FAQ
What is Strong Foundations Coaching?
Strong Foundations Coaching is an online fitness and nutrition coaching service designed to help you build lasting habits around training, nutrition, and lifestyle. Our goal is to help you feel stronger, more confident, and more in control of your health with a plan that fits your life, not the other way around.
Who is this program best suited for?
Our coaching is for anyone looking to improve their health, body composition, or performance whether you're just starting out or looking to take things to the next level. We work with busy professionals, parents, beginners, and experienced gym-goers alike. If you're committed to long-term change (not quick fixes), you’ll be a great fit.
Do you offer in-person coaching or is everything online?
Everything is delivered online for maximum flexibility and convenience. That means you can train on your own schedule, from anywhere in the world, with the support of a coach behind you every step of the way.
How is your coaching different from other online coaches or programs?
We don’t use cookie-cutter plans. Your program is fully tailored to your goals, experience, schedule, and preferences. We focus on building a solid foundation in training, nutrition, and mindset giving you the tools to sustain your results long-term. You’ll also get ongoing feedback, education, and real accountability, not just a PDF and an auto responder.
How do I know if this is the right program for me?
If you're tired of starting over, overwhelmed by conflicting advice, or just want a clear plan that works then this is for you. We offer a free consultation to help you decide if it’s the right fit before committing and also have the strong foundations podcast which will give you a much deeper insight into our values and coaching practices.
Do you offer a free consultation before signing up?
Yes! We offer a no-obligation consultation where we’ll talk through your goals, challenges, and whether our coaching is the right match for you. It’s a chance for you to ask questions and feel confident before moving forward.
What if I’ve never had a coach before?
That’s absolutely fine! Many of our clients are brand new to coaching. We’ll walk you through everything step-by-step and make sure you feel supported from day one. No pressure, no jargon, no judgment. In fact, If you haven’t had coaching previously then we plan on setting the gold standard!
What if I have an existing health condition or injury?
Your health and safety come first. We’ll always work within your capabilities and can adapt your training and nutrition plan as needed. Please share any relevant medical conditions during onboarding so we can build a program that suits you and ensure you have consent from your health practitioner.
How long have you been coaching clients?
We have been coaching clients in-person since 2008 and online since 2012, and have worked with people from all walks of life from complete beginners to experienced lifters.
What kind of training programs do you offer?
We offer fully customized training programs based on your goals, ability, availability, injuries, experience and equipment access. Whether you want to build strength, lose fat, improve fitness, or just feel better in your body, your plan will reflect that, no generic templates!
Is the training tailored to my goals and experience level?
Absolutely. Whether you’re brand new to training or have years of experience, your program is built specifically for you. We take into account your current level, movement ability, available equipment, and desired outcomes.
I’m a beginner, will the workouts be too advanced?
Not at all. If you’re new to training, we’ll start with foundational movements and progress at a pace that’s safe and sustainable. You’ll build confidence and experience as you go.
I train at home, can you create a program with minimal equipment?
Yes! Many of our clients train from home. We can design effective workouts using just bodyweight, resistance bands, dumbbells, or any equipment you have. No gym? No problem. Just be sure to provide details on this in your initial call.
I train at a gym, do you create gym-based programs?
Definitely. If you have access to a commercial or private gym, we’ll build your program to take advantage of the full range of equipment available. Just be sure to provide details on this in your initial call.
How often do the workouts change or progress?
Programs are designed to progress over time as your strength, fitness, and skill improve. You'll typically follow anything between a 8-12 week block before big changes are made but there are adaptations made throughout a block to ensure consistent progression. Changes can happen sooner if needed based on your check-ins and feedback and enjoyment.
Will you help me with form checks or technique reviews?
Yes! You can submit videos of your lifts or exercises, and we’ll give you detailed feedback to help improve your technique, confidence and reduce risk of injury.
What if I miss a workout, will my program be adjusted?
Life happens, we get it. If you miss a session, we can adjust your weekly plan or shift things around to keep you on track. The goal is consistency, not perfection.
How do you track my training progress?
We use a coaching app that has been tried and tested. This is where you log your workouts, weights used, and can make any additional notes in each specific workout. We monitor your performance and adjust your program to ensure continuous progress.
Can I still follow your program if I’m traveling or my schedule changes?
Yes! One of the biggest benefits of online coaching is flexibility. We can adapt your program to suit your travel schedule, limited equipment, or busy weeks just be sure to communicate this with us so you can stay consistent no matter what life throws at you.
Do you provide meal plans or just guidance?
We don’t provide strict meal plans as we are not registered dieticians. Instead, we guide you in building sustainable habits and teach you how to eat in a way that fits your lifestyle and goals. You’ll get personalized strategies, nutrition targets (if appropriate), and food suggestions that give you structure without being restrictive.
Will I have to give up the foods I love?
No! Our approach is all about balance and sustainability. You can absolutely include your favorite foods and still make progress. We focus on overall patterns, not perfection or restriction.
Do you help with weight loss, muscle gain, or both?
We help with both, depending on your goals. Whether you're looking to lose fat, build muscle, improve body composition, establish a better relationship with food, we’ll create a plan that aligns with your priorities.
What kind of diet approach do you follow?
Everything is client-centered. We typically use evidence-based strategies like calorie tracking or portion-based methods but can also utilize photo food diaries and other methods. Depending on what works best for you in that moment this can of course change over time. There’s no one-size-fits-all diet here.
I have dietary restrictions, can you accommodate that?
Absolutely. Whether you’re vegetarian, vegan, gluten-free, dairy-free, or have other dietary needs, we’ll work with your preferences and requirements to build a plan that’s enjoyable and sustainable.
How do you track or monitor nutrition?
That depends on your goals and comfort level. Some clients track calories/macros using an app like MyFitnessPal, while others use photos, food journaling, or habit-based check-ins. We’ll choose the method that suits you best.
Will I need to use MyFitnessPal or another food tracker?
Only if it makes sense for you. Tracking can be a great learning tool, but it’s not required. If you prefer a more intuitive or simplified approach, we can support that too.
Do you help with supplement recommendations?
Yes, if needed, which is rare! We can suggest evidence-based supplements that support your goals, but supplements are optional and only suggested when appropriate.
How do we communicate - email, app, video calls?
We communicate primarily through the coaching platform you will have available as an app, This is where you will have regular check-ins and ongoing support. You’ll have a direct line to me for questions, feedback, and accountability. Everything is under 1 roof so to speak!
How often will I check in with you?
We’ll have a formal check-in once per week. This is done in written format and we will respond in video format to show you everything that we see. There are no hidden surprises. We want you to understand why we are making the recommendations we are making. Between check-ins however, you’re always welcome to reach out for extra support. If you are the kind of person that likes to communicate daily, we want to hear from you. It’s up to you to set that expectation there is no such thing as overcommunicating.
How quickly do you respond to messages?
All messages will be responded to within 24-48 hours at latest. This is more of a safety net for us than you as you will usually receive a response within the same day, time zone dependent.
Can I ask questions any time?
Absolutely. You can message any time via the coaching platform. We encourage open communication, especially if you're unsure about something or need extra support. The only bad question is an unanswered one.
How personalized is the coaching?
Everything is tailored to you! your schedule, goals, training history, nutrition needs, and preferences. No cookie-cutter plans here. The program evolves with you as our coach client relationship grows as well as your rate of progress and feedback.
Do you adjust my program based on feedback?
Yes! That’s a key part of what we do. Your training and nutrition plans are flexible and adaptable. We will adjust things as needed based on your results, lifestyle changes, and how you’re feeling week to week.
How do you keep me accountable?
Weekly check-ins, progress tracking, goal setting, and regular communication all help keep you focused and on track. I’ll also challenge you when needed and support you when things get tough accountability with empathy. But you have to remember it’s you that has to show up and put in the work too! If you want extra support, just start the conversation.
What if I need more support than expected?
Life can throw curveballs and we are here for that. If you’re struggling or feel like you need extra guidance, we’ll adjust your program or communication style to give you the support you need. You're never on your own.
How long does it take to see results?
It depends on your goals, consistency, and starting point. Some people notice changes in a few weeks, while others take a bit longer. We focus on long-term, sustainable progress not quick fixes. You’ll likely see improvements in energy, strength, and confidence even before physical changes.
What if I don’t see progress?
If progress stalls, we can jump on a call and troubleshoot together. We’ll review your habits, check-ins, lifestyle factors, and mindset to figure out what needs adjusting. Coaching is a collaborative process and if something’s not working, we fix it. There is a high chance we will see a trend before you do and be able to preempt that stall!
Do you offer a guarantee?
No coach can guarantee specific results, because success depends on your consistency and commitment. But I do guarantee support, expertise, and a program built around you. If you show up and do the work, I’ll match that energy every step of the way.
Can I cancel if I’m not happy?
Of course. There is no long term contract, we want you to feel good about your investment. If something’s not working, we’ll talk about it and find a solution if that means cancelling all we ask for is a month's notice where possible.
Do you use before/after comparisons?
Yes, if that’s something you’re comfortable with. We track visual progress (with your consent), but also focus on non-scale wins like measurements, strength, body confidence, energy levels, and mindset because those often matter just as much, if not more.
Do you track progress beyond weight?
Definitely. Weight is just one metric. We also track strength gains, measurements, photos, energy levels, sleep quality, confidence, consistency, and habits all of which give a more complete picture of your progress.
Will I lose results if I stop coaching?
The goal is to give you the tools, skills, and confidence to maintain your results long after coaching ends. That’s why we focus on education and habit-building and not dependency on a coach.
Do you help with long-term sustainability?
Yes! It's a core part of our philosophy. There’s no point in short-term results you can’t maintain. We work on building habits, routines, and strategies that fit your life and stand the test of time.
Can I continue after my initial program ends?
Absolutely as there is no “fixed” term you can remain in coaching as long as you would like, take it month by month. Many clients choose to continue for ongoing support, accountability and having the guesswork taken out. It’s nice not having to write your own programmes! We can shift your goals or adjust your plan depending on what you need next.
How do I sign up?
You can get started by filling out the contact us section or by sending us a whatsapp. From there, we’ll chat about your goals, possibly jump on a call and make sure it’s the right fit before moving forward.
What happens after I sign up?
Once you’re onboard, we get to work on building your personalized plan and get you set up with the coaching app. We’ll have your training program ready to go within a few days but nutritionally you will be set within 24 hours and you can ask questions and get support from the word go!
How long is the program commitment?
You are not tied into long contractual commitments, you can take it month by month. All we ask is that you give as much notice as possible before cancellation.
What tools or apps will I need to use?
We use one app that houses everything from a coaching perspective (training, check ins, communication etc.) You may also use apps like MyFitnessPal to track your eating habits depending on your goals.
Do I need any specific equipment?
That depends on your setup. We can build effective programs using whatever you have available from full gym access to a few dumbbells at home. During onboarding, you let us know what equipment you have, and we’ll build your plan accordingly.
What if I want to pause my coaching?
Life happens! If something unexpected comes up, we can discuss pausing or deferring your coaching. Just let us know in advance so we can plan accordingly.
Can I gift a coaching package to someone else?
Yes! Coaching can be a powerful and thoughtful gift. Reach out directly, and I’ll help you set up a gifted program or consultation for a friend or loved one.
How much does coaching cost?
Coaching costs £200 (British pounds) per month. Payment is taken via direct debit using a secure online payment platform called Stripe.
Do you offer payment plans?
Yes. Coaching is primarily paid on a month by month commitment using a secure online payment platform called Stripe. You can also pay for a block of coaching if that better suits your financial circumstances though there is not a discount on block payments.
Is there a contract or commitment period?
No. Coaching is taken on a month by month basis. We simply ask you to give as much notice as possible before cancellation.
What is your refund or cancellation policy?
Because of the time and customization involved, coaching fees are non-refundable once your program begins. However, if something major comes up, we’ll work together to find a solution, whether that’s pausing, adjusting, or rescheduling your program.
Are there any hidden fees?
No hidden fees. Everything is clearly outlined before you start. What you see is what you pay.
What payment methods do you accept?
We accept major credit and debit cards through a secure online payment platform called Stripe. In some cases, bank transfers may also be available.
Do you have a satisfaction guarantee?
While we can’t guarantee specific results (since they depend on your effort and consistency), we do guarantee professionalism, support, and a tailored approach. If something isn’t working, we’ll work with you to adjust and improve it.
I’m postpartum, can I still join your program?
Yes we work with postpartum clients and will always tailor the program to meet your current recovery stage, energy levels, and goals. We’ll focus on rebuilding strength safely and supporting your overall well-being, not rushing progress.
I’m over 40 / 50 / 60 – is this program right for me?
Absolutely. Many of our clients are in their 40s, 50s, and beyond. We work around your ability levels and goals to tailor a programme specifically to meet your needs.
I have a very busy schedule – can this still work?
Yes! Your programme is built around your life, not the other way around. We’ll design efficient training sessions (even 20–30 minutes if needed) and simple nutrition strategies that fit into your routine no matter how busy you are.
I’ve failed other programs, how is this different?
Most programs fail because they don’t fit you. This one is different because it’s tailored to your lifestyle, goals, and mindset meeting the client where they are at and not the other way around. We are here to coach and support you, not just hand you a plan. We focus on consistency, not perfection.
I struggle with motivation, can you help with that?
Yes. Coaching isn’t just about workouts and meals, it’s about mindset, behavior, and support. Together, we’ll work on setting realistic goals, creating structure, and staying accountable so you can build momentum (even on low-motivation days).
I’m getting ready for a wedding/event, can you help with that?
Absolutely. If you have a specific timeline or event in mind, we’ll create a structured plan to help you feel confident, strong, and energized by the big day without extreme dieting or burnout.
I want to build a healthier relationship with food, is this the right fit?
Yes! That’s a big part of what we help clients with. Together, we’ll work on reducing food guilt, improving self-awareness, and building sustainable habits so you feel more in control of your choices and at peace with food.
I have PCOS / thyroid issues / hormonal imbalances – can you help?
Yes. While we don’t replace medical care, we have worked with many clients who have PCOS, hypothyroidism, or other hormonal conditions. Your program will be adapted to your energy levels, symptoms, and needs, with a focus on sustainability and support. We focus on the training and nutrition and let your medical team take care of the rest!
I’ve had disordered eating in the past – is this a safe program?
We approach all clients with compassion and care. If you’re in recovery or have a history of disordered eating, we’ll use a non-restrictive, supportive coaching style that prioritizes mental and physical health over tracking or dieting. We may also recommend working alongside a therapist if needed.