Q. How Does Online Personal training Work?

Online personal training is a comprehensive fitness coaching service that involves my drawing on some ten years of experience to design a physical training program and meal planner that will help you achieve your goals and transform your body in a a timely yet healthy fashion. Your program is designed on a bespoke basis based on you providing me information about your exercise history, current fitness levels personal logistics (by way of gym access, home fitness equipment etc).

I also ask you to send over a ‘before’ style picture that allows me to gauge your current level of muscularity, body fat and of course body type (Meso, Endo, Ecto)

There is also an additional brief fitness test that I recommend you take upon sign up that allows me to make sure that your workouts are created at the right level of difficulty for you.

Your meal plan then syncs up with your training plan and each day’s caloric intake and macro nutrient splits reflects the training you are going to do. Caloric intake is calculated based on your height, weight, age and activity level and body type.


Q. What do I get in my package?

Tailored monthly training plan – I will design your bespoke training plan from scratch with three to five days of your sign up. The program will generally be sent in 4 weeks training phases that map out linear progress as relates to the training goals you express on your training forms. Each training week will show you exactly what workouts to do, the exercise selection you’ll need as well as why this training protocol has been chosen and how it’s positioned to serve your goal.

Bespoke monthly meal plan – Your nutrition plan is far from generic, I’m so proud of the custom meal plans on my service. It all starts with you filling out a questionnaire telling me everything you would like to achieve. From there I work out the number of calories, meal frequency and macronutrient split that I would like to see you on.

The meals included in your plan will be selected based on your food preferences and intolerances. Where possible we will look to address any issues of indigestion you suffer from frequency as we have very advanced methods of food combining that allow most people to alleviate these unnecessary ailments.

Every meal comes with cooking instructions and a full recipe to make following the meal planner as easy as possible, even for those that do not cook very often.

We also give you the option of a simple or complex meal plan. Simple meal plans are great for anyone short on time or who would like to make things as simple as they can, there is still plenty of nutrient diversity, A complex meal plan is intended as much a meal planner as an education in healthy eating as there will be so many new foods and recipes introduced that you will be halfway to being a connoisseur by the end of it! Of course, all still designed to achieve your training goals in the most timely fashion.

Supplement recommendations – I’m not a huge fan of the majority of fitness and bodybuilding supplements, however there are times at which a protein shake might be a convenient way to consume nutrients when the alternative would have been a missed meal. I do believe in a lot of alternative therapies and that many health ailments can be avoided and reversed with the use of natural herbs. Where appropriate I will call these things to your attention and you will have the opportunity to discuss this with either myself

Of course, I’ll also be able to recommend and advise on the use of more traditional fitness supplements like creatine.

Ongoing support – All online personal training customers will have full email support from my team of fitness trainers. This means you can get an email reply within 24 hours at any time on your training plan. Depending on your level of coaching you will also have unlimited email support from me personally.

Educational resources – As much as I love being an online personal to my clients, its also my job to equip my clients with enough fitness knowledge and resources to be able to take control of their health and indeed that of their families. I do this by weaving fitness resources and opportunities to educate on the decisions being made on my end whenever I see them.

How you feel – Many customers report feeling a very a tangible increase in energy, within the first 1-2 weeks of starting their regime. This is often the result of increased activity levels and a non-inflammatory diet. Those that also read around my blog and integrate some of the recovery and mindfulness practices I recommend often experience a time of mental clarity and calmness they’ve not experienced before, not to mention a great boost in mood!


Q. Have you always been an online fitness coach? What’s your background?

Actually no, my online services started as requests from friends of my clients and needed a program they could do on their own whilst they were away, this worked really well and as a result I decided to open the service up to a global audience.


Q. What if I only want a custom meal plan?

That is certainly possible, if you are already following a an exercise program of your own or just want a personalised meal plan we can do that for you. Please request that service by emailing me on sarah@fitical.co.uk.


Q. How long does it take to get my program after purchase?

Because your training program is created personally by me from scratch, it generally takes me 3-5 day to deliver your program to you.


Q. What kind of support do I get?

Once you sign up, I will be your first port of call for any immediate issues you have with your training program or meal planner. Your manager will be available via email and will always get back to you within 24 hours of your enquiry. I will also be available via email throughout your training program.


Q. Do you ever offer personal training in person?

I tend to be committed to any client here in the UK or oversees for the majority of the year. Please email me personally on sarah@fitical.co.uk if this is of interest to you.


Q. What happens after my monthly training course?

That really depends on how close you were to your final goal when we started the training program. Some clients have achieved a great deal of progress over their monthly course and after a brief chat at the end of their program feel confident going on to train alone. Others prefer to continue on to a monthly training program and beyond. Again, this will depend on the level of change we need to achieve and the degree to which the coaching relationship is preferable to training alone.


Q. Do you help me with my medical conditions / injuries?

As this is an online service I’m not in a position to diagnose injuries. I would advise that you get in person advise on any injuries before starting your training program. Medical advice is not a part of my service. To be clear, although my training programs work toward optimal health they are not intended as a replacement for personalised medical advice.


Q. Do I need to have gym access or fitness equipment to use the plan?

No, because each program is written on a bespoke basis I will work with whatever fitness equipment you have available to you. Where you do not have gym access and are in need of some pieces of equipment to achieve your goal, I will make those recommendations.


Q. I don’t have much time to cook, how easy is the meal plan to cook?

If time is scarce and you would like an easy to prepare meal plan, just select a simple meal planner option when you receive your training forms and I will only include meals and recipes that are simple to follow and can be created quickly and with little preparation time, perfect for anyone short on time.


Q. I am on a budget, how expensive will my food be?

If you are on a budget I can select foods and meals that will be more cost effective. This is easiest for me to do for U.K and U.S based clients, but of course I can apply the principles for shopping arrangements anywhere, just tell me the details and I’ll get it done!


Ask a question

Still not sure? Let me know what you’d like to know and I’ll get back to you asap.

Email: sarah@fitical.co.uk
Tel: (+44) 07833615405
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