THIS INCLUDES STEP 2:
MY 8-WEEK BOOST COACHING PROGRAMME COMPRISES UP TO 6 ONLINE SESSIONS (TOTALLING UP TO 6 HOURS). THE CONTENT OF EACH SESSION BUILDS ON THE PREVIOUS ONE.
At the start of our collaboration, I will send you some questionnaires for you to complete and return to me before our first online meeting. These questionnaires will give me a detailed understanding of your current lifestyle, eating habits, state of health, sleep patterns, and so on, enabling me to draw up recommendations tailored to your personal goals. If you'd like to go even deeper, I can send you a list of key blood biomarkers — you can get tested and bring the results along.
SESSION 1
WEEK 1
We recap the main points of your questionnaires and discuss your training frequency. Then we go straight into nutrition: you'll get a detailed food list — exactly what to pick and what to get rid of — and understand what species-appropriate nutrition means for your long-term health. We'll cover how certain foods affect gut health, along with hacks to reduce their negative impact; lay out your personal macronutrient targets; walk through example days showing what to eat and when; and give you a supplement guide so you know what actually matters. You'll also learn why you shouldn't waste your time counting calories if you want to cut weight.
SESSION 2
WEEK 2
We build your first 3-week training phase — strength, conditioning, and mobility — loaded into your free app. During your training, you'll have the opportunity to film your training sets and send them to me. I'll comment on them to help further optimise your execution.
SESSION 3
WEEK 3
We look at lifestyle hacks that boost your performance and energy. We discuss how to improve your sleep, circadian rhythm, and stress resilience together, since they all drive each other. We'll look at what actually matters for sleep: regularity, duration, quality, and timing in line with your individual chronotype — plus wind-down routines and the lifestyle factors that shape all of it, like alcohol, caffeine, sleep environment, meal timing, and lighting. We'll combine this with practical stress-management strategies like mindfulness meditation, so stress doesn't undo the rest of your progress.
SESSION 4
WEEK 5
We move into your second 3-week training phase — building on the foundation from Phase 1 with higher intensity — loaded into your free app. During your training, you'll have the opportunity to film your training sets and send them to me. I'll comment on them to help further optimise your execution.
SESSION 5
WEEK 6
We get familiar with intermittent living strategies based on movement, fasting, drinking, cold, heat, breathing, and mental challenges to support recovery, energy, and health.
SESSION 6
WEEK 8
We close the loop. We go through your open questions, review what's changed against the KPIs we set in Session 1, and talk honestly about what's next — whether that's continuing to work together, or you taking it from here on your own. If you choose to continue working together, you can cancel at any time.
If you have any questions between our online sessions, I will usually respond within 24 hours by email.
Required training equipment: Any normal gym has the necessary training equipment, such as racks, barbells and dumbbells, adjustable benches, cable machines, and other standard equipment. If you don't want to train at the gym, we'll find another solution.
AFTER THE 8-WEEK BOOST COACHING, YOU'LL KNOW WHAT WORKS AND WHY. YOU'LL LEAVE WITH YOUR TRAINING APP HISTORY, NUTRITION GUIDE, CIRCADIAN & STRESS RESET PROTOCOL, INTERMITTENT STRATEGIES GUIDE, AND KPI REVIEW — EVERYTHING YOU NEED TO KEEP RUNNING THIS YOURSELF.
If you want to keep building in cooperation with me, I can create your next training plans so each phase builds on the last — and stay by your side if you want ongoing support.
