Reach Your Goals Online: Here’s How

By Raphael | In Fitness, Motivation, Nutrition | on May 5, 2011

I’ve been getting a lot of emails concerning what specifically a client receives when they sign up for online training services with me. So I decided to outline precisely what you can expect to receive.

Here’s how it works:

Step 1 – After our initial contact, I will email you a questionnaire that asks about your goals, your current workout program if any, current diet, weight, measurements, available workout equipment, days of the week you’d like to work out, if you have any injuries or are on any medications etc. There could be more than this, depending on the person and what is discussed beforehand. I may have some additional questions based on your feedback. The more I know about you, the better I can assist you and get you to your goal.

Step 2 – I’ll customize a workout crafted specifically for you based on your experience level and goals and whether you work out in a gym or at home. I can design workouts with access to a lot of equipment or no equipment. Each workout will have a weekly schedule for weight training/cardio and will include a daily template with the exercise name, a video demonstration, and the number of sets and reps for each exercise.

Here’s a sample of a workout one day during the week (Monday) for someone who does not belong to a gym but who has dumbbells in his or her home.

Please keep in mind that the workout is merely one small example. The difficulty level and choice of exercises is based on your current fitness level.

In addition to the videos in the sample workout, I also have a private exercise video library of over 300 exercises.

There could be 6-10 exercises for each workout day. In some cases I’ll go into more detail on how to perform the exercises, based on your unique situation. For beginners or anyone requesting them, I will also provide written descriptions for each exercise.

Step 3 – When you sign up, you’ll receive immediate access to my online nutrition log. The log was created by an engineer at NASA and is very efficient. It allows me to view your current meal plan and then make specific recommendations. I can’t express how valuable journaling is and how critical it is in helping me get you to your goal. 


  • You can email me on an unlimited basis. I pride myself on a fast response time.
  • I’ll ask that you email me after every workout and provide feedback on how you did. It’s vital that we communicate often. If I don’t hear from you, then you will hear from me. You’re paying me to get you to goal, and I’ll do all in my power to make that happen. But this is a collaborative effort so we must work closely with each other.
  • I’ll provide new workouts every three or four weeks, but in some cases, I may change specific exercises during that period. I’ll be looking for progression but will be guiding you along the way.

Maybe you want to lose body fat, improve your energy and endurance, get stronger, become fit, reach a specific goal — or maybe you want to go for it and totally change your life. I know I can help you achieve results with a realistic plan. Please take a look at the testimonial page to see what’s possible and what your future may hold.

2 Comments to "Reach Your Goals Online: Here’s How"

  • Cathy W says:

    June 3, 2011 at 8:25 pm -

    By looking at the sample–it appears that workouts are generally around 30 minutes? Is that fair to say? I could do that.

  • Raphael says:

    June 4, 2011 at 5:14 am -

    Cathy, it depends on the client. Every program is truly customized. Some clients workouts are longer and some shorter. You get a Cathy workout not just a generic workout. In your case we would begin at something realistic like 30 minutes. But I decide what’s best after I send you a Q&A form to fill out.

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