Fitness for dads with no time to waste.
Online personal training for men over 40 who've got a career, kids and a calendar that doesn't care about your gym plan. Three sessions a week, food the whole family eats, and a coach who adjusts the plan when the week falls apart.
You didn't stop caring. Life got in the way.
In your twenties you could train whenever you wanted and eat whatever you liked. Now there's the school run, a job that spills into evenings, broken sleep, the kids' leftovers and weekends that disappear into birthday parties and football.
- Work gets busy and training is the first thing to go.
- The diet works Monday to Friday, then collapses at the weekend.
- A generic programme doesn't care that you've got a bad back or 40 minutes.
- One missed session turns into a missed month.
- You keep starting again from zero.
You don't need more fitness information. You need a plan that survives real family life — and someone who notices when it's slipping.
Built for the weeks that don't go to plan
Minimum effective training
Around three sessions a week, built around your schedule, equipment and old injuries. Early before the house wakes, lunchtime, or late after bedtime.
Family-friendly nutrition
Personal calorie and protein targets. Eat the same dinner as everyone else — just portioned for your goal. No banned foods, no separate meals.
Weekly private coaching
A call with Freddie every week, check-ins and WhatsApp support. Someone who actually knows your situation.
Adapt, don't restart
Ill kids, work trips, a bad week — the plan changes so you keep going instead of starting over.
What changes, phase by phase
| Weeks | Focus |
|---|---|
| 1–4 | Starting measurements, your personalised programme, a realistic weekly routine that fits work and family. |
| 5–8 | Review hunger, recovery and energy. Solve the weekend and work-trip problems. Adjust based on performance. |
| 9–12 | Keep strength and fitness climbing, build confidence and independence, set up a maintenance plan that lasts. |
The goal: consistent training habits, a flexible nutrition system, more confidence in the gym and a routine you can keep going after the programme ends. Realistic, sustainable change — not a 12-week crash you bounce back from.
Men who'd heard every excuse — including their own
“I'd tried three online coaches before Freddie. None of them called me. None of them built anything specific to me. Week 1 I knew this was completely different.”
Lost 14kg over 16 weeks“I travel for work constantly and used it as an excuse for years. Freddie built a hotel-room programme AND a gym programme so I had zero excuses. Best shape of my life at 41.”
Frequent business traveller, 41“The programming was genuinely elite-level. Every session had a reason. Every progression made sense.”
New 5K personal best: 18:42Genuine clients coached personally by Freddie. Individual results vary and depend on starting point, adherence, health and lifestyle.
The 12-Week Body Rebuild
- Full onboarding consultation
- Personalised training programme — gym, home or hotel
- Personal calorie, protein and nutrition targets
- Weekly private coaching call with Freddie
- Weekly check-in and programme adjustments
- Exercise technique feedback on your submitted videos
- WhatsApp support between calls
- End-of-programme maintenance plan
The price, up front
Application-led. Freddie reviews every application personally before a place is offered.
Paid upfront for the full 12-week Body Rebuild.
Three payments across your initial 12-week commitment.
Coaching guarantee
Complete at least 90% of your agreed actions. If you don't achieve the measurable progress agreed at onboarding, Freddie keeps coaching you at no extra cost until you do. This is not an unconditional refund — full terms.
Four steps
Apply
A short form covering your situation, goal and the investment you're comfortable with.
Freddie reviews it
Every application is read personally. Not first come, first served.
Free 20-minute audit
A call to map out your most effective next step — no pressure, no sales script.
Start
If we're a fit, onboarding begins and your programme is built around you.
Be the fit dad, not the tired one
Apply for a free 20-minute Body Rebuild Audit. Applications close when the intake fills.
Apply now →Questions
I can only train three times a week. Is that enough?
Yes. Three focused sessions of 45–60 minutes is exactly what the programme is built around. Consistency over twelve weeks beats six sessions a week you can't keep up.
Can I train at home?
Yes. Your programme is built around the equipment you actually have — a gym, a garage with a few dumbbells, a hotel room, or a mix.
What about weekends, kids' parties and takeaways?
They're planned for, not banned. You get restaurant, takeaway and weekend guidance so one Saturday doesn't undo the week.
I've got a bad back / dodgy knee. Can I still do this?
Most men over 40 have something. Your programme is built around old injuries and adjusted as you go. If something needs medical assessment, Freddie will tell you to get it checked first.
Is online coaching as good as an in-person personal trainer?
For most busy men, it's better value: you get a programme built for you, a weekly private call, video form feedback and WhatsApp access between sessions — without paying for every hour in person or travelling to a gym at set times.
How quickly will I see results?
Most clients notice energy, strength and how clothes fit within the first few weeks. Results vary with starting point and how closely the plan is followed, so no promised numbers — but the plan is built to keep working long after 12 weeks.