1:1 Online Coaching

Most online coaching is a programme
in disguise.

A real coach reviews what's happening, adjusts the plan when things change and tells you honestly when something isn't working. If you want training built around your actual life, let's talk.

Book a Free Coaching Call → Message on WhatsApp

No obligation. Tell me what you want to achieve and we'll see if I can help.

The offer

Your training.
Properly coached.

Individual programme built around your goals, equipment and circumstances. A proper conversation every week. Ongoing adjustments as your training progresses.

£150 / month. Initial 12-week commitment.

The problem with going it alone

Generic doesn't fit your life.

Training around a full week means accounting for work, family and the odd injury that wasn't there a few years ago. A plan you found online isn't enough. Not because the information is wrong. Because nobody's watching whether it's right for you.

Plans often fail not on paper, but in practice: the weeks that don't go as expected, the aches that change what you can do and the questions you can't get a straight answer to. That's where coaching matters.

No accountability

A programme can't see when sessions are being missed, understand why or help you decide what to do next. A coach can.

No adjustments

Life changes week to week. A fixed plan doesn't. Coaching adapts when it needs to, whether that's injury, travel or a hard month at work.

No honest feedback

Most online coaching doesn't tell you when something isn't working. It should. Clear direction is part of what you're paying for.

What you get

Simple. Personal. Ongoing.

Everything needed to train consistently and make meaningful progress. Nothing padded out to justify a price.

01 /

Personalised programme

Built around your goals, experience, equipment and circumstances, then adjusted as you progress.

02 /

Weekly check-in

A short structured review so I can see what happened, what's working and what needs attention.

03 /

Personal feedback

I review your training myself and give you clear direction, not vague encouragement.

04 /

Weekly coaching call

Phone or video. A proper conversation every week to answer questions, solve problems and make decisions.

05 /

Direct communication

WhatsApp support and technique feedback between calls when you need it.

06 /

Nutrition where needed

Practical nutrition support when it's relevant, without forcing everyone into the same approach.

How a week looks

Structure you can rely on.

The weekly rhythm keeps things moving even when motivation doesn't. You know when you're checking in and you know when the call is. There's no guessing whether your coach is actually paying attention.

This is what separates coaching from a subscription to a programme library.

Weekly
Check-in submitted: a short structured log of training, energy and any issues that came up.
Weekly
Feedback returned: I review your log and give clear direction on what to keep, change or focus on.
Weekly
Coaching call: phone or video, 20-30 minutes. Questions answered, decisions made and the plan adjusted if needed.
Ongoing
WhatsApp support: technique questions, session queries or anything that comes up between calls.
Ongoing
Programme updates: your training plan is updated as you progress or circumstances change.
What clients say

Individual coaching
for individual goals.

"Personally, I have seen great results in under 2 months, losing over 1 stone in weight while maintaining muscle. Extremely satisfied!"

Harry
Verified Reviews.io review

"Spencer worked around what equipment I had at home and gave me a personalised training plan based on my test results. By adding resistance and zone 2 training sessions I have improved massively in my weak areas."

Helen
Verified Reviews.io review

"It has completely changed my way of training. You can see and feel the results of the training program after just a few weeks."

Lydia
Verified Reviews.io review

Read all verified reviews →

Pricing

One price.
No upsells.

£150
Per month
Initial 12-week commitment

The 12-week commitment exists because meaningful change takes time, and short-term coaching produces short-term results. After the initial 12 weeks, coaching continues month to month for as long as it remains useful, and you can stop at any time.

The price covers everything: programme, weekly call, check-ins, feedback and WhatsApp support. There is nothing else to buy.

Book a Free Coaching Call → Message on WhatsApp
Common questions

Answered honestly.

Do I need gym access?

No. The programme is built around what you have: home gym, commercial gym or minimal kit. The principles are the same; the execution adapts to your setup.

How much time does training take?

That depends on your goal and your week. Most people need 3-4 hours of structured training per week. We figure out what's realistic for you before we start, not after.

My schedule isn't consistent. Will this work?

Yes. This is one of the reasons coaching works better than a fixed programme. The plan adapts around travel and unpredictable weeks rather than treating them as failures.

Do I need to already be training?

No. We start from where you are, not where you think you should be. Whether you're returning after years away or starting from scratch, the approach is the same.

What happens after the 12 weeks?

After the initial 12 weeks, coaching continues month to month. You can stop at any time, and we'll review whether continuing still makes sense for you.

How do I know if it's right for me?

Book the free coaching call. It's 15 minutes and you'll know by the end of it. If I don't think I can help, I'll tell you.

Not ready to commit yet?

Start with the free guide.

Training After 40: What Actually Works covers the six areas that consistently make the difference: strength, cardio, movement, recovery, nutrition and consistency.

It's free. No obligations. If you read it and decide you want coaching, you'll already know what we're working towards.

Get the free guide
Straight to your inbox. I'll send the occasional email when I have something worth saying. Unsubscribe any time.

Unsubscribe any time. Your details stay with NTCZ.

Next step

Let's talk.

You do not need to decide whether coaching is right for you from a page. Book a free 15-minute coaching call, tell me what you want to achieve, ask whatever you want and we'll see whether I can help.

I work with a limited number of coaching clients so I can give each person proper weekly attention.

Book Free Coaching Call → Message on WhatsApp