What happens after I fill out a registration form?

I will email you within 24hrs with any further questions I have and outline the payment options.

Once I receive your initial payment, allow 24-48 hours to receive an automated email to create a password and log into the app to view your nutrition plan and/or training program.

I will also email you with other necessary information and we book in your initial phone or Zoom call to go through how everything works, how your customised plan with help you achieve your goals, how to use the app to log your nutrition and/or training, and answer any questions you may have.

Why is there a 12 week minimum commitment?

12 weeks is the minimum amount of time required to see measurable body composition changes, this timeframe allows your body to adapt to the training stimulus and nutritional adjustments. However, you will experience the benefits of weight training and/or your nutrition plan after just one week of adherance - e.g. improved energy levels, better digestion, enhanced mood, and a greater sense of well-being. Each program I design involves significant time and effort, with comprehensive pre-planning for your initial 12-week phase. I require all clients to also make a financial commitment to the 12 week minimum period, which ensures dedication to the process of achieving your goals.

Can I pay upfront instead of via direct debit?

Yes you can. After receiving your application form, I will provide a breakdown of the payment options which are typically by weekly direct debit, month-to-month, or 12 weeks up front with a discount.

Are your services available face-to-face? 

Yes, I work out of Body Temple located in Southport, Queensland, Australia. Check-ins can be done face to face including body fat testing. Training sessions are an additional cost however, please contact me for prices and refer to the 1-1 sessions page for more info.

What app do you use to log workouts, nutrition, and message you if I have any questions?

I use Kahunas, which is free to download. This is where you access everything, track your progress, upload progress photos, training videos for technique reviews, as well as message each other for ongonig support and guidance.

How do check-ins work?

Check-ins are done conveniently in the app.

For the nutrition & training coaching, and nutrition coaching options: Simply complete and submit a check-in form to provide me with all the data and info required to make any adjustments to your plan. I check your nutrition log/compliance, and/or your training log and respond to you via the messenger section of the app with feedback on everything. If any training videos are supplied, I review these. Practical advice and guidance is given so that you are all set for the weeks ahead till your next check-in. NOTE: I am more than happy to do a check-in phone call in addition to you submitting a check-in form every 2 - 4 weeks.

For the training coaching option: 6 weekly check-ins are done via the messenger section of the app (no check-in form required) or via phone call.

Do I need weight training experience?

You do need some basic experience of at least compound exercises such as deadlift/romanian deadlift, barbell squats, seated or smith military press, bench press, and leg press. Your program will be customised to your experience level and strength level. Programs are not suitable for anyone with no weight training experience at all.

Do I need a gym membership? 

Not necessarily. You can train at gym, but you will need at least a barbell, a bench (adjustable ideally), a squat rack, plates and dumbbells. If gym access is feasible, I recommend a gym membership for access to more equipment with heavier weights and a wider range of exercises for your program.

Do I need to do any cardio? 

Other than walking, no. I advise against any intense cardio and long durations of steady-state cardio. Programs are weights-based - studies show weight training is superior to HIIT or traditional cardio methods for body composition change. Weight training will reshape your body, whereas if you do too much cardio, you lose fat and muscle, or simply do not change your body at all - I have seen this with clients who continue to do intense cardio. I do recommend walking 20-30min at 4-5 days a week, this also helps with recovery from your workouts, and is great for your mental health.

Do you work with clients at all levels of nutritional knowledge?

Yes, I work with clients at all levels of nutritional knowledge. Whether you're just starting and have no prior experience or you already have some understanding, I’ll guide you through the entire process. You’ll learn about macros, how to make optimal food choices, and find what works best for your body. I help you build a solid foundation, so you feel confident managing your nutrition long-term.

How do you build my nutrition plan?

Your nutrition plan is based on your goal, dieting history and lifestyle. You can choose what foods you want to include or exclude. It can be as simple or as complex as you wish, and can include the foods you enjoy. You will never be in a big caloric deficit. The foods and quantities remain the same every day until your next check-in. Some meal variations and options will be given to suit your preferences.  You can log your nutrition in the app, ticking off each meal or day as completed, you can also add or remove foods if you do make any variations to what I’ve set for you.

If you prefer to have more flexibility and variety every day, you can opt for a “macros only” plan where you will be provided with exact macros (typically it’s the same for every day), and you can use the app to log your foods and meals. When you fill out the questionnaire just make a note that you would like this option.

How often is my nutrition plan changed?

Changes are made every 2 weeks at the time of your check-in. However, in some cases changes might be required weekly or every 4 weeks. Sometimes a change is not required at all if it’s working well. You may request any changes that you want at the time of your check-in. Your plan (or macros if you choose the macros-only option) stays the same until your next check in so that I can make an adjustment based on the same foods/quantities/macros throughout the 2 week period.

What if I like to socialise and eat out a couple of times a week?

You can absolutely continue to socialise with friends and family, this process should not limit you from enjoying your life! If you are responsible and mindful, eating out for 1-2 meals each week shouldn’t be detrimental to your progress, especially when your daily calories are at maintenance or a surplus. But if you eat 1000-1500 calories extra over 2 meals (whether it’s pizza, burgers, fries, or a homemade lasagne or BBQ) this is very likely to set you back and stall your results completely. Consuming alcohol once or twice a week even while sticking to your nutrition plan, can be enough to stall results as well. See below for more on alcohol.

What are your thoughts on cheat meals?

When it comes to compliance, obviously the better you are, the better and faster your results will be. I do not expect 100% perfection, but 80-90% is reasonable I think. Some of my clients who get awesome results are 95% 6 days of the week and then we agree on one day with untrack meals for a little more freedom but they are still mindful, don’t binge, don’t go out on a “bender”, they don’t have a massive cheat meal but they do enjoy other foods that are not on the plan. This allows for more freedom and gives them a “mental break” from weighing their food and tracking. I work with you to figure out the most suitable approach and also manage your expectations.

I don’t factor in “cheat meals” to plans. The words cheat meal implies you want to cheat your way to the results you want. I’d call it a “meal off plan” and don’t go for the worst possible thing you can eat. If you want to have a cheat meal occasionally, it’s entirely your choice. As long as you understand it could set you back a week or more. Some people can “get a way with” a cheat meal occasionally, they still make great progress and don’t take a step back. Whereas other people make very very slow progress because their cheat meal (or day) is so huge that it sort of undoes the reast of the week where they were compliant. All I ask is that you tell me what variations were made to your nutrition plan so I can take it into consideration when making adjustments.

What are your thoughts on alcohol?

Alcohol stresses your body, your body has to start breaking it down and excreting it so that it does not destroy your internal functions. Since your body’s priority is to get rid of it, it puts other processes on hold. Digestion slows, stress hormones like cortisol elevate, and the metabolism of fat, carbs and protein slows or even stops. Your body uses alcohol as an energy source instead of the food you’re eating, so the food you eat during and shortly after consuming alcohol is very likely being stored as body fat. It causes the body to stop building muscle tissue, and if you drink enough you will lose muscle from consuming alcohol. The majority of clients after drinking alcohol gain fat and lose muscle. I strongly recommend against any alcohol on a daily or weekly basis if you are serious about wanting to make positive changes to your body composition. Some people can get away with having 1-2 standard alcoholic drinks every couple of months and the numbers don't show any damage (when you measure your body fat). However, please be wary that sometimes it may set you back several weeks. This is not just my thoughts or opinion, it’s what I’ve experienced with many clients over the decade+ of coaching people to achieve their body composition goals.

Will you provide a meal plan with meal timing? 

Yes, a meal plan or breakdown of all the foods is provided. You can reorder the meals, or combine the food differently, as long as you eat the total amount of food. I will note down what to eat pre and post workout. Exact meal times are not necessary, but I will advise something like “eat each meal 3-4 hours apart”.

Do I need to use a protein powder? 

No, not if you don’t want to or if you have intolerances. Protein powder is a convenient source of protein and an easy way to increase total daily protein but it is not a requirement to gain muscle or lose fat. I can suggest whey protein or plant protein if you haven’t used one before but are willing to incorporate it into your nutrition plan.

Do your nutrition plans cater to special dietary requirements? 

You get to choose what foods you want to include or exclude in your plan. While I endeavour to cater for most dietary requirements, such as coeliac, low-FODMAP, vegan, and vegetarian, there may be other dietary requirements that are outside my scope of practice. Please contact me to discuss your situation to find out if we are a good fit.

Do you provide coaching to people with health conditions?

I have extensive experience coaching clients with various chronic health and pain conditions. Good nutrition and strength training offers significant benefits for overall health. My first-hand experience with overcoming various health challenges allows me to appreciate the need for specialised dietary adjustments and training programs that accommodate the individual’s specific needs that are often ever-changing. My empathetic approach ensures that I take the time to understand you and, help you to achieve the best possible outcome.

However, my nutrition coaching cannot be providded to those with some types of serious health conditions such as: Heart Disease, Chronic Kidney Disease, Cancer, Ulcerative Colitis, or eating disorders. My services do not intend to treat any illnesses, disorders, or diseases but can assist in addition to your treatment plan with your doctor or specialist. Please contact me to discuss your situation and whether we would be a good fit.

How is my training program written?

Your program is written based on your strength level, goals, any weaknesses or injuries you may have, and to suit the equipment you have access to.

The program will provide rep ranges, you will need to select a weight after performing 2-3 lighter warm up sets with lighter weights. But this is where my coaching comes in - by providing me with videos of your exercises (strongly advised as part of your regular check-ins), and once you have logged a full week of workouts in the app, I can advise you on appropriate weights/reps for your next workouts. Every exercise is intended to be performed “to failure” - the body will positively change in response to the most difficult forced reps of each set (there are some exceptions to this when I write programs for powerlifting preparation or other reasons specific to the client). Every 6 weeks a new program is written to ensure your body doesn’t adapt to the same routine and movements, ultimately to ensure you are making progress with changing your body.

How many days per week do I need to train? 

Anywhere between 3 and 5. 4 workouts per week is most common, but it depends on your goal, and your schedule and what you can realistically fit in. More is not always better.

Can I temporarily pause my program and payments?

Yes. If you need to take a break temporarily for any reason, I can deactivate your account and pause your payments.

Please refer to the terms and conditions for information.