Build the body you keep training for.

Before anything is written I want to know your training days, your equipment, your injury history and what you've already tried. The programme is built from that, not pulled off a shelf. Every four weeks it gets rebuilt — sets, reps, exercise selection and intensity all move as you get stronger. You'll always know why a session looks the way it does, because progression that you understand is progression you stick to.

Every week you send through photos, your weight for the last seven days, your training logs and a note on how you're feeling. I go through all of it and send back a written review of what's working and what's changing. Once a week we also get on a video call — ten to fifteen minutes, face to face, so the things that are hard to type get said out loud. Most problems get caught on that call weeks before they'd show up in a photo.

You get calorie and protein targets and a framework for hitting them, not a printed meal plan telling you to eat chicken and rice six times a day. We build around the food you actually eat and the life you actually live, including nights out, holidays and takeaways. Targets are adjusted every week based on what the scale and the photos are doing, so you're never guessing whether it's working.

Film your main lifts from the side and send them over whenever you want. You'll get the video back with the issue marked up and one cue to fix it — not a list of ten things, because nobody fixes ten things at once. Most of the plateaus I see aren't programming problems, they're a squat that's cutting depth or a row that's turning into a shrug. Fix the movement and the progress restarts on its own.

You can message me in the app any time between check-ins. Gym's got no cable machine and you need a swap? Someone's put you off your dinner plan at a wedding? Message me. Answered the same day, Monday to Friday. The point of coaching isn't the plan you get on day one, it's having someone to ask when the plan meets real life.

Your sessions, your logs, your form videos, your check-ins and your messages all live in one app instead of scattered across notes and DMs. You'll see your previous numbers on every lift as you're doing it, which is what makes progressive overload actually happen rather than being a thing you read about. It also means twelve weeks in, you can look back and see exactly how far you've come.