Frequently Asked Questions

I work with a wide range of clientele. Those who are a great fit and are successful in achieving their desired goals are those who are ready to make a sustainable change, who want a structured plan to build muscle, reduce body fat, and feel confident in their bodies. Most of my clients are busy professionals and everyday individuals, as well as some advanced lifters and athletes.

For online coaching, yes — you should have basic familiarity with compound exercises (e.g. squats, RDLs, presses, rows) and feel confident training solo. If you've used weights before and understand the fundamentals, I'll tailor your program to your ability.

In-person coaching is suitable for all levels of experience, including complete beginners.

It depends. Certain health conditions can complicate training and nutrition, and I do work with clients managing certain conditions as long as it's within my scope. However, I do not provide nutrition coaching for individuals with Heart Disease, Chronic Kidney Disease, Cancer, Ulcerative Colitis, or eating disorders. My services can complement, but not replace, medical treatment.

Please get in touch to discuss whether my coaching is the right fit for you.

Most clients train 2–4 days per week, depending on your goals, experience, and availability. My programs are built around high-intensity, low-volume weight training — where fewer, focused sets are performed close to failure. This delivers maximum results with efficient time investment and minimal fatigue.

Yes — if you have the right setup: squat rack, barbell, plates, adjustable bench, and dumbbells. A home gym is fine for starting out, but after 6–12 weeks, most clients benefit from moving into a commercial gym to access heavier weights and more equipment options.

The purpose of weight training is to increase lean muscle mass, improve metabolic rate, and change the way your body actually looks. The body you want either has more muscle and less fat, or just less fat — cardio leads to muscle loss. I've seen it repeatedly with clients who either never stopped doing cardio or added it back later — and lost strength and muscle in the process.

True body recomposition relies on increasing strength and lean mass through targeted weight training combined with proper nutrition. Adding cardio often leads to fatigue and poorer recovery, which undermines your ability to train intensely and build muscle. Simply put, cardio is not only unnecessary but counterproductive for those who want to build a strong, lean, and healthy body.

That said, I do recommend walking for 30–60 minutes at least 5 days per week — it lowers cortisol, improves insulin sensitivity, and supports mental health. Walking won't cause fat loss by itself, but it supports the conditions your body needs to get leaner, stronger, and healthier.

Yes — you have full input into what foods are included or excluded. I can accommodate most dietary needs, including gluten-free, vegetarian, vegan, and low-FODMAP.

However, my coaching is not suitable for those with medical conditions that require clinical nutrition intervention, including: Heart Disease, Chronic Kidney Disease, Cancer, Ulcerative Colitis, or active eating disorders. Contact me if you're unsure whether it's the right fit.

I don't encourage cheat meals — but I also don't expect perfection. 100% compliance is usually not reasonable for many; 95% consistency is realistic and effective, even for my busiest clients who travel and have businesses and families. 75–80% compliance tends to result in minimal or stalled progress.

One high-calorie meal (e.g. burger and fries, pizza, pasta) can easily exceed 1,000+ calories and set you back a week or more, especially if repeated often. It's not just about the calories — it's the other processed ingredients that can cause problems.

While you absolutely can enjoy the occasional indulgence, it should be intentional and tracked, not used as a "reward" or emotional escape. If you'd like flexibility, I can build meals into your plan that feel indulgent but still align with your macros or targets. Just be upfront in your check-ins so I can make accurate adjustments.

Alcohol interferes with nearly every process involved in building a leaner, stronger body. It slows digestion, disrupts sleep, elevates stress hormones, and halts muscle protein synthesis. Your body prioritises metabolising alcohol, so the food you eat during and after drinking is more likely to be stored as fat.

Even small amounts (1–2 drinks) can set some clients back 1–3 weeks. I've seen it repeatedly in client data: fat gain, muscle loss, stalled progress. If you're serious about results, alcohol should be eliminated, or kept minimal and very infrequent. That said, if your progress remains steady and you're happy with your rate of change, then that's your choice — it's your body and your progress.

No, it's optional. Protein powder is convenient and can help meet daily targets, but it's not required. I'll guide you to hit your protein needs through food if that's your preference.

Weekly direct debit. All payment details are provided after you submit your registration form — please contact me to discuss the options.

It takes at least 12 weeks to see significant measurable and visual body composition changes. This gives your body time to adapt to structured training and nutrition, and gives us enough data to make intelligent adjustments. I also dedicate significant time to building your first full-phase program — so the commitment ensures mutual investment.

You will see and feel positive changes from the first 2 weeks, but anything significant that you can maintain will take at least 12 weeks. Most people overestimate what can be done in just 12 weeks. Bigger goals will require a longer-term commitment to good nutrition and hard training.

Yes — after the 12-week minimum. You can pause or cancel at any time with 14 days' written notice. Your account and billing will be paused until you're ready to resume.

Please refer to the Terms & Conditions for further information regarding cancellations and refunds.

All coaching is delivered through a custom-branded app (powered by Kahunas). You'll access your plans, check-in forms, progress tracking, exercise demo videos, technique uploads, and messaging — all in one place. It's free to download via the App Store or Google Play.