12 Week Online Coaching Program

Core

• Fully customized training program (updated as needed)

• Supplement guidance (optional but valuable)

• Cardio protocol (tailored to goals)

• Lifestyle protocols (sleep, stress, hydration, steps)

Accountability & Check-Ins

• Weekly check-ins (mandatory)

  • Weight, photos, measurements

  • Performance tracking

  • Biofeedback (sleep, hunger, energy, libido)

• Detailed feedback + adjustments every week

Communication Access

• Direct access to coach 24/7

  • Text, email

• Response time guarantee (within 24 hours)

• Technique/form feedback via video review

Education & Coaching

• Exercise technique breakdowns

• Nutrition education

• Mindset coaching (consistency, discipline, habits)

• Guidance on eating out, travel, alcohol, etc.

Goal Structuring

• Initial deep-dive consultation

  • Goals (fat loss, muscle gain, recomposition)

  • Timeline expectations

• Roadmap for the full 12 weeks

• Clear phase structure (e.g., build → push → peak)

Progress Optimization

• Program adjustments based on progress (not static)

• Plateau-breaking strategies

• Advanced techniques (intensity methods, progressive overload tracking)

Training Features

• Exercise substitutions based on equipment access

• Warm-up + mobility protocols

• Injury prevention considerations