BESPOKE COACHING

No cookie-cutter, no shortcuts, no quick fixes.

Just long-lasting, enjoyable & sustainable habit change

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iMac display with fitness meal plan being shown

I will design a program that is 100% tailored to you

Luke O Mahoney

Integrative Health

We offer two online coaching services

Nutrition

& Training

Nutrition Only

How it works

1

Our Questionnaire

First, we send you an online questionnaire to fill out. This questionnaire is quite extensive and requires insight into various aspects of you and your lifestyle.

2

Your Individual Plan

We construct your package of training, nutrition, cardio, and supplementation procedures & guidelines.

3

Connect with Me

When you confirm your plan, you receive my contact number, whereby guidance and support are always readily available at any time of the day.

4

Weekly Check-in Sheet

We send you a check-in sheet once a week, where you log your week's activities and review your training, nutrition, sleep, stress, general overview, and well being. No stone left unturned.

5

Video Session with Me

We check in with via video chat weekly, email, or WhatsApp, where we have a candid and personal conversation to track and monitor your progress and adapt our strategy if necessary. 

 100% INDIVIDUALIZED

Every factor, from rest times, sets, reps, execution, exercise selection, volume & layout, is completely tailored to you

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Comprehensive nutrition that tastes good

healthy salad
health French toast with blueberries
Healthy tacos
Healthy Pasta and greens
fruit and granola

This programme is in conjunction with your nutrition, to ensure we have control over as many variables as possible, providing the best results and most enjoyable approach possible.

 

Our Nutrition program is designed to be practical to suit you, stress-free, enjoyable, and tasty. We aim to keep supplementation to a minimal, only if completely necessary, and address all interventions through a diverse nutrient-dense diet.

 

Health is not just physical but also psychological in one complete system (integrative). Therefore social interactions and relationships are essential, hence why we advocate a balanced lifestyle to getting results, teaching you how to allow for nights out, meals out, birthdays, wedding occasions, etc. within your approach.

More resources

In addition to our weekly conversations, I also provide more resources to help you succeed.

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Video Database

You also will have access to my private video database of exercise tutorials, that demonstrates all of the exercises that will be part of your plan

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Whatsapp Support Group

You can connect with other clients to share your journey, receive support, and receive more insight from the different points of view.

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Ebooks

All of our personal training packages also include an E-book on how to begin changing foods yourself and learning about different macronutrients, tracking calories, etc. 

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You also receive two recipe books that include a "swap sheet," which allows you to add more variety to your meals by easily swapping your food sources.

Frequently asked questions

What type of questions do you ask in your initial questionnaire?


We must have a total understanding of your fitness needs, so we ask a comprehensive list of questions that deal with your health markers, past experience, current lifestyle, goals, smart goal setting, training ability, food preferences, etc. If you are female, we also ask about gender-specific questions such as your menstrual cycle. All of these factors add up to coming up with a plan that is tailored to you individually.)




How often do we connect with you?


As often as you need! Check-ins are usually weekly, with some twice a week, some clients more if required, none of which is an extra cost. My goal is for you to succeed, and I am vested personally in your success. All my clients are my priority, and I do not limit the amount of contact we have.




I am new to exercise. How do I know if I am performing the exercises correctly or even how the exercises work?


You will have access to my private video database of exercise tutorials, where I perform all the exercises that are part of your fitness plan. Attached to each exercise within your programme will be a link that will take you to a short video (less than a minute). This video details the exercise set-up & execution to optimize safety and also the effectiveness of each rep, ensuring you get the most out of your training. Also, I ask for video feedback during our check-ins, where I invite you to record yourself training so that I can assess your form, and you are doing the exercise correctly.




Do I need to join a gym for the fitness portion of the program?


Whether you work out at home or in the gym, we construct every training approach to suit your access to resources, abilities, experience, injury history, enjoyment, etc. You don't HAVE to join a gym to see great results, but we recommend it, to optimize the process all around.




How do we connect for our weekly virtual sessions?


Whatsapp, Zoom, or a standard phone call.