How online coaching works
From your first message to your next phase.
Coaching with Jill is online, so it works wherever you live and train. Here’s every step, from a five-minute inquiry to the weekly check-ins that keep you going.
1 Step one
Send a short inquiry
It takes about five minutes. You tell Jill what you want help with, your main goal and what’s been getting in the way, plus a snapshot of where you are now: your menopause stage, how you exercise and eat today, how many days a week you could realistically train, and when you’d like to begin.
Your answers go straight to Jill and are kept confidential. She reads every inquiry herself and replies within two business days to set up your free consult call.
2 Step two
A free 30-minute consult call
A no-pressure conversation about your goals, your training history and what’s gotten in the way. There’s no obligation to sign up.
On the call you’ll also work out:
- Whether coaching is a good fit for you right now.
- What equipment you need, based on your starting point and whether you train at a gym, at home, or both.
- Which coaching level and plan length fits. Jill will recommend one, and you decide.
3 Step three
Sign up, then tell Jill where you’re starting
If you decide to go ahead, Jill sends you a secure link to sign up and agree to the coaching terms. Changed your mind? Within 7 days of signing up, before Jill builds your plan, you get a full refund.
Next come Jill’s intake questions, in your app. They collect what Jill needs to coach you safely and write a plan that fits you:
- Health and safety screening, plus any conditions, pain, medications or injuries.
- Menopause, sleep and recovery: your stage, symptoms, sleep and stress.
- Training: your lifting experience, the equipment and space you have, and how long you want each workout to be.
- Nutrition: how you eat and track now, your preferences, and your biggest challenge.
- How you like to work: what would make coaching feel unhelpful, and what you’re comfortable sharing, like weight, measurements or photos.
Along with your answers, Jill takes a look at your baseline strength, how you eat now and your weekly schedule, and you set your goals together. Anything you’d rather talk through than type, you can save for a call.
Good to knowA Yes on the health screening doesn’t automatically rule out exercise, but Jill may ask for more information or medical clearance before programming. Jill is an ISSA-certified trainer, not a healthcare provider, and coaching is not medical advice.
4 Step four
Your plan, in your own app
Jill builds your program and meal plan, then sends you the link to your private app. It opens on any phone with a link and a PIN, with nothing to download, and Jill is the only other person who sees it.
- Your strength program, built on the core movements around your body, equipment and schedule: sets, reps, rest times and how-to cues for every move.
- Your nutrition targets: protein first, about 1 gram per pound of your goal weight, plus calorie and macro targets.
- Your meal plan, built by Jill around your targets and training days, with a grocery list for the week. Swap anything you don’t love from nearly 1,500 foods and meals, or add your own.
- Your phase: a countdown, your focus for the week and notes from Jill.
A sample client. Your plan is written for you.
5 Step five
Train, log it, and check in every week
Weekly check-ins start right away. Each workout is ready in your app with the weights you used last time. Check off every set as you go and leave Jill a note. She reviews your log before your check-in, so she knows exactly how your week went.
You log your food in MyFitnessPal, and Jill reviews it there. Between check-ins, message her when something comes up, like a sore knee, a travel week or a stall, instead of guessing.
How much of Jill you get
Both coaching levels get the same personalized program. Peak Phase adds more of Jill’s time.
| Next Phase | Peak Phase | |
|---|---|---|
| Written check-in | Every week | Every week, plus an action plan for the week ahead |
| 30-minute call | 1 a month | Every week |
| Form-check videos | 2 a month | 2 a week |
| Food review | Weekly averages | Day by day, with specific swaps |
| Message replies | By the next business day | Same day on weekdays |
Every set you log goes to Jill.
6 Step six
Your plan changes as you do
Your program is progressed week by week, so the weight goes up as you do. When progress slows or life gets busy, the plan adjusts instead of you quitting it.
- Every 4 weeks, Jill fully reviews your strength program. On Peak Phase, she also changes it mid-block when life or your body calls for it.
- At the end of each phase, you check your progress together, reset your targets, and start the next one.
- On annual plans, there’s a quarterly progress review call, and one pause month a year for travel or illness.
Your best lifts, your phase countdown and your weekly goals all sit in your app, so you can watch yourself get stronger. Plans run for the 3, 6 or 12 months you choose, and you’ll hear from Jill a month before yours ends.
What to expectStrength and energy tend to improve within weeks. Visible change in your body takes months of steady training and protein. Everyone’s body is different, and results depend on your starting point and consistency. See how plans work.
A sample client’s best sets.
Take the tour
See the app in action
Your week, moving a day, logging sets, the rest timer, last time and new bests, Jill’s tips, a note for Jill, your progress, and what Jill sees.
Jill’s meals for the day, one set of daily targets, swapping foods and meals, adding your own foods, the whole week, and your grocery list.
Shown with a sample client. Your plan is written for you. Rather tap around yourself? Try the app.
Step one takes five minutes
You don’t have to figure this out alone.
Start with a short inquiry. Jill will reply within two business days to set up your free consult call. No pressure to sign up.
Request your free consultQuestions first? Read the FAQ or email jill@nextphasephysique.com.