Online coaching

Coaching for a week that doesn’t hold still.

Online fitness coaching built around the week you actually have: two or three sessions you can keep, a floor for the bad weeks, and a coach who changes the plan when your life changes it.

Apply for coaching How it survives a bad week

This is one part of how coaching with me works. The whole picture is there; this page is about the week.

Fit

Who this is for. And who it isn’t.

This is for you if…

Your week changes every week. Shifts, travel, kids, a job that runs long. No two weeks look the same, so a fixed routine never lasts.
You keep starting over. Every plan you’ve tried assumed a perfect week, and quietly died in the first bad one.
You can train on your own. You don’t need someone in the room. You need to know what today is, and someone who notices when you go quiet.
You want the smallest plan that still works. Not the most impressive one.

Not a fit if…

You want to train five or six days. That can be right for a specific goal. It’s rarely what a busy week can hold, and I won’t pretend otherwise.
What gets you to the gym is the appointment. If a booked session with someone waiting is the thing that works for you, a trainer at your gym may be the better call. Here’s the honest comparison.
You’re looking for a quick fix. A plan that survives your week is built slowly, on purpose.

The idea

How the plan survives a bad week.

Most plans are written for the week you wish you had. Mine starts from the week that goes wrong, because that’s the one that decides whether you’re still training in March.

It has a floor.

The floor is the smallest week you still count: often one full-body session built around the big movements, plus a walk. It isn’t the fastest route, and it still works. The World Health Organization’s guidelines put it plainly: some physical activity is better than none.¹ In one trial, older adults who lifted once a week gained strength much like those who lifted three times a week.² The floor is what you hit on the worst week. Good weeks add to it. (Why a floor beats a fresh start.)

Sessions are sized to the day.

Thirty to forty-five minutes is enough for a session built around the big movements. Here’s a thirty-minute one, written out. The American College of Sports Medicine’s 2026 position stand says even minimal doses of lifting bring real strength gains, and that when the total weekly work is matched, spreading it over fewer days changes little for muscle growth.³ So two or three honest sessions beat a five-day split you keep abandoning. (How often to train, and why less than you think.)

The plan moves with the week.

Your workouts live in the Trainerize app, so you can see what today is from anywhere. You weigh in twice a week and send progress photos every two weeks, and on the weekly call we look at the week you actually had and rebuild the next one around it: a trip, a double shift, a sick kid. Working shifts? Here’s how to pick your time. Between calls you can message me with questions. The rule for a missed session is simple, and it’s yours to keep: the next one happens no matter what. (Consistency without motivation.)

Why it matters: wanting to train and training are different things. In a meta-analysis of 10 studies and 3,899 people, nearly half of the people who intended to meet the activity guidelines didn’t follow through.⁴ A plan built for your real week closes part of that gap. Someone who sees your numbers closes more of it.

Your week

Pick the number of days you can keep.

Not the number you’d like. The one you can repeat on an ordinary week. The plan starts there and grows only when your week has room.

Three is a common starting point.

Full-body sessions or a simple rotation. Enough frequency to keep progressing, with enough rest in between to keep showing up.

Mon Train
Tue Life Weigh-in
Wed Train
Thu Life
Fri Life Weigh-in
Sat Train
Sun Life Check-in call

An example, not a prescription. Your real plan is built around your goal, your experience and the week you actually have.

An example

What a messy week looks like with a coach.

Say you’re away Tuesday to Thursday and home late on Friday. An example, not a prescription: your real plan is built around your goal, your experience and your week. (Hotel room, spare room, a pair of dumbbells: the three-day dumbbell plan is the home version.)

Monday

Full-body session at your gym, forty minutes, the big movements. Logged in Trainerize, so Thursday-you knows what Monday-you did.
Tuesday to Thursday

Weigh-in Tuesday morning before you leave. One short session with whatever the hotel has, or a walk if it has nothing. Both count. Neither is a failure. Here’s a hotel workout, room or gym.
Friday and Saturday

Weigh-in Friday. Saturday is the second full-body session. If Friday ran so late that Saturday is gone too, the week still hit its floor on Monday, and the next session is Sunday or Monday, not “next month”.
Sunday

The weekly call. We look at what the week actually was, decide what to change, and build the next one around what’s coming. That conversation is the plan.

Where it starts

The first thing I want to know is your real week.

Not the week you’re planning to have once things calm down. The one you had last week: when you worked, when you slept, when you ate on the run, where a workout could honestly have gone. The first conversation is mostly questions for that reason.

If something hurts, or a doctor is managing a condition, that comes first too: check with your doctor or a physical therapist before we build anything. I’m a fitness coach, not a doctor.

If I don’t think I’m the right coach for your week, I’ll say so.

Built around the week you have. Not the one you wish you had.

Apply for coaching

Everything else about coaching with me.

CoachingWhat working together looks likeThe nine parts of coaching, how it starts, and where it ends. TrainingHow often should you train?One day to five, what each schedule gives you, and how to pick yours. HabitsWhy you keep starting overDecide ahead, shrink the plan for bad weeks, never miss twice, have a witness.

Sources

Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. https://pmc.ncbi.nlm.nih.gov/articles/PMC7719906/ (accessed October 18, 2026).
Taaffe DR, Duret C, Wheeler S, Marcus R. Once-weekly resistance exercise improves muscle strength and neuromuscular performance in older adults. Journal of the American Geriatrics Society, 1999. https://pubmed.ncbi.nlm.nih.gov/10522954/ (accessed October 18, 2026).
Currier BS, D’Souza AC, Singh MAF, et al. American College of Sports Medicine position stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Medicine & Science in Sports & Exercise, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/ (accessed October 18, 2026).
Rhodes RE, de Bruijn GJ. How big is the physical activity intention-behaviour gap? A meta-analysis using the action control framework. British Journal of Health Psychology, 2013. https://pubmed.ncbi.nlm.nih.gov/23480428/ (accessed October 18, 2026).