The method

Assess, build, sustain.

Three phases, and none of them start with a plan. They start with knowing where you actually are. Here is what each one involves and what you can expect from the week to week support around it.

How it works

Three phases. One standard.

Start with a call
  1. Assess

    Every engagement starts with where you actually are. Movement, lifestyle and metabolic assessment, with clinical partners brought in where appropriate.

  2. Build

    A private protocol around your training, nutrition habits and schedule. Reviewed and adjusted week by week, never templated.

  3. Sustain

    The last phase is making it hold. Standards, structure and accountability you can keep for years.

Fiona Rooney coaching a client through a metabolic assessment on an air bike
Metabolic assessment, live
Fiona Rooney reviewing training data with a colleague
Data review

Assessment

Nothing here runs on guesswork

Sessions are measured, reviewed and adjusted. A metabolic assessment on the bike, a training block, the numbers on a tablet between sets. You cannot coach what you have not measured.

Movement Nutrition Metabolic Weekly review
Start with an assessment call

The relationship

A coach in your corner, all week

Not a plan in a PDF. A person who knows your week, checks your numbers, adjusts your nutrition and holds the standard with you, between every session. Lifestyle coaching and nutrition coaching in one relationship, for men and women who are done starting over.

Professionals who have optimised everything except themselves
Parents who want their energy back
Athletes whose bodies have changed the rules
Anyone who wants this attempt to be the last one
See if it is a fit
Fiona Rooney reviewing a client program on a tablet in the gym
Between sessions

Try it on

Seven days inside.

Tap through a real coaching week. Not the highlight reel, the actual rhythm: what you do, and what Fiona is doing on her side of it.

Day 01 · Monday

The review

The week opens with your numbers already read. Training done, meals logged, sleep, the honest stuff you sent Sunday night. Fifteen minutes together, no lecture.

You

Join the review. Say what actually happened, not what should have.

Fiona

Looks for patterns, not perfection. What held, what slipped, and why.

Day 02 · Tuesday

Training, block one

First session of the week, programmed to your current block. Nothing off a template, nothing recycled from another client.

You

Train it. Film the lifts that matter this block.

Fiona

Reviews the footage before your next session, not after the month ends.

Day 03 · Wednesday

The midweek line

Midweek is where plans quietly die, so midweek is when the line is open. One message about how the day actually went.

You

Send the truth, even when it is boring. Especially then.

Fiona

Answers herself, and adjusts before a slip becomes a slide.

Day 04 · Thursday

Training, block two

Second session. The work builds on Tuesday because someone actually watched Tuesday.

You

Show up and do the version of hard that was planned, not the random one.

Fiona

Tightens the details: tempo, position, the two degrees that change a lift.

Day 05 · Friday

The weekend rebuild

Your weekend is not a threat to the plan. It is part of the plan. The dinner, the travel, the party all get built in before they happen.

You

Flag what is coming: the restaurant, the flight, the in-laws.

Fiona

Rebuilds the weekend around your real life, in writing, before Friday night.

Day 06 · Saturday

Life day

A plan that only works in a laboratory week is not a plan. Saturday is where the structure proves it can hold a birthday party.

You

Live your actual life, inside a structure that expected it.

Fiona

Off your shoulder, on your side. The plan already answered today.

Day 07 · Sunday

The setup

Ten minutes to close the week honestly and set the next one. Send the log, note the wins, name the hard part.

You

Ten minutes. That is the whole ask.

Fiona

Reads it before Monday, so the review starts ahead of you.

This is the rhythm. The content of it is built to you.

Start your week one
Three questions

Shape your call before you book it.

Answer three quick questions and you will get a starting point plus a short summary to bring to the call. Fiona reads it before you speak, so the first ten minutes are not spent on background.

Question 01 of 03

Where are you starting from?

Question 02 of 03

What is hardest right now?

Question 03 of 03

How do you want to work together?

Your starting point

Assessment first.

What you will bring to the call
    Book the call

    Nothing here is medical advice or a diagnosis. It is a starting point for the conversation, and the plan is set with you on the call.

    Next step

    One call. A straight answer.

    Thirty minutes with Fiona to work out where you are starting and whether this is the right fit. Weeknights to nine, weekends from nine.

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    For men and womenCoaching is built round your week, not a template
    Jupiter and nationwideIn person locally, remote anywhere in the country
    Assessment firstNothing is prescribed before it is understood