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Online 1:1 coaching

Train with your body, not against it. A healthy lifestyle that lasts.

Cycle Synced Strength and high protein vegetarian nutrition built for women starting from zero.

Application

Tell me where you're at

“I walked into a gym for the first time at 27, with no experience. It is not too late.”

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Takes two minutes. Free, no commitment.
01 / Sound familiar Most people are stuck here

Your energy changes throughout the month, but standard workout programs expect you to train the exact same way every day.

You’ve never done a sport and the gym feels intimidating.

You’re vegetarian and every plan you find is built around chicken.

You feel puffy and bloated most days and don’t know why.

You think the gym means only heavy weights and you don’t know how to adjust.

None of that is a discipline problem. You were just never shown where to start.

Fix it with me
02 / The coach In Sync Strength
Then
Hi, I’m Nico

I started at 27, from nothing

  • Started at 27
  • Vegetarian
  • Strength training
  • Cycle syncing

When I was growing up nobody I knew trained and nobody taught me how to eat healthy. The first time I walked into a gym I was 27, on my own and with no idea what I was doing.

I wasn’t overweight. But I felt puffy and bloated most days, I was always tired and as a vegetarian I didn’t really know what to eat. So I did what most women do. I started, stopped and started again.

Then

It took me 6 years to work out what actually helps. How to plan my workouts to suit my energy throughout the month, whether I am menstruating or having a busy week I have learned how to adapt instead of forcing myself through a workout that doesn’t fit. That’s when I started getting my best results. I stopped thinking every workout had to look the same. I started mixing strength training with lower-impact days, Pilates to help me move well and simple vegetarian meals with enough protein to support my body.

Now I help women who are where I was. Women who are starting from zero. Women who feel intimidated by the gym. Women who think they’re too late to start. Women who need the structure and guidance I needed.

I know it’s scary to start and that’s why I am here!

We build it together according to your schedule and how your energy levels are throughout the month, we review it every week and we adjust it when we need.

Nico, In Sync Strength
03 / The method How I coach
Nico sitting on a gym bench holding dumbbells

None of it is complicated

  1. 01

    Cycle synced strength training

    Train in sync with your hormones. You’ll learn how to adapt and how to train with your energy levels throughout the month.

  2. 02

    Vegetarian nutrition

    Simple recipes to support your training without complicated diets.

  3. 03

    Less puffy, less inflamed

    The visible changes clients notice first.

04 / What's included Everything in one app

Built around the days you can actually train and the kit you can actually reach. Every exercise has a video, a target rep range and somewhere to log your weights so you always know what you lifted last time.

Inside the app
Your training block in the app Your vegetarian nutrition plan and recipes in the app Messaging Nico in the app Your weekly steps in the app Shopping list in the app Training, habits and check-in together on the day view
05 / Food Vegetarian, filling and food you’d eat anyway

Learn how to eat to support your body

Your plan is built around simple meals you enjoy with enough protein to support your goals and keep you satisfied.

The recipes sit in the app with the method and the shopping list. If you don’t like it, we swap it. Simple.

Poached eggs, avocado, quinoa and greens
Breakfast01
Vegetarian pasta bake in meal prep containers
Meal prep02
Meal prep boxes with roasted sweet potato, asparagus and yoghurt
Lunch03
Stir fry with rice, broccoli, sugar snap peas and carrots
Dinner04
06 / How it works Four steps

Getting startedtakes an afternoon

  1. Step 01

    Apply

    Fill in the application at the top of the page. It tells me your goal, your training history and how your week looks.

  2. Step 02

    I read it

    Every application is read properly. If I do not think I am the right coach for you I will tell you.

  3. Step 03

    We talk

    A short call to go through what you want, what has not worked before and exactly how the coaching runs.

  4. Step 04

    You start

    Your plan lands in the app and you train. First check-in comes round a week later.

07 / Questions Before you apply
Yes. I was a complete beginner at 27. The plan starts wherever you are and every exercise has a video showing you how to do it. Most people who come to me have either never trained properly or have been doing the same thing for years without much to show for it.
No. Tell me what you have access to on the application, whether that is a full gym, a rack in the garage or a pair of dumbbells at home, and the plan gets built around it.
Yes. Your nutrition plan is built for people who don’t eat meat, with enough protein in it. I’m vegetarian myself and getting that right was a big part of what took me six years to work out.
Feeling less puffy is usually the first change clients notice. It comes from small daily habits, the same ones that brought my own puffiness down, not from anything extreme. I’m a coach, not a doctor, so if bloating is worrying you, speak to your GP first.

Still not sure?Put it in the application and I will answer it on the call.

Ask me
Applications open for next month

Let's get you in sync

Two minutes now and you will know within a few days whether this is the right fit. No pressure either way.

Start your application
Free to apply Takes two minutes Read by me, not a team