Two ways I coach, and both of them start with your week.

01

Online coaching

I write your training and you follow it wherever you train — a commercial gym, a building gym, or a corner of a room. Two strength sessions and one shorter mobility and yoga session is the usual shape. Four to six movements per session, no more, because a session you can remember is a session you will finish.

Each week is slightly harder than the last: a little more weight, one more repetition, one more set, or a slower lowering phase. That is the whole engine, and it is why the program does not need to change every Monday to keep working. You send me how it went, I adjust what is not working, and we keep going.

The yoga is not the optional extra at the end. I am certified in it, and it is what I use to undo eight hours of sitting — hips, thoracic spine, hamstrings, breath — so the strength we add is strength you can use.

02

Nutrition guidance

"I refuse the strict diet approach."

You will not get a printed list of six meals to repeat for twelve weeks. We set a floor instead: protein at every meal, vegetables you genuinely like, enough carbohydrate to train well, and water. Inside that floor you eat your own food, from your own kitchen and your own culture.

We start with a number so you are not guessing — the free calculator gives you daily calories, protein, carbohydrate, fat, fiber and water. Then we treat it as a horizon line, not a cage, and adjust it to how your body and your energy actually respond.

This is deliberate. Building muscle is an instruction to add something to yourself, and muscle has to be fed. A permanent deficit dressed up as discipline works against the exact thing you came here to build.