Structured 8-Week Online Fitness Group Programs with Coaching Support for Busy Professionals

Online Program Overview

Choose your focus

Fat Loss (Cut)

Lose body fat while maintaining muscle, strength, and energy

Best for:

• Designed for intermediate to advanced individuals who are already training and want a more structured, intelligent approach to fat loss.

• You want to get leaner and more defined

• You feel “stuck” despite training regularly

• You want structure without extreme dieting

Outcome:
A leaner physique, improved energy balance, and a sustainable fat loss system you can maintain

Muscle Growth (Build)

Build muscle and strength with structured hypertrophy training and performance nutrition

Best for:

• Designed for intermediate to advanced individuals who are already training and want a more structured, intelligent approach to muscle growth.

• You want to grow muscle without unnecessary fat gain

• You’ve plateaued in your training

• You want a clear system for progression

Outcome:
Increased muscle mass, improved strength, and a clear structure for long-term growth

(May 21 - July 20, 2026)

(May 21 - July 20, 2026)

How the group program works

Delivered via my app

1. Structured Training

• Pre-defined 4-6 workouts per week

• Gym-based, hypertrophy-focused programming

• All major muscle groups are considered for a proportional, aesthetic body

• Flexibility exercises included

• Cardiorespiratory exercise recommendations based on your goal

2. Smart Nutrition

• Personalised, clear calorie and macro guidance depending on your goal

• Access to my library of healthy recipes

• Performance and recovery-focused nutrition

• Strategies for eating out, busy days, and social life

3. Recovery & Regulation

• Sleep and recovery optimisation protocols

• Stress management strategies

• Nervous system regulation tools

• Adjustments for high-stress periods

4. Coaching & Accountability

• Weekly live coaching calls (30 mins)

• Community support (group chat)

• Structured guidance

• Personalised 'end of program report' to understand your program performance

• Optional fitness assessment to identify and treat your muscle imbalances*

• Optional 1:1 nutrition audit meeting*

• Optional 1:1 lifestyle optimisation meeting*

• Optional end of program 1:1 performance review and future strategy meeting (exercise progression, body stats)

  *additional one-time charge for 30min video meeting

Who this is for

Designed for Busy Professionals

This program is for you if:

• You have a demanding schedule and need structure

• You want visible results without extreme approaches

• You value a calm, sustainable, and intelligent system

• You’re ready to follow a plan and stay consistent

What makes this different

More Than Training Alone

Most programs focus only on workouts.

This system integrates:

• Training

• Nutrition

• Physical recovery

• Psychological regulation

• Real-life integration

So you don’t just get results — you can sustain them

Program structure

What You’ll Focus On Over 8 Weeks

Week 1: Setup, Assessment & Calibration

• App setup, tracking, and check-in system

• Calorie and macro targets tailored to your goal

• Establishing your baseline and goal (body, performance, routine)

Week 2–3: Execution, Technique & Consistency

• Refining exercise execution and training quality

• Adjusting training variables (volume, intensity, selection)

• Building a consistent training and nutrition rhythm

• Understanding how to progress (not just follow a plan)

Week 4–5: Nutrition, Performance & Systems

• Pre- and post-workout nutrition strategies

• Meal timing and energy management

• Practical meal prep systems for busy schedules

• Navigating social life, eating out, and routine disruptions

Week 6–7: Recovery, Plateaus & Adjustments

• Optimising sleep, stress, and recovery capacity

• Identifying and breaking through plateaus

• Adjusting calories, training load, or activity levels

• Learning when to push and when to pull back

Week 8: Consolidation & Exit Strategy

• Transitioning out of a cut or growth phase

• Maintaining results without losing structure

• Planning your next phase (cut, build, max. strength or maintain)

• Building long-term consistency beyond the program

What you get

Included in Your Program

• 8-week structured training program

• Personalized caloric/macro guidance

• Access to my library of healthy recipes

• Recovery guidance

• Weekly live coaching calls with me

• End of program performance report and optional 1:1 performance review (45min video meeting)

• Access to private community

Pricing & Cohort Start

Next Cohort: May 21 - July 20, 2026

• Duration: 8 weeks

• Format: Online group program

• Limited spots to ensure quality

Intro Promotion Price:
€299 (incl. 21% Dutch vat)

Start Your Next Phase

Whether your goal is to get lean or build muscle —
this is your structured approach to doing it properly.

Other questions?

For partnerships, corporate wellness enquiries or media requests, feel free to get in touch directly.

Dutch chamber of commerce (KVK): 93610041
Dutch Tax Number (btw): NL005030379B54