance during your coaching. For this you will need a digital mini food scale.
Completely. I will design a program that is customised to you and your goals. Together we will then make weekly adjustments to your diet and training when necessary to help steer you to succeed.
No. I'm against assigning a basic one-size fits all "meal plan", I prefer making adjustments to your current diet to help it be more optimal for results. This method allows the diet to be more sustainable long term.

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.
Typically, most people see noticeable results by week 4, whether thats visual progress or physical ability e.g. more strength and endurance during workouts.

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 following the training plan).

Ultimately, 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.
Once we hit the 12-week mark, it doesn’t have to stop there. If you’re ready to set fresh goals and take things to the next level, I’d be more than happy to keep working with you and help you crush those new targets. We can keep the momentum going!
Yes. I have now introduced a rolling monthly payment option, so you can spread the cost of your coaching over time.

*Please note, the monthly payment option is slightly more than paying the full coaching price upfront, but it gives you the chance to invest in yourself without worrying about an initial lump sum payment. The price at the time of writing is roughly £110 per month. Please contact me below for more details on this.
Yes, of course. The benefit of online coaching is its International! I've had clients from all over; UK, Europe, UAE and America. All are welcome to use this service.

In regards to the time difference, you will still be able to message me 24/7, don't think you need to wait till its "appropriate" to do to in the UK timezone. Have no worry there, you can message me at any time and I'll respond as soon as possible.
12 weeks is a great length of time to see changes, but of course it depends on your starting point and goal.

If you're honey with yourself and know you have some long standing poor habits and are fairly overweight, then you'll likely know to reach your goal you may need more time which is fine.

I have clients with BIG goals that are making steps towards it each month. Clients like these typically work with me between 9-12 months (renewals).

If you feel you may be leaning towards this option, then please let me know during onboarding, because I can then plan your training and nutrition phases with that in mind.

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 💪


Client Transformations

Nicoleta

Nicoleta 12 Week Coaching Program

Thanks so much! I am super happy with the progress I've made, I've learnt a lot and most of all I ENJOYED it.
I initially came for coaching as despite being active and exercising on my own regularly I was not seeing any improvements in my physical appearance or sports performance but now I have!

G

G 20 Week Coaching Program

Thanks for the positive and encouraging support so far, you've really helped me push myself to train harder and see changes and appreciate my progress over time. My goal was to not be too big but to get a leaner look like say Brad Pitt in Fight Club and i'm gradually getting there. Ps my gf adores my six pack now 😂 but all thanks to you man, you made it seem so easy for me to get it - now the goals to keep it!!

Sajoran

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

Sam

Sam 24 Week Coaching Program

I work a desk job and found TJ really understood how sedentary my daily life is and was able to build up achievable goals to get more movement into my day. It was all so gradual that I never felt overwhelmed. Originally, I started with the full diet and training coaching service and eventually, through TJ's advice and guidance, built enough good eating habits that I was confident enough to continue with just workout only coaching, and I've continued to see great results. Overall, I'm delighted, I finally feel more myself again. Thanks

Rahul

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

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.

Rob

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.

Del

Del 12 Week Coaching Program

I am happy and would recommend TJ's coaching. I wanted to lose weight and improve my fitness capabilities, as previously I struggled making time to eat better due to binges and also making time to exercise as I never felt comfortable in the gym. However I have managed to learn to consistently cook my own meals, and the odd times I do slip up, it no longer becomes a week long binge. I have the tools to now pick up where I left off and get back to the good eating habits I've built over this period.

Martin

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


Some words from clients

Nick

Nick Personalised Training Plan

Thanks so much for this, it exceeded my expectations and thanks so much for taking the time to ask follow up questions and really personalise it with this equipment that I have at home. All the best 👍

Chloe

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.

Matt

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

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.

Rob

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.

G

G 20 Week Coaching Program

Thanks for the positive and encouraging support so far, you've really helped me push myself to train harder and see changes and appreciate my progress over time. My goal was to not be too big but to get a leaner look like say Brad Pitt in Fight Club and i'm gradually getting there.

Rahul

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

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

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

James Personalised Training Plan (Home)

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

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

J.H

J.H Personalised Training Plan (Home)

Thanks man, the home workout you made for me has been going really well. I feel stronger now, so I'm going to actually join a gym, so I will be purchasing another for you to create me workout plan to now include gym equipment.

This coaching service is for 12 weeks but of course if you are happy with the results you can renew this when it’s over at a discounted price.
My coaching advice is given on a guidance only basis and is not prescriptive, always consult your physician before beginning any exercise or weight-loss program.

Client Transformations

My goal is to help you to get in the best shape of your life by helping you find the time to get away from your desk and hectic schedule to become more active by building a stronger and fitter you. Below are clients each with various goals they wanted to achieve, whether it be fat loss, muscle building or just feeling more comfortable and confident in their clothes.

S
Nic
Juwon
Rahul
Gabe
Rob
Z
Saro
N
D
C
U