12 weeks minimumFat Loss
Reduce body fat while maintaining strength, energy levels and a normal social life.
View programOnline fitness coaching
Training and nutrition
built around your schedule.
Individual coaching for people managing full time work, family commitments and irregular hours. You receive a training program matched to the time you have available, nutrition guidance that fits your routine, and a structured review every week.
Included in every program
- A training program matched to your available time
- Nutrition guidance that fits your existing routine
- A structured progress review every week
Example weekly review
Week 6
- Sessions
- 4 / 4
- Protein target
- 6 / 7 days
- Avg. steps
- 8,940
- Weight trend
- -0.4 kg
Illustrative only. Every program is reviewed against your own numbers.
Built for your schedule
Sessions are planned around the hours you genuinely have available, including shift work, travel and irregular finishes.
Practical nutrition
Guidance designed to work alongside restaurant meals, work functions and family routines, without eliminating foods entirely.
Weekly progress reviews
Your training data, measurements and feedback are reviewed every week, and the program is adjusted in response.
Direct coach access
Questions can be raised at any point during the week and are answered the same working day.
Results you can maintain
Every program concludes with a documented plan for maintaining your result once structured coaching ends.
Coaching programs
Four ways to work together
Each program is built around your body composition, your available equipment and your calendar. If you are unsure which is most appropriate, that is what the consultation call is for.
12 weeks minimum
16 weeks minimumMuscle Building
Increase muscle mass through structured progressive training and adequate nutrition.
View program
16 to 24 weeksBody Recomposition
Reduce body fat and increase muscle mass at the same time, over a longer timeframe.
View program
12 weeks, then reassessedTwelve Week Transformation
A complete program covering training, nutrition and ongoing support from assessment through to maintenance.
View programAbout your coach
Coaching built for demanding schedules.
I am Jakob McDowell, an online fitness coach. I work with people who want to reduce body fat and build muscle while managing full time work, family commitments and irregular hours.
Working as a personal trainer means my own week runs on early mornings and late nights, so I am not guessing at what a broken schedule does to training. Programs are designed to remain workable during busy periods rather than assuming ideal conditions, because a plan that only functions in a perfect week is not a plan that produces results.
The emphasis throughout is on outcomes you can maintain. A meaningful part of every program is dedicated to what happens once it finishes, since the common pattern in this industry is that progress is lost within months of a program ending.
Coaching is delivered individually and the number of active clients is capped, so that every program receives proper attention. Places become available as existing programs conclude.
More about Jakob
Jakob McDowell
Online Fitness Coach
The process
How coaching works
- 01
Application
A short form covering your goal, your weekly schedule and your training history. It takes approximately two minutes.
- 02
Consultation
A free call to discuss your circumstances and establish whether this coaching is appropriate for what you want to achieve.
- 03
Your program
A training and nutrition plan built around your available equipment, your experience level and your calendar.
- 04
Weekly review
Progress is assessed every week and the plan is adjusted as your circumstances and results change.
Client results
Transformations
Published with the written permission of the clients pictured. Where a figure is quoted it is the client's own. Where none is shown, none was supplied, and none has been estimated.
Before and after20kg of fat lost, with muscle and strength gained
Fat Loss
Before and afterMuscle Building
Before and after coaching
Before and afterFat Loss
Before and after coaching
Before and afterFat Loss
Before and after coaching
Individual results vary considerably. These are real clients and real figures, not a prediction of what any particular person will achieve.
Free resource
A practical guide to fat loss on a limited schedule
A concise guide covering the factors that make the greatest difference when training time is limited. You will also receive a short weekly email on training and nutrition. You can unsubscribe at any time.
Enquire about coaching
Applications take approximately two minutes to complete. Places for new clients are limited each month.