STRONG FOR LIFE COACHING
Strength and fitness, built around you
Your own programme in your own app, with someone checking in on you every week. For people who want to get stronger and fitter for the long run, without guessing.
Who this is for
Coaching suits you if you know strength training matters but you are not sure what to do, how much is enough, or how to work around old injuries and a busy life. Some of my clients are complete beginners. Some have trained for years and want structure and honest feedback.
I am a biokineticist with 16 years of clinical experience. Strength training is the foundation, and where it suits your goals I bring in HIIT, Tabata, sprint interval training and high intensity training, so you build an all round fitness that lasts.
What we can work on
- Strength and muscle for healthy ageing
- Body recomposition
- Fitness and conditioning: HIIT, Tabata, SIT
- Training around pain or old injuries
- Confidence in the gym or at home
“The greatest predictor of success I have seen in twenty years is not discipline. It is doing it with someone.”
“If you have tried before and it has not stuck, that is not a character flaw. It almost always means the starting point was too big.”
Shannon
How it works
Five steps, in person in Hout Bay or Rondebosch, or on Zoom.
01
A quick chat
Send me a voice note or we have a short call. I want to hear why you are looking for help and what you hope will change.
02
Questionnaire
A questionnaire shaped around your goal, covering your training history, injuries, health and the time you really have.
03
Consultation
75 minutes together. We go through your history, look at how you move, and agree on what matters most right now.
04
Your own app
I build your programme into a personal Strong for Life app with your name on it. It opens from your home screen, shows exactly what to do each session, and syncs your training so I can follow along.
05
Weekly feedback and 5-weekly reviews
Each week I look at what you logged and how it felt, and send feedback. Every 5 weeks we meet in person or on Zoom to review, retest and set your next cycle, with a lighter deload week built in.
Pricing
Most of the work happens at the start, so that is where most of the cost sits. Staying on is simple.
START HERE
Strong for Life Start
R4 500
Your first 5-week cycle, fully supported:
- A quick chat or voice note
- Questionnaire shaped around your goal
- 75 minute consultation, in person or Zoom
- Your personal Strong for Life app
- Weekly feedback for 5 weeks
- Your first 5-week review
THEN, IF YOU STAY ON
Ongoing Coaching
R1 450 a month
- Your app, kept up to date
- Weekly feedback on your logs
- A review every 5 weeks, in person or Zoom
- A new cycle written each time
- Stop whenever you like
Prefer to go it alone first? The Strong for Life apps are a free place to start.
Questions people ask
Do I need a gym?
No. I can build a programme for a gym, a home setup with a few weights or bands, or a mix of both.
How much time will it take?
Most people train two or three times a week for 30 to 60 minutes. Your programme is built around the time you actually have, not an ideal week.
I have an old injury or ongoing pain. Can I still do this?
Usually, yes. Working around pain and injury is a large part of my background. If something needs medical attention or formal rehabilitation first, I will tell you honestly and refer you to the right person.
Is it only strength training?
Strength is the foundation. Depending on your goals I also include HIIT, Tabata, sprint interval training and other conditioning work. My focus is training rather than nutrition, though I can include some guidance if it matters to your goal.
Can I combine coaching with massage?
Yes. Many clients book massage alongside their training, and a review can be booked as a longer session that includes treatment.
How do I pay?
You receive an invoice before you start, and then monthly if you continue. There is no contract, so you can stop at the end of any month.
Ready when you are
Send me a voice note telling me a little about you and what you are hoping for. I will get back to you to set up a chat.
