ONLINE COACHING WELCOME PACK
The JMSTRENGTH SYSTEM
Welcome aboard. You're now part of a results-driven, no-BS system built around performance, transformation, and accountability. This welcome pack will walk you through how we operate, what I expect of you, and the tools we’ll use to get you progressing week after week.
Give 100% and I’ll match it — and then some.
WHAT I EXPECT OF YOU
All the following elements are crucial when it comes to getting the most out of your experience. I expect you to keep these in mind throughout the entire process.
I’ll explain in more detail below.
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Communication
Message me when things are good — and especially when they’re not. This is a collaboration, not a guessing game.
CogniTion
Open-Mindedness
You’re here to get better. That means trusting the process, applying new tools, and being coachable.
📲 Engagement
Show up to check-ins. Log your progress. Execute your plan. Results follow consistency.
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Transparency
Nothing is judged. But if you hide things (missed meals, skipped workouts, nights out), I’ll coach off the wrong data. Be open — it pays off.
WHAT TO EXPECT FROM ME
Just like I have set the bar high for you, you should also expect me to also uphold the highest level of standards. Here are some of the principles I go by to ensure I deliver the best online coaching service available.
I’ll explain in more detail below.
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Science is something I'm extremely passionate about. My decisions will be heavily influenced off the latest scientific literature. This generally provides the best results and ensures you don't get caught with any 'bro science' bullshit.
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I put a lot of emphasis on my client's lifestyle when making changes. Sustainability is first and foremost. Don't get me wrong, I will push you, but I will always consult you for your input before I make any alterations.
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I am highly adaptable. For example, if you sustain an injury or you have a significant event coming up, modifications can be made to suit you. Within reason obviously. There may be a few days lead time so make sure you let me know as soon as possible.
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I will always give you honest feedback and tell you if I think you're pushing hard enough to reach the goals. If it comes to the point where I feel like I can no longer do you justice as your coach then I will also tell you.
THE CHECK-IN PROCESS
Checking-in is probably the most important aspect when it comes to results. It ensures accountability and any updates or adjustments made are based off of your check-in, so be as informative as you can. Check-in day is every Sunday. If you need to check-in on a different day for some reason, that’s fine as long as you give me notice. If you don’t check-in you will not receive any feedback.
The check-in process is broken down into the steps below.
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Every Sunday you will be required to complete this form on the ‘mypthub’ app. This form is sent out Sunday mornings.
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Every Sunday you will also need to upload progress photos along with a bodyweight measurement and a waist measurement onto ‘mypthub’.
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After those steps are completed, I’ll have enough info to review your week, make adjustments if needed and send you the appropriate feedback. Usually I’ll send feedback via a message or voice note on WhatsApp.
WHAT YOU WILL NEED
In order to be able to actually do a check-in, you’re going to need to make sure you have a few bits and pieces first. Check out the list of what you need below.
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Ok so this one isn’t for actually needed for your check-in but you will need it in your day to day. Weighing your food is the only way to really tell how many calories you’re consuming and it’s going to be critical to your progress.
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This one is pretty obvious, a bodyweight scales is another vital tool we’ll be using to track progress. This will give us an idea of how your bodyweight is progressing and is detrimental to dialing in calorie consumption.
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This one isn’t as critical as the bodyweight measurements or the progress photos but it’s still great reference point to use to track your progress. Even though it’s not critical, I’d encourage you to track it.
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You can use the camera on your phone to take photos of yourself on your check-in days. This is a vital reference point and photos need to be uploaded every week during your check-in so I can monitor body composition.
TAKING MEASUREMENTS
What can be measured can be controlled. The more reference points we have, the better. The measurements we track are typically bodyweight and circumference.
Weighing yourself is the most obvious way of tracking your progress. It's a great reference point to have. Circumference measurements are also great but they aren't as critical as tracking your bodyweight or comparing progress photos which will be explained in more detail as we go on.
Here’s a few tips on taking measurements.
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When you weigh yourself, do this first thing in the morning after you use the bathroom, before you eat or drink anything and weigh yourself without clothes. This is the most accurate way to take a bodyweight measurement.
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Again, these are handy to have as a reference. If you decide to track this measurement, line up the tape measure with your naval and make sure to take the measurement relaxed without sucking in your gut.
TAKING PROGRESS PHOTOS
Progress photos are an essential part of the check-in process. They're an extremely accurate tool in tracking how your body composition changes over time. Sometimes the scales may not move at all and you may feel disheartened. In reality, the chances are you may still have made progress. Your body composition may look a whole lot better than it did in previous weeks. This is why it's important to take progress photos.
They are just as valuable to me as they are to you. Let's face it, results take time and effort on both our behalves. Having good quality transformation photos in my portfolio is extremely valuable for marketing my business too.
This is an example of what a good set of check-in photos should look like. Please take the time to get these right. Below are a few tips on taking progress photos.
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For males, take your photos in your underwear or in a pair of shorts. For females, take your photos in your underwear or in a pair of shorts and with a bra or sports bra.
Every week you will need take your photos in the same place. A blank wall is the ideal background for taking progress photos.
You will need to take photos first thing in the morning when you are fasted. Food can dramatically change body composition especially as you get leaner.
Make sure there's plenty of lighting, natural lighting is ideal. Try to take your photos at the same time of the day every week so lighting is the same every time.
Your photos will be of three poses. Front, side and back, keep your arms down by your side in each pose. Your photos should be full body, or at least from below the knee to the top of your head.
Set your camera or phone on a tripod or a shelf or anything you can stand it on lean it on or against. The important thing here is it is between hip and chest level and consistent every week.
Turn your camera or phone on video mode, pause for each second in each pose, now go back through the video and screenshot each pose. Check your photos before you send them over, make sure there's no obstructions like the 'video playback menu'.
Job done. Don't worry about blocking out anything. If I decide to post the photos I'll always ask for your permission first and I will always block out any faces. I do this myself as I like to keep everything uniform on my social media.
TRAINING VIDEOS
Recording your form or technique is a great way to make sure everything is up to scratch. Send your videos to me on WhatsApp according as you go and I’ll give you feedback and cues to help perfect your skills in each lift. Sending videos will also help me programme more appropriately.
Unless stated otherwise, taking videos from a 'side on' angle is ideal. And please don't forget to trim your videos
Here’s an example of a video with that ideal 'side on' shot.
'InShot' is a great app you can download for free to trim and edit your videos.
CONTACTING ME
You can contact me with any questions you may have at any time. Ask when it's fresh on your mind. Remember there's no such thing as a silly question and it’s my job as a coach help you any way I can.
It's important to note that I may not respond immediately, I will typically respond within a few hours.
Please find my details below:
WhatsApp: +353873116981
E-mail: james@jmstrength.com
JM STRENGTH COMMUNITY
Join the rest of the JM Strength community by clicking on the following links below.
Oh, and here’s a discount code if you want to cop some merch.
For 10% off use code: 0Nl1NE10
REFERRAL PROGRAMME
I also run a referral programme so be sure to refer your family and friends. 1 referral = 4 weeks of online coaching for you absolutely free.
OUTRO
Finally, I just want to say thank you for choosing JM Strength and best of luck on your fitness journey!
Your coach,
James Morley