How do i get started?

1. Select your coaching option and fill out an application form.

2. I’ll review your application and respond within 24 hours to confirm if we’re a good fit to work together and arrange payment.

3. You’ll recieve access to your plans in the coaching app within 2 business days plus an email with instructions.

4. We’ll then schedule an onboarding call to discuss the strategy to achieve your goals, make any final adjustments to your nutrition and program, and walk you through how to log your workouts and/or nutrition.

5. Your fortnightly check-ins will be scheduled and you’ll be ready to start the process with my guidance and support every step of the way to ensure you get the best possible results.

What are the payment options?

I offer three payment options:

1. Weekly direct debit

2. 12 weeks upfront with a discount by bank transfer if located in Australia, or if located outside of Australia by credit card.

3. 24 weeks upfront with a discount by bank transfer if located in Australia, or if located outside of Australia by credit card.

do you offer in-person check-ins? 

Yes, at Body Temple in Southport, Queensland. I highly recommend this if you’re located on the Gold Coast for an accurate body fat reading using the caliper method.

Why is there a 12 week minimum commitment?

12 weeks is the minimum amount of time typically required to see any 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 create 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. Please refer to the terms and conditions for further information.

Can I pause my program at any time?

After the 12 week minimum yes you can pause at any time. Your account will be deactivated and your payments paused until you are ready to return. 14 days’ written notice is required. Please refer to the terms and conditions for further information.

What app do you use?

I use my own branded coaching app to deliver your customised training and nutrition plans. This is also where you can track your progress, upload photos, training videos, view exercise demo videos, submit your check-in forms, and message me for support whenever you need it. The app is free on the App Store and Google Play.

How do check-ins work?

Check-ins are done conveniently in the app by completing a form to provide me with all the data and info required for me to make adjustments to your plan (excludes Training Programs only coaching option).

I check your nutrition and training logs and respond to you via the messenger in my app with feedback. If any training videos are supplied, I review these too.

Practical advice and guidance is given so that you are all set for the weeks ahead till your next check-in.

For the training coaching option: 6 weekly check-ins are done via the messenger section of the app and I ask you some questions to ensure I build your next program with everything taken into account

A phone call check in can be done instead of via messenger if preferred.

Do I need any 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, or can i train at home? 

You can train at home. The minimum equipment needed is: a barbell, a bench (adjustable ideally), a squat rack, plates and dumbbells. If a gym membership is feasible, however, after the first 6-12 weeks you may benefit from training at a gym so that you’re not limited by equipment and weight.

Do I need to do cardio? 

Other than walking, no. I advise against any intense cardio and long durations of steady-state cardio. All the programs I create are strength training programs and consist of weighted exercises with the exception of some bodyweight exercises for abdominal training. Weight training is superior to HIIT or traditional cardio methods for body composition change, it reshapes your body. 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 many clients who continue to do intense cardio or if they introduce it later on. I do however recommend walking for 30 to 60 minutes at least 4 to 5 days every week. Walking lowers cortisol, improves insulin sensitivity, and helps with mental health, and many other health markers. It doesn’t contribute massively to fat loss on its own, but all of these benefits have a positive impact on the overall process.

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, making good food choices, and 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 create my nutrition plan?

Your nutrition plan is built based on your goal, dieting history, lifestyle, and preferences, and dietary needs (e.g. vegan, carnivore, lactose-intolerant). You get to choose the foods you want to include or exclude. It can be as simple or as complex as you wish. The foods and quantities remain the same every day until your next check-in if you opt for the specific plan (with some meal variations and options given). 

Or if you want a wide variety of foods every day, I can set your macros and you can easily pick your own foods from the built-in verified foods database in the app, or add your own foods or recipes, and easily log your meals every day in the app.

Plans can be built as structure and strict or as flexible as you need.

No matter what your goals are, you will never be in an extreme caloric deficit.

My nutrition coaching cannot be provided to those with some types of serious health conditions such as: Heart Disease, Chronic Kidney Disease, Cancer, Ulcerative Colitis, or eating disorders.

How often is my nutrition plan changed?

Changes are made every fortnight when you check-in with me. However, in some cases there may not need to be any changes if everything is working as expected. You may request any changes that you want at the time of your check-in, or message me at any time if something needs adjusting. Your nutrition plan’s foods and quantities all stay the same until your next check-in so that I can make an adjustment based on minimal variables. Or if you have the macros only plan, you macros will remain the same every day until your next check-in.

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.

I like to socialise and eat out, how will this work?

You can continue to socialise with friends and family, this process should not limit you from enjoying your life (within reason)! If you are responsible and mindful, eating out once a week should not be detrimental to your progress. It really depends on what hte meal is. Keep in mind that if you consume around 1000+ calories in those meals, there’s a high chance it’ll set you back a week or more, or could stall your results completely if you do it frequently. A burger and fries or pizza or pasta could easily add up to 1000 calories.

We discuss all of this in your initial consultation call to ensure we are on the same page about your goals, expectations and ensure you learn along the way about eating out that makes the process stress-free, while ensuring you still make great progress. I can even create a meal plan for 1-2 days of the week that has more variety, flexibilty, or to incoprotate a couple of your favourite “more endulgent” meals.

If you don’t have a massive weight loss or body composition goal, and still want to eat out several times every week, I can work with you to create a more flexible plan. Plans can be built as structure and strict or as flexible as you need.

What are your thoughts on cheat meals?

The more compliant you are, the better your results will be and the faster you will reach your goal. I do not expect you to be 100%, but 80-90% is reasonable and doable for most.

I don’t recommend “cheat meals” but if you want one occasionally it’s entirely your choice. As long as you accept that it could set you back a week or more, it really depends on what the meal is. As mentioned above, eating out responsibly and mindfully once a week should not be detrimental to your progress. Keep in mind that if you consume around 1000+ calories in those meals, there’s a high chance it’ll set you back a week or more, or could stall your results completely if you do it frequently. A burger and fries or pizza or pasta could easily add up to 1000 calories. I think it’s important not to use food as a reward and “cheat” with a big meal that leaves you craving more of it.

Some people can have a “cheat meal: occasionally and continue to make great progress, whereas others make extremely slow progress because the meal is very high-calorie.

If it’s just simple meat and vegetable or salad for example, it’s not a “cheat meal”. Sure the calories may be a little higher to your regular prepped meal, but it is very unlikely to negatively affect your bdoy composition. This is simply a meal off your plan, untracked.

All I ask is that you tell me in your check-in form what variations were made to your nutrition plan so I can take it into consideration when making adjustments.

How does alcohol impact my results?

Alcohol stresses your body and it has to start breaking it down and excreting it so that it does not destroy your internal functions. Your body’s priority is to get rid of it, so 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 alcohol on a daily or weekly basis if you are serious about making changes to your body composition. Some people can “get away with” 1-2 standard alcoholic drinks every couple of months and the numbers don't show any damage. However, please be aware that sometimes even 1-2 drinks can set you back several weeks. These are not just my thoughts or opinion, it’s what I’ve witnessed with many clients. As long as you are happy with your rate of progress while still consuming alcohol occasionally, I have no issue with you continuting.

Do you provide coaching to people with health 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. I take the time to understand you and, help you to achieve the best possible outcome. However, 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.

My nutrition coaching cannot be provided to those with some types of serious health conditions such as: Heart Disease, Chronic Kidney Disease, Cancer, Ulcerative Colitis, or eating disorders.

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, it depends on your goal, schedule and experience. But wore is not always better. We discuss this in your initial consultation call.