The Optimise Method, applied
Health coaching
Coaching across movement, nutrition, sleep and recovery, and mindset. Small actions, in the right order, starting where you are.
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Why coaching
Knowing is not the hard part
Most people know they should move more, sleep better and eat better. The hard part is doing it, week after week. Motivation comes and goes. Structure holds.
Your four foundations hold each other up. Poor sleep changes how you eat. So we coach all four together.
Two ways to work
Online, or alongside your training
You’re coached by Alex, Optimise’s GM and Co-owner.
Minimum three months
Online only
Coaching wherever you live, through the app. Every second week we go through it together over video. In between, we talk it through by voice note.
Minimum three months
Hybrid
Train in person at Optimise, with health coaching online through the app. Our physios step in when you need them.
Getting started
First, we learn your week
It begins with a detailed intake: your goals, what got in the way before, each foundation, your week and your health.
The first week is setup, not change. You log a normal week, so your first actions come from real data.
Each foundation starts at the stage that fits you. There are three:
- 01
Steady the basics
- 02
Build them into a routine
- 03
Sharpen and measure
A week of coaching
What a week looks like
- 01
You log
Food, training and your actions. Steps and sleep sync from your phone or wearable.
- 02
You check in
You score your week and tell us what was hard, what went well and what you need.
- 03
Alex reads it
Your data and your words, side by side.
- 04
You get your review
What moved, what to hold, your wins and answers to your questions.
- 05
You get next week’s actions
Usually one to three, loaded into the app.
Between check-ins, you can message Alex in the app.
How actions are chosen
Small actions, in the right order
We change one thing at a time. Sleep and recovery come early, because they set the ceiling for everything else.
Actions are small and specific. A fixed wake time. Protein at your first meal. A short walk after a meal. Your phone charging outside the bedroom.
Each one has three parts, and you choose them:
The cue
What starts it. A time, a place or something you already do.
The setup
What you arrange in advance, so it is easy.
The floor
The smallest version that still counts on a hard day.
Normal days run on the cue and the setup. Hard days hit the floor, and still count. We move on when an action holds about 80% of the time.
What we look at
Information, not a verdict
Sleep and recovery
How long you sleep, and how regular your bed and wake times are.
Movement
Training done, and steps read day by day, not just as an average.
Nutrition
Food against your goal. Weight as a trend across weeks, never one morning.
Mindset
How you rated your week against the data, and how you talk about a hard one.
One week is a data point. Two is a pattern. We read the trend.
Nutrition
Food you can stick to
Goal first. Diet type matters far less than whether you can keep it up.
We start with hand portions. A palm of protein, a fist of vegetables, a cupped handful of carbs, a thumb of fats. No weighing. Detailed tracking comes later, only if you need it.
For food, we also work with an external nutritionist.
Questions
Before you start
Do I need to live in Phuket?
No. Online coaching works wherever you live, with reviews over video. Hybrid adds in-person training at Optimise.
What if I have a bad week?
Drop to the floor and hold it. The floor is the smallest version of each action, and it still counts. A missed day is information, not a verdict.
What if I have pain or an injury?
Tell us at the start. If you are in Phuket and in pain, begin with a free physio assessment. If pain comes up during coaching, we hold or reduce the load and arrange a physio review.
Is this therapy?
No. Mindset coaching uses practical, evidence-based tools to change habits and the story you tell yourself. If something needs a doctor or therapist, we will tell you.
How long does it last, and what does it cost?
Health coaching runs for a minimum of three months. Within that, we move on when actions hold, not by the calendar. Alex talks you through the cost before you start, with no obligation.
Next step
Start where you are
Online or alongside your training in Phuket, it starts with a WhatsApp message.
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