VARDO FITNESS ONLINE COACHING SERVICES

Vardo Fitness Online Coaching Program

My online coaching program is designed to provide complete support for your fitness, nutrition, health, and lifestyle goals. This is more than just a workout plan—it's personalized coaching to help you build sustainable habits and achieve long-term results.Initial Consultation & AssessmentEvery client begins with a comprehensive onboarding process, including:

Customized Workout ProgrammingYour personalized training program will be designed around:

Programs may include:

Programs are updated regularly based on your progress and feedback.

Nutrition CoachingNutrition support includes:

Intermittent Fasting Coaching
(Optional)For clients interested in fasting, guidance may include:

Fasting is optional and will only be incorporated if appropriate for your goals and lifestyle.

Health & Wellness CoachingOverall wellness plays a major role in fitness success.Coaching may include:

Mindset & Mental Wellness CoachingFitness success isn't just physical—it starts with the mind.Support includes:

Please note: This is coaching and mentorship only and does not replace licensed mental health counseling or therapy.

Accountability CoachingOne of the biggest reasons people struggle is a lack of accountability.You'll receive:

The goal is to keep you moving forward even when motivation is low.

Progress TrackingWe will monitor your progress through:

Progress is measured by more than just the number on the scale.

Direct Coach SupportYou'll have access to coaching support for:

Questions are welcomed throughout your coaching journey.

Educational CoachingYou'll learn skills that help you maintain your results long-term, including:

The goal is to help you become confident and self-sufficient over time.

Who This Program Is ForThis coaching program is ideal for individuals who want to:

What Makes Vardo Fitness DifferentAt Vardo Fitness, coaching goes beyond workouts and meal plans. The focus is on creating sustainable habits, improving overall health, building confidence, and developing a lifestyle that supports long-term success.Through personalized fitness programming, nutrition coaching, wellness support, mindset coaching, and accountability, you'll receive a complete system designed to help you become stronger, healthier, and more confident—both physically and mentally.

ONLINE COACHING SERVICES

Bronze Coaching ($49/week)Perfect for self-motivated individuals who want expert guidance, accountability, and a clear plan to achieve their fitness and health goals.✅ Customized Workout ProgramYour training program is built specifically for you based on:Your fitness goals (fat loss, muscle gain, strength, general health, etc.)
Training experience
Available equipment (gym, home gym, or bodyweight)
Schedule and availability
Previous injuries or limitations
Exercise preferencesPrograms may include:Strength training
Muscle-building workouts
Fat-loss workouts
Cardiovascular training
Mobility and flexibility work
Functional fitness exercisesYour program is designed to fit your lifestyle, not someone else's.✅ Nutrition CoachingLearn how to fuel your body without restrictive diets.Nutrition coaching includes:Personalized calorie recommendations
Protein intake guidance
Healthy eating habits
Portion control education
Meal timing recommendations
Grocery shopping guidance
Restaurant and dining-out strategies
Sustainable nutrition habitsThe goal is to build a healthy relationship with food while achieving your fitness goals.✅ Optional Fasting GuidanceFor clients interested in incorporating intermittent fasting.Support may include:Education on fasting protocols
12:12, 14:10, and 16:8 fasting schedules
How to break a fast properly
Managing hunger during fasting periods
Combining fasting with fat-loss goals
Adjusting fasting around work, family, and workoutsFasting is completely optional and only recommended when appropriate for the individual.✅ Weekly Check-InsA structured weekly review to keep you accountable and moving forward.Weekly check-ins may include:Weight updates (optional)
Progress photo reviews (optional)
Workout performance updates
Nutrition adherence
Energy levels
Recovery and sleep quality
Challenges and obstacles
Wins and accomplishmentsThese check-ins allow for ongoing coaching and support throughout your journey.✅ Progress TrackingResults are measured using more than just the scale.Progress tracking may include:Body weight changes
Progress photos
Body measurements
Strength improvements
Workout consistency
Energy levels
Habit completion
Overall health improvementsTracking helps identify what's working and where adjustments may be needed.✅ Habit CoachingLong-term results come from consistent habits.Habit coaching focuses on building behaviors such as:Consistent exercise routines
Daily movement goals
Meal planning habits
Hydration habits
Better sleep routines
Stress-management practices
Time management strategiesThe focus is on creating small, sustainable changes that lead to lasting success.✅ Wellness CoachingHealth is more than workouts and nutrition.Wellness coaching may include guidance on:Sleep quality
Recovery practices
Stress management
Work-life balance
Daily energy levels
Self-care routines
Healthy lifestyle habitsThe goal is to improve overall quality of life while supporting fitness results.✅ Unlimited Messaging SupportHave questions? Need guidance? Support is available between check-ins.Messaging support can be used for:Workout questions
Nutrition questions
Accountability support
Motivation and consistency challenges
Lifestyle obstacles
General coaching guidanceYou're not left on your own between sessions.✅ Monthly Program AdjustmentsAs your body adapts and goals evolve, your program evolves too.Monthly updates may include:Workout progression
Exercise changes
Volume and intensity adjustments
Nutrition recommendations
Goal modifications
New challenges and milestonesThis ensures your plan continues producing results while staying aligned with your goals.What Clients Can ExpectBy following the Bronze Coaching program, clients can expect:✔ A clear fitness and nutrition roadmap✔ Ongoing accountability✔ Professional guidance and support✔ Sustainable habit development✔ Improved confidence and consistency✔ Better health, fitness, and overall well-being✔ A personalized approach tailored to their unique goals and lifestyleBronze Coaching is designed to provide everything most people need to succeed while keeping the process simple, effective, and sustainable.

Silver Coaching ($75/week)
What's Included
✅ Bi-Weekly Video Check-InsTwo scheduled video calls per month (typically 20-30 minutes each) to discuss:Progress toward goals
Challenges and obstacles
Nutrition adherence
Workout performance
Mindset and motivation
Lifestyle factors affecting results
Upcoming goals and action plansThese calls provide a deeper level of coaching than simple messaging and allow for more personalized guidance.✅ Exercise Form ReviewsClients can submit videos of their exercises for professional feedback.This includes:Technique analysis
Safety recommendations
Exercise modifications if needed
Coaching cues to improve performance
Injury prevention guidance
Range-of-motion assessmentThe goal is to help clients train more effectively and confidently while reducing the risk of injury.✅ Personalized Macro AdjustmentsRather than providing static calorie targets, nutrition is adjusted based on progress.This may include:Calorie adjustments
Protein target modifications
Carbohydrate adjustments
Fat intake recommendations
Refeed strategies when appropriate
Muscle-building nutrition adjustments
Fat-loss nutrition optimizationAdjustments are made using progress data rather than guesswork.✅ Advanced Fasting CoachingFor clients interested in fasting as a tool for health, fat loss, or lifestyle management.Support may include:Choosing an appropriate fasting protocol
12:12, 14:10, 16:8, or other fasting schedules
Hunger management strategies
Training while fasting
Breaking fasts properly
Combining fasting with fat-loss goals
Avoiding common fasting mistakes
Adjusting fasting schedules around work and family commitmentsParticipation is always optional.✅ Meal Planning AssistanceGuidance to simplify nutrition and improve consistency.Includes:Sample meal ideas
Protein-focused meal planning
Grocery shopping recommendations
Healthy snack suggestions
Restaurant and dining-out strategies
Batch cooking and meal prep guidance
Flexible eating approachesThe focus is on sustainability rather than restrictive meal plans.✅ Recovery and Sleep CoachingRecovery is often the missing piece for many people.Coaching may include:Sleep quality improvement strategies
Bedtime routine recommendations
Stress management techniques
Recovery planning
Managing training fatigue
Hydration recommendations
Rest day planning
Lifestyle adjustments to improve energy levelsBetter recovery often leads to better results both in and out of the gym.✅ Priority Messaging SupportClients receive faster response times and enhanced access to coaching support.Examples include:Exercise questions
Nutrition questions
Program clarification
Motivation support
Accountability check-ins
Lifestyle coaching questionsPriority clients move to the front of the support queue whenever possible.✅ Monthly Goal-Setting SessionsA dedicated coaching session focused on creating clear, measurable goals.Topics include:Reviewing the previous month's progress
Identifying wins and challenges
Establishing realistic next-step goals
Creating action plans
Building consistency strategies
Tracking key performance indicatorsThe purpose is to ensure clients always know exactly what they are working toward.✅ Lifestyle CoachingFitness success depends heavily on daily habits and routines.Lifestyle coaching helps clients:Build sustainable habits
Improve time management
Create healthier routines
Manage stress more effectively
Improve work-life balance
Increase daily activity levels
Develop long-term consistency
Overcome self-sabotaging behaviorsThis bridges the gap between knowing what to do and actually doing it consistently.The Silver Coaching DifferenceMost online coaching programs stop at workouts and nutrition.Silver Coaching adds accountability, education, behavior change, recovery optimization, and personalized support to help clients create lasting results rather than temporary progress. The goal isn't just helping someone lose weight or gain muscle—it's helping them build a healthier lifestyle they can maintain for years.

Gold Coaching ($125/week)A premium coaching experience designed for individuals who want maximum accountability, deeper coaching, and long-term transformation.This isn't just fitness coaching—it's a complete lifestyle, mindset, and performance coaching program designed to help you become the strongest, healthiest, and most confident version of yourself.✅ Weekly 30-Minute Coaching CallsUnlike standard online coaching where communication is mostly through messages, Gold clients receive a dedicated coaching call every week.During these calls, we'll discuss:Progress updates
Nutrition adherence
Workout performance
Challenges and obstacles
Goal setting
Mindset and motivation
Stress levels
Lifestyle habits
Recovery and sleepThese calls provide a deeper level of support, problem-solving, and accountability to help keep you on track.✅ Personalized Habit-Building SystemMost people know what they should be doing—they just struggle to do it consistently.Instead of relying on motivation, we'll build a customized habit system that fits your lifestyle.This may include:Morning routines
Evening routines
Exercise habits
Meal preparation habits
Hydration habits
Sleep habits
Stress-management practices
Daily movement goalsTogether, we'll identify the habits that will create the biggest impact and implement them step-by-step so they become part of your daily life.✅ Mindset CoachingYour mindset often determines your results more than your workout plan.Mindset coaching focuses on helping you:Build confidence
Develop discipline
Improve self-belief
Overcome self-sabotage
Break all-or-nothing thinking
Create a positive relationship with fitness
Stay consistent during setbacks
Develop a growth mindsetMany clients know exactly what to do physically but struggle mentally. This coaching helps bridge that gap.Mindset coaching is educational and motivational in nature and is not a substitute for therapy or mental health treatment.✅ Stress Management CoachingStress can significantly impact:Fat loss
Muscle growth
Recovery
Sleep quality
Energy levels
Food cravings
ConsistencyWe'll work together to identify stressors and create strategies to manage them more effectively.Topics may include:Stress awareness
Recovery practices
Time management
Boundary setting
Lifestyle adjustments
Relaxation techniques
Work-life balance strategiesThe goal is to help clients create a healthier and more sustainable lifestyle.✅ Detailed Monthly Progress ReviewsAt the end of each month, you'll receive a comprehensive review of your progress.We'll analyze:Weight trends
Progress photos
Body measurements
Strength improvements
Nutrition consistency
Habit adherence
Lifestyle improvements
Goal achievementWe'll also identify areas that need adjustment and create a clear plan for the following month.This provides a big-picture view of your transformation rather than focusing solely on weekly fluctuations.✅ Customized Supplementation Recommendations*Supplements can support results when used appropriately.Recommendations may include:Protein powders
Creatine
Electrolytes
Vitamin D
Fish oil
Magnesium
General health supplementsRecommendations are based on:Goals
Lifestyle
Dietary habits
Budget
Training demandsThe focus is always on building a strong foundation through nutrition, sleep, recovery, and training first.Clients are encouraged to consult their healthcare provider before beginning any supplement regimen.✅ Restaurant & Travel Nutrition StrategiesLife doesn't stop because you're pursuing fitness goals.You'll learn how to stay on track while:Eating at restaurants
Going on vacation
Attending social events
Traveling for work
Enjoying holidays
Managing busy schedulesThis includes:Menu navigation strategies
Portion control techniques
Flexible dieting principles
Travel meal planning
Maintaining progress without feeling restrictedThe goal is to create a lifestyle that works in the real world.✅ Daily Accountability Check-Ins (Monday-Friday)This is one of the biggest differences between Gold Coaching and lower-tier programs.You'll check in daily with simple accountability updates.Examples include:Workout completion
Step count goals
Nutrition adherence
Water intake
Sleep targets
Habit completionThese quick touchpoints help keep momentum high and prevent clients from drifting off track between weekly coaching calls.✅ Priority Response TimesGold clients receive priority access to coaching support.This means:Faster responses to messages
Quicker program adjustments
Priority scheduling
Enhanced support when challenges ariseWhen questions come up, you won't be left waiting days for answers.✅ Ongoing Program OptimizationYour body changes, your schedule changes, and your goals evolve.Your coaching plan should evolve too.We'll continuously adjust:Workouts
Training volume
Exercise selection
Nutrition targets
Fasting protocols
Recovery strategies
Habits and routinesRather than following a static plan, you'll have a coaching system that adapts to your progress and lifestyle.Who Gold Coaching Is ForGold Coaching is ideal for people who:✔ Want faster results through increased accountability✔ Have struggled with consistency in the past✔ Want deeper coaching beyond workouts and nutrition✔ Need support with habits, mindset, and lifestyle✔ Have demanding careers or busy schedules✔ Want a complete health and fitness transformation✔ Value personalized support and regular communicationThe Gold Coaching DifferenceMost online coaching programs focus on workouts and meal plans.Gold Coaching focuses on transforming the person behind the results.By combining fitness coaching, nutrition guidance, habit development, mindset coaching, stress management, accountability, and lifestyle optimization, the goal is to help clients create lasting change—not just temporary results.

Platinum Coaching ($199/week)The highest level of coaching offered by Vardo Fitness.Platinum Coaching is designed for individuals who want more than fitness results—they want a complete transformation in their health, habits, mindset, confidence, and overall quality of life.This program provides the highest level of access, accountability, and personalized support available without full-time personal training.✅ Weekly 60-Minute Coaching CallsPlatinum clients receive a dedicated one-hour coaching session every week.These sessions allow us to go far beyond workouts and nutrition.Topics may include:Fitness progress reviews
Nutrition coaching
Lifestyle optimization
Habit development
Goal planning
Mindset coaching
Confidence building
Stress management
Work-life balance
Performance improvementThese calls provide the time needed to dive deeper into challenges, create strategies, and make meaningful changes.✅ Direct Access Via Text & MessagingPlatinum clients receive direct access to ongoing coaching support throughout the week.This allows you to reach out when you need guidance with:Nutrition decisions
Training questions
Habit challenges
Motivation struggles
Schedule changes
Travel planning
Stress management
Accountability supportRather than waiting for your next check-in, you'll have direct access to your coach when situations arise.✅ Same-Day Responses Whenever PossibleQuestions and challenges don't always happen during scheduled coaching calls.Platinum clients receive the highest support priority.This means:Faster responses
Immediate problem-solving when needed
Quick nutrition adjustments
Training modifications
Accountability support during difficult periodsWhile response times may vary depending on circumstances, Platinum clients are prioritized whenever possible.✅ Deep Lifestyle Transformation CoachingMost coaching programs focus on changing workouts.This focuses on changing lifestyles.Together, we'll work on areas such as:Daily routines
Time management
Personal discipline
Productivity habits
Energy management
Environmental design
Decision-making habits
Long-term behavior changeThe goal is to create a lifestyle that naturally supports health, fitness, success, and happiness.✅ Leadership & Confidence CoachingPhysical transformation often creates mental transformation as well.This coaching focuses on helping clients:Build self-confidence
Improve self-esteem
Develop stronger communication skills
Increase personal accountability
Strengthen leadership qualities
Improve decision-making
Become more assertive
Create greater self-trustMany clients discover that improvements in health and fitness positively impact every area of life, including career, relationships, and personal growth.✅ Monthly Wellness AuditsEach month, we conduct a comprehensive review of your overall health and lifestyle.Areas reviewed may include:Training consistency
Nutrition adherence
Recovery quality
Sleep habits
Stress levels
Daily habits
Energy levels
Lifestyle balance
Goal progressionThe purpose is to identify strengths, weaknesses, opportunities, and areas requiring adjustment.Think of it as a monthly performance review for your health and wellness.✅ Customized Health Optimization PlansBeyond basic fitness coaching, Platinum clients receive personalized strategies to optimize overall well-being.Areas may include:Sleep optimization
Recovery protocols
Stress management plans
Hydration strategies
Daily movement recommendations
Supplement guidance
Energy management
Healthy habit systemsThe goal is to improve how you feel, perform, and function every day.✅ Advanced Goal PlanningMany people set goals. Few create systems to achieve them.We'll work together to create:90-day goals
6-month goals
Annual goals
Health goals
Fitness goals
Lifestyle goals
Personal development goalsEach goal is broken into manageable action steps so progress becomes measurable and realistic.✅ Personalized Success RoadmapThis is your long-term blueprint for success.Together we'll create a customized roadmap based on:Your current situation
Desired outcomes
Personal values
Lifestyle requirements
Long-term visionThe roadmap may include:Weight-loss milestones
Muscle-building phases
Habit-building objectives
Lifestyle improvements
Personal growth goals
Health optimization targetsThis creates a clear path forward rather than simply focusing on week-to-week progress.✅ Family Lifestyle Coaching SupportHealth and fitness often become easier when the people around you are involved.This support may include:Family meal-planning guidance
Healthy household habit development
Active family lifestyle strategies
Nutrition education for the household
Creating a supportive home environment
Managing fitness goals alongside parenting responsibilitiesThe goal is to help create an environment that supports long-term success rather than constantly working against it.Who Platinum Coaching Is ForPlatinum Coaching is ideal for individuals who:✔ Want the highest level of support and accountability✔ Have ambitious fitness or health goals✔ Want guidance beyond workouts and nutrition✔ Value direct access to their coach✔ Have demanding careers or busy lifestyles✔ Want to improve confidence, discipline, and personal development✔ Are committed to creating lasting lifestyle change✔ Prefer a highly personalized coaching experienceThe Platinum Coaching DifferencePlatinum Coaching is not simply a fitness program.It's a comprehensive coaching partnership focused on helping you improve every aspect of your health, fitness, habits, mindset, and lifestyle.With weekly one-on-one coaching, priority support, advanced planning, accountability, and personalized lifestyle guidance, you'll have a coach in your corner helping you navigate challenges, stay consistent, and continue progressing toward your goals.This is for clients who are serious about creating lasting change and want the highest level of support available through Vardo Fitness.

Payment InformationAll coaching services are billed through recurring weekly payments to provide flexibility and make coaching more accessible.Your weekly payment secures your spot in the coaching program and includes ongoing support, program design, coaching services, accountability, and access to your selected coaching package.Payments are automatically processed each week and continue until coaching is cancelled. Clients may cancel at any time with a minimum of 7 days' notice prior to their next scheduled billing date.Weekly pricing is based on the coaching package selected and reflects the level of support, communication, and personalized coaching provided.By enrolling in a coaching program, clients agree to the recurring weekly payment schedule associated with their chosen package."All coaching packages are billed through automatic recurring weekly payments. Cancel anytime with 7 days' notice."

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Online Coaching Questions?

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