PAYMENT

 

How is payment made?

Payment is made monthly via direct debit or recurring PayPal invoice.

 

Is there a minimum commitment period?

I ask that you commit to a minimum of 3 months' coaching to ensure that we build up enough consistency to see results. After this period you are free to finish coaching, should you wish. If you choose to continue, you will be asked to give a full month’s notice to cease coaching. You are not bound by any long-term contract and I do not ask for upfront payments.

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CONTACT

 

How do we keep in contact?

You will have direct access to me via WhatsApp. I endeavour to reply to messages or voice notes within 24 hours but often it is sooner than that. You also have the chance to add comments on each day of your tracker, which I will read and either reply to on your tracker, or via Whatsapp. I encourage questions and these should always be asked without fear of judgement.

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WEEKLY CHECK-INS

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How is feedback delivered?

Feedback can be delivered in different formats and that depends on what you personally want, respond best to. You will need to have completed your Daily Tracker for the week including nutrition and training* data and lifestyle marker ratings, monthly body measurements (if applicable), progress photos (if applicable) and completed the weekly check in form. See below for those feedback options:

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1. Loom video

2. Email

3. 30 minute zoom call

4. Whatsapp

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*training data only applies to those doing the Elevate coaching programme

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What time is our weekly check-in?

I ask that clients complete all aspects of their weekly check-in (detailed in welcome video) by midday on Sunday morning, as I complete feedback in your chosen form on Sunday and Monday. If you are unable to complete a full check-in, please communicate this with me via WhatsApp. The analysis week runs from Sunday to Saturday, so feel free to complete on Saturday evening if possible. If you have requested a Zoom call, this will need to be pre arranged for Sunday afternoon or Monday.

 

Do I need to check in if I have a “bad” week?

YES! Arguably, checking in on these weeks is even more important than the weeks that have gone perfectly, for several reasons. Firstly, there is always something you’ve done well and made progress with, which needs to be recognised and celebrated. Secondly, I can provide support and look at ways to improve upon what didn’t go to plan.

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NUTRITION

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Do you provide meal plans?

Generally no unless explicitly requested. Meal plans are very rigid and only work for short periods of time with minimal social commitments/holidays. I prefer to work with you to create balanced and nourishing meals that fit your personal preferences.

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How many times a day should I eat?

This is completely up to you and can be determined by personal preference and lifestyle. Some prefer to eat bigger, less frequent meals due to time restraints. Others find that smaller and more frequent meals work better for them.

 

How should I tackle nutrition when I'm unwell?

If you are unwell, tracking nutrition is the least of your worries. Focus on eating plenty of wholesome, nutrient-dense food to recover fully.

 

What about food pre and post training?

This comes down to the individual and the type of training you intend to do. Nutrient timing isn’t massively important for the majority. However, I do suggest eating a meal (2-3 hours) or snack (30-60mins) before training. This will also be determined by how quickly you digest food and the composition of those meals/snacks we will work on. Post-training nutrition is down to you. You don't have to eat immediately (within 30 minutes) after exercise. 

 

Training puts stress on the body, activating your sympathetic (fight or flight) nervous system and increasing respiration, heart rate and blood flow to your muscles. Research has shown that immediately after training your body is still in a sympathetic state. Allowing it to move into a parasympathetic state (rest and digest) will better prepare your body to digest food as respiration and heart rate come down and digestive rate increases. Eating a balanced meal within 2 hours of training will suffice.

 

What happens if I go over my macros and calories for that day?

Don’t worry! This is why we use a WEEKLY INTAKE rather than daily. This is what determines whether you make progress week to week. If you go over your calorie target one day, you can simply aim lower the next day. There is no need to worry about days in isolation. If you regularly miss your macro targets, I will help you find the right foods and meals to work for you.

 

Is tracking food necessary?

No, but it can be a very useful and educational process to go through. We use it as a tool. No calorie counter is 100% accurate but MyFitnessPal is a great option. It is very easy to use once you get the hang of it. That being said, I also work with clients who do not want to track foods, focusing on creating balanced meals.

 

Are there any foods off limits?

NO! At Dom Haigh Coaching we preach an all-inclusive, flexible approach to nutrition. No foods are deemed ‘good’ or ‘bad’. However, it is important to be mindful of what you are eating so we will work together to ensure that you are giving your body and brain what it needs to flourish, but remembering that food is not just calories, it is also culture, connection, memories and enjoyment.

 

Are sweeteners ok?

Yes. They have been given bad press in the mass media but there is nothing wrong with consuming them in moderation. Safety concerns and links to cancer are false.

 

What about zero calorie and diet drinks?

These are fine when consumed in moderation. 

 

Do I need to take supplements?

I think of supplements as something added to a solid foundation, in order to enhance it. First and foremost, we focus on getting your body what it needs from wholesome and nutrient-dense food. However, in certain situations supplements may be necessary, or addition of them will enhance your health or performance. We will discuss what's best for you during your coaching.

 

Can I drink alcohol?

If you like alcohol, then yes. I don’t tell clients to restrict certain foods and the same goes for alcohol. What I will do is educate you around the impact that it MAY have, better choices that could be made and how to structure your week so that you can include a night out.

 

Can I eat out?

Of course! My coaching philosophy is an inclusive and flexible one. Eating out is a big part of many clients' lives and I want this process to enhance, not take away from that. I will show you how to enjoy all that life has to offer, whilst also achieving your health, performance, or physique-based goals.

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TRAINING AND ACTIVITY

 

What happens if I am ill and miss a training session?

The most important thing is that you recover. Training when ill is not advised in most cases. You can sometimes train through head colds but I will let you judge how you feel. The general rule of thumb is: with neck-up symptoms you may feel ok to train, with neck-down symptoms it's best not to. Training an already stressed body and immune system may exacerbate things. 

 

Can I do extra training?

I would strongly advise against doing extra resistance training outside of your personal, structured training plan. However, I do like clients to engage in other forms of exercise that they enjoy. During the consultation process we will discuss what you currently do and want to continue doing, so this will be considered when planning your training and nutrition.

 

What is NEAT and how important is it?

NEAT or Non-Exercise Activity Thermogenesis is any movement that you do day to day that isn’t seen as traditional exercise, such as walking, housework and sex, etc. It is a very important part of this process, regardless of your goal. The human body loves movement and one of the best forms of daily movement is walking. You may have a weekly step target which I encourage you to hit. This aids your energy expenditure, is relaxing and aids digestion. 

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What if I can’t progress a movement in weight or reps one week?

Don’t worry. Progress can come in many forms. Exercise execution is often overlooked. NEVER compromise form to progress a movement in weight or reps. Your muscles respond to the tension you place them under, and that tension is created through good technique. As your coach I would rather you maintained, or even sometimes regressed a movement if you feel like your form is getting sloppy.

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FEMALE HEALTH AND THE MENSTRUAL CYCLE

 

Your menstrual cycle isn’t just about “that time of the month.” It’s a powerful indicator of overall health and something that can significantly affect energy, strength, mood, and nutrition needs. At Dom Haigh Coaching, I work with female clients to understand their cycle, not fight against it, because when you align training and nutrition with your body’s natural rhythms, you can unlock better results and feel more in control.

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Why It Matters

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Hormonal fluctuations across the cycle can influence:

• Energy levels – You might feel strong and energised some weeks, and more fatigued in others.

• Strength and performance – Certain phases may see improvements in strength, while others benefit from lighter, recovery-focused work.

• Appetite and cravings – Hormone shifts can affect hunger cues and food choices.

• Mood and motivation – Understanding patterns can help you plan for days where motivation feels harder to find.

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How I Coach Around It

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• Cycle-aware training plans – Adjusting training to match your natural peaks in energy and recovery needs.

• Tracking & education – Helping you recognise your own cycle patterns so you can plan training, social events, and recovery time more effectively.

• Support for irregular or absent cycles – If your cycle is missing or unpredictable, we’ll work together to identify lifestyle, stress, or nutrition factors that might be contributing.

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Your cycle is a vital sign of health, not an inconvenience to “work through.” By respecting it, you can make smarter training decisions, recover better, and feel more empowered in your body. My approach is always grounded in empathy, evidence, and the understanding that every woman’s cycle is unique.

 

How do I track my cycle?

It would be a good idea to track your cycle using an app such as Flo or Clue and mark it down on the Daily Tracker. After tracking for some time, we will be able to see a pattern week to week and month to month. This will help me manipulate nutrition, training volume and intensity, cardio and rest, to suit you. This will help you get an idea of what to expect as you move through the month. Fluctuations in bodyweight and body composition can be demotivating and cause stress but if you know what to expect, you will be in a better place to understand it.

 

What happens if I can’t train?

Nothing. As your coach I will always ensure that I support you 100% as you know your body better than I do. If you can't train because of your cycle, it's ok. If certain movements are uncomfortable due to bloating or abdominal cramps, we can switch movements or session focus. Adaptations can always be made, but if you need to skip a session and rest, you must do so without feeling guilty. 

 

What about my nutrition?

During certain weeks of your cycle, you may feel more hungry and crave specific foods. I want you to honour your hunger and cravings during this time, even if that means going above your calorie or macro targets for that day or week.

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Perimenopause and Menopause considerations

The perimenopause and menopause are challenging phases of a woman's life and as a man I will never have lived experience of what it feels like to go through these phases. However as a man who works with women I have educated myself so that I can understand as much as I can and more importantly empathise, support and guide you through these phases. There is a lot of noise and misinformation on social media relating to these stages, but I am here to provide you with an evidence based approach relating to both nutrition and exercise.

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DOM HAIGH COACHING

 

What can I expect from you as my coach?

I pride myself on providing the best coaching for you to learn more about your body, nutrition and training, and to achieve your health, performance, or physique-based goals. My mission is to educate and empower you to execute that in a maintainable way after we have finished working together.

 

You can expect me to support you in all aspects of the above, without fail. I will go above and beyond to make sure you achieve everything you want and more. I am invested in your success.

 

You can expect me to complete feedback for you in your chosen format each week, unless previously communicated that extenuating circumstances prevent it. If this is the case, alternative arrangements will be made with you.

 

You can expect me to have an empathetic and non-judgemental approach to working with you, but I will also call you out when I feel like you need pushing.