Fitness-Coaching-System

Systematic Fitness Coaching System

Overview

Designed a science-based fitness coaching system for personalized routine design, client coaching, and progress tracking, optimized for remote delivery. Leveraged periodization, progressive overload, and heart rate zones to achieve outcomes like a client gaining 7 kg of muscle in 7 months. Includes shareable templates for workout plans and progress tracking.

Key Features

• Routine Design: Developed routines for swimming, cycling, strength training, and running using scientific frameworks (periodization, progressive overload, heart rate zones).
• Custom Coaching: Created individualized programs based on client goals (e.g., muscle gain: 5–8 reps, compound lifts, calorie surplus; weight loss: calorie deficit, 12–15 reps; endurance: 12–20 reps; flexibility: yoga).
• Progress Tracking: Monitored metrics (e.g., weight, performance) via Excel and Google Sheets, optimizing programs for effectiveness.
• Remote Scalability: Delivered coaching via Zoom and Google Suite (Docs, Sheets, Keep) for async communication and documentation.
• Proprietary Templates: Built custom templates for clients to simplify program adherence, based on fitness science (see /templates).

Key Outcomes

• Client gained 7 kg of muscle (55 kg to 62 kg) in 7 months through structured strength training and calorie surplus (~1 kg/month).
• Supported clients in weight loss, endurance, and flexibility goals (e.g., ~5–10% body fat reduction, 10–20% flexibility improvement; specific metrics pending).
• Established a scalable, remote-first coaching methodology.

Shareable Assets

• /templates/workout-plan.md: Sample 4-week strength training plan for muscle gain.
• /templates/progress-tracker.xlsx: Sample Excel sheet for tracking weight and performance.
• See /templates for more resources.

Skills Demonstrated

• Systems Thinking: Designed structured, repeatable fitness programs.
• Problem-Solving: Tailored solutions to diverse client needs.
• Data-Driven Optimization: Used Excel/Google Sheets for progress tracking and adjustments.
• Communication: Delivered clear coaching via Zoom and async tools.
• Research Application: Applied fitness science (e.g., Schoenfeld et al., 2019) to program design.

Tools & Technologies

• Excel, Google Suite (Docs, Sheets, Keep), Zoom.
• Previously used 5/3/1 Strongman software for strength programming.

Potential Applications

• Scalable for remote fitness platforms or wellness startups.
• Applicable to roles in process design, client success, or operations in remote-first companies.

Future Improvements

• Integrate fitness APIs (e.g., Strava, MyFitnessPal) for automated tracking.
• Develop a web-based client dashboard for real-time progress visualization.

Contact

For inquiries, reach out via [GitHub Issues] or [your email].