Tag Archives: online coaching

Running to get back in shape?

Dare to venture out of an early morning and you’ll see plenty of people running.
It’s become a fast favourite of those wanting to get back into fitness.
Truth is though, that running isn’t the best way to ‘get back into shape’ or even to get in shape in the first place.
Such an activity is good if you want to become a better runner, well, provided you’ve got good form to which I will point out that hardly anyone does.
Hence why the injury rate is so high.
Below are 6 alternatives for getting back into shape that are far more productive and beneficial over simply pounding the pavements.
1 – Skipping
2 – Calisthenics
3 – Kettlebells
4 – Odd Object Lifting/Carrying
5 – Movement Culture
6 – Sprinting (on grass or a race track)
In all fairness training methodologies are nothing more than tools at our disposal to be used.
The only real prerequisite that I personally stye is this:
Whatever you’re choosing to do, learn to do it properly.
Too many people allow their ego to get in the way, often thinking they will ‘get good’ at something first before hiring a coach or asking for help.
Foolishness, utter foolishness.
This is because by the time you do hire someone to help you’ve not got a false & inflated sense of your own ability, not to mention form problems that need to be be addressed.
Usually that means people needing to regress and get worse, much worse in fact, before they can improve due to having so much to fix.
Of course people dislike this, blaming the coach/instructor.
I’m going to be honest with you, it’s rarely if ever the coaches/instructors fault, and 98% of the times anything that causes us issue is often a result of our own choices.
Even in this time of isolation & Online instruction you’ll find someone to teach you the way.
You’re either ignorant or arrogant to not utilise the help offered to you.
Speaking from a place of both ignorant and arrogant past experiences I can vouch for this mistake being one YOU don’t want to make, trust me it’s not worth it.
Give the above some thought.
Remember, running may be the easiest thing to do because it’s ‘free’ yet in the long run you’ll be made painfully aware that it was never free because nothing ever is.
The fee often comes in the form of ankle, shin, knee, lower back and hip pain, sometimes to the point of total debilitation and having to retire from running entirely.
So my dear people, don’t be a fool, hire or at least speak to a professional first.

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Is Online Business for You?

PT’s, this ones for you.
Another day, another dollar.
Quite literally $1 these days as that seems to be the going rate for online training per person 😂
Like many products people are drawn towards buying may will soon start to realise that in their effort to save a few pennies the quality of that which they’ve purchased will be lacking.
When you take a look at various other online training platforms the prices are quite reasonable, yet far from rockbottom.
This is because the company knows it’s products value.
Anything too good to be true because of how cheap it is, usually is exactly that, too good to be true.

You can find some amazing templates online for free you know, all you need to is take some time (let’s face it you’ve got plenty of that currently) and do a little bit of diligent research and you’ll find plenty of them.

Or you can pay for something, both options are viable.
A decent online template should look to set someone back around £75-100 as those are plug and play, meaning little to no effort needed from the PT past the point of writing them – 3 different levels would be good.
For online coaching/programming £100-200pcm is a fair price as clients will be getting more of your precious time and attention.
^ This price can stay consistent in group settings, you’d simply split the cost PCM (per calendar month) between however many is in the group, which you might say needs to be a minimum of 5 and a maximum of 10, choice is yours.
Not earth shattering prices, yet fair ones.
If you’ve looked at those and thought you couldn’t ever charge those for purely online/distance training, why?
Do you have so little faith in your ability and skills or is it that you’re suffering imposter syndrome, which many do.
Business is business, and if you have the knowledge, skill, ability and desire to really do well in the industry then charging what you’re wroth shouldn’t ever make you feel bad.
You see a lot of people will feel bad about asking for money, you know, to actually be paid.
Then there will be excuses of how people couldn’t afford it or the industry wasn’t profitable, blah blah blah.

You’re just scared of coming up against people barriers, being rejected or someone calling you out, which is fair however to do well in business, especially in this time you need to get over that ASAP.

Say someone does question the price, don’t flick or hesitate and reply with something along these lines:

“I agree it is more expensive, and that is because you’re getting a high quality of service. If this is out of your price range I understand and will still be here when you can afford it.”

Joking aside, well, only slightly.
Here is how you may answer a barrier:
“I agree it is more expensive, and that is because you’re getting a high quality of service. While 1-2-1 coaching may be out of your current affordability I also have this option for you:
Group Training at £XXX or a Training Template at £XXX

Which those two do you want to go for instead?”

Offering someone an either/or alternative is a great way to run a business, and if they say no to both of those, simply ask why, if it’s still price then they can’t afford it and you wish them well.
However in my experience it’s really price that is the issue, it’s perceived value.
Meaning you’ve not ticked their internal value boxes, or enough of them at least.
Did you address the following when chatting to them:
  • Their Problem (or perceived problem)
  • Their emotional/mental/cognitive needs
  • Their desired outcome & expectation of how to achieve it
  • Their current situation & why achieving X would be a benefit & how it would make the feel
  • Their level of preparedness/desire for X
  • Addressed any past bad experience they had
  • Why your product will benefit them
  • How your product will solve their problem
  • Extra benefits they get in addition to the main product
  • Asked for the business directly with no faff
The list could go on, however the main point is this –

Do you know enough about THEM, their needs & why’s?

If the answer is an uncertain one then you’ve not addressed the above.
You may wonder how you can do that online, well you’ve got two main options, the mistake many make is all about seeing their product straight away and all it’s glorious features, and while not a bad tactic it’s not a great one.
These are the two best options:

1 – Client testimonials of why your product helped meet the needs, desires, solve the problems etc or real people JUST LIKE THEM

2 – Knowing your target audience (demographic), how they speak and what they want to hear so you can put it in your marketing so it appeals to their biases and also personally to them.

Option 1 is the very best, option 2 is also decent it just requires more time to get exactly right.

Anyway, I’ve rambled, again 😋
Take some time to consider the above.
Do you create/cater your services to what your clients need/want or simply what you want?
You should investigate this thoroughly.
Please leave any gems of your own wisdom, or questions down below.


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5-3-2 or 3-2-1 or maybe 1-1-1

What do they mean would be the best question to ask first of all.

These numbers are in reference to the frequency of training a muscle group, or if you are less about the aesthetic and more about performance it will be in reference to movement patterns.

So 3-2-1 is ideal for beginners and people who are short on time yet still want to make a decent amount of progress in terms of strength, hypertrophy, performance and fat loss.

For example:

Squat 3 days per week
Press 2 days per week
Deadlift 1 day per week

I’d also add in pulling (elbow flexion) and hip extension movements (rows, pull ups, face pulls, reverse fly, swings, rope pull throughs etc) to the three day group as these patterns are often left out.

Press vertically and horizontally both days, this would also encompass all elbow extension exercises – skull crushers etc.

The reason many will do well deadlifting once per week as they can often lift more weight in this lift and as such will cause more metabolic disturbance.

Taking in to consideration what is above you can guess where 5-3-2 is going.

Yep, more frequency for people with more experience who fall in the intermediate level and need more exposure to the movements.

Depending on goal you may find you squat 3 or 5 times per week, the sam gif true for pressing/pulling it might be 3 or 5 days, you can adjust this as you need to.


Press/Pull 5 days per week
Squat 3 days per week
Deadlift 2 days per week

Over the years it has been shown that more often than not the more frequently you train something (the more exposure it has to training stimuli) the stronger it is and the more developed the muscle/area/movement looks.

Now these guidelines aren’t gospel, they’re just a guide to give people some direction.

What is 1-1-1 then?

Yep, you’ve probably worked it out.

You may even find that you’re one of the luck ones who can train things once per week and make progress, if that is the case then stick with what works because there is no sense in fixing what isn’t broken. If this is you, just make sure each session you give it your all for maximal progress, due to the low frequency you will need to hammer the muscle to hit your required volume/intensity/work capacity needs.

In terms of my own training I will tell you that higher frequency has very much helped me gain high levels of strength relative to my size (what is needed for the combative sports is partake in), however when I dropped my frequency – it was still a minimum of twice per week per muscle group – I made more hypertrophic progress, this was due to not only a different style of training but also eating in a caloric surplus*.

*You need to be in a calorie surplus to gain weight, you’ll struggle if you’re not in one, regardless of set or rep range. If you want to shift fat you can train int he same way you will just need a caloric deficit, fact.

Take a look at your training and compete the frequency of your lifts to what body parts you have developed the most, you’ll probably find the ones you train the most are the best, or as some might say “Those are you naturally strong areas” – well duh, you train them more, they’re going to be stronger than the ones you avoid.

Training is all about learning, applying and adapting until you find what work best for YOU.

Let’s get started.


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Rouge One & Online Coaching

Yesterday I went to see Rogue One.

It was epic. Legitimately one of the best Star Wars films since the originals.

You should go and see it, immediately!

Now I’ve got that off my chest I think we should take a look at the rise of online coaching and peoples experience with it.

*Warning, this post may cause offence because I’m just that kind of ass hole.

It’s popular now for people to be newly qualified (if at all) with little to no experience of actually training/coaching people to jump on the bandwagon of “I’m going to be an online coach.” because of all the success they have seen people achieve via social media in this regard, or at least that’s what they’ve been shown, if said achievements are real for everyone or just hot air is another matter.

The same is true for people who do a few shows themselves and take up the mantel of online coach. Some can make it work because they are that good, to those people we se ‘Good job, you know your stuff and are actually good” but they are few and far between. For the majority it’s just an easy option these days that they think will avoid the much needed years of hard graft in the trenches.

Obviously there are some great online coaching practices available. These are the ones who will send you in-depth questionaries on your current trainings, nutrition, psychological profile and much more. This is because they cater for multiple factors across the entire spectrum of making gains. Worth remembering.

I can say that I know of some online coaches that haven’t really done anything int he way of training real people or even achieved anything themselves, these are the ones that bring the standard down. On the flip side there are people who are worth their weight in gold, you’ve just got to be careful who you get these days as clever marketing can make even the ugliest turd look like a polished diamond.

Anyone can pay for good marketing and fake transformation images/testimonials or even stealing other peoples photos, beware of this.

A few elements that often seem missing from online coaching are rarely the programming aspects (although they can be up for questioning). It’s the actual COACHING, you know, as in setting goals/process goal, video tutorials, video assessment/coaching eye, regular contact (depending on the level of service paid for), program adjustment due to lifestyle or other unforeseen factors, . Basically a client centred approach to coaching rather than a cookie cutter one.


What do you consider the qualities required to make a good online coach?

Have you used one?

Perhaps you are an online coach, if so what do you do  that you see many others fail to do?and how do you feel about how the world of online coaching is going?

I am not saying online coaching is bad, far from it because for some people this can be an excellent way to make progress and is exactly what they need, but with all the poor quality ‘coaches’ out there it’s a minefield.

Leave your comments down below and let me know how you feel about all this.



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