Elite Online Coaching Starting Guide
Start to finish Online coaching Please read carefully
This is exactly how online coaching with me works, start to finish. If you have already signed up, welcome, and thank you for choosing me as your coach. If you are still deciding, this is what you would be getting.
Read it properly. It sets out how the programme runs and what is expected of both of us, so there are no surprises either way and we make the most of our time together. Save this page, you'll come back to it.
01Meet your coach
I've always had a passion for health and fitness, having competed in both gymnastics and cheerleading at a national level during my childhood. That started my love for the gym and training, and led me to complete my personal training qualification in 2023. Before that I worked as an occupational therapist in mental health for 6 years, but decided to pursue being a PT full time, to help people reach their full potential and feel strong both physically and mentally.
I have experience across various types of training including functional training and bodybuilding, having recently won my Bikini Pro title. I believe in a balanced lifestyle, and my goal is to make you feel confident in yourself, in the gym, and in your knowledge around nutrition.
02Overview & expectations
You've signed up with me because you want to change your lifestyle, your mindset, and get in the best shape of your life. That requires adherence to the training and diet plan I send across, and a good level of communication. These aren't just guidelines, they're a blueprint for the best possible result, and deviations from the plans will hold back what we're trying to achieve.
Your programme needs to become your new lifestyle, not a quick fix. If poor dietary choices and old habits led to your starting point, we now leave those behind to reach your goal.
Time frame
How long it takes to reach your end goal is VERY person dependent. It comes down to your training experience and ability to train hard, your starting point, your commitment to the plan, and your communication with me. Signing up for 12 weeks doesn't necessarily mean you'll be exactly where you want to be at the 12-week mark. The longer we work together, the better and longer-lasting your results will be. Everyone progresses at their own pace, so please don't compare yourself to others.
As long as you're giving 100%, you will make progress.
03Your check-in
Once per week we check in. This lets me see what effect the current plan is having on your weight and physique. For me to make accurate decisions and changes, the plan must be stuck to for the full 7 days between check-ins.
Complete your check-in form on this website on the morning of your designated check-in day, along with your progress photos (front, rear and side). Your check-in day is stated in the initial message that comes with your plans. Give as much feedback as possible on your form.
ashton-fitness.com/checkin Code: 0376 Deadline: 10.30am on your check-in dayEach week, two conditions qualify you for adaptions and changes to your plans:
1. Adherence. Stick to your plans as close to 100% as possible. Life happens, mistakes and slip-ups are okay! But if you're continually choosing to come off plan with food or skipped sessions, you won't qualify for adaptions that week. Always be honest in your check-in. We're here to make progress, not be perfect, and if you're not honest I can't maximise your results, which defeats the purpose of the entire coaching system.
2. Video analysis to the minimum standard. The very least I expect is 2 training videos per week, but we should really be aiming for 4. I need to know how hard and efficiently you're training so I know what to do going forwards. In my experience, the clients who consistently send analysis are the ones who get the best results.
Open the check-in form04Tracking progress
We track your progress through weekly pictures, measurements and feedback. Accuracy and consistency are key to monitoring progress and making the right changes.
The tracking rules
- Take your pictures in the same place with the same or similar lighting. If natural light isn't possible, use artificial light with no shadows
- Pose in a consistent way each week: front, rear and side
- Weigh yourself in the same spot, at around the same time, on the morning of your check-in. Weight should only ever be taken completely fasted, as soon as you wake up
- Measure from the same places on your body. Not needed every week, but take a waist and hip measurement at least every 4 to 6 weeks
Pose like this each week: front, side and rear
05Training video analysis
Training analysis is a compulsory part of your coaching and expected of all clients. Film one set from every workout and send it to me on WhatsApp along with your check-in. I'll be watching the speed of each rep, range of motion, grip, stance, posture and intensity, then I'll give you feedback and advice on adjusting your technique so you get the most from every exercise.
Diet, cardio and steps are all very important, but without correct form and intensity in the gym you'll never reach your full potential. It's essential we establish good technique very early in your programme.
06Training
You'll be given access to the app Trainerize, downloaded via your app store. It contains your workout programme, a space to log your workouts, and demonstration videos for every exercise.
Training rules
- Use perfect technique. Lower the weight for a full 3 to 4 seconds on every rep (unless stated otherwise), feel the stretch for a second, lift powerfully without momentum, then squeeze hard for one second before lowering again
- Use a standardised technique. Don't lower for 3 seconds one week and 1 second the next. Keep form VERY consistent or we can't measure strength increases accurately. Same pace every time means we know the muscle is genuinely stronger
- Don't skip sets or exercises, and don't add them either. You wouldn't cheat on your diet, so don't cheat on your training. If you're training hard on every set, you don't need more than what's on your plan
- If you're unsure of anything, ask
Safety
Far too often I see people using equipment wrong or performing free weight exercises with poor technique. You'll find key notes and video demonstrations beside every exercise on Trainerize, please read and watch them before asking for help, they're invaluable. And if you're new to training, don't be afraid to ask a qualified instructor at your gym how to perform an exercise or use a machine safely, that's what they're paid for. As with any programme or diet, seek the advice of a medical professional before undertaking strenuous exercise. Good guidelines minimise the risk of injury, but they don't eliminate it.
07Cardio
Do not do more cardio than is stated on your plan. If you want to for any reason, talk to me first so we can make sure it aligns with your goals.
During a fat loss phase, I increase your cardio duration to encourage more weight loss. We might start at 20 minutes per day, then once weight loss slows I'll increase to 25 or 30 minutes to keep progress coming. For each 5 to 10 minute increase to be effective, please don't add extra cardio without it being prescribed, or we'll run out of cards to play when weight loss stalls. Plus, too much cardio will hurt your strength and performance in the gym!
Your allocated cardio depends completely on your goals, and it benefits your strength work too: the cardiovascular adaptations help you recover better between sets.
08Diet
During your consultation call we'll discuss how this looks for you and what structure you'd prefer to follow.
Diet rules
- You'll be given a calorie and macro target to adhere to. I'll talk it through with you so you understand exactly what it means and how to hit it
- Eat no more than what's on your plan
- Eat no less than what's on your plan. This is essential if we want to make progress. If you under-eat, then when I reduce your calories the changes will have very little impact, so eat everything on the plan!
- Struggling to fit in meals or hit targets? Tell me as soon as possible
- Keep me informed of social occasions the week before, so we can factor them into your week
The 80/20 rule
I still want you to enjoy a variety of foods. I get my clients to follow the 80/20 rule: 80% of your diet from whole foods, foods that haven't been processed (fruit, vegetables, meats, fish, whole grains), and 20% from foods you enjoy that aren't as nutrient dense. Everything still gets tracked. By allowing yourself foods you enjoy, you're more likely to stay consistent, and we remove the idea of "good" and "bad" foods entirely. There's no such thing as a good or bad food, please drop those labels. It builds a far more positive relationship with food.
Struggling to structure meals?
A great starting point: a quarter of your plate protein, a quarter complex carbohydrates, half fruit and veg, then a sensible serving of healthy fats on top to complete a balanced meal.
Hydration
Hydration is so important it deserves its own mention. It's overlooked by many, but it won't be by you. The benefits: improved energy, better digestion, aids in weight loss, enhanced brain function, a healthier heart, fewer headaches, and better recovery.
Aim: 2L+ per day On creatine? Add 500ml+09Sleep & recovery
If you want to build muscle, lose fat, get stronger, minimise hunger, improve your mood, and yes, have a better sex life, you need to prioritise 7 to 8 hours of sleep per night. Form a bedtime routine, minimise phone use, try sleep aids like chamomile tea, meditation and reading, and give yourself adequate time to actually fall asleep.
Recovery tips
Train hard, recover harder. If recovery isn't up to par, your training and everything with it will suffer. The first three below are absolutely essential:
In priority order
- Protein intake: 1.5 to 2g per kg of bodyweight. You'll get your own individualised target. Protein is vital for growth and repair of muscle tissue and can't be skimped on
- Sleep: we don't grow in the gym, we grow when we sleep
- Hydration: dehydration impairs your muscles' ability to repair themselves, especially in hot weather. 2L+ per day
- Cold water: a cold shower encourages healing and eases muscular tension, an ice bath may relieve soreness and even improve sleep. Struggle with it? End your shower with 30 seconds of cold
- Don't avoid carbs: your muscles store carbs as glycogen for energy, and restoring glycogen within four hours of intense training helps recovery and reduces soreness
- Supplements: whey protein and creatine both support recovery
- Massage and soft tissue work: anything in this family enhances recovery and helps prevent injury
10Supplements
Over 90% of supplements on the market do nothing but take your money. Supplements do exactly what the name says: supplement an already well-controlled diet and training programme. They will not make up for shortcomings in either. If you aren't eating, training or recovering properly, no supplement will do the work. Supplements are the last 5%, not the first!
Health basics
Fish oils: most of the western world is deficient in omega-3, essential nutrients that help prevent heart disease, lower blood pressure and reduce triglycerides. From a performance perspective they improve muscle function, recovery and strength.
Multivitamin: to cover any deficiencies in your diet, I'd recommend taking one.
Performance
Whey protein: no, it's not bad for you! It's mainly dairy, so if that affects your stomach there are dairy-free alternatives. It's a cheap, convenient supplement to lean meat and eggs, but get as much protein as you can through whole foods first. My favourite is Perf4m, it mixes best and tastes great.
Creatine: the most researched supplement on the market, shown to improve performance, decrease fatigue and improve recovery. The optimal dose is around 6g a day, taken whenever suits (I throw mine in my morning hydration shake so I remember). Take it every day, even rest days, and drink plenty of water.
Hydration and electrolytes: electrolytes (calcium, chloride, magnesium, potassium, sodium) are involved in many essential processes in the body, and hydration products replace what's lost through sweat, first thing in the morning or post-workout. My favourite is Conteh Hydra Flow, Pineapple Crush flavour.
EAAs: essential amino acids are the nine your body needs but can't produce itself, usually obtained through meat, poultry and eggs, which makes them harder to get on a plant-based diet. Great taken during your workout. My favourite is 10X Athletic EAA, Watermalone flavour, and ASHTON10X gets you 10% off any supplements from their website.
Anything more specific, we can discuss on your consultation call or in your weekly check-in.
11The WhatsApp group
You'll be added to my support group on WhatsApp when you start your programme. Just a few rules:
Group rules
- Negativity towards any member won't be tolerated. This is a community built to achieve results, so support each other and keep it polite and encouraging
- Help other members where you can and you'll get the same back. Answer questions you know the answer to
- Don't be afraid to post! There's no such thing as a silly question, when you ask one, ten people were waiting to ask the same thing
- Post questions directly to the group where possible, it's the most effective place for me and other members to answer given the volume of messages I get daily. Anything personal or sensitive, WhatsApp me directly, and please allow up to 12 hours for a response, it may not always be instant
12What you need
Get organised and have these ready for the beginning of your plan:
Your kit list
- Calorie tracker (the MyFitnessPal app)
- A journal, great for seeing how far you've come and staying accountable
- Tape measure for measurements
- Digital scales for yourself
- Food scales
- Step counter (Fitbit, Apple Watch, etc.)
13Goals & mindset
Setting goals is SO important, and I'll support you to do it. Your goals should follow the SMART rule:
SMART goals
- Specific: not "I want to get lean" but "I want to lose ten pounds". Pick one main goal
- Measurable: there are ways to measure progress, like photos
- Achievable: how important is this goal to you, and what can you do to make it attainable?
- Realistic: don't compare yourself to anyone. Make goals realistic to you and your lifestyle
- Time bound: give yourself a deadline
I want a SMART goal at the start of every new phase, and it needs to be exact.
Mindset & communication
It's very important to me that you feel good as well as look good throughout your transformation. If something's wrong, you're struggling, or you become unwell, reach out to me as soon as possible. I can't help with things I don't know about. Honesty and communication are vital to building the best possible coach and client relationship.
Please remember: I am here to help.
Message me on WhatsApp14Disclaimer, terms & payments
I consent and understand that Ashton Fitness Coaching is not a medical doctor, licensed nutritionist or registered dietician, and the information here should not be taken as medical advice. These are recommendations only, not intended to diagnose, treat, cure or prevent any health problem, and not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise programme.
This programme is the property of Ashton Fitness Coaching. Any copying, posting or sharing of the programme with anyone is forbidden, including on any public forum or download site. While undertaking, and after undertaking, any Ashton Fitness Coaching programme, no other gym, company or fitness professional may use progress photos or transformation results for their own publicity or advertising without the consent of Ashton Fitness Coaching.
The sharing of information between you and Ashton Fitness Coaching is required to partake in the programme. GDPR guidelines are followed and no information will be shared without your consent. If at the end of the programme you wish to have your information deleted, you can opt to do so, just make me fully aware of your wishes at the time. See the privacy policy.
Let's get started..
Thank you for taking the time to read my starting guide! Save this page to your phone so you can easily come back to it with any questions as you go.
I'm really looking forward to working with you: achieving your dream physique, developing your mindset, enhancing your life, and supporting you in any way I can. This is only the first step of our journey.
Please tag me in any Instagram posts and stories documenting your journey, I absolutely love to see them! If your profile is private I may not see your posts, so please don't ever think I'm ignoring you, I share every post I can. And use #coachedbyashton to connect with the community we're building!
Lots of love
@ashtonaldersonfitness · #coachedbyashton