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Welcome to the Coach Seán Online Personal Training Programme

I first want to thank you for choosing me as your coach. I’m excited to embark on this stage of your fitness journey with you and will do everything I can to ensure that you succeed.

Not only do I want you to be proud of your accomplishments as we proceed, but I want you to enjoy the process. While remote coaching is a relatively new concept, I know that you’ll enjoy it.

Before we begin, I’d like you to please read through this short information webpage. Please bookmark it. In it is all of the information about your program and what you’re about to get in the coming months. I’ve laid out what I’ll be sending you and when you can expect to receive it in addition to guidelines for support.

Included in this package is also information on how the workouts are going to be presented to you and an explanation of all variables.

Thank you again for choosing me to help you on your health and fitness journey. I’m here for you every step of the way.

To your health,
Coach Seán

1. PAR-Q Form

Click on this link HERE to access the Par-Q form. It's a general questionnaire on your health. Your health is the most important part of any programme. 

2. Programme Questionnaire

Click HERE to access the Programme Questionnaire. This will give us an idea of when it's best to plan your workouts, timings of your workouts, when you are mostly likely to train etc. It will also help set your goals throughout the 6 Week Challenge and for future training programmes as well. We will be using this to help with your consistency, accountability and motivation

3. Your Nutrition

You can download the Coach Seán 6 Week Challenge PDF book HERE along with additional recipes HERE

Follow this nutrition guide if you are looking to lose body fat for an event in the next 6-8 weeks and are willing to try a low carb diet.

I prefer low carb diets for losing weight but that does not mean it is the best method. Unfortunately, the fitness industry is full of people telling you that their opinion is the absolute best method. The truth is that there is no one method that suits all. Monitor your progress throughout the 6 weeks.

If you feel like your nutrition is good already or you may need to only tweak it slightly, I would recommend what may sound a little tedious but it is incredibly important. And it is to write down EVERYTHING you eat and drink over 3 days. To get a more accurate representation, I would recommend you pick 2 week days and 1 weekend day. By seeing your honest nutrition habits over the next few days, you can make the required and realistic judgements to your diet that's going to help with your long term success

4. Read the Coach Seán Online Pt CAM Programme eBook.

The eBook doesn't have to be read word for word and it is a short read. It will give you an idea on my training philosophies and give you tips on your nutrition (including recording your nutrition over the next 3 days) as well as tips on staying on track with Online Coaching

5. Do the Fitness Test

We are using this 'test' to give you an idea of your current upper, lower and core strength and your cardio fitness. These numbers will be much more important than the number on a weighing scale as your overall fitness helps with your energy levels and day to day activities.

The 4 tests are:

Box Squat Tabata (20 Seconds squatting, touching a table/chair behind you that’s in line with the back of your knees before resting for 10 seconds and repeating another 7 times until you get to 4 minutes)

1 Minute Push Up Test. How many correct push ups (straight line for head to heel or knees you can do while your chest within a few inches of the ground)

Plank. Holding an elbow Plank for as long as possible

Jumping Jacks/Burpees. Depending on your fitness level, do one of the two exercises for 20 seconds on, 10 seconds rest for 8 rounds (4 minutes)

There will be a sheet in your google drive to fill in your results

6. Facebook Group

Add yourself into the Facebook Group HERE and post EVERY TIME you finish a workout. The post doesn’t have to be an essay but a place to keep yourself accountable. A simple ‘workout done” will suffice. Feel free to add more or comment about the workout if you like. Remember, there will be others doing similar workouts as well as you so they might be going through the same thing or have the same comments which can feel reassuring.

If you have any questions, email me anytime on Please keep the questions (as many questions as you need answered) as concise as you can (bullet points if you have more than one question with 2-3 sentences max on the question). I will address them in your weekly update on a Sunday unless they are urgent which I will respond to asap.

7. Progress Pictures

Before your starting date, please upload your before pictures to your Google Drive folder. You need one picture of the front, side and back. These pictures will be kept strictly confidential and will not appear on my social media or website without prior consent.

Please take the progress pictures in the same room with the same lighting and the same poses each time. Stay relaxed in your photos as well (I know you’re going to want to flex when you see your improvements in 4 weeks time!)

8. Tape Measurements

I am not too bothered about the number on the scales at all. There are three things that will show improvement and your weight is not one of them. It’s your fitness testing (which goes with your consistency with training) as well as progress pictures and measurements. There is a document in your folder for measurements and how to take them.

9. Gym Etiquette and Safety

Because I can’t be in the gym with you, I have some notes on Gym Etiquette HERE. Also you will need to learn about “listening to your body”. If something doesn’t feel right, don’t push it; your body is usually trying to tell you something.

Good Pain vs. Bad Pain

Mild discomfort is part of the exercise process, and is necessary for the improvement of performance and physique.

The Burn is good pain. It should be short-lived and during the exercise only.

Fatigue after a workout should leave you exhilarated, but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not being replenished properly. Chronic fatigue is referred to as “over-training” and is not good.

Soreness is common, especially for muscles that have not been exercised for long periods of time, or when you perform an exercise you are not accustomed to. Soreness typically begins within a few hours, but peaks two days after exercise. This is referred to as Delayed Onset Muscle Soreness and is normal when beginning a new fitness program.

Bad Pain – Usually caused by the improper execution of an exercise. Nothing should really “Hurt”. Immediately notify me and/or a physician of any sharp or sudden pains, swelling, or any unnatural feelings in your joints or ligaments.

It is recommended to perform each exercise with NO WEIGHT to familiarise yourself with the movement pattern, and to mentally and physically prepare you for the tasks ahead. Warming up is a crucial part of injury prevention and prepares your body for exercise by lubricating your joints. NEVER SKIP THE WARM UP. If you are short on time, I would much prefer you complete the warm up thoroughly and then perform a few exercises from your main workout of the day

Notify me of any extreme soreness that may occur. Mostly, it’s counter-productive to train through soreness.

10. Your Workouts

I will have your workouts in your Google Drive folder for the next 6 weeks. Fill in the weights you use in each set. If a set seems after you do the required number of reps, up the weight and record it in your online google folder. I will be looking at your workouts each week when following up with a weekly check in along with any emails/questions you may have.

Don’t forget to post on the Coach Seán page after every workout. It only takes two seconds and it’s there to keep you accountable!

And that’s pretty much it! Best of luck with this programme. The tools are here but it’s now up to you to put in the work and implement them!

You’ve come this far already which is miles ahead of those that do absolutely nothing so give yourself some credit for that.

Now it’s time to put in the work. Get cracking on these 10 tips and get ready…