There is no "we'll be in touch". There is a schedule.
We meet, talk through your goal and decide whether to work together.
All in my app: sessions with exercise videos, and your nutrition plan.
In the morning, before eating, you weigh yourself and send photos from the front and back.
I track your weight, body changes and strength and change the programme when needed. If questions come up, message me in the app any day.
If Monday's check-in does not arrive, I message you. That is what you are paying for.
The first call is free and commits you to nothing.
The first month always looks good. The weights go up, the clothes loosen, motivation is free. Then week four arrives: one session missed, one done at half effort, and a weekend that eats the whole week's deficit. Nobody wrote the numbers down, so nobody noticed the bar hasn't moved in three weeks.
So you find a second programme. Then a third. Each one looks more serious than the last, and each one ends in the same place.
The problem was never information. You already know to sleep, eat protein and lift heavier. What's missing is one person who looks at your numbers every week and tells you the single thing to change next week.
Every Monday morning you send your weight and photos from the front and back, plus a message if you want one. I look through it and explain what we do next.
Weight on Monday morning
86.4 kg
A question for Edvinas
The scale has not moved for three weeks. Should we cut calories?
We leave calories alone for now. First we see what better sleep and a full week of sessions do.
I read more than the scale: training, sleep and how you felt. That is what decides the change for next week.
The scale has been flat for three weeks at 86.4 kg. But there are two other numbers next to it: sleep at 6.1 h, and one session missed out of four. The bench stalled at 80 kg for the third time in a row, one rep short on the fourth set.
I am not cutting calories for now. Until sleep and training are back on track, the scale alone cannot tell me whether a cut is needed. Bench this week: 77.5 kg, 4 sets of 6, every rep clean. A weight that stalled three times is not worth a fourth attempt, so we take a step back. The other lifts carry on as planned.
To answer your question: not yet. I want to see a week with proper sleep first; then it will be clearer whether calories need to change. One rule this week: in bed by 23:00 at least four nights out of seven. At next Monday's check-in we look at the weight and decide about calories then.
Bench press
Before: 80 kg, After: 77.5 kg
Calories
no change
Sleep
in bed by 23:00
Bench press
4 sets of 6effort 8 of 10
77.5 kg
Last time: 80 kg · 4 sets of 5
Barbell row
4 sets of 8effort 8 of 10
75 kg
Last time: 72.5 kg · 4 sets of 8
Overhead press
3 sets of 8effort 8 of 10
45 kg
Last time: 45 kg · 3 sets of 6
Lat pulldown
3 sets of 10effort 8 of 10
65 kg
Last time: 62.5 kg · 3 sets of 10
Barbell curl
3 sets of 10effort 7 of 10
32.5 kg
Last time: 30 kg · 3 sets of 10
Progression rule
If you completed every rep with clean technique last time, add 2.5 kg. If not, repeat the same weight.
A personal training programme and an individual nutrition plan. All in one app on your phone: exercises with videos, your training and results tracked, and messages with me. Every Monday morning you send your weight and photos from the front and back, and I follow your progress and adjust the programme. If questions come up, message me any day. I write the programme and look at your check-ins myself.
Yes. We start from technique and from what you actually have to hand. If you would like to try something without committing first, there is the free template, “Why your progress has stalled”.
Home training works, but you need at least a pair of dumbbells and a bar to hang from. If all you have is a mat, I will tell you plainly that progress will be slower and what to buy first. If your goal is muscle, a gym is still the faster route.
A few minutes. Every Monday morning, before eating, you weigh yourself and send photos from the front and back. Training takes three sessions a week, and I fit the plan to your days. If they only fit early in the morning, the plan will be built for morning sessions.
First the short form and a free 20 minute call. If we agree to work together after it, that is when you pay. If you have already decided, you can pay straight away without the call. Online coaching is billed monthly, or paid upfront for three months; the price of an individual plan is agreed after the form. Payments are non-refundable, apart from the 14-day right of withdrawal the law gives you.
I cannot promise a result, because I am not the one training. I can promise this: I follow your progress through the Monday check-in and change the programme when it needs changing. And if you pay monthly and decide it is not for you, you can cancel any time.
I understand. Online coaching costs what individual work costs: I write your programme and your nutrition plan, and then adjust the programme as you progress. If you do not need ongoing supervision, there is an individual training plan without it. And if that is too much right now, start with the free template, “Why your progress has stalled”.
You will, and some free programmes are genuinely good. A free programme just does not know that you slept five hours this week, that your gym has no proper rack, and that your knee has hurt for three weeks. An individual plan is written for you personally, and in online coaching I keep adjusting it as you progress.
That is normal and it is useful information. On the first call I ask which week it fell apart last time, because that is the week I plan differently. Most people do not quit because the programme was bad. They quit when it stopped fitting into the week.
You do not need to be in shape to start. You need a clear starting point and a willingness to work. The first month is about technique and habit, and I ask about your health before we start.
No. In online coaching you get your programme and nutrition plan in an app: exercises with videos, and you log your sessions and results right there. But you are not paying for the plan alone. You are paying for me following your progress through the Monday check-in, adjusting the programme to it, and being there to message any day when questions come up.
No. I do not advise, prescribe, source, or discuss dosages. This applies to every client without exception. If that is what you are looking for, we will not be working together.
Yes. Online coaching includes an individual nutrition plan in the app. I write nutrition plans for healthy people. If a condition of yours calls for a special diet, a doctor or a dietitian comes first, and I will tell you so plainly.