Welcome to the team
LET'S GET
YOU SET UP.
I
The Dream Team Formula
This is how we work together. Read this once, remember it always.
💬
All I need is communication and trust — not perfection
You are not going to be perfect. Nobody is. I am not asking for perfect. What I am asking for is honesty. If something gets missed, something goes wrong, or life gets in the way — just tell me. I can fix any blip, any setback, any bad week. What I cannot fix is something I do not know about.
📱
I am not just a Sunday coach — I am on your side 7 days a week
If you are having a hard week, text me during it — not just in the Saturday check-in. If something comes up, if your head is not in it, if you need a nudge or a reset — that is exactly what I am here for. Do not wait until Sunday. Message me.
⚖️
The scale mindset
The number on the scale is one data point — not a verdict on your week. Your weight will fluctuate daily for reasons that have nothing to do with your progress. Water, salt, hormones, digestion. Do not let a single number dictate your mood or your effort. We track trends, not single days. Trust the process.
🥂
Social situations — enjoy them, guilt free
Look, I enjoy a social as much as the next person. The odd night out, a meal with friends — that is life and it should be enjoyed. Here is the thing — we can enjoy those moments guilt free because the daily consistency is the 80% that earns us that 20%. The work you put in the other days is what makes those occasions something to enjoy rather than something to feel bad about. Flag social plans in your check-in and we will work around them.
📉
Motivation dips — they are coming and that is completely normal
Nobody is motivated every single morning — and that is completely normal. That is where discipline enters the chat. Motivation gets you started, discipline keeps you going. When the feeling is not there, do the work anyway. And when it gets really tough — text me. Do not go quiet, do not skip check-ins, do not disappear. That is the moment I can help you most.
💪
Hard weeks happen — text me during them
Work goes mad. Sleep suffers. Life piles on. It happens to everyone. On those weeks, do not try to be a hero and stick rigidly to the plan. Adapt, do what you can, and most importantly — text me. A hard week handled right is still a good week. I will tell you exactly what to do.
🎯
Non-scale victories matter just as much
Clothes fitting better. More energy through the day. Sleeping deeper. Lifting heavier. Feeling sharper mentally. These are all wins — and sometimes they show up before the scale moves. Notice them. Celebrate them. They are proof the process is working.
😴
Rest days are part of the programme — not a skip day
If your programme says rest — rest. Do not add extra cardio, do not try to make up for missed sessions. Your body builds and recovers on rest days. Respecting them is not laziness — it is part of the process.
🔄
Consistency over perfection — always
80% consistent over months beats 100% for two weeks and then nothing every single time. Do not aim for perfect. Aim for consistent. Show up, do the work, communicate — and the results will follow.
II
Setting up Trainerize
1
Check your email
You will have received an email from Trainerize to the address you provided on your application. Open it and click the link to set your password.
2
Download the app
Search Trainerize on the App Store or Google Play and download it. It is free for clients.
3
Log in
Use the email and password you just set up. Your programme will be waiting for you inside.
4
Explore your programme
Head to the Training tab to see your workouts. Each exercise has a demo video — tap it if you are unsure of the movement.
III
Connecting MyFitnessPal
1
Download MyFitnessPal
If you do not have it already, download MyFitnessPal from the App Store or Google Play and create a free account.
2
Connect to Trainerize
In Trainerize, go to Profile → Settings → Connected Apps and select MyFitnessPal. Follow the prompts to link your account. Your nutrition data will then sync automatically.
3
Log your food daily
Use MyFitnessPal to log everything you eat. The most important numbers to hit are your calories and protein — everything else follows from those two.
Your targets
Your personalised calorie and macro targets are set inside Trainerize under Nutrition. These are based on your goal and current stats — follow them as closely as possible.
IV
Tracking Steps
Connect whichever device you use. If you do not have a wearable, your phone tracks steps automatically.
Apple Watch
Connect via Apple Health in Trainerize settings
iPhone / Android
Connect Apple Health or Google Fit — no watch needed
Fitbit
Connect via Fitbit integration in Trainerize settings
Garmin
Connect via Garmin integration in Trainerize settings
How to connect
In Trainerize go to Profile → Settings → Connected Apps and select your device or health app. Steps will sync automatically from there.
V
Logging Sessions
1
Open your workout
In Trainerize tap the Training tab and open today's session.
2
Track with pen and paper during the session
Keep a notepad or small notebook with you in the gym. Write down your weights and reps as you go. Your phone is a distraction during training — keep it in your pocket.
3
Log it on Trainerize after your next meal
Once you are done training, showered, and sitting down for your next meal — open Trainerize and enter your numbers from your notebook. Takes two minutes. Then tap Complete Workout.
4
Add a note if needed
If something felt off, you had to modify an exercise, or you want to flag anything — leave a quick note on the session. I read them all.
VI
Progress Photos
1
No tripod needed
Set your phone up against a wall, a shelf, or propped on a surface at roughly waist to chest height. Open your camera, set the timer to 10 seconds — that gives you enough time to get into position before it shoots.
2
Bathroom lighting is best
Bathroom lighting is usually the clearest and most consistent — use it if you can. Avoid harsh shadows or dim lighting. The clearer the photo the easier it is to track real change over time.
3
Three angles — front, side and back
Stand relaxed, arms slightly away from your sides. Take one from the front, one from the side, and one from the back. No need to flex or pose — natural and relaxed is what we are looking for.
4
Try to keep conditions consistent
Same spot, same lighting where possible. Schedules are busy so do not stress if the time varies — but always take them before your first meal and after a trip to the toilet for the most accurate comparison week to week.
5
Upload via your Saturday check-in
Every Saturday morning, open Trainerize and upload all three photos in the Photos section of your profile. That is where I review them alongside your programme.
Example — front, side and back
Front
Side
Back
Why this matters
The scale does not tell the full story. Progress photos show changes that weight cannot — body composition shifts, muscle definition, posture. Trust the photos more than the scale.
VII
Daily Weigh-ins
1
Weigh yourself every morning
Step on the scales before your first meal and after a trip to the toilet — same as your progress photos. Log the number in Trainerize under the Measurements tab.
2
Do not react to daily fluctuations
Your weight could go up and down by 1-2kg day to day — that is completely normal and has nothing to do with fat gain or loss. It is water, food, hormones, and digestion. Do not panic.
3
What we actually track is the weekly average
Add up your 7 daily weights and divide by 7. That weekly average is what tells us if things are moving in the right direction. One bad number on a Wednesday means nothing — the average tells the real story. Log it in your Saturday check-in.
Why daily instead of weekly?
Weighing once a week is unreliable — you might just happen to weigh on a day you are holding water or after a big meal. Daily weigh-ins give us a full picture of the week and the average is far more accurate than any single reading.
VI
Weekly Check-in
This is the most important part of the system. Every Saturday, no exceptions.
Complete your check-in at checkin.feganfit.com by end of day Saturday
Be honest — the more accurate your answers, the better your programme will be
Upload your progress photos to the Photos section on Trainerize
Flag anything coming up next week that could affect your training
What happens next
I review every check-in over the weekend and you will receive your personal Loom video with your updated plan for the week ahead every Monday. If you do not check in, I cannot review your week properly.
IX
Getting in Touch
WHATSAPP IS BEST
Message me any time — questions about your programme, nutrition, anything. I am always available on WhatsApp and will get back to you as soon as I can.
MESSAGE ME+44 7881 915550
YOU ARE ALL SET.
Your first check-in is this Saturday. Your programme is live on Trainerize. Let's get to work.
GO TO CHECK-IN