Expert coaching, delivered anywhere.
The same standard of programming and accountability as in-person training, delivered through the True Results app, wherever you are in the world.
Everything included
Your complete transformation, in your pocket.
- Online consultation & full assessment
- Bespoke training programme
- Personalised nutrition & supplementation
- Weekly progress check-ins
- True Results tracking app
- Daily WhatsApp support
How it works
Three steps to your best shape.
Consult & assess
Complete an in-depth online assessment covering your goals, schedule, baseline, and lifestyle before we write a single line of your programme.
Your bespoke plan
Training, nutrition, and supplementation built entirely for your body and lifestyle, delivered in the app within 48 hours.
Coach, track, adjust
Weekly check-ins, direct WhatsApp support, and data-led adjustments every single week.
Who it's for
Recognise yourself here.
You've tried programmes before and they didn't stick
The plans were generic. Nothing was built for your schedule, your baseline, or what you actually wanted. When the programme doesn't fit your life, it fails — not you.
You've never trained consistently and don't know where to start
You don't need to know anything before we begin. The assessment builds the entire picture from scratch. We start from where you are, not where you think you should be.
You train already but results stopped coming
You've been putting in the work but the progress has plateaued. Your body adapted to what you've been doing. Progressive overload and data-led weekly adjustments break that.
You travel or work irregular hours and need flexibility
Online coaching was built for exactly this. Your programme adapts to whatever equipment you have — hotel gym, home kit, or full facility. Check-ins happen when it suits you.
What to expect
Your first 12 weeks.
Not a rigid script — a realistic picture of how most clients progress. The programme adjusts every week to match your actual data.
Deep assessment & setup
No generic plan. Before a single line of your programme is written, we map your baseline, goals, schedule, and what has held you back before. Training and nutrition go live in the app within 48 hours of your onboarding call.
Foundation & first shifts
Most clients notice energy and sleep improvements before the mirror catches up. Habits are forming. Adjustments happen every check-in — the programme is already adapting to your data.
Momentum & measurable change
Progressive overload is building. Body composition starts shifting in ways that show up in measurements and how clothes fit. This is where most clients stop second-guessing the process.
Results & locked-in habits
The 12-week mark is where most clients report the biggest visible change. The habits are set, the results are real, and the programme has been adjusted dozens of times to get you here.
A typical week
Your coaching rhythm, every single week.
This is what consistent, data-led coaching actually looks like in practice. The same structure every week, adjusted every time.
You submit your check-in
Weight trend, measurements, photos, training log, sleep quality, energy, and anything that felt off. Takes five minutes. This is the data that drives every decision.
Miquel reviews and adjusts
Within 24 hours, your programme is updated based on your actual data. Calories shift, sets change, recovery is factored in. Nothing stays the same if the data says otherwise.
Daily WhatsApp access
Questions answered the same day. Something feels wrong in a session? Ask. Eating out and unsure what to order? Ask. You're never navigating it alone.
Live programme in the app
Your updated training and nutrition plan is live in the app at all times. Exercise demos, target weights, macro targets, and notes from Miquel — everything in one place.
Programme phases and reviews
Every few weeks the programme advances to the next phase. Longer packages include formal strategy reviews where goals, approach, and priorities are reassessed from the top.
The data compounds
Over time, the check-in history builds a detailed picture of what works for your body. Adjustments become more precise. Results come faster. The longer you coach, the sharper the data.
The research
Why coached training outperforms self-directed.
The gap between people who train with a coach and people who train alone is not about effort. It is about the quality of the plan, the consistency of adjustment, and the accountability structure around it.
Higher adherence
Individuals with a structured accountability system adhere to their training programme at two to three times the rate of self-directed trainees. Consistency is the variable that matters most, and coaching solves it.
Protein per kg of bodyweight
Research consistently shows this is the range for optimal muscle retention and recomposition. Most people eating without a plan consume 0.6–0.8g/kg. Closing that gap alone changes results significantly.
To measurable recomposition
Body composition studies using progressive overload and protein targets show statistically significant changes in lean mass and body fat within 8–12 weeks. Not transformation — measurable, data-confirmed change.
Muscle loss per decade after 30
Sarcopenia — age-related muscle loss — begins earlier than most people realise. Progressive strength training is the most effective known intervention. Starting later costs more effort for the same outcome.
More programme adjustments
A coached client's programme is updated based on real weekly data — weight trend, recovery, performance. A self-written plan rarely changes. The gap in how well the programme fits the individual grows every week.
Bespoke from day one
No template. The programme is built from your baseline assessment — goals, schedule, equipment, training history, lifestyle. A plan that fits your life is a plan you can actually follow.
The short version
Results are not about trying harder. They are about training smarter, with the right data, adjusted every single week.
The clients who get the best results are not the ones who work hardest in the gym. They are the ones with a programme that matches their body, a nutrition plan they can actually follow, and a coach who adjusts both based on real weekly data — not guesswork.
- Bespoke programme built from your baseline, not a template
- Nutrition targets set from your body weight and goals, not a generic deficit
- Weekly data review catches plateaus before they become a problem
- Progressive overload applied with actual performance data, not guesses
- Recovery and lifestyle factored into every weekly adjustment
Questions
Straight answers.
Do I need to be at a specific fitness level to start?
No. The assessment at the start of the programme maps exactly where you are — training history, movement experience, current baseline. The programme is built from that, not from where you think you should be. Complete beginners and experienced trainees go through the same assessment process; the output is just different.
What equipment do I need?
The programme is built around what you have access to. Clients train in commercial gyms, home gyms, hotel gyms, and everything in between. The assessment captures your equipment situation and the programme reflects it. If your access changes — you travel, switch gyms, or train from home for a week — the programme adapts.
How much time do I need to train each week?
That is one of the first questions covered in the assessment. The programme is built around your actual availability — not an ideal schedule that does not fit your life. Most clients train 3–5 times per week, but the programme can work around 2 sessions if that is what is realistic right now.
How do the weekly check-ins work?
Each week you submit a structured check-in through the app: your weight trend, progress photos, measurements if you are tracking them, training log, sleep quality, energy levels, and anything relevant from the week. Miquel reviews it within 24 hours and updates the programme accordingly. The whole process takes you about five minutes.
What happens if I miss a week or fall off track?
It gets addressed in the check-in and the programme adjusts. Online coaching is designed for real life — work travel, illness, a bad week, a holiday. Nothing is a failure state. The check-in exists specifically to capture what actually happened so the response is proportionate, not generic.
How quickly will I see results?
Most clients notice energy, sleep, and performance improvements within the first two to four weeks before the mirror catches up. Visible body composition changes typically emerge between weeks 6 and 12, depending on starting point, consistency, and which metrics you are measuring. The timeline is honest in the programme documentation from week one.
Is nutrition guidance included?
Yes, in every package. You receive a personalised nutrition plan with calorie and protein targets built from your baseline assessment, alongside practical guidance on food choices, meal timing, and supplementation. Nutrition is adjusted every check-in alongside the training programme — the two are treated as one system, not separate.
What is the difference between the 1-month and 12-month packages?
Every package includes the full service — bespoke training, personalised nutrition, weekly check-ins, daily WhatsApp, and app access. The difference is duration and the number of programme phases and strategy reviews. Longer packages have a lower monthly rate because results compound significantly over time. The 12-month package is for clients who want the deepest possible outcome, not just a starting point.
Can I extend or pause my package?
Reach out via WhatsApp or email and it gets handled directly. Extensions are straightforward. If something comes up — injury, travel, life — the approach adapts rather than being abandoned. The goal is long-term consistency, not rigid adherence to a fixed end date.
Investment
Choose your commitment level.
More months, lower monthly rate — and better results. Every package includes the full service.
1 Month
per month
The full programme, zero long-term commitment. See how it works before going all in.
- 4 weekly check-ins. Data reviewed and programme adjusted every single week.
- Bespoke training programme. Built for your body, goals, and schedule from day one.
- Personalised nutrition plan. Targets and habits set from your baseline assessment.
- Daily WhatsApp support. Questions answered the same day, every day.
2 Months
per month
Enough time to build real habits and see your body start to shift. A meaningful head start.
- 8 weekly check-ins. Continuous accountability and adjustment across 8 weeks.
- Programme refresh at week 5. Updated once your body has adapted to the foundation phase.
- Nutrition and supplementation plan. Targets adjusted as you progress through the 8 weeks.
- Daily WhatsApp support. Direct line to Miquel throughout.
3 Months
per month
Twelve weeks is where most clients hit their first major visible milestone. That's why it's our most popular.
- 12 weekly check-ins. Every week: your data reviewed, your plan adjusted.
- Two programme updates. Fresh phases at weeks 5 and 9 to prevent adaptation.
- Full nutrition periodisation. Intake and targets adjusted across all 12 weeks.
- Daily WhatsApp support. Direct line, no waiting until the next check-in.
4 Months
per month
Past early adaptation and into real transformation territory. This is where bodies change the most.
- 16 weekly check-ins. Four months of weekly adjustments past the early plateau.
- Three programme phases. Each building on the last — no repeating what's already worked.
- Mid-programme strategy review. A deeper assessment at the two-month mark.
- Daily WhatsApp support. Any question, any day, for the full 4 months.
6 Months
per month
Six months of consistent work produces results that last. Most of our biggest client transformations start here.
- 24 weekly check-ins. Half a year of consistent, data-led coaching adjustments.
- Four programme phases. Strength, hypertrophy, and recomposition built across 6 months.
- Two deep-dive reviews. Detailed strategy sessions at months 2 and 4.
- Daily WhatsApp support. Six months of direct daily access to Miquel.
12 Months
per month
One full year. A complete physical overhaul, new habits, new baseline — at €170 per month, the most coaching value available.
- 48 weekly check-ins. A full year of weekly accountability and data-led adjustments.
- Five or more programme phases. Completely rebuilt every 12 weeks — no adaptation, no plateau.
- Quarterly strategy reviews. Four deep-dive sessions across the year, one per quarter.
- Daily WhatsApp support. A full year of direct daily access, highest priority response.
All packages include nutrition & supplementation guidance, app access, and weekly check-ins.
Which service is right for you?
| Feature | Most Popular Personal Training | Online Coaching | Duo Training |
|---|---|---|---|
| Bespoke programme | |||
| In-person sessions | |||
| Private Amsterdam studio | |||
| App-based tracking | |||
| Weekly check-ins | |||
| Nutrition plan | |||
| WhatsApp access | |||
| Weekly body composition tests | |||
| Technique correction live | |||
| Train with a partner | |||
| Book now | View packages | Enquire |
Swipe to compare all three services →
Real people.
Real transformations.
Every review is from a real client, no scripts, no incentives.
“Best decision I have made in a long time. The level of attention and expertise is genuinely unlike anything I've experienced at a gym before.”
“20 weeks with Miquel and I lost 17 kilos. What shocked me was how sustainable it felt, I never felt like I was dieting or suffering.”
“After 16 weeks I am in the best shape of my life. And I'm 44. The programme is tough but it works, and Miquel keeps you accountable without being harsh.”
“After 12 weeks I am slimmer, more muscular, and stronger than I have ever been. And I actually understand my body now.”
“20 weeks with Miquel and I lost 17 kilos. What shocked me was how sustainable it felt, I never felt like I was dieting or suffering.”
“After 16 weeks I am in the best shape of my life. And I'm 44. The programme is tough but it works, and Miquel keeps you accountable without being harsh.”
“After 12 weeks I am slimmer, more muscular, and stronger than I have ever been. And I actually understand my body now.”
Common questions
How does online coaching work?+
You get a custom training programme and nutrition plan built for your goals, delivered through an app, plus weekly check-ins where we review your data and adjust. You train wherever you are, home or gym, with a coach behind every decision.
What does online coaching cost?+
Packages range from €300 for one month up to €2,040 for a full twelve months (€170/month). Longer packages come with a lower monthly rate — and consistently better results.
Can I really get results without in-person sessions?+
Yes. The thing that drives results is a great plan plus consistent accountability and data, all of which online coaching provides. Many clients prefer the flexibility of training on their own schedule.
Is it suitable if I travel a lot?+
It's ideal for it. Programmes adapt to whatever equipment you have, and check-ins keep you on track no matter where you are. It's built for busy professionals with unpredictable schedules.
How is my progress tracked?+
Through weekly check-ins covering your weight trend, measurements, photos, training, and how you're feeling, so adjustments are made from real data, not guesswork.
Ready to become the strongest version
of yourself?
Start with a free 30-minute consultation. No pressure, no sales pitch, just an honest conversation about your goals and whether True Results is the right fit.
Free consultation · No commitment · Visseringstraat 33H, 1051 KH Amsterdam