ONLINE NUTRITION AND PERSONAL WEIGHT LOSS COACHING FOR BUSY PROFESSIONALS.
WELCOME TO 9 TO 5 NUTRITION.
Before I go any further, I know what you want to know. How much does online weight loss coaching cost? My coaching costs £99 per month, making it much more cost effective than traditional 1-2-1 personal training.
How that’s out the way, let me tell you a bit more above the service.
I help busy office workers lose weight and gain muscle with simple approaches to dieting and training that fit around their hectic lifestyles.
I get it, you’re constantly peer-pressured into trying 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 accountability.
I offer three coaching options to suit your goals and budget. You can expect a personalised plan that takes into account your job, family life, 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 your goals without having to sacrifice any of the things you love, get in touch.
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;
OPTION 1: ONLINE DIET AND WEIGHT LOSS COACHING
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. Weight loss plans are focused on nutrition and everyday activity to produce great 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 weight 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;
CONSTANTLY 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, demoralising and feel like a toral 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; 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 weight. Chances are they’ll have you doing hour-long ‘HIIT’ workouts where you’re slamming medicane 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 sound familiar to you, I can help you cut through all the jargon and misinformation and help you acheive real, long-lasting results while impacting your current lifestyle as little as possible, and allowing you to keep eating the foods you love.
£100 PER MONTH
OPTION 2: ONLINE PERSONAL TRAINING
If you have your diet nailed and you want to focus on getting bigger biceps, wider shoulders, or glutes that pop, I can coach you through a training program that starts to fill out your t-shirts, dresses or jeans in all the right places.
WHAT IS ONLINE PERSONAL TRAINING?
Online personal training is a way to achieve your ultimate goal, whether that’s gaining muscle, losing body fat, or both in the quickest time frame and in a cost-effective way.
Traditional one-to-one personal training sessions can cost upwards for £40 per session, and many people will pay for multiple sessions per week. Three sessions per week could end up costing you over £6,000 in a year.
Traditional, offline personal training may help you lose some weight, or gain some muscle whilst you’re attending your session, but what happens when you stop? Do you have the tools to continue making progress, or maintain what you’ve achieved without the help of a personal trainer?
If you’re using a trainer to help you lose weight, you might burn 300-400 calories during your PT session, but what about the other 165 hours in the week when you’re not with your PT?
You’re essentially paying your face-to-face trainer to help you burn a few hundred calories; this could be achieved simply by going for a walk, or changing your nutrition, which takes much less time, and is much cheaper.
HOW MUCH IS ONLINE PERSONAL TRAINING?
My typical online personal training package costs £100 per month, over a year, that equates to £1,200, which is a £5,800 saving over 3 traditional face-to-face PT sessions per week.
Even if you were to have one face-to-face PT session per week, that still adds up to £2,080 over the course of a year; still almost double the cost of an online personal trainer or fitness professional. Some other benefits of online personal training include;
Long-term accountability – someone to keep you on track
Unlimited contact – help and support whenever you need it
Mentoring – don’t just burn calories in a session, learn about nutrition and exercise execution
Freedom – work towards your goals as quickly (or slowly) as you like
Autonomy – once you have to the tools you need to lose fat or gain muscle, break free from your online coach and apply the knowledge you’ve gained to help yourself
Here are some of the ways that online fitness coaching differs compared to traditional offline PT;
|BENEFIT||FACE-TO-FACE PT||ONLINE PT|
|Exercise Technique Coaching||YES||NO|
When it comes down to it, if you’re a complete gym newbie and you want to learn complex exercises like squats and deadlifts for the first time or you need someone standing next to you to motivate you, then face-to-face personal training is your best bet.
However, if you have some experience in the gym, and are self-motivated then online training could be a great, cost-effective option for you.
Here’s what included in my online coaching services;
MY ONLINE PERSONAL TRAINING PACKAGE
An initial one hour phone or Skype call to ascertain training experience, body composition goals and time frames
A monthly periodised training plan with lifts, sets, reps and weights that’s easy to follow
Your target calories and macronutrients based on your goals
Once-per week check-ins to assess your progress and adjust your training and nutrition accordingly
A PLAN THAT FITS AROUND YOUR LIFESTYLE
No cookie-cutter programs here. All my training and nutrition plans are tailored around your work, social and family life to ensure that you can achieve your goals without missing out on the stuff that really matters.
CUT THE CONFUSION AND GET RESULTS
Knowing exactly what you need to make progress in the gym as a newbie is virtually impossible, and will vary based on who you ask. There are many different training programs out there; 5/3/1, German Volume Training, Push Pull Legs, Full Body – these are all training methodologies that can work, but the underlying principle that will dictate whether or not you’ll make progress is progressive overload.
This means overloading your muscles over time with more weight, reps sets, stricter form, slower tempo and shorter rest periods. This works because you’re forcing your muscles to do more work, and creating adaptations off the back of it. if you aren’t progressively overloading your muscles, it’s likely they’ll stay the same size, regardless of what training program you use.
When you sign up to my Online Personal Training package, you’ll learn how to implement and track your volume load, giving you a benchmark to aim for and exceed each week. This means you’ll be clear about what you need to do, rather than just going to the gym and doing whatever you feel like – an approach that could leave you spinning your wheels for years.
FREQUENTLY ASKED ONLINE PT QUESTIONS
HOW DO I TRACK MY PROGRESS?
We’ll track your progress using a shared spreadsheet. This a document I’ll fill in your workouts (in 8 week blocks). You’ll track your workouts and add your weight and reps to the spreadsheet, we’ll review to together each week.
HOW OFTEN CAN WE SPEAK?
We’ll check in via email once per week, however, you’ll be able t contact me whenever you need me with additional support/questions. I may take up to 24 hours to respond, but generally, response times are much quicker than that.
CAN I QUIT WHENEVER I WANT?
Of course, if you feel that Online PT isn’t for you, then you can stop paying immediately.
WHEN WILL I SEE RESULTS?
This depends on lots of things, if you’re a beginner, you’ll likely see results fairly quickly, advanced trainers might take a bit more time. Muscle building a slow process and requires persistence and perseverance.
£100 PER MONTH
OPTION 3: ONLINE PT AND NUTRITION SUPPORT
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
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 will power 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; science-based approaches, personalised plans, and accountability
WHO IS IT 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 personal training is NOT for complete beginners or anyone that’s never been to a gym before. If you sign up to my online personal training, 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.
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.
BOOK A CALL WITH ME
These are some of the most common questions about online coaching, online personal training weight loss coaching. If you have any questions that aren’t answered below, please get in touch with me.
HOW MUCH DOES ONLINE PT COST?
Online personal training costs £100 per month. Online Personal training includes ongoing workout plan, but no nutrition support. 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.
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 to be in it for the long haul.
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 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.
DO I NEED TO TAKE 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 MYFITNESSPAL?
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 DIDN’T LOSE WEIGHT, 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.
HOW DOES ONLINE COACHING WORK?
Whether you choose Online Personal Training or Online Weight Loss Coaching, you’ll have a Skype call with me to ensure online coaching is the right option for you. Once you 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.