Online Personal Training and Nutrition Coaching for Adults Over 40
If you used to train and want to feel strong again, I’ll help you find a starting point that fits your life now. I’ll build your workouts around your schedule and equipment, review how they went each week, and adjust your plan. Nutrition coaching is included if you want it.
Apply for online coachingCoaching adults since 2005
NSCA-CSCS · ACE-CPT · B.A. in Nutrition
- Get your personal planI build your workouts around your goals, equipment, and the time you have each week.
- Train on your scheduleFollow the exercise demos on your own, or add live video sessions for help with technique.
- Check in with JoshSend me your workout log each week. I reply within 24 hours with feedback and any changes to your plan.
Your first week
Before I write your workouts, I ask about your training history, injuries, schedule, and the equipment you have. Your workouts and exercise demos are in the Trainerize app. If you prefer a Google Sheet, I can put your plan and video links there instead. If you’re traveling, tell me what’s in the hotel gym and I’ll adjust the plan.
Here’s a sample first week for someone with dumbbells and three 30-minute windows. I’ll choose the exercises and starting weights for you.
Monday · Workout A · about 30 minutesAfter a short warm-up, try two sets each of five exercises: a goblet squat, dumbbell row, incline push-up, glute bridge, and suitcase carry. Log the weight and reps you can do with good form.
Wednesday · Workout B · about 30 minutesPractice a dumbbell hip hinge, supported split squat, floor press, supported one-arm row, and dead bug. If I’ve asked to see your hinge, film one set from the side.
Friday · Repeat Workout A · about 30 minutesUse Monday’s log as a starting point. If your rows feel easier at the same weight, note how many controlled reps you get. Send me your log and tell me how the workouts fit your week.
Train on your own or add live sessions
Most clients follow their plan on their own and send me a weekly check-in. You can add a 30-minute one-on-one session with me on Zoom for $55. For example, if a dumbbell row feels awkward, I can watch a few reps, help you adjust your setup, and see how the next set goes. You can also book live sessions if having an appointment helps you train consistently.
Nutrition that leaves room for dinner out
Nutrition coaching is included if you want it. You can also work with me on training alone. If you opt in, log three to five days of eating the way you normally do. I live in Napa Valley. If a restaurant meal or a glass of wine is part of your week, I want to know that when we make your plan.
I usually start with one daily protein goal. Say breakfast is coffee and toast and you have Friday dinner reservations. We might start by adding eggs or Greek yogurt to breakfast. You can keep your dinner plans while we see how that change fits.
Once that feels routine, we can look at portions, a calorie target, meal timing, or a food swap. I’ll suggest simple meals and grocery staples along the way.
What I review each week
| Session | Weight | Reps |
|---|---|---|
| Week 1 | 20 lb | 8 |
| Week 2 | 20 lb | 10 |
Check in through Trainerize or by email. I personally reply within 24 hours with feedback and any changes to your plan.
Strength and formLog weights and reps for each set. I’ll sometimes ask for a short video. Two more reps with the same weight count as progress when your form holds up.
MeasurementsWe look at your weight trend from daily or several-times-weekly weigh-ins, and your waist measurement every two weeks. Photos every four weeks are optional.
How you feelRate energy, sleep, hunger, and stress from 1 to 10, and tell me anything the numbers miss.
If a lift stalls for two to three weeks, I look at the sets and your form. If Fridays keep getting away from you, I can shorten that session. If your weight trend stays flat for three or more weeks and fat loss is your goal, we’ll review what to change. If a movement hurts, stop and tell me so we can adjust it.
Meet Josh Schlottman
I’ve coached clients since 2005. I’m an ACE Certified Personal Trainer and an NSCA Certified Strength and Conditioning Specialist, with a bachelor’s degree in nutrition. I’m the one reading your check-in. When you send a video, I can compare your last rep with your first and tell you what to focus on next time.
Pricing and getting started
Optional Zoom sessions: $55 per 30-minute session
Your $147 monthly plan includes custom workouts, weekly feedback from me, and nutrition coaching if you want it. After the first three months, coaching renews month to month. To cancel, let me know at least 48 hours before your next charge.
Free introductionI’ll email you within 24–48 hours with a link to book a free 15–20 minute intro. Prefer to write? We can do the introduction by email or message.
Goals, history, and fitWe’ll talk through your goals and whether you’d like to add live sessions. If we both want to move forward, I’ll send a payment link.
Your first planAfter payment, complete the detailed intake and send a short movement video. I might ask to see a squat, hip hinge, or incline push-up. I’ll deliver your plan within 3–5 business days after I receive both.
Online coaching questions
Do I need a gym?
You can train at home with dumbbells, bands, or just your body weight. Tell me what you have and I’ll build your first workouts around it.
What if my back or knees bother me?
Tell me which movements give you trouble and any guidance you’ve had from your clinician. I can adjust the exercise, load, or range of motion. If something hurts during a workout, stop and let me know.
What if I travel?
Send me your travel dates and tell me what you’ll have access to. I can swap in a short hotel-room workout or adapt your usual session to the hotel gym.
How is this different from a workout app?
I write your plan, read your weekly log, and review form videos when needed. If an exercise feels awkward or your schedule changes, you can tell me directly and I’ll adjust the workout.
Can I cancel?
Yes. There’s an initial three-month minimum. After that, your plan renews month to month, and you can cancel by giving me at least 48 hours’ notice before your next charge.
Apply for online coaching
Tell me your age range, main goal, and what equipment you can use. I’ll email you within 24–48 hours to set up your introduction.
Live in Napa, Yountville, St. Helena, or Calistoga? Explore in-home personal training in Napa Valley.