Online Coaching

My clients know they can be open and honest with how they are feeling and any concerns they may have. I am a 20-year-old personal trainer and yes I have wine and takeaways in moderation, life is here to be enjoyed, this is what I am always reminding… — My clients know they can be open and honest with how they are feeling and any concerns they may have. I am a 20-year-old personal trainer and yes I have wine and takeaways in moderation, life is here to be enjoyed, this is what I am always reminding my clients… that **balance is key**. I will never tell you to ban foods and to eat salads every day because it is not sustainable and you will end up feeling drained and miserable. My clients know not to get worked up if they have an unhealthy day or drink too much one evening, these things happen, one unhealthy day won't ruin your progress. Reaching your goal will not happen overnight it takes more than just 2 weeks of eating well and working out, it is important to recognise that it is the small changes that add up to big changes and I am here to help you on your journey.

Is an online coach for me?

Online coaching is a great way of having a high level of support and guidance without the need of having a face to face PT. It allows you to work out when you wish, at a cheaper cost than face to face personal training, with all your workouts set ready for you to follow based on your specific goals and needs which are discussed in detail during a consultation.

You can train where ever suits you, at home, at your home gym, at a normal gym or a mixture, eg some workouts at home and some in a gym environment. If you are committed to achieving your goals and staying consistent then an online PT is definitely an option for you.

Why have me as your online coach?

I’m not here to give you a quick fix, I am also not here to tell you to only eat salads and to exercise every day for hours to see results. I am here to help you achieve your goals and to change your lifestyle in an enjoyable and sustainable way.

My approach recognises that everybody is unique, each with their own goals and lifestyle. I understand time-constraints, personal commitments and other factors can make it difficult to find the time to exercise. I take this all into account and build you a customised plan based on your health, schedule and more importantly, fitness goals. I truly believe that everyone should be treated as individuals and I aim to transform your body so that not only do you reach your goals, but you build strength and a healthier lifestyle whilst doing it. I want to help educate you about the importance of a well balanced diet, to teach you how to progress, how to stay consistent and most importantly, how to enjoy fitness as well as having a healthy relationship with food and most importantly, yourself.

“The thing I love the most about doing this coaching with you is the fact your real, your not unrealistic and say we can never have bad food/takeaways etc. You let us do it but then just make sure it’s in moderation and you relate to it as I know you love an Indian too. So it’s so refreshing having you to be my coach as my goals feel so much more achievable now. So thank you so so much”Molly Brown

Why do people find it so hard to stick to exercising and a healthy diet?

Often people know what they need to do, they know the steps they should be taking, the workouts they should be doing, and the healthy choices they should be making, but they lack the support, they lack the the accountability, and lack the step by step plan that isn't just "a quick fix" and is instead a plan to transform their lifestyle to create long term results.

People underestimate how effective accountability is. Having someone believe in you, having someone there to coach and educate you on how to help you transform your lifestyle for the better, and having someone who is constantly supporting you towards getting long term results. An online coach is so much more than just someone who writes your workouts.

Following a fixed 7 day meal plan and random workouts will not teach you how to fuel your body correctly to achieve your goals or how to train correctly according to your body type and activity levels. I am here to help educate you on nutrition and exercise, to not just give you a quick fix but instead to provide you with the understanding and knowledge to create long term results that you can sustain without following a restrictive diet or complicated workout plan.

What is involved in online coaching with me?

Detailed consultation-I make sure training plans are tailored specifically to your goals and needs. Before you start I will send you over a google form asking a range of questions about your lifestyle, fitness experience and goals which will help me to understand how we will work together to make sure you achieve them.

A customised training plan-Once this has been done I will write up your plan and you will get an email with a login to a customised Riva Siggins Fitness app where you will be assigned your personalised programme.

Video demonstrations- Each exercise has video demonstrations to help ensure you are doing the correct form. You can also send me videos of you doing the exercise if you want to check this.

Progress tracking- You can add your weight, measurements and progress photos to the app so that I can track your progress and we will discuss this each week during your check-in.

Whatsapp Support Group. You will be given the option to have access to a Whatsapp group chat with other clients where we can all share our tips, successes and progress together.

Weekly check-ins. We will have weekly check-ins to make sure you are on track, this is not just focused on the numbers but also takes into account how you have found the plan and workouts that week, adjustments can then be made each week based on the feedback you give me and to ensure progression.

Access to a private Instagram and Facebook group- you will have access to a private Instagram with follow along with IGTV workouts that you can do at any time/however many times you want and a private Facebook group with all of my clients.

Nutritional guidance-

With regards to nutrition, you will receive a recommended calorie range and minimum protein recommendation that I work out for you based on your body type, activity level and goals. We will review this every week and make changes if needed.
You can also link MyfitnessPal to the app so I can get an idea of the sorts of foods you consume and offer nutritional advice and guidance to help you get the results you want.
I will also send you a document over with nutritional guidance as well as a document with different meal ideas and recipes.

My nutritional approach

Why do I only make my clients track calories/protein compared to all 3 macros?

I workout my client's calorie range and minimum protein recommendation to consume based on their goals which I then go through and explain in detail with them. Therefore if they want to eat something and it fits into their calorie range that is absolutely fine. I provide my clients with a calorie range compared to a fixed calorie amount as it encourages my clients to listen to their hunger cues, for example, if they are finding that they are feeling hungrier on a certain day then they can eat at the higher end of the range and if they aren't feeling as hungry, for example, this may be due to having a rest day, then they can eat at the lower end of the range. This approach encourages my clients to start to listen to their bodies and learn not to eat for the sake of it and instead when they feel they need to. Just because they have a calorie range doesn't mean they always eat at the higher end of the range with no consideration to their hunger levels, instead, my clients focus on how they feel they need to eat for the day and learn to listen to their hunger cues compared to being fixated to a certain number each day.

The reason I only work out their protein amount is that I believe it is the most important macronutrient, this is because it helps maintain lean muscle mass which is extremely important even if a client is only looking to lose weight as it ensures they are retaining muscle whilst losing fat. It is also a lot more satisfying than the other 2 macronutrients( carbs and fats) and will leave them feeling fuller for longer. Therefore all my clients need to worry about is eating within their calorie range and hitting their minimum protein amount which is a lot less restrictive than tracking all 3 macros; carbs, proteins and fats and hitting an exact calorie number each day, this gives them a lot more flexibility and freedom with what they eat.

Why don't I provide meal plans?

I believe following a 7-day meal plan every week is restrictive and can be very impractical. For example, say you don't want to follow what’s on the plan one night, we are human and things come up/get in the way and following a set meal plan can be really restrictive and also expensive to be buying lots of different foods that you may not even enjoy.

My approach involves educating you on nutrition so you have the tools to take away with you to constantly move forward and implement positive changes into your life/nutrition. I provide you with different meal ideas and recipes that you can use if you wish as well as providing you with constant nutritional guidance and support based on the foods you are consuming.

To make long term changes you need to have knowledge and know-how to make the right changes and I believe educating you and providing you with the tools and knowledge as well as providing you with different meal ideas and constant nutritional guidance and support is more valuable than following a fixed 7-day meal plan

What happens once I have paid for a block of online coaching?

1) A consultation-

Firstly I will get you to fill out a google form asking a range of questions and then we will have an in-depth conversation, we’ll get to know each other and will spend some time establishing clear goals, potential challenges/barriers, commitment/time and equipment you have available/facilities you use

2) Register on the app-

You will get an email with sign in instructions to the companion app where you can:

Set up your profile
View and complete your workouts/see your personalised training plan
See your training progress in both graphs and pictures
Track your nutrition intake
Communicate directly with me

3) Start your plan-

You will have access to a dashboard where each day you will see what workout/activity I have set you.
You will be able to watch a demo video for each exercise with specific instructions on exactly what to do
Update your results eg number of reps performed, how much weight you used or how far you ran
Send feedback or ask a question

Commonly asked questions

I am a complete beginner to working out and struggle with motivation, do you think this will work for me?

Remember that everyone starts off as beginners. Your training plan is completely tailored to you and your ability. There is a detailed consultation process which ensures I write a program that suits you and your lifestyle. I have check ins every week with my clients where changes can be made if something is not working. Even if you have never stepped foot into a gym or tracked your food I am here to help educate and guide you towards reaching your goals.

I am really busy, do you think I can still get results?

If you want something enough you will find time for it. Remember that we all have the same 24 hours in a day. Whether you are a mum with kids to look after, studying a degree or running a busy business you can still commit to this program. To make long term results you need to prioritise what is important to you; your health and happiness is a priority. I help coach my clients to create a routine they can stick to, workout frequency and the length of workouts will be tailored to fit into your schedule. You can make time to work on yourself.

Do I need to go to the gym to get results?

Going to the gym/having access to a range of equipment will be beneficial but it is completely optional. I write training plans based on the resources available to my clients, some clients have very minimal equipment and have still made great progress. I would recommend having access to some home equipment such as a pair of dumbbells/resistance bands if you plan to do all home workouts. As long as your are committed to pushing yourself and sticking to your training plans you will get results.

Do I have to eat 100% clean to see results?

No. Eating 100% clean is not sustainable. You will likely stick to it for a few weeks and then start having a big binge at the weekend or getting constant cravings. You will start to feel guilty for eating certain foods and develop a bad relationship with food. I will never tell you to ban foods, I will never label foods as ‘good’ or ‘bad’. Instead I help to educate you on making healthy choices and fuelling your body with the right things. Yes you can still have chocolate, drinks with your friends and a takeaway, but all in moderation and this is what I help to educate my clients on.

How quick until I see results?

If you want a short term quick fix that you can’t sustain I am not the right coach for you. I help to transform my clients habits and lifestyle for the better. This is not a quick fix or something that can happen over night. My clients are patience, have trust in me and the process and this results in them making long term changes that they can sustain. Everybody is different and progresses in different ways, what works for someone may not work for another, that is why we have regular check ins to ensure you are on track and changes can be made if something is not working. Nothing of worth in life comes easy but I am here to help you transform your life in a way that you enjoy and this does not happen over night.

Is it expensive?

Online coaching is a much cheaper alternative to personal training and you get a lot more from it.

Remember that you can’t put a price on investing in yourself. It is so easy to spend money on clothes, on a night out, on holidays, on takeaways but people are often hesitant to spend money on improving themselves.

Investing on improving yourself is the best investment you will ever make and worth every penny. Having the constant support, guidance and education to improve your lifestyle is priceless and you should only consider online coaching if you are ready to make an investment in improving yourself and putting yourself first..