Do I need gym access for online coaching?

I design programs for wherever you train. Full gym, home gym, or minimal equipment. We'll build around what you have.

How much time do I need per week for online personal training?

Most clients train 4-5 days per week for 45-60 minutes. Your program is designed to fit your schedule, not the other way around.

I'm a complete beginner. Is online fitness coaching for me?

Absolutely. I work with everyone from first-timers to competition athletes. Your program is fully custom to your experience level.

What if online coaching isn't a good fit?

I offer a 30-Day Confidence Guarantee. Complete your first 4 check-ins, and if you don't feel confident this is working for you, I'll refund your first month.

How is this different from a generic online fitness program?

Nothing is templated. Your training, nutrition, and check-ins are fully customized to your goals, body, and lifestyle. I personally review every check-in and adjust your program.

Can I cancel my online coaching anytime?

Yes. There are no long-term contracts. Founding members commit to 3 months in exchange for their locked rate, but after that it's month-to-month.

The Body Recomp Starter Guide (Free)

Q: What is body recomposition?

Body recomposition is the process of losing body fat while building lean muscle at the same time. Instead of just losing weight, you're reshaping your body composition for lasting results.

What body recomposition actually is (and isn't)

Body recomposition means losing fat and building muscle at the same time. Not “lose weight first, then build muscle.” Not “bulk up, then cut down.” Simultaneously.

Most people don't believe this is possible. They've been told you have to choose. Eat less to lose fat OR eat more to build muscle. That's outdated thinking.

The science is clear: with the right nutrition, the right training, and enough consistency, your body can absolutely do both. Especially if you're a beginner to strength training, returning after a break, or carrying extra body fat.

Body recomp is

Losing fat while building muscle
Eating enough to fuel change
Strength training as the priority
Tracking measurements, photos, and strength
A sustainable approach you can maintain

Body recomp is NOT

A crash diet or quick fix
Starving yourself into a smaller body
Doing hours of cardio
Obsessing over the number on the scale
Something that works in 2 weeks

The 3 things your body needs to recomp

Body recomp isn't complicated. It comes down to three things working together. Get these right and your body has no choice but to change.

Strategic nutrition

You need to eat enough to fuel muscle growth while creating a small enough deficit for fat loss. The key word is “enough.” Most women trying to change their body are eating way too little, and that's exactly why they're stuck.

Protein is the single most important variable. It builds and preserves muscle, keeps you full, and has the highest thermic effect of any macronutrient (your body burns more calories digesting protein than carbs or fat).

Progressive resistance training

Your muscles need a reason to grow. That reason is progressive overload, gradually increasing the weight, reps, or sets over time. Without this signal, your body has no reason to build new muscle tissue.

This means strength training, not cardio. Cardio has its place, but it does not build muscle. Compound movements like squats, deadlifts, rows, presses, are the foundation.

Recovery and consistency

Muscle is not built in the gym. It's built during recovery. When you sleep, when you rest, when your body repairs the tissue you broke down during training.

Sleep is non-negotiable. 7-9 hours per night. This is not wellness fluff. It's when growth hormone peaks, when muscle protein synthesis is highest, and when your body does its best repair work.

Want these 3 pillars customized for your body?

The Recomp Method takes these principles and builds them into a fully custom program. Your macros, your training split, your check-in schedule. No guessing.

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Your exact protein, calorie, and training targets

Here are the numbers. No fluff, no “it depends” without explanation. These are the ranges that work for the vast majority of women starting body recomp.

Protein

0.8 – 1g per pound of bodyweight

This is the single most important number in this entire guide. If you only change one thing about your nutrition, make it this.

What this looks like

130 lbs: 104–130g/day

150 lbs: 120–150g/day

170 lbs: 136–170g/day

Best sources: chicken breast, Greek yogurt, eggs, whey protein, fish, cottage cheese, lean ground beef/turkey.

Calories

Small deficit: 200–300 below maintenance

To estimate maintenance: bodyweight in lbs × 14–16. Use 14 if sedentary, 16 if active.

Example for a 150 lb woman

Maintenance: 150 × 15 = ~2,250 cal

Recomp target: 2,250 − 250 = ~2,000 cal/day

This is not 1,200 calories. Aggressive calorie cuts kill your metabolism and make it impossible to build muscle.

Training

3–4 resistance training sessions per week

Focus on compound lifts: squats, deadlifts (or RDLs), hip thrusts, rows, bench press, overhead press.

Simple 3-day split

Day 1, Lower: Squat, RDL, lunges, leg curl, calf raise

Day 2, Upper: Bench, row, OHP, lat pulldown, curls + triceps

Day 3, Full / glute: Hip thrust, split squat, pull-up, DB press, lateral raise

Progressive overload: each week, try to add a rep, a set, or weight. Even small increases compound over time.

Cardio: 2-3 sessions per week of low-to-moderate intensity is fine, but don't rely on cardio for fat loss. Your nutrition does that.

The 5 mistakes keeping you stuck

I see these with almost every woman who comes to me for coaching. If you're reading this, there's a good chance at least one is holding you back right now.

Mistake 01

Eating too little

Women are told to eat 1,200 calories, cut carbs, and do more cardio. That's a recipe for muscle loss, metabolic slowdown, and feeling terrible. Undereating is the #1 reason women don't see results despite working out consistently.

Mistake 02

Doing too much cardio and not enough lifting

Cardio burns calories but doesn't build muscle. I see women spending an hour on the Stairmaster every day and wondering why their body shape isn't changing. Switch to lifting 3-4x per week and use cardio as a supplement.

Mistake 03

Changing everything every 2 weeks

You start a program, see no results after 10 days, and switch to a new one. Body recomp takes 8-12 weeks on a consistent program. Jumping between programs means you never get the progressive overload your body needs.

Mistake 04

Using the scale as your only metric

If you're building muscle and losing fat simultaneously, the scale might not move, or even go up. Track progress with photos, measurements, how clothes fit, and strength in the gym. These tell the real story.

Mistake 05

Not eating enough protein

Most women I work with are eating 40-60g of protein per day when they start. They need 120-150g. That gap is the difference between body recomp working and not working.

Recognize yourself in any of those mistakes?

You're not alone, and it's not your fault. The Recomp Method fixes all 5 with a personalized plan built for you.

See how coaching works

A realistic timeline so you know what to expect

Body recomp is not a 2-week transformation. It's a process, and the timeline depends on where you're starting and how consistent you are.

Weeks 1–4

The foundation

You'll feel stronger and more energized. Clothes may start fitting differently. The scale probably won't change much. Don't panic.

Weeks 4–8

First visible changes

More definition in your arms and shoulders. Your waist might be smaller. You're lifting heavier. Friends start commenting.

Weeks 8–12

Significant transformation

Before and after photos tell a real story. Your body composition has noticeably shifted. This is when women say "I can't believe I wasted years doing it the old way."

Months 3–6

The full recomp

Sustained, progressive changes obvious to everyone. You look like a different person, while weighing roughly the same. The results are undeniable.

The honest truth: the biggest factor isn't genetics or supplements. It's adherence. Following a solid program 80-90% of the time for 12 weeks will change your body more than a “perfect” program at 50% for a year.

How to know if you need a coach

Everything in this guide is real. You can start applying it today. But here's what a guide can't do:

A guide gives you the “what.” A coach gives you the “how” for YOUR body.

Calculate your exact macros based on your body and goals
Write a training program built around your gym, schedule, and level
Review your check-ins and adjust your program in real time
Hold you accountable when motivation dips
Troubleshoot when progress stalls

You might be a good fit for coaching if:

You've been working out but aren't seeing body composition changes
You know what to do in theory but struggle with consistency
You're tired of guessing whether your program and nutrition are right
You want someone to review your progress and make adjustments
You're ready to invest in doing this properly

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The Recomp Method is my signature coaching program. Custom training, custom nutrition, and weekly check-ins with me personally. Everything in this guide, tailored to your body.

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The Body Recomp
Starter Guide