I HELP LAWYERS, ACCOUNTANTS AND MARKETERS DROP POUNDS OF FAT USING ONE SIMPLE SPREADSHEET
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ONLINE PERSONAL WEIGHT LOSS ACCOUNTABILITY COACHING
WELCOME TO 9 TO 5 NUTRITION.
WHAT PROGRAM ARE YOU LOOKING FOR?
1-2-1 ONLINE WEIGHT LOSS COACHING£99
Billed monthly. No minimum contract
Whether you want to drop a few pounds for a holiday, wedding or you just want to look good naked, you need to lose fat in a sustainable way.
GROUP ONLINE WEIGHT LOSS COACHING£29
Billed monthly. No minimum contract
If you want a cheaper option, group coaching is for you. This is a video course that will get you from where to where you want to be as quickly as possible.
CLIENT SUCCESS STORIES
I’ve been coaching online since 2019, and since then I’ve helped dozens of clients from all over the world lose weight in a sustainable way. Not only do my clients reach their target weight, they also come away with the experience they need to main that weight loss forever. This isn’t about short-term fixes, restrictive meal plans or fad diets like keto
During the first lockdown, Aimee was working from home full-time. She used to walk to the train station to commute to work every day but her activity levels dropped to almost nothing. We set up a moderate step goal to match her previous activity levels, fitting it around her bust schedule, along with a calorie target that allowed a few treats a week. Aimee was already fairly slim, so only wanted to lose 3kg, we achieved that slowly over 8 weeks, and she was much happier with her figure after, especially her stomach.
Aria was another client who started off relatively slim, but wanted to drop a few Kgs for a holiday so she could get a few shots for Instagram. We used a fairly aggressive plan with a high step target and a calorie target that allowed her to still fun at the weekends when she wanted to go for drinks and food with friends. Together, we dropped 6kg over three months
Jeremy had a super bust finance job, but had big ambitions to drop some of the weight he’d gained over the past couple of years. He was also a keen cyclist, so we had to be careful about planning his calories around his long trips. I worked with Jeremy over 6 months, and together we dropped 7kg, making a huge difference to his physique.
Claire lived in the city and had a hectic job which meant she didn’t have much time to exercise. She also traveled abroad frequently for city breaks with friends. We put together a step target that was doable with her busy schedule, and a calorie target that allowed her to drop weight slowly while still enjoying wine a few nights a week and regular holidays. We dropped 6kg in 3 months, and I continued working with Claire for several months after to help her maintain the weight loss.
MORE ABOUT ME
Hi, I’m Joe, I’ve been in the health and fitness industry for 15+ years.
I help busy men and women with 9-5 desk jobs lose fat and gain muscle with simple approaches to dieting and training that fit around their hectic lifestyles.
I’m one of the best weight loss coaches in the business if I do say so myself.
I get it, you’re constantly peer-pressured into eating your colleague’s home-baked Red Velvet cake, everyone turns their noses up at your Tupperware lunch, you’re constantly bombarded with unavoidable post-work pub invitations, and the last thing you want to do when you get home is head back out to the gym.
I’ve been there, and believe me, there are workarounds that allow you to finally get the body you’ve always wanted, get s*** done at work and have a social life, all without spending hours in the kitchen or blowing your annual salary on supplements.
You need to cut out all the misinformation, get to the route of the issue, and finally achieve success.
You need accountability.
You need a coach.
I offer three coaching options to suit your goals and budget. You can expect a personalized plan that takes into account your job, family life, eating habits, social calendar, food preferences, and the amount of time you want to spend in the gym.
If you want to break free from the endless cycle of starting, then giving up on diet and training plans, and have your eyes opened to a more sustainable, easy and ultimately enjoyable way of achieving fat loss without having to sacrifice any of the things you love, get in touch.
Before I go any further, I know what you want to know. How much does personal weight loss coaching cost? My coaching costs £99 per month, making it much more cost-effective than traditional 1-2-1 fitness training.
WHY PEOPLE FAIL AT WEIGHT LOSS
If you want to look ripped on the beach, squeeze into a fitted suit on your wedding day, or lose a bit of weight just because, this is the option for you. Fat loss coaching plans are focused on nutrition and everyday activity to produce great, sustainable results.
“Weight loss is simple, you just need to burn more calories than you eat over a long enough period of time”
The statement above is a fact.
Most people know this. So why are so many people overweight, or just living life with a body they’re not 100% happy with? Because, although the principle of weight loss is very simple, executing it can be very, very difficult.
It’s not enough to simply know that a calorie deficit is required for fat loss, you also need to know how many calories you’re burning each day, how many calories you need to eat each day and over what time period to achieve your target weight.
You also need to know how to incorporate your favourite food and drink into your diet (because what’s the point in looking amazing if you’re miserable because you can’t eat pizza or drink wine?!), and how to do all this in a way that doesn’t break the bank.
I can help you with all of this.
Are you Sick Of;
CONSTANT YO-YO DIETING
Going on a diet, losing some weight but then regaining it all back again… Only to go on another diet and repeat the cycle all over again. This can be frustrating, demoralizing and feel like a total waste of time.
It seems like everyone’s an expert on dieting these days; are you told different things by your colleges, family, friends, your doctor, social media, blogs, TV shows? People will often at best; withhold the truth, or at worst; outright lie to make money from their new workout DVD or Weight Loss Recipe Book
Paleo, Vegan, Atkins, Slim-Fast, Weight Watchers; all of these diets restrict certain foods, and while they might work in the short term, they aren’t sustainable. Do you really want to go through the rest of your life not eating cakes, biscuits, steaks, burgers, fried chicken, and all the other delicious food we have available to us? Didn’t think so… Well the good news is you don’t need to!
INTENSE WORKOUT PLANS
If you tell your face-to-face personal trainer you want to lose fat. Chances are they’ll have you doing hour-long ‘HIIT’ workouts where you’re slamming medicine balls, squatting, box jumping, and doing all sorts of other whack exercises that leave you feeling shattered and starving hungry.
Well, guess what, you don’t need to do all this – you can lose weight simply by going for a short walk every day, hell, you don’t even need to do any exercise at all if you don’t want to.
Fat burners, CLA, Raspberry Ketones; how many of these have you spent money on and seen no results? That’s because they don’t work. Supplements are totally unnecessary for weight loss.
If any of the above sounds familiar to you, I can help you cut through all the jargon and misinformation and help you achieve real, long-lasting results while impacting your current lifestyle as little as possible, and allowing you to keep eating the foods you love.
READY TO FIND OUT MORE?
CHECK OUT MY CLIENT REVIEWS
I’ve worked with clients from all over the world and from different walks of life. I’ve achieved great results for men and women with busy lifestyles and hectic jobs. See what they have to say about my weight loss coaching below;
MORE FROM MY SUCCESSFUL CLIENTS…
If you need help with your diet and training, this is the package for you. Whether your goal is weight loss or building muscle; diet and training go hand-in-hand, so this might be the best option if you’re new to all this!
£150 PER MONTH
HOW DOES MY ONLINE WEIGHT LOSS COACHING WORK?
Below is a basic summary of how my online weight loss coaching programs work, but if you want to know more about my specific programs, click the link.
#1 We’ll book a call to discuss your weight loss and fitness goals, i.e. how much weight you want to lose and in what timeframe. We’ll also talk about your previous dieting experience, what you’ve done in the past and whether you have any experience counting calories.
#2 If you decide my coaching is for you, then I’ll need you to fill in a questionnaire so we have all of your details on record.
#3 When you’re ready to go, you’ll sign up via my subscription link. Payment is monthly and can be canceled at any point.
#4 As soon as you’ve signed up, I’ll create your personal client tracker. This is where you make a record of your weight, steps, and calorie intake each day. I’ll also set your starting calorie intake and step targets based on your current fitness levels
#5 Each Monday, I’ll check in with you via email to let you know how your weight has changed the previous week, and whether we need to adjust targets for the coming week.
#6 Between check-ins, you have full access to me via email or WhatsApp if you need help with anything.
#7 Each month, we’ll also take a look at a progress photo, and two measurements (hip and waist for women and chest and waist for men), this will allow us to see how you’re progressing away from the scale
#8 Once you reach your weight loss goal, you’ll have built up valuable knowledge about the relationship between calories in and calories out, and you’ll be able to self-manage your own weight for the rest of your life, without needing to go on restrictive yo-yo diets.
WHY 9 TO 5 NUTRITION?
Having worked in an office for most of my career, I understand the struggles of achieving and maintaining a great physique while navigating all the potential pitfalls that come with a sedentary lifestyle and constant temptation in the form of vending machines, canteens, and a seemingly never-ending supply of treats courtesy of your colleagues.
Often, it doesn’t feel like you have enough time in the day to exercise, or the willpower to avoid those homemade cupcakes. I have the strategies to help you get around these common issues and get the physique you’ve always wanted, while you concentrate on living your life and getting your work done.
9 to 5 Nutrition coaching is based on three key principles; a science-based approach, personalized plans, and accountability. of course there are tons of other benefits to online weight loss coaching.
WHO IS ONLINE WEIGHT LOSS COACHING FOR?
Online diet coaching is suitable for men and women of any age, I specialise in coaching people that work in an office environment and have a sedentary lifestyle, but the same principles apply regardless of who you are or where you work.
You don’t necessarily need to count calories every day (although this might be a suitable approach for some people), and you don’t need any previous dieting experience. If you have dieted before (either successfully or unsuccessfully), that’s fine too.
Online weight loss coaching is NOT for complete beginners or anyone that’s never been to a gym before. If you sign up for my online coaching, I may prescribe exercises you are not familiar with.
In this instance, it may not be safe to perform the exercises without help from in-person personal training. If you want personal training, and have less than a year’s experience in the gym, I’d urge you have to have some face-to-face PT sessions so you can learn safe, effective exercise execution.
WHAT DO I NEED TO GET STARTED?
Depending on your goals and how I think you should be coached, you may not need any additional equipment or technology to get started, however, for most people, the following will likely be helpful (and in some cases, essential);
ACCESS TO A GYM
If you are receiving online PT, access to gym equipment is essential; this doesn’t have to be in a public gym, but if you are training at home, you should have equipment that allows you to challenge yourself enough to progress. If you are receiving diet coaching, access to a gym is not essential.
KITCHEN FOOD SCALES
Weighing yourself regularly is a great habit to be in, so you should have access to scales. A cheap set will do
Activity trackers are essential for monitoring how much you’re moving every day. Fitbits and Apple Watches are great, but even a cheap pedometer will do.
We’ll use Google Sheets to track your progress. It’s free, but it’s much easier to use on a laptop than a phone
MY FITNESS PAL
In most cases, we’ll use My Fitness Pal to track your calories. This is a free app, and it will take a few days to learn how to use it.
1. BOOK A ZOOK CALL WITH ME
Before we get going, we’ll check you’re a good fit for my online coaching. This is just an informal 20-minute chat so I can learn a bit about you and your goals. Don’t worry – you don’t have to have video on if you don’t want to!
2. FILL IN THE CLIENT QUESTIONNAIRE
This is just so I have all of the details on record. This will take you less than 5 minutes to fill in
Once we’ve spoken and you’ve completed the questionnaire, all that’s left to do is subscribe via PayPal. It’s £99 per month and you can cancel whenever you like!
BOOK A CALL WITH ME
HOW IS MY COACHING DIFFERENT FROM OTHER WEIGHT LOSS PROGRAMS?
There are dozens of weight loss programs out there, so how do you know mine is right for you? Well, it might not be, but I can at least help you make a choice by telling you how I differ from some of the other options. My coaching is personal, bespoke, private and one-to-one. That means I deal with each of my clients individually, rather than giving everyone the same program. My coaching is also designed to be sustainable, so once you stop working with me, you’ll be able to maintain all the results you achieved, rather than yo-yo dieting and putting all the weight back on. This is how other popular programs work;
Noom is an app. While you have a personalised program based on your own stats (weight, height, age etc), the app uses an algorithm to make recommendations. You do NOT work with a personal coach.
WW (WEIGHT WATCHERS)
WW assigns points and ‘syns’ to foods. The problem with this is, it hides the truth, which is that foods contain calories, not ‘points’ or ‘syns’. So, while a lot of people are able to achieve weight loss with WW, once you stop paying for it, you have no idea what to do and you’ll most likely put all the weight back on that you lost.
The Jenny Craig Weight Loss Plan includes a meal plan, so you’ll be sent pre-prepped calorie-controlled meals. Like WW, this works well all the time you’re paying for it, but it doesn’t teach you how to keep the results you achieve when you stop paying for the program.
‘WOO-WOO’ WEIGHT LOSS GURUS
If you see any ‘weight loss coaches’ claiming that they have a ‘holistic approach or use ‘mindset’ coaching, run a mile. Weight loss isn’t about being hypnotized or talking endlessly about your past, it’s about creating a calorie deficit in an easy, sustainable way.
ONLINE WEIGHT LOSS COACHING FAQS
These are some of the most common questions about online coaching, online personal training fat loss coaching. If you have any questions about my program that aren’t answered below, please get in touch with me.
HOW MUCH DOES WEIGHT LOSS COACHING COST?
Online weight loss coaching costs £99 per month. Offline personal training can typically cost between £30-£100 per session.
Three sessions a week could cost up to £300 per week, or £1200 per month. This means that online personal training can be much more cost-effective if weight loss is your goal.
WHEN CAN I START?
Provided you’ve had a Zoom Consultation to determine that you’re suitable for Weight Loss Coaching you’re ready to go. I’ll send over your spreadsheet which you should keep updated and we’ll check in on a weekly basis to review your progress.
DO YOU NEED A VIRTUAL COACH TO LOSE WEIGHT?
No. All you need to do to lose weight is create a calorie deficit. If you’ve not done this before, starting out and knowing exactly what to do can be tricky, and this is where a coach can come in to guide you through the process. Even if you DO know what you’re doing, sticking to a plan consistently can be tough if you’re relying on self-motivation. An online coach can provide accountability and someone to outsource your decisions to.
HOW LONG DOES IT TAKE TO START LOSING WEIGHT?
It depends on how much weight you have to lose and how quickly you are prepared to lose it. The fewer calories you eat and the more calories you burn, the quicker you’ll lose weight. It may however take some time to determine how much you should be eating and how much you should be moving. Although it is possible to lose weight very quickly, this may not be sustainable, a sustainable rate of weight loss for most people is around 0.5kg per week.
CAN YOU LOSE WEIGHT IN 5 DAYS?
Yes. Most people can at least begin losing weight within 5 days. The typical rate of loss I observe in most clients is around 0.5-1% of current body weight per week. This means that a person weighing 80kg would typically lose between 0.4-0.8kg per week. Of course, weight can be lost more quickly than this depending on the willpower of the client.
DO I NEED TO TAKE ANY WEIGHT LOSS SUPPLEMENTS?
There are no supplements that are necessary for weight loss, all you need to do is pay attention to calories in vs calories out. Having said that, there may be supplements that could make the journey easier. Whey Protein for example is an extremely easy, cheap way to get more protein into your diet (check out the best whey protein flavours here). Multivitamins, Omega 3, and Greens Powders might also be good ideas for overall health, but no supplement is 100% essential.
HOW OFTEN CAN I HAVE A CHEAT MEAL?
If you go over your calorie target, you’ll likely stop losing rate at the rate you were, stop losing weight altogether, or start gaining weight. So if you’re wondering how often you can have a cheat day from the offset, your mindset is likely wrong. You can of course eat whatever you want, provided you stick to your calorie targets.
WILL I GO INTO STARVATION MODE?
No. Starvation mode is a myth, you will however need to lower the amount of calories over time as you lose weight. When we do this will depend on your progress and your results.
DO I NEED TO USE MYFITNESS PAL?
Not necessarily. My Fitness Pal is a really useful tool for tracking your calorie intake as accurately as possible, however, while it does make things easier for most people, it isn’t absolutely essential
DO I NEED TO USE A FITBIT OR APPLE WATCH?
Both Fit Bit and Apple Watch are freE devices for tracking your activity in the background. Your daily activity is a key piece of information that will allow you to make decisions about how many calories you need to eat to lose weight. It isn’t essential but it’s really helpful. There is no perfect amount of steps you need to do each day to lose weight, but we will be using steps as a measure of your activity levels.
I’VE BEEN IN A CALORIE DEFICIT BEFORE AND I DIDN’T LOSE WIEGHT, HOW IS THIS DIFFERENT?
If you thought you were in a calorie deficit but you weren’t losing weight before, then you weren’t in a calorie deficit. Eating fewer calories than you use over a long period of time WILL result in weight loss. If you calculated that you were in a calorie deficit but didn’t lose weight, it was likely that you easier weren’t patient enough, or that you were calculating your calorie intake incorrectly.
DO I HAVE TO STOP EATING PIZZA, CHCOLATE, BEER AND WINE?
No. On my programs, no food or drink is off-limits. If you love eating take-away pizza at the weekend with a few glasses of wine or a couple of beers, you can still do that, provided you’re sticking to the targets I’ll give you. Yes, eating nutritious, healthy, filling food most of the time will make the process easier, but it’s not essential.
HOW LONG DOES IT TAKE TO GAIN MUSCLE?
It depends on how long you’ve been training for. Beginners can gain muscle relatively quickly since resistance training provides a novel stimulus that the body isn’t used to. If you’ve been training for several years, muscle gain can be a slow process. Most estimates put the amount of muscle you can gain in a year at around 2-3kg, so you need to be prepared for it to take time.
WHEN CAN I START?
Provided you’ve had a Zoom Consultation to determine that you’re suitable for Online Personal Training or Weight Loss Coaching, you’re ready to go. I’ll send over your spreadsheet which you should keep updated and we’ll check in on a weekly basis to review your progress.
HOW DO I SIGN UP?
Simply Book A Call with me to get started.
HOW MUCH DOES LOSS COACHING COST?
Weight Loss Coaching costs £99 per month. You’ll need to subscribe via PayPal and you can cancel whenever you like.
HOW DOES ONLINE COACHING WORK?
Whether you need Online Personal Training or an Online Weight Loss Coach, you’ll have a Skype call with me to ensure online coaching is the right option for you. Once you are ready to get started, you’ll be given spreadsheets to track your progress, and there will be email check-ins each week to make sure you’re on track.
I’M A TOTAL BEGINNER, IS ONLINE COACHING RIGHT FOR ME?
Online Personal Training generally suits people that have a few years of training experience. This is because you’ll need to know how to safely and effectively execute the exercises in your plan.