Online training is a remote fitness solution that allows you to make use of my skills and expertise as a coach from anywhere in the world. Based on the information you provide regarding your lifestyle, training history, injuries/medical issues and access to equipment and goals, I will design a bespoke personal training and nutrition plan. 

Your training plan will be accessible through my coaching app (included in the package) where you can track your workouts, performance and body composition metrics. Through weekly check-ins and frequent calls I will support and coach you to achieve your goals and get life changing results.

Online coaching can be extremely effective. Your program will be completely tailored to you. You can schedule the sessions as per your availability, giving you more flexibility compared to in-person training.

The training app has a full exercise library, showing you how to perform each exercise in the plan, and if you’re not sure you can upload videos in the app for a form check. The app is your guide during the sessions as it will guide you through your workouts and it is used to track your progress.

You can train anywhere you want, and with the weekly check-ins we will make sure you keep making progress and achieve your goals. 

As I won’t be there next to you in the gym you’ll need to be self-motivated to make the most out of your investment.  

This truly depends on your time availability and your goals, as your plan will be completely personalised for you. Generally I advise everyone to train at least 3x/week in order to see great results from training and to be able to progress. In fact, most of my clients train between 3-5x per week, with sessions lasting around 1 hour. This gives you enough stimulus, and still allows for recovery between sessions.

Nutrition is something you’ll need to focus on every day of course!

If you like to make progress and see results: Yes. If you don’t like to see results and make progress, then no. In all seriousness, whether any training program is worth it all depends on your commitment to the plan. If you do stick to it, I can guarantee you that you will see great results. My training philosophy is tried and tested in years of in-person training, so I know it works. 

When you sign up I will send you my in-depth intake form, to get to know you, your goals, your current situation, preferences, training history and more. We will then schedule a call to discuss this and to set concrete goals and to formulate a plan. After that I will go and create the plan for you, which I will then share through the coaching app. This will be completely personalised for you. We will do regular weekly check-ins to tweak the plan where necessary and assess your progress to make sure you achieve your goals.

The main reason is that you need time to get results, build new habits and a great routine. 2 months gives you enough time to get used to the training, make tweaks where necessary to optimize training results and actually see those results on the scale, in the mirror and/or performance wise in the gym, depending on what your main goals are. 

My goal is to set you up for success, not failure. Having at least 2 months allows me to give you all the tools to be successful afterwards too. And of course you can extend the coaching process too when you’d like to keep going and achieve more together. 

Training never stops. Whether you like it or not, in order to maintain your results or keep progressing you’ll need to put in more effort. During the initial 2 months I’ll give you all the tools to be able to keep going afterwards. If you’d like we can continue together and extend the coaching process. The main benefit here is that I know you now, so we can make the next phase of training even more specific to you.

The biggest difference is amount of coaching and guidance that is included in the package: 

The Basic Plan is for you if you want the correct guidance in terms of training & nutrition but want to do things on your own. We’ll be in contact over text but won’t have in-depth check-in calls every week. Weekly check-ins on the app and monthly check-in calls are included. 

The Premium Plan is for you if you usually struggle with motivation & discipline to stay on track & you want to make it a sustainable transition to your new lifestyle. As well as being in contact over text, we will have bi-weekly coaching calls where we set goals for the week ahead & talk about what you might have been struggling with the previous week.

Generally, the more coaching, the more results. So I would recommend the premium plan if you’re not sure which one to choose.

Yes, you can switch from the basic plan to the premium plan anytime. If you are following the premium plan and would like to switch to the basic plan you can do so after the first 3 months. This is ideal for those that would like to keep going but feel like they need less guidance after the first block of training is over. 

I have 1000’s of hours of experience delivering in-person training and have been working in the fitness industry for over 12 years now.

I have worked in award-winning training facilities, as a personal trainer and small group trainer and in fitness education (teaching other trainers). For the majority of this time I’ve worked in Dubai. I am degree certified, holding a bachelor degree in Sports and Physical Activity and am a Certified Strength and Conditioning Specialist (NSCA-CSCS), which is one of the most respected certificates in the entire industry. The first time I actually set foot in a gym was 20 years ago, so yes I have a lot of coaching experience working with a variety of clients

No you don’t. However, if you have the opportunity to train out of, or join, a fully equipped gym I would 100% recommend it. Having a fully equipped gym to use makes it a lot easier to make progress. If you do prefer to train at home, or a mix of home and gym that is fine too. I’ll tailor the workouts towards the equipment you have at your disposal. 

Absolutely. Having some training experience helps, but if you are a complete beginner I will make sure you achieve incredible results at a pace that is comfortable for you. The workouts will be simple to start with and we will slowly adjust them as you get stronger and more confident in the exercises. In the app you will be able to see videos of all the exercises to make it easy to do them correctly. 

You can contact me on WhatsApp for short questions. I will get back to you within 24 hours. If you have long questions or requests, it would be better to share this per email, so I can take my time to answer these. I reply to long emails 1x per week.

There will be videos of all exercises so you can check your technique. In addition to this, you are more than welcome to always send me videos of you doing the exercises so I can check your technique and give you feedback

You can contact me on WhatsApp for short questions. I will get back to you within 24 hours. If you have long questions or requests, it would be better to share this per email, so I can take my time to answer these. I reply to long emails 1x per week.

My goal is to help you long term. Part of this could be to track calories, however this is not a must. The better you track your nutrition, the more accurate my coaching can be and the more results you can get. The downside is that it can sometimes be difficult to do, or it might not be the right tool to use for you at that moment and that there are better ways for you to improve your nutrition. While counting calories is optional, you will need to do some sort of tracking of your nutrition (this could also be simply writing down your nutrition) for me to help you to the best of my ability. 

When it comes to meal plans, I don’t like to give out standard ones, as I want you to still be able to eat foods you enjoy. We will have a good look at your current intake and see how we can make improvements, without you having to give up everything you enjoy (you’ll most likely need to make some sacrifices though!). I will provide you with sample plans to give you an idea of how much you should be having, a recipe guide and a nutrition guide and we will set daily and weekly targets to make your nutrition a success. 

Everything that is relevant to your fitness journey will be tracked in my coaching app we both have access to. You will need to track all the weights you lift, and you will need to do weekly measurements so we can keep track of progress. All of this gets explained in the welcome pack, but think of measurements like circumference measures, scale measures, progress photos and performance measures (strength and/or cardio). Besides this we also track subjective measures like sleep, energy and hunger, so we can adjust the program where necessary and stay on top of any issue that may come up during the coaching process. 

The app can be downloaded through the app store, once you will sign up for coaching I will create your account and you will receive an email with a like so that you can access it. 

The price depends on if you choose the “Basic” plan or “Premium” plan. You can see my plans and prices in the section above the FAQ

Click the button at the bottom of this page, select the plan you want and fill out the form with your details. I will then be in touch with you within 24 hours with the next steps.

If you haven’t heard from me within 24 hours, please check your junk mail. Alternatively, you can contact me on contact@elgervanb.com or you can send me a message on instagram (@elgervanbfitness).