Online coaching for shift workers

Yes, you can lose fat and build muscle on shifts. You just need a plan that starts with your rota, not a 9 to 5 that assumes you have one. That is how I coach shift workers: 1:1, online, built around the hours you actually work.

I have coached nurses, doctors, firefighters, warehouse staff and people in hospitality, on rotating shifts and on nights only.

Why normal plans fall apart on shifts

Most plans assume Monday to Friday, lunch at one and the gym after work. Then you get four nights in a row, or a rota that changes every week, and the plan is gone by Wednesday. That is not a willpower problem. The plan was never written for your week.

How the coaching works around your rota

Your rota comes first

We write down when you are working. Monday, Thursday, Friday and Saturday on? Those times get blocked out first. Then we see if a session fits before a shift, and if it does not, it goes on another day at a time that works for you.

You decide when you train

You get full control over when your sessions are and which session you do when. Three sessions a week, an hour each, written for you and your gym in the TrueCoach app. Three is the floor, not the target.

Eating on shifts

A lot of shift workers already have their own routine, and if yours works, we keep it. If you are new to this and want help, I teach you meal timing around your shifts, what to eat on the longer ones, and how to handle caffeine so a late coffee does not wreck your sleep the next day.

Check-ins that fit around you

The Wednesday check-in is a text or a voice note. A few messages to see how you are getting on, nothing big. Your weekly call does not have to be at the weekend either. Most of my clients book it whenever they can, and it moves with the rota.

Social Days still count

Shifts do not cancel your social life. Birthdays, weddings and nights out on your days off get planned in as Social Days, not apologised for after.

Shift workers I have coached

• Odhran: dropped 5.3kg in 6 weeks, working 12 hour shifts.
• Mijo: 98kg to 82kg, 12 weeks in.
• Airo: 96kg to 84kg, 8 weeks in.
• Piaras: struggled his whole life to gain weight. 64kg in May, now 70kg for the first time.

What you get

• Your own training plan in TrueCoach, built around your rota
• Your own nutrition plan, with Social Days and Non-Social Days
• 24/7 WhatsApp access
• A Wednesday check-in by text or voice note
• A weekly call, booked when your rota allows

£200 every 4 weeks. Rolling, no minimum term, cancel any time.

Straight answers

Can I train if I only work nights?

Yes. I have coached people who only work nights. Your sessions go at the times that suit your sleep and your shifts, and you choose them.

My rota changes every week. Does that work?

Yes. Rotating shifts are normal here. We block out your shifts each time the rota changes and place your sessions around them. The plan moves when your week does.

Do I have to do a call at the weekend?

No. Most of my clients book the call whenever suits them, and I fit it around their shifts.

Is this online or in person?

Online. You train at your own gym with your plan in TrueCoach, and we talk on WhatsApp.

Apply for coaching. Short application, no obligation. I get back to you personally.