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© 2020 by Sam Barnes

Online Coaching

"For the most dedicated of clients"

Online coaching is tailored in every way possible. From your training to your nutrition, you'll be supported every step of the way with 24/7 support by email and text. 

- Here's how it works -


After signing up, you'll receive a client profile form through email to fill in. This will help me to understand more about you and your goals.


Daily support through text. The easiest way to reach out to me with your questions and updates.


I will get to work on creating your initial training & nutrition plan. Everything is 100% tailored to your current lifestyle and goals.

Nothing is too much trouble.


Weekly check ins with me through Google Forms. I'll evaluate your progress and ensure you're on track. The perfect way for me to make updates to your plan.

- The Training Programme -


Every programme I put together for you has been created from scratch. I create your programme based on your goals, current lifestyle, past experience of working out and current levels of exercise.

Training Style

I have a wide range of knowledge when it comes to different training styles. I consider myself to be highly knowledgable when it comes to the following styles of training:

- Bodybuilding

- Powerlifting & Powerbuilding

- Circuit based exercise

- Bodyweight

- Cardio


The most important aspect of any workout programme is your education on form, the reasons behind exercise selection and basic understanding of your anatomy. If you're not focusing on the correct form and "feeling" the movement, you're not gaining all of the possible benefits. Every exercise I give you comes with a link to a guide on the correct form and execution.

Workout Environment

I can create you a plan for a gym workout, home workout, park workout or middle of mars workout. 

Your plan will be put together and sent to you on a Google Sheet. This allows you to view it wherever you are and also allows me to make updates to it whenever you need me to.



- The Nutritonal Guidance -


Chicken and rice 5 times a day isn't a belief of mine. I want you to create a healthy relationship with the food you're eating. Macronutrients (protein, fat and carbohydrates) are what I will help to educate you on. If your macros are correct, your goals become far easier to attain.

Meal Ideas

Initially we'll create a few days worth of meal ideas together. these will fit into your macros and, as we go on, I'll help you to move away from meal planning and experiment with your food choices. Your diet should never restrict you. I want you to eat out and enjoy life whilst hitting your goals.

May 2019

january 2020

PT's nowadays are only showing you the before and after, not the journey that goes in-between. Don't get me wrong, crazy transformations are amazing to look at, but they give you a false sense of what it takes.

This client of mine started coaching with me in May and this is a photo they took in September. In those 5 months they overcame sciatica from a herniated disc and pinched nerve, began working out twice a week, transformed their nutrition habits and had top surgery. Oh yeah, they also lost 26 lbs. as well.

They might still have a long way to go, but the middle part is where that all happens.

May 2019

september 2019


Per Month