Online Coaching

  • THE SERVICE

At ATLAS, we strive to deliver a premium and personalised service to achieve your goal. We use highly strategic, evidence based strategies coupled with emotionally intelligent coaching to place you in the best position to succeed. You will always be told the “why” behind every decision because we are passionate about educating and creating a sustainable result.

We don’t view our services as a 12 week process, but rather a 12 month or 12 year investment. Significant change can occur when you become armed with the right skills, knowledge and mindset. Plenty of businesses offer a quick fix, but we’re only interested in long term solutions.  While our methodology is strategic and science based, we always ensure we tailor our methods to suit your unique needs and circumstances. We don’t do generic or low budget at ATLAS!

  • THE PROCESS

  • FREQUENTLY ASKED QUESTIONS
  • WHY IS THE INTRO CONSULTATION A SEPARATE SESSION?

The intro consultation and audit of your history and status is the most important step of our coaching process. It involves a detailed analysis of your training, nutrition, lifestyle, health and mindset and indicates to us your strengths and weaknesses. It also allows us to better estimate the time frame it may take to achieve your goal. We never promise quick fixes but we will give you an honest, detailed and professional evaluation.

It’s also important to us that you’re comfortable with the strategies outlined and the coach you’ll be working with. The coach / client relationship is based on trust and is a crucial factor. Please note, this is a one off cost and won’t be required in the future. The consult is typically done via Zoom and scheduled for 60 minutes. However, if you are Sydney based please let us know whether you would prefer to meet us in person.

If you’re happy to proceed with coaching with ATLAS after the consultation, the next step would be to complete the payment then all of your strategy would be issued. If not, we hope the intro consult provided you some answers and served as a valuable mentoring session to aid your health and fitness journey. Please note, it is highly common for us to issue clients with a 5-14 day diet break immediately after the consult. This is to ensure you’re optimally prepared to diet and mentally ready.

  • WHAT IS THE INITIAL MINIMUM COACHING PERIOD?

12 weeks is the initial minimum period if you wish to work with us after your intro consultation. 12 weeks provides enough time for sufficient physiological and psychological changes to occur so as to achieve a great result. There are certain physiological norms which allow us to predict potential rates of fat loss or weight gain. However, the reality is most results take much longer than 12 weeks, especially if you require significant change.

This is especially the case due to the advanced nutritional strategies we employ. We regularly include strategic increases in calories (diet breaks and refeeds) which optimise the process and make it easier psychologically and physiologically. The downside of this more advanced and evidence based strategy is that it temporarily pauses a dieting phase.

  • WHAT IF I CAN’T DO THE 12 WEEK INITIAL PERIOD DUE TO TIME CONSTRAINTS?

If this is the case, please email us and further elaborate. Please note, we don’t do crash diets and refuse to exacerbate a poor situation to worsen your health.

  • WHAT IF I HAVE TO REVERSE DIET FIRST BEFORE DIETING? HOW LONG WILL THIS TAKE?

It depends… But seriously, this depends on numerous factors both physiological and psychological. Likewise, it’s hard to predict how you will adapt to the increase in calories. With that said, the speed at which you build your calories upwards depends on the following: how low your current calories are, how long have they been low, what your physical activity levels are, your health status and your mindset (are you ready to embrace change or terrified of food and some temporary body fat accumulation). Sometimes a faster and more aggressive reverse diet may be best, whilst for others a slower one is ideal. When in doubt, estimate an approximate time frame of 12 weeks to reverse diet and then establish the higher calories as your new normal. Please note, just because your calories are being strategically increased, this doesn’t mean your weight will as well. It’s a highly fluid process and it’s crucial you reframe your mindset and expectations if you want to truly solve your problems once and for all. Below is an example of our client Katie and the result she achieved in 10 weeks of reverse dieting with us.

  • WHAT IF I’M WANTING TO COMMIT TO AN EXTENDED DURATION OR FOR A KEY EVENT, SUCH AS FOR A PHYSIQUE SHOW OR WEDDING?

Again, please email us timeframes and further elaborate. We can quote you accordingly and we always prefer longer term client to ensure a superior result.

  • TELL ME MORE ABOUT THE TRAINING PROGRAMS PROVIDED?

You’ll receive strategic and periodised training programs which synergistically flow together to ensure you achieve your goal. The protocols we use will be personalised and issued according to your training ability and goal. The duration of the program will vary according to the phase and goal but will typically be 3-4 weeks in duration. There will most definitely be no form of randomness or generic element with the programming as is the norm in the industry. Regardless of the goal, we can almost guarantee that you will be stronger and more injury resilient thanks to our program design. This is why the intro consult is so important to us, because it allows us to decipher your needs, ability and limitations

You will also be provided with a strategic cardio protocol and a periodised daily step target to compliment the nutrition and training protocols. This will ensure your result is maximised as your energy output is dictated by many factors and needs to work in conjunction with your nutritional protocols. Please note, tracking your daily steps is a non-negotiable part of our coaching service.

  • WHY IS A REVERSE DIET SO CRUCIAL AFTER DIETING?

Because after a dieting phase your body has undergone considerable adaptations. You have lost weight, your hormones are likely dysregulated and your daily energy expenditure is typically reduced and lower than predicted. This leaves you in a vulnerable state for body fat regain and completely undoing all your hard work, quickly! By strategically reversing the strategies of a dieting phase, you can minimise and potentially avoid body fat regain, whilst restoring your health and metabolism to superior levels.

  • WHAT DOES THE REVERSE DIET PROTOCOL / EXIT STRATEGY ENTAIL?

You will be issued a detailed explanation of the process along with a how to guide for managing the process. This is crucial if you want to solidify your physique alterations and to ensure your result is sustained. You will be given macronutrient targets to navigate the first four weeks but how you execute these is at your discretion. Please note that this doesn’t include food choices, rather you’re prescribed macronutrient (protein + fat + carb) targets. However, as exiting a dieting strategy is a highly fluid situation, it is common for clients to stay with us during this time to ensure they can sustain their result for the long term.

To our knowledge, it is highly rare for a client to be given an exit strategy after dieting. It is even more rare for these protocols to be issued for free as we do. Why would we do this? Because we truly care about sustainable results!

  • DO YOU DO MEAL PLANS?

No, we don’t do rigid meal plans! Rigid meal plans don’t teach you anything and only truly benefit us, not you. Anybody can be strict with their diet for a few weeks and drop a bit of body fat. However, the problem with this is that after completing your restrictive diet, you’re left with a dilemma. Either, you just go back to “normal eating” and immediately put all the weight back on (classic yo-yo dieting). Or alternatively, you continue to eat low calories and never exit the dieting phase. This is how people become “stuck” and their body adapts to the lower amount of calories provided. This negatively impacts health and provides zero flexibility. It also promotes a “good foods vs bad foods” mentality which helps to create a binge eating culture and establishes a flawed understanding as to what true heath means.

  • WILL YOU WRITE ME “JUST” A TRAINING PROGRAM?

No… Great change takes time and all our programs are customised and periodised. This ensures there is flow and continuity between phases to build superior performance and a greater physique. We leave the generic and basic programs to the Fitspo “influencers” and Instagram models. We do personalised coaching using elite strategy.

  • DO YOU DO NUTRITION ONLY COACHING / TRAINING ONLY COACHING?

Yes if you desire. However, nothing ever works in isolation and if you want to maximise your result we strongly encourage you use all our services. As such, we don’t just do training only or nutrition only. Whatever service you prefer, the coaching would also feature weekly cardio and daily step targets, plus lifestyle coaching.  The price for this service would be approximately 2/3 of what is listed below.

  • SO HOW DOES YOUR NUTRITIONAL COACHING WORK?

We provide nutritional strategy and guidance via the provision of daily targets (protein, fats, carbs & fibre). This allows us to more precisely manipulate your nutrition to better optimise your result. The classic advice of “just eat healthy” is short sighted and flawed. Why? Because what happens when you plateau after a period of time after eating “healthy”? Is the solution to eat even healthier? No! The solution is to manipulate energy balance and strategically alter calories in (food) and calories out (physical activity etc.).

So with us, you will be required to track your food in the app My Fitness Pal which serves as your diary. This gives you the option to eat according to your personal preferences, whilst adhering to the strategy and targets we’ve provided to you. Recommendations for meal structure will be discussed but our nutritional coaching centres around the manipulation of calories and macros. If you are more of a nutritional novice, we’re happy to assist you initially with some greater guidance and structure as to how to plan your day. The take home message is we will teach you how to eat, not just what to eat.  Below is an example of how we would typically manipulate energy balance (calories consumed and energy output) during a dieting phase.

  • WHAT WOULD I BE REQUIRED TO BUY OR EXPECTED TO USE IF I’M COACHED BY ATLAS?

Our coaching is very data heavy and we require your assistance to ensure you achieve an amazing result. You will be expected to purchase / have access to the following:

  • An activity tracker(e.g. FitBit, Oura Ring or Apple Watch): This is to measure your daily steps which is a crucial part of the process. You can use your phone as a tracker but from experience we feel it isn’t as accurate as most people don’t keep their phone on them 24/7/ The FitBit and Oura ring also track your sleep which is a big bonus too.
  • Body weight scale: Regular weigh ins are a crucial part of the process and allow us to assess your progress. However, you can see massive fluctuations in weight if you alter the time of your weigh in and/or do so on a different weight scale. As such, we would strongly encourage purchasing your own scale. It is a simple yet brilliant accountability tool to aid long term health and fat loss.
  • Food scale: To weigh and measure nutritional serving sizes. This also serves as an educational tool to increase your nutritional skills and knowledge.
  • My Fitness Pal: (MFP) You need to create an account with MFP to track your daily intake. You do not need the paid premium version and I do not want you to pay attention to their suggestions. It simply serves as your diary whereby you enter your food to hit the targets we prescribe you. The goal is precision to hit your macronutrient and fibre targets.
  • Access to a Gym: To maximise your result, you will need enough of the right equipment.
  • WHAT IS THE PRIMARY MODE OF CLIENT / COACH COMMUNICATION?

Email is the predominant form of communication. You are also required to update your Biofeedback weekly by Monday 9am AEST / Sydney time. This is absolute crucial to your result and our assessment of your progress. This document was purposely created to streamline the check in and assessment process so to create a detailed understanding of your status. I can guarantee it is unlike anything you have seen before and your coach will review this and reply to you shortly, asking probing questions and providing constructive feedback. .

Any additional forms of communication will be at the discretion of your coach. Each coach has a different style and preference, while every client has different communication needs. Clear and concise communication is absolutely crucial and we strive to ensure all our strategies are perfectly understood. Once your strategy has been created you will be issued with a Dropbox folder. Here you’ll find all your personalised training programs, nutritional protocols and Biofeedback form while you can freely upload additional documents here too (progress pictures, training videos etc.). Please note, our primary business hours are Monday to Friday 7am – 6pm AEST (Sydney, Australia). However, this may vary according to your location and your coach’s personal circumstances.

  • REQUESTING A COACH – WHAT IF I HAVE A PREFERENCE FOR A CERTAIN COACH?

If you wish to proceed with coaching with ATLAS, please send a reply email listing your coach preferences. If you don’t include a coach’s name, we will assume you’re not interested in working with only them. For instance, “my preferences are: 1-Glen, 2-Amanda”. If you only wish to work with one particular coach, please state this.

  • IF MY PREFERRED COACH ISN’T AVAILABLE, WHAT SHOULD I DO?

You can request to be put on a waiting list and/or check back in with us in approximately 6 weeks. While either coach will not always be available, we work as a team and coach with the same founding principles. The strategies used are based on the Carroll family’s approach to health and fitness. All clients within the business are discussed at our bi-weekly strategy meetings.

  • WHAT HAPPENS IF I WISH TO CONTINUE POST 12 WEEKS?

At the week 10 mark, we will provide an honest prediction of your progress and how long we feel you need to achieve your goal. Likewise, we would appreciate an honest update from yourselves as to your intentions and factoring in our predictions. Assuming you wish to continue with coaching, an additional payment would be due or if you’re doing direct debit, we would simply continue rolling your payment as desired.

For context, if you did a 12-week dieting phase with us, there’s a good chance you may spend roughly two weeks of this time not even dieting, though this is highly varied. This is why if you want to optimise and sustain your result, we prefer you to view the dieting phase as at least a 16-week period. For some, especially if reverse dieting is involved first, expect more time. Below is an example of Amanda’s process working with Glen, illustrating the benefit of more time and superior calories / a reverse diet.

  • COACHES

Currently there are TWO coaches on the ATLAS team (Glen & Amanda). We work together as a team and trouble shoot all clients together weekly to ensure maximal results. We believe strongly in continued education and practice what we preach.

  • THE NEXT STEP

If you like what you’ve read here and would like to know more about coach availability and pricing, please email us at info@teamatlas.com.au

Please provide further details on the following:

  • Your primary goal and timeline to achieve it
  • Your current training protocols (current lifting program, average daily steps, weekly cardio / activity)
  • Your current strength and lifting experience. If you have recent 1 or 5 rep max records, please list them along with your subjective assessment of your ability on the big lifts (Barbell Squat, Deadlift, Barbell Press, Chin Up etc.)
  • Your current nutrition (macros & calories). Plus how long have you been on these calories, how consistent you are with these and is your body changing.
  • Your physical location
  • The coach or coaches you would like to be coached by
  • Your current physique stats (weight & height) and ideally current physique pictures
  • Any miscellaneous dieting / training / health history you feel is important we know

We hope to hear from you soon and for the opportunity to coach you to an amazing result!