The Online Coaching Riot Act

Reading the Riot Act: What You Need to Know About Online Coaching

Online coaching has exploded over the last few years.  Many of my clients are in person IN STUDIO but there are some who want to lose weight, build muscle, or some combination of the two.  Online coaching provides you with the plan, the structure, and what do — to get those results. It allows you to have a knowledgeable coach (ahem that’s me ) on the other end to troubleshoot, or answer questions when you feel stuck or confused.  It provides education, organization and accountability to help you achieve the goals you have set out for yourself. 

You want results, you want guidance, and you want a program that works for you.

But here’s the deal – online coaching is a two-way street.

I’m here to coach, support, and guide you, but there are a few key expectations that come with this process.

Let’s lay it all out.

1. Doing Your Workouts is Implied

You hired me to coach and guide you — not to chase you down to train. Following the program is ultimately your responsibility, and that includes logging your workouts, tracking your weights and reps, and sharing your feedback. These actions help me help you.

If you’re not consistently showing up, putting in the work, and recording your progress, the results will reflect that. The program works — but only if it’s followed.

When it comes to training frequency, some clients can realistically commit to 3 days per week (the minimum), while others manage 4–5, and sometimes even 6. The key is to be honest with yourself about what fits into your lifestyle right now. Not what you wish you could commit to — but what’s actually doable.

Starting from a place of honesty helps set realistic expectations for both of us. It reduces frustration for you and ensures I can program effectively based on what you’re actually able to do. As your schedule opens up, we can always add more.

2. Reach Out If You Have Issues – You’re Not Bothering Me

I know sometimes it can feel like you’re “bothering” me if you have a question or concern — but let me be clear: You’re not.
This is your journey, and questions are part of the process.

Yes, I have set office hours, but you’re always welcome to message me anytime. I’ll get back to you during those hours — but communication is open, and I want you to feel comfortable using it. If something isn’t clicking, let’s troubleshoot it together.

My office hours are there to help me protect my energy so I can show up as the best coach possible — not just for you, but for my family and myself as well. Weekends are reserved for family, Mondays and Fridays are dedicated to planning and prep, and Tuesdays through Thursdays are focused on coaching, client messages, and studio work. Things may shift from time to time — that’s just life — but like anyone else, I need space to train, recover, stay inspired, and live a full life too.

So ask the questions. Be curious. Learn, apply, and grow. I’m here to help you get results, no matter where you’re starting from or how old you are. We’re in this together.

3. Check-In. It’s Part of the Process

Depending on your coaching package or program, you’ll have access to bi-weekly or monthly check-ins, coaching calls, and regular opportunities to message me with questions or updates.

That said, it’s important to understand: this is a partnership. I won’t be checking in with you every single day or chasing you down to see if you’re sticking to the plan. You’re an adult who made a powerful decision to invest in your health — and I’m here to support you every step of the way. But your success depends on communication.

If I don’t hear from you, I’ll assume things are going well. But if you’re struggling, stuck, or unsure — please reach out. I send regular reminders (weekly or bi-weekly, depending on your plan) to stay connected, but I can’t read your mind. If I reach out and don’t hear back, I can’t help you make adjustments or move forward.

This is your life, your health, and your journey — and I’m honored to be your coach through it. But lasting results come from consistent action and open communication. So please, keep showing up, keep checking in, and keep the conversation going. We’re in this together.

4. Do Your Best With What You Have

Not every day will go according to plan — and that’s okay. Life happens. Maybe you’re traveling, your gym is unexpectedly closed, or the day just gets away from you. I understand — we all wear many hats: we care for families, manage busy schedules, support aging parents, juggle work, errands, and more.

There are days —It’s a lot.

But here’s what I ask of you: always try.
Effort is what moves the needle. It doesn’t have to be perfect — it just has to be something.

Can’t get in a full workout? Do what you can with the time you have. Eating out? Make the best choice available. Progress isn’t about being perfect — it’s about making consistent, intentional decisions, even when it’s hard.

You set these goals for you. Not for anyone else. And I’m here to support you, encourage you, and give you tools to succeed — even when life gets messy. But it’s up to you to use those tools and keep showing up.

You don’t have to be perfect.
You just have to keep choosing better — one decision, one day at a time.

5. Follow the Meal Plan – It’s the Direct Path to Your Goals

If your goal is fat loss, muscle gain, or body recomposition — nutrition is a major part of the equation. Implementing the plan consistently is what helps us learn what works for your body. Following it “kind of” or “sometimes” will likely lead to slower results and more frustration — not because you’re failing, but because we don’t have enough consistency to assess and make the right adjustments.

If something feels off, confusing, or isn’t working for you — that’s exactly what I’m here for. Let’s talk about it and tweak where needed. But if the nutrition side isn’t being followed, it makes progress tough to measure and harder to achieve. That’s just the reality.

I also completely understand how overwhelming nutrition has become in the age of social media. One minute a food is fine, the next it’s “toxic.” Red dye this, seed oil that — sometimes it feels like we’re not even sure what’s safe to eat anymore.

So if you see something online, in a podcast, or while scrolling that’s got you second-guessing your choices — send it to me! That’s part of the process. I’m here to help filter through the noise and show you what’s relevant (or not) for you.

Most importantly: give the plan a real chance. Until we see how your body responds, we don’t know what needs to be changed — or celebrated. This process is about building autonomy, confidence, and long-term freedom around food and training. And that comes from learning, applying, and staying consistent — not from perfection, but from effort and curiosity.

You’ve got this — and I’ve got your back.

Final Thoughts

Online coaching works — when you work the plan. I want nothing more than to see you succeed, and I’m here to guide, support, and cheer you on every step of the way. But real results come when we both show up — with effort, communication, and consistency.

If you’re ready to commit to yourself, stay accountable, and do the work (even when life gets busy), then let’s go. You don’t have to do it alone — I’ve got your back.

And if you’re thinking, “Yes — this is the kind of coach I need in my corner,” then I encourage you to reach out. Let’s talk about your goals, what’s been holding you back, and how I can help you move forward — with confidence, clarity, and a plan that fits your life.

I offer online coaching, training programs, and in-person studio sessions for those local to the area — with options for every level of support.

My mission is simple: to help you reach your goals and learn how to maintain them for life.

Let’s make your goals happen — together.
Coach A