Climbing Nutrition Coaching

"Focusing on problems makes you an expert in what's wrong. To become an expert in what's right, focus on solutions." - Olympia Mitsopoulou
Aidan Roberts. Shosholoza 8a+, Rocklands, SA, 2018. Nathan Philips

Climbing performance and sport longevity are ultimately the product of consistent training and recovery. However due to the weight sensitivity of the sport, eating habits and attitudes towards food are often influenced by the desire to stay as lean as possible, generally at the expense of progressive development.

Climbers are often surprised how powerful, recovered and pain-free they feel when they eat appropriately for their output, not spending the majority of their time avoiding certain foods (e.g., carbohydrates) and chronically chasing weight-loss. Fat-loss and performance are not mutually exclusive goals and can be achieved with the right nutrition strategies. Periodised context specific nutrition is effective, and enables you to lower body fat, train harder, recover better, and perform at your very peak.

Coaching packages

All coaching is available internationally with documentation and support provided entirely online.

Coached clients from:                              

Coaching is built around near unlimited communication. Support is limited only by the duration of the package and my coaching hours. You have direct access to contact me whenever you like throughout our time together, and unlimited video and voice calls are available as you need them.

Please see Coaching FAQ for more details.

Full Coaching

£600 / 3 months

Full Coaching start dates available from November 2020.

Three months of bespoke nutrition and lifestyle coaching. I take you through various phases from performance exploration to diet cycles, and help you apply the strategies that have helped climbers around the world unlock performance gains, break plateaus, improve body-composition, gain freedom from food fears, and improve their relationship with their bodies.

£200 deposit required to book coaching start date.
Remaining £400 paid one week before starting.
Extended coaching subscription available for £150 per month.
Payments have 3% processing fee added.
No fee BACs payments available within UK.
See Coaching FAQ for more details.

Snapshot Coaching

£250 / 1 month

Snapshot Coaching start dates available from November 2020.

Do complete the application form and specify your interest in an earlier start date if desired, as sometimes I am able to move Snapshot Coaching client starts earlier.

The Snapshot Coaching package is for those who do not want the same length and level of support offered by the Full Coaching package. You have access to exactly the same documentation, but programming is provided up-front in a single overview, and you have one month of support thereafter.

£250 paid on start date.
Extended coaching subscription available for £150 per month.
Payments will have 3% processing fee added.
No fee BACs payments available within UK.
See Coaching FAQ for more details.

Video Q&A

£50 / 1 hour

If you are not a coaching client, and would like to collect questions and schedule an hour with me to go over them.

£50 paid upfront to schedule the call.

Coaching FAQ

Coaching is a bespoke process built upon communication, where we work together to explore and apply strategies that will work best for you in relation to your goals and upcoming events. For this reason I ask prospective clients to apply for coaching, as I need to understand if we would work well together.

Nutrition targets are built on the foundation of Energy Availability and are adjusted based on compliance and outcomes. I do not adhere to any fixed diet framework, but help you refine and optimise your existing choices. I am happy to work with people of any diet background, and will adjust programming if you are vegan, vegetarian, low-FODMAP, paleo, etc. If you prefer eating a low-carbohydrate or ketogenic diet, I am happy to work with you to optimise this for your goals. However I may encourage you to experiment with more strategic carbohydrate intake.

Nutrition programming is built upon the concept of energy availabilty. What is Energy Availability (EA)?.

The coaching process is about exploring and applying the right approach at the right time, and what will work for one client may not work for you. Calorie and carbohydrate cycling, time-restricted feeding and fasting, specific supplementation, and even mindfulness may be explored if applicable. I am passionate about understanding what is going on behind food fears, long-term restrictive dieting, and concerns about body-image.

I have helped clients eat an additional 400-600kcal more per day without gaining significant weight, a male client climb his highest grade ~2kg heavier than his normal projecting weight, an underweight female client gain ~4kg in 4 months, and a male client lose ~5% of his body-fat in 5 months.

What I believe sets me apart, is that communication and support is limited only by the duration of the package and my coaching hours. I do not simply provide you meal plans and schedule a follow-up call. In fact I provide no meal plans whatsoever, but rather help you refine your existing habits and guide you in optimising and organising your meals to meet the specific demands of your goals.

You are paying for a coach, you are not paying for a program.

Coaching Process

Everything starts from your application profile and seven-day food journal.

Full Coaching clients, you complete your body-composition measurements, training and activity sheet, and I create your first phase nutrition targets, and outline what limitations and needs I may have identified from your application profile. We then schedule a video call to go over the initial programming, and discuss upcoming phases and goals. Going forward we continually update, extend and change phases depending on your feedback and outcomes. Throughout our time together you work through the documentation, and I help you apply the various strategies and guidance. Communication is over a text messenger service, and video or voice calls can be requested whenever you like.

Full Coaching is ideal if you are preparing for an upcoming trip or event, and want nutrition help to augment your training and preparation blocks. By being able to book months in advance allows you to schedule backwards so that you can be at your best. Full Coaching is also excellent if you have tried to diet down before but have been unsuccessful.

Snapshot Coaching clients, you complete your profile sheets, and I provide assessment and nutrition targets for maintenance, performance, and three rates of fat-loss. In total you are provided with an overview of twelve different macronutrient target days, protein and carbohydrate strategies for your typical training schedule, and you have the same access to my documentation and level of support for a month.

A Snapshot Coaching is an snapshot overview of my best estimations for you up-front, and you apply and experiment with these, asking for clarification over the month of support. This package is ideal if you just want nutrition targets and support before you go off on your own.

After the coaching period has ended, depending on availability, both packages allow you to extend coaching on a rolling monthly subscription. Snapshot Coaching clients will be changed to the Full Coaching client format.

If you have any questions about any of this please email me directly: coaching@useful.coach

Apply for Coaching

Full Coaching

Full Coaching start dates available from November 2020.

Full Coaching slots are booked months in advance, and pricing is fixed to the listed price at time of the deposit being paid. Anyone may apply for a coaching, but only successful applicants are required to pay the deposit for booking a start date. Once confirmed, due to limited spaces and availability, deposits are non-refundable if your circumstances change and you are unable start. Deposits will be refunded if in the unlikely event I am unable to honour your booking start date. All payments have a 3% processing fee added. If you are based in the United Kingdom, this fee can be waived by paying via BACS. Bank details are provided on the payment form.

I am happy to work with climbers of all experience levels, however I require clients to fulfil the following criteria:

If you would like to clarify your suitability for a coaching, please email me directly: coaching@useful.coach

Snapshot Coaching

Snapshot Coaching start dates available from November 2020.

Do complete the application form and specify your interest in an earlier start date if desired, as sometimes I am able to move Snapshot Coaching client starts earlier.

Snapshot Coaching clients do not require the same selection criteria as Full Coaching clients, however you still need to complete the application form below. You do not pay a deposit to book a start date, but I will let you know of my next availability and we schedule this along with the video call.

Any questions please email me directly: coaching@useful.coach