Welcome to Your 1:1 Coaching
I’m so excited you’re here.
This is where we level up what you’re already doing so you can finally see the results you want —
a leaner tummy, toned arms, stronger legs and a body that feels good in your clothes again.
Most people I work with are already training hard.
But results come from training effectively, eating consistently and staying connected to how you want to feel in your body.
That’s exactly what we’re going to focus on together.
Our goal is simple:
Train for results, not exhaustion
Create consistent nutrition habits
Help you feel strong, in control and confident in your body again
And I’ll be guiding you every step of the way.
How This Coaching Works
We focus on three simple things that drive results.
1. Smart Training
You’ll follow structured workouts designed to build strength, tone your body and burn body fat.
We track:
reps
weights
strength progress
Because the stronger you get, the more your body changes.
2. Consistent Nutrition
No extremes. No confusion.
You’ll learn how to:
eat in a way that supports fat loss
stay consistent through busy days
reduce mindless snacking
**Download your Balanced Plate Guide Here**
3. Tracking Progress
We don’t rely on just the scale.
We track:
measurements
progress photos
strength improvements
how your clothes fit
how you feel in your body
These little wins add up to big changes.
PT Weekly Standard
Your Weekly Standard
Your body adapts to the standard you live at consistently, not occasionally.
Each week aim to hit these:
Workout / Movement
✔ 3–4 strength sessions
✔ Walk / steps
✔ Mobility / recovery
✔ One moment where you raise the standard
Food Rhythm
Not calories — just rhythm.
✔ Ate proper meals
✔ Protein included
✔ Didn’t snack mindlessly
✔ Consistent food rhythm
Raised the Standard ⭐
Examples:
Training
Heavier weight
Extra reps
Better tempo
Improved form
Food
Stuck to meals
Didn’t snack late
Hit protein target
Lifestyle
Went for a walk instead of scrolling
Got to bed earlier
Trained when you didn’t feel like it
Your Weekly Structure
(access via the buttons above)
To keep things simple, focus on these:
Daily Habit Tracker
A quick check-in to help you stay consistent with:
workouts
food
daily habits
Weekly Check In
This is where we:
review your progress
make small tweaks
celebrate wins
This helps you stay accountable, focused and moving forward.
Getting Started
Step 1
Print your workout plan.
Step 2
Watch the exercise tutorial videos so you feel confident with technique.
Step 3
Train.
Every session:
Warm up
Complete the workout
Record your weights and reps
Stretch
Tracking your weights is important — this is how we make sure you keep progressing.
If you’re unsure about anything, just reach out.
Links:
Nutrition Guidelines
Fat loss and toning comes from consistent eating patterns, not perfection.
Focus on these three standards:
1. Eat Proper Meals (see Balanced Plate Guide above)
Aim for 3 main meals per day instead of constant snacking.
Each meal should include:
protein
whole foods
something that keeps you full
2. Protein at Each Meal
Protein helps with:
fat loss
muscle tone
staying full
Examples:
eggs
chicken
fish
greek yoghurt
protein smoothie
3. Reduce Mindless Snacking
This is where most fat loss stalls.
Before grabbing a snack ask:
“Am I actually hungry or just bored/tired?”
If your fat loss has stalled, the first place to look is usually snacking between meals. I mean tastes, licks, sips this counts as snacking.
Have one afternoon anchor snack (see Balanced Plate Guide above)
Optional: Tracking (Only If You Want To)
If you enjoy tracking your food, you can use the
MyFitnessPal app.
This is optional, not required.
Progress Tracking
We’ll track your progress with:
Progress photos
Body measurements
Strength improvements
These help us see the changes that the scale often misses.
Use the tutorials below and we shall do these before or after class.
Week to Week
We track habits and training progress.
Every 4 Weeks
We check measurements and body changes.
Every 8 Weeks
We retest strength and fitness.
Remember
You don’t need to be perfect.
You just need to show up consistently.
Small daily wins lead to:
fat loss
stronger workouts
better energy
clothes fitting better
feeling confident in your body again
And I’ll be here supporting you the whole way.
Let’s get started.
Regan xx