1:1 Online Coaching | activelyaoife



1-1 Macros and Training

Want to transform your life?

I have designed my 1-1 Empowered Results coaching service to provide a step by step framework to help you get in the best shape of your life. Including nutrition and strength training, it is a lifestyle change where we make small changes each week, focusing on mastering one goal at a time.


Empowered Results Coaching has a macro tracking phase, a strength accumulation phase and a sustained results phase. In each phase we focus on one aspect at a time so that you will not feel overwhelmed at any point. This is the key to building sustainable habits.


How it works:

Weeks 1-2 :

  • Goal setting and creating your roadmap to success 

  • 1-1 macro coaching 

  • Nutrition coaching

  • How to meal prep

  • My Fitness Pal Video Tutorials

  • Becoming a macro tracking pro 

Weeks 3-6:

  • Basic Strength Training based on the equipment YOU HAVE!

  • Assessment of form on all main exercises and lifts

  • Establishing proper form and technique

  • Learning lifting cues and exercise execution techniques

Weeks 7-8: 

  • Eating for performance and results

  • Working towards PBs in the gym

  • Mindset coaching

Weeks 9-16:

  • Strength Progression

  • Developing a lean physique through dieting with diet breaks

  • Reaching your GOAL!

Weeks 16 - 24 and onwards:

  • Moving from dieting to maintenance calories

  • Learning how to make informed food choices

  • Moving away from tracking all your food

  • Building lifelong habits around nutrition

  • How to maintain your results and set new goals!


How long will I need to stay on the program?

The program runs for 24 weeks as that is what I have found to be the best time frame to achieve real body composition results. However, the majority of my clients stay on longer term, to continue to build upon their progress and results.  


What can I expect from you as my Coach if I sign up?

As your coach, I will give you the knowledge to make better food choices and help you stick to a routine consistently to see results and for it to become a habit.  I will encourage and motivate you  to succeed in each day. You will be in regular contact with me throughout the week for support and questions. You will have a regular check in to assess progress. 


What kind of contact will I have with you?

If your application is successful you will be invited to set up an initial consultation over video call where we will discuss your goals. You will then be added to my online platform where you can access your weekly macros, food lists and check in form.  You will have constant access to me through text message and voice-note over Whatsapp for any queries. You will receive a weekly video progress report with feedback on your check in, detailed answers to your questions and coaching cues and tips for the week ahead.


What kind of food will I be expected to eat?

There is no specific dietary requirement or food plan with my programs, however you will be provided weekly macro and calorie goals. You will also be provided with one example Full Day of Eating based on your macros and food preferences. After week one you will have the confidence to create your own meal plan which I am always happy to review and tweak if needed. My goal is to educate you and thus give you the confidence to make your own food choices.


What type of exercise will I need to do?

I firmly believe that the best results come from following a personalised structured strength training program. Your program will be gym based and require you to have some experience with lifting weights (ideally barbell and machines). However in the current climate, home workouts are of course provided and I can build a plan around any limited equipment available! The program will be based on your individual needs, how often you can exercise and the equipment that you have access to. 


1. Apply by clicking the button below.

2. Fill out the application form on the following page.

3. I'll reach out within 24 hours to book in a consultation.


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