Cienna Vinton, online coaching

Your training andyour food, writtenfor the week you have.

I'm Cienna. I write one training programme and one meal plan for you, rebuild them every four weeks from your check-ins, and answer every question in between.

Apply for coaching→How it works

Message me any time: answered within 24h
Plans rewritten: every 4 weeks
Coaching online: since 2021

Two documents, written for you.

Not a template with your name at the top. Both are built from your intake form and rebuilt every four weeks.

Training programmerewritten every 4 weeks: Sets, reps, tempo, rest and a number to beat on every lift, built around the days you can genuinely train and the equipment you genuinely have. Every movement has a swap if your body doesn't like it.
Meal planbuilt from what you eat: Calories and protein set to your goal, portions given in grams and in handfuls, designed around your allergies and the foods you told me you won't touch. Including a plan for the nights you eat out.
Your own threadanswered within 24h: A private message thread with me in your portal. Ask anything, any hour. Form checks, a menu you can't decode, a week that fell apart.
Weekly check-infive numbers, one paragraph: Weight, waist, energy, sleep and adherence, plus an honest note. I read the trend across weeks rather than any single day, and change the programme from it.

It runs on a four-week cycle.

The same loop for every client, deliberately unglamorous, because it's the repetition that works.

Week 0the intake: A long, specific form: injuries, shift patterns, equipment, the foods you refuse to eat. About twelve minutes, and it decides everything I write.
Week 1both plans land: Written from scratch after I've read your answers. Nothing templated, nothing generated. In your portal within 72 hours of being accepted.
Weeks 1–4the work: You train, you eat, you check in every week, you message me whenever something is unclear. I answer with your numbers already in front of me.
Week 4the rewrite: I read four weeks of trend, not one bad Tuesday, then rebuild what needs rebuilding and leave alone what's working. Then it starts again.

Coaching that lives in your messages.

All of it happens in writing. Your plans, your questions, my feedback. It keeps me available across your whole week instead of one slot in it, and every answer stays there to read again.

Bench felt heavy, only got 6 on the last set instead of 8.
You · 07:12
You slept five hours according to your check-in. Keep the weight, we'll get the eighth rep next week. Don't chase it today.
Cienna · 09:40
Out for dinner Friday. Italian. What do I do about the plan?
You · 13:02
Eat the pasta. Protein high at lunch, skip the bread basket, and we'll pull 200 calories from Saturday.
Cienna · 14:15

Illustrative example of a client thread.

What the months look like.

No thirty-day miracles. This is what actually happens when someone trains sensibly and eats enough protein for long enough.

Weeks 1–4: Learning the lifts and hitting the sessions. The scale often barely moves. The win is showing up four times a week without negotiating with yourself.
Weeks 5–12: Loads climb, clothes change before the scale does, and eating well stops feeling like a project. This is where most people say it clicked.
Month 4 on: The plan isn't the hard part any more. We're refining rather than rebuilding, and the habits survive holidays, illness and bad weeks.

What it costs.

Apply first. I only take clients I think I can get results for, so payment comes after we've agreed you're a fit.

Prices forCoaching costs the same to deliver everywhere, so this only ever moves the price up for higher income countries. It never goes below what Portugal pays.