Welcome to Fatloss Coaching
HERE'S TO THE NEW YOU
This Onboarding Pack will give you everything you need to Begin your Fitness Journey.
Please read and take your time to understand each section.
Fatloss Coaching
HOW COACHING WORKS
This works best when we’re clear on our roles.
I provide the structure, direction, and accountability for long-term results.
You show up, stay honest, and stay consistent.
If we both do our part, progress becomes inevitable.
OUR RESPONSIBILITY
As your coaching team, we are responsible for:
- Designing and adjusting your training around your goals and lifestyle
- Providing clear nutritional structure that is practical and sustainable
- Monitoring progress and making informed adjustments over time
- Holding you accountable to the standards of the program
- Providing support, feedback, and guidance when challenges arise
Our job is to remove guesswork and keep you moving forward with clarity.
YOUR RESPONSIBILITY
As a client, your responsibilities are simple but they matter.
-Show up and engage with the process
-Complete your check-ins honestly and on time
-Speak up when life gets hectic or you feel yourself slipping
-Follow the structure as closely as you can
-Stay committed, especially when it feels uncomfortable at the start
-You don’t need to be flawless.
-You do need to stay in the game.
HOW A COACHING RELATIONSHIP WORKS
Progress isn’t built on bursts of intensity. It’s built on consistency.
When we both handle our side properly:
-Momentum starts to carry you
-Small tweaks become simple, not stressful
-Results stack and compound over time
But when communication fades or engagement drops, progress slows not because the plan stops working, but because the feedback loop disappears.
This program is built to support you, guide you, and adjust with you.
It just can’t do that if you go quiet.
Fatloss Coaching
COMMUNICATION & SUPPORT
WHERE COMMUNICATION HAPPENS
All coaching communication happens through the designated coaching platform and/or WhatsApp group chat set up during onboarding.
This keeps everything in one place, avoids missed messages, and allows us to support you properly.
Please avoid spreading communication across multiple platforms, as this breaks the feedback loop.
WHEN TO MESSSAGE
You should message your coach when:
- You’re unsure about something in your plan
- Life circumstances change and affect your execution
- You feel yourself slipping off track
- You need clarification before a small issue becomes a big one
- You do not need to wait until things are “bad” to reach out.
Early communication is always encouraged.
WHEN YOUR "OFF TRACK"
Being off-track does not mean failure.
It simply means:
- You’ve missed sessions
- Nutrition hasn’t been followed consistently
- Motivation has dropped
- Life has disrupted your routine
This is normal - especially early on.
The purpose of coaching is to adjust the structure around reality, not expect perfection.
WHY WEEKLY CHECKINS ARE IMPORTANT
Check-ins are where progress actually happens.
They allow us to:
-Review your training and nutrition
-Spot patterns before they become problems
-Make smart, timely adjustments
-Keep things moving in the right direction
An honest check-in beats a “perfect” one every time.
Skip them, and the feedback loop breaks — and progress slows with it.
RESPONSE TIME EXPECTATIONS
Coaching support is consistent and reliable, but not instant.
You can expect:
- Thoughtful responses within a reasonable timeframe
- Clear guidance during business hours, weekend support is available at your coaches discretion
- Support focused on progress, not constant back-and-forth
This structure allows us to give quality support without burnout on either side.
FINAL NOTE:
This program works best when the communication is
HONEST
TIMELY
CENTRALISED
When both sides repect structure and support stays strong, progress will then stay consistent
CHECKINS & PROGRESS TRACKING
WHEN CHECK INS HAPPEN
Check-ins are completed on a scheduled basis, typically once per week, using the system provided during your Kick-Starter Call.
This consistent timing allows us to review progress, spot patterns early, and make the right adjustments at the right time.
WHATS EXPECTED DURING A CHECK IN
Each check-in needs to be completed fully — and truthfully.
You’ll be asked for:
-Your training consistency that week
-Nutrition adherence
-Bodyweight or key progress markers, plus photos where relevant
-How you’re feeling physically and mentally
-Anything that disrupted your routine
There’s no upside to polishing the story.
Clear, honest feedback gives us something real to work with and that’s what drives better results.
WHY CHECK INS MATTER
Check-ins give us clarity.
They allow us to:
-See what’s driving results and what’s not
-Adjust training or nutrition before small issues snowball
-Keep accountability steady
-Hold momentum, even during busy weeks
Without consistent check-ins, we’re just guessing and guessing doesn’t build progress.
IF YOU MISS A CHECK IN
Missing one check-in doesn’t mean you’ve failed.
But when they’re missed repeatedly, the feedback loop breaks and progress slows.
If a check-in is missed:
We’ll reach out and reset quickly
Any emerging patterns get addressed early
The focus is always on getting you back involved, not adding pressure
Stay engaged, and the system keeps working in your favour.
Envision Your Future
Progress isn’t built on perfect weeks.
It’s built on consistency and communication.
Check-ins are how we keep everything aligned so results can compound over time.
YOUR FIRST MONTH
YOUR FIRST 30 DAYS
The first 30 days of Coaching are important.
This phase exists for one reason: to build a foundation that long term results actually come from.
WHY RESULTS AREN'T IMMEDIATE
Real results don't come from a single good week.
They come from repeated, consistent execution over time.
In the early stages, your body and routine are adapting:
Training feels different ☑️
Nutrition feels structured ☑️
New Habits are being formed ☑️
These changes are happening beneath the surface before they actually show visually.
That's normal - and expected.
WHY CONSISTENCY BEATS INTENSITY
This program isn’t built on extremes.
Perfect weeks aren’t required and they don’t exist.
What is required is consistent effort. And that’s achievable.
A few solid, repeatable actions each week will always outperform short bursts of all-out intensity.
Momentum comes from repetition not from going harder for five minutes and burning out the next.
WHY QUITTING EARLY KILLS MOMENTUM
Momentum takes time to build and almost no time to lose.
When someone quits in the first month, it’s rarely because the system doesn’t work.
It’s usually because they stepped away before it had time to.
That first month is designed to carry you through the adjustment phase so that:
Habits start running on autopilot ☑️
Confidence begins to rise ☑️
Results build on top of each other ☑️
Stay in long enough for it to click — that’s when things start moving.
FATLOSS COACHING
Questions that come up early that are completely normal
This section exists so you can have clarity before doubt builds.
COMMON QUESTIONS WHEN STARTING
WHAT IF I MISS A SESSION?
Missing a session occasionally does not derail progress.
Progress is built over weeks and months, not individual days.
If a session is missed, we look at why and adjust where needed.
The focus is always on getting you back into rhythm - not on punishment or perfection.
WHAT IF MY WEIGHT GOES UP RATHER THAN DOWN?
Short-term weight fluctuations are normal.
Changes in:
- Training volume
- Carbohydrate intake
- Stress levels
- Sleep
Can all affect the scale in the short term.
We track trends over time, not day-to-day numbers.
The scale is one data point - not the whole picture.
WHAT IF LIFE GETS BUSY?
Life getting busy is expected - not an exception.
This program is built to adjust around reality, not ignore it.
When life changes, communication becomes more important, not less.
Let us know early, and we adapt the structure so momentum continues instead of stopping altogether.
WHAT DO I DO IF I DON'T FEEL MOTIVATED?
Motivation is not required for results.
Motivation comes and goes - structure stays.
Momentum is built by following the plan even when motivation is low.
If motivation dips, that’s not a problem. That’s when the system does its job.
WHAT IF I FEEL UNSURE OR SOME DOUBT IN THE PROCESS?
Doubt early on is common.
This is new to you, and it may feel very different to what your use to.
Momentum Month exists specifically to guide you through this phase.
If you stay engaged, ask questions, and follow the structure, clarity builds quickly.
Quitting early usually happens right before things start working.
FINAL WORDS FROM DUNCAN
If you’ve read through this onboarding pack, you’re exactly where you need to be.
You don’t need to overthink the process.
You don’t need to chase motivation.
You don’t need to have everything figured out from day one.
Your only job from here is simple:
Follow the structure provided ☑️
Communicate honestly ☑️
Stay engaged through Month 1 ☑️
Our job is to handle the rest.
This program is designed to work when you show up consistently, not perfectly.
The structure is in place to support you when life gets busy and momentum feels harder to maintain.
You’re in the right place.
The system works.
Now it’s time to let it do its job.
Let's get to work.