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Coaching

Nothing here is automated and nothing is recycled from another client. Here is exactly what happens, in the order it happens.

01

It runs on a four-week cycle.

01

Week 0

A long, specific form: injuries, shift patterns, equipment, the foods you refuse to eat. About twelve minutes, and it decides everything I write.

the intake

02

Week 1

Written from scratch after I've read your answers. Nothing templated, nothing generated. In your portal within 72 hours of being accepted.

both plans land

03

Weeks 1–4

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.

the work

04

Week 4

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.

the rewrite

02

Two documents, written for you.

  • 01Training programme

    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.

  • 02Meal plan

    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.

  • 03Your own thread

    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.

  • 04Weekly check-in

    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.

03

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.

Available all week
Not a half-hour slot on a Tuesday. Message me when the question actually comes up.
Answered properly
Writing gives me time to look at your numbers before I reply, so you get a considered answer.
Yours to keep
Every answer stays in the thread. Scroll back to it at 6am before a session.
Zero friction
No scheduling, no time-zone maths, nothing to get ready for. Just type.

  1. Bench felt heavy, only got 6 on the last set instead of 8.

    You · 07:12

  2. 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

  3. Out for dinner Friday. Italian. What do I do about the plan?

    You · 13:02

  4. 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.

Applications are open

Tell me about your week.

Twelve minutes of honest answers and I'll tell you what I'd change. If I'm not the right coach for you I'll say so, and point you at someone who is.

Apply for coaching→@ciennavinton