How this works
Every training and nutrition decision sits on top of an actual read of what your body is doing. Not goals. Not guesswork. Not templates.
At a glance
01
Biological Intake
208 data points across 8 signal domains
02
CFFS Synthesis
Foundational read of your body’s current state
03
Program + Nutrition
Built around your profile, not a template
04
Weekly CFWS Read
How your body is responding, every week
05
Reassess
Adjust load, recovery, fuelling based on signal
Continuous loop · Every week
Stage One
208 data points across eight signal domains. Nothing assumed, nothing pulled from a template. The intake exists to surface what is actually happening, not to confirm what I expect.
Biological Intake
Eight signal domains
208 data points across the eight domains your body uses to communicate state.
Training Load
Volume, intensity, recovery debt
Sleep Quality
Depth, duration, regularity
Nutritional Pattern
Timing, composition, adequacy
Stress Load
Cumulative system pressure
Recovery Capacity
Resilience between stressors
Hormonal State
Cortisol, insulin, sex hormones
Movement History
Past training, current capacity
Behavioural Context
Adherence, environment, identity
Output
Foundational read (CFFS) — your body’s current state, the pattern driving it, and what to address first.
Stage Two
I read your data through five analytical frameworks (the Body Recode™ Interpretive Pillars). The output is your CFFS: Coach-Facing Foundational Synthesis. It defines your biological profile, your body state, and the boundaries I work within from there.
Every client sorts into one of four profiles. Each needs a materially different approach to training, nutrition, and recovery.
Cortisol-driven
Holding tight under load
Chronic stress keeps the system in protection. Fat stores around the midsection. Pushing harder closes the door further.
Blood-sugar driven
Energy is inconsistent
Insulin sensitivity has drifted. Afternoon crashes, persistent cravings, heaviness after meals. Fuelling needs restructuring.
Hormonal-driven
Your body has changed
Oestrogen shift drives conservation. Fat distribution shifts. Recovery feels different. Restriction makes it worse.
Testosterone-driven
Capacity is slipping
Declining androgen signal. Recovery slower, drive flat, muscle no longer responding. System needs less demand, more inputs.
Stage Three
With the CFFS in place, I build everything within its boundaries: training, nutrition, weekly check-in flow. All delivered through your client portal.
training-program.tsx
Session A · Foundation Strength
Lower + push, controlled intensity
Trap-Bar Deadlift
Strength3 × 6 @ RIR 3
Dumbbell Bench Press
Upper3 × 8-10 @ RIR 2-3
Goblet Squat
Lower3 × 10 @ RIR 2
Single-Arm Row
Upper3 × 10 each @ RIR 2
Conditioning Finisher
Finisher3 rounds · 30s on / 30s off
Coach note · Stress-Stored profile
RIR 3 throughout. Cortisol load is still high. Don't chase failure — bank quality reps and stop with reserve.
Training Program
nutrition-plan.tsx
Insulin-Drift profile · Day 5
Carb timing around training only
Hydration
500ml water + pinch of salt
Protein + fat
3 eggs in butter + 1/2 avocado
Salt + water
Optional fruit or honey if needed
Whey + fruit
Within 30 minutes
Protein + clean carbs
Beef mince + white rice + steamed veg
Protein + fat
Salmon + avocado + leafy greens
Why this works · Insulin-Drift
Starchy carbs locked to the post-training window only. Outside of training, protein and fat keep insulin low and let the body use stored fat for fuel.
Nutrition Plan
Sample data shown. Your actual program and nutrition plan are derived from your CFFS and updated as your body responds.
Training Program
Load, volume, and modality derived entirely from your CFFS. Not a generic phase. Not a template.
Nutrition Structure
Built around your biological profile. I adjust it as your metabolic state responds.
Weekly Check-In
Each week I read your data and produce a CFWS, a snapshot of how your body is responding.
Client Portal
Your program, nutrition structure, synthesis documents, and check-in history in one place. Live from day one, updated throughout.
Stage Four
Two documents run in parallel: the CFFS (the foundation) and the CFWS (your weekly read). Each feeds the next. I read, I adjust, I read again. The plan adapts as your body adapts.
The Foundation
CFFS
Produced once at intake. Defines your biological profile, body state, and the boundaries I work within. Doesn't change week to week.
The Weekly Read
CFWS
Produced every week from your check-in. Captures how your body's responding to what we've applied. Drives my next adjustment.
Available online worldwide and face-to-face in Brisbane.
The first step for new clients is the 2-minute Body State Scorecard. It gives me a biological starting point before any coaching conversation begins.
Take the 2-minute scorecard