Online Coaching
Your coach,
at your gym.
A training program written for you, video review of your lifts, and a coach adjusting the plan as you progress — wherever you train. The structure of coaching without the commute.
The Approach
A program isn't coaching. Coaching is what happens after you run it.
There's no shortage of training programs on the internet, and most of them are fine. What they can't do is watch your third set, notice your hip shifting, adjust next week because your shoulder is complaining, or tell you that the weight you're calling a plateau is actually a sleep problem.
That's the part online coaching at Tally Body is built around. You get a program written for your goal, your experience, your schedule, and the equipment you actually have access to — and then you get a coach in the loop while you run it.
The program is the starting point. The adjustments are the product.
You film your working sets on the lifts that matter and send them in. They come back with specific feedback: what to change, what to keep, and why. Over time this builds something more valuable than any single program — the ability to feel when a lift is right, and to know what to do when it isn't.
Check-ins cover how the week went, what the weights did, and anything that got in the way. The next block is built from that, not from a template that advances on a schedule regardless of what your body is telling us.
This works for people outside Chicago, for frequent travelers, for anyone with a gym they already like, and for clients who train better alone but still want a coach's eyes on the work.
How It Works
Four steps, and you never have to be in Chicago.
Everything runs through a coaching app — your program, your video uploads, your check-ins, and your coach's feedback all live in one place.
Apply
A short application covering your goals, your training history, your schedule, any injuries, and what equipment your gym actually has.
Consultation
A conversation about what you want and what's realistic given your days, your equipment, and where you're starting. If online isn't the right fit for you, we'll say so.
Your Program
Your first block lands in the app with every session laid out — sets, reps, tempo, and a demo video for each movement so nothing is guesswork.
Train, Film, Adjust
You train and log the work, filming the lifts that matter. Your coach reviews the video, sends specific feedback, and builds the next block from what actually happened.
What's Included
Everything that comes with online coaching.
Online coaching covers training. Nutrition is coached separately — see Nutrition Coaching if you want both, and the two are built to work together.
Built around your goal, your training age, your schedule, your injury history, and the equipment you actually have — then rebuilt each block as you progress.
Film your working sets and send them in. Feedback comes back specific and actionable — what to change on the next set, not a generic "looks good."
Each exercise in your program comes with a demonstration, so you're never standing in the gym guessing at what a name means.
How training felt, what the weights did, sleep, energy, and anything that got in the way. Your next block is built from this.
Questions between sessions get answered. A gym missing a machine, a tweaked back, a week of travel — none of these should stall your training.
Every session logged, so progression is visible across months rather than guessed at from how a single workout felt.
Distance changes how the coaching reaches you. It doesn't change how much of it you get.
Tally Body — Online CoachingForm Review
Filming a set is the whole trick.
The single thing that separates good online coaching from a PDF is video. It's how your coach sees what you can't feel yet.
You don't need a camera crew. A phone propped against a water bottle, filmed from the side or at a slight angle, catching the full lift from setup to rack. That's it. Two or three sets a week on the movements that matter is usually plenty.
What comes back is specific: the cue that fixes your bar path, the setup change that stops your knees caving, the note that your last two reps broke down and next week's target should account for it. Video is also how progress gets confirmed — the same lift filmed eight weeks apart tells a story that numbers alone don't.
Early on, most clients send more video and get more detailed feedback. As technique settles, it tapers to spot checks and the harder sets.
You're learning to coach yourself. That's the point.
Online or In-Person
Which one is right for you.
Neither is the lesser option — they suit different people and different situations. If you're in Chicago and unsure, the consultation is where we work it out.
| Online Coaching | In-Person Training | |
|---|---|---|
| Where you train | Any gym, home setup, or hotel — anywhere you are | Chicago — Lakeview, with your coach |
| Programming | Written for you, rebuilt each block | Written for you, adjusted session to session |
| Coaching on your lifts | Video review with specific written feedback | Real-time cueing and correction, hands-on |
| Schedule | Train whenever you want — no session to book | Set session times with your coach |
| Accountability | Check-ins, logged sessions, messaging | Someone expecting you at a specific time |
| Best if | You're outside Chicago, travel often, or train better alone | You're local, new to lifting, or need the appointment to show up |
Scroll the table sideways on a narrow screen.
Setting Expectations
Know what you're signing up for.
Online coaching asks more independence of you than in-person does. That suits some people perfectly and doesn't suit others, and it's better to know which you are before you start.
What it is
Coaching
- A program built for your goal, your equipment, and your week
- Video review of your lifts with specific, actionable feedback
- Check-ins that shape what the next block looks like
- Messaging with your coach between sessions
- Programming that adapts when travel, injury, or life interferes
- A path toward understanding your own training
What it isn't
A downloadable plan
- A generic template with your name typed at the top
- Nutrition coaching — that's a separate service
- Real-time supervision during your session
- Instant replies at any hour of the day
- Effective without you logging sessions and sending video
- A substitute for medical care or physical therapy
Tally Body provides training coaching for generally healthy adults. It is not medical care, and it is not a substitute for advice from your physician or physical therapist. Because online coaching is not directly supervised, you are responsible for training within your limits and stopping if something feels wrong. If you have an injury or medical condition, please work with your healthcare provider — we're glad to coach alongside their guidance.
Common Questions
Before you apply.
What if my gym doesn't have much equipment?
Your program is written around what you have. A rack, a bar, and some dumbbells is plenty. So is a well-stocked commercial gym, and so is a garage with a few pieces.
The application asks about your equipment specifically so nothing gets programmed that you can't actually do.
Do I have to film every set?
No. Two or three sets a week on the movements that matter is usually enough, and early on you'll send a bit more while technique is being built. Once a lift is solid it drops back to occasional spot checks.
Is nutrition included?
No — nutrition is coached as its own service so it gets proper attention rather than being a footnote on a training plan. Plenty of clients take both, and when they do, the training and nutrition are built to support each other.
What if I'm brand new to lifting?
Online coaching can work for beginners, and it does for many. But be honest with yourself about it: if you'd struggle to follow written instructions in a gym alone, or you know you only show up when someone is expecting you, in-person training will serve you better at the start.
That's a real answer you'll get in the consultation rather than a sale.
How often does the program change?
Programs run in blocks, and each new block is built from your check-ins and logged sessions. Within a block, adjustments happen whenever they're needed — a tweaked shoulder or a week of travel doesn't wait for the calendar.
What if I'm injured or something starts hurting?
Tell your coach immediately and stop the movement that caused it. Programming will work around it, and if it's something that needs medical attention you'll be pointed there rather than coached through it.
Because online coaching isn't supervised in real time, training within your limits is on you — and that's a responsibility worth being clear-eyed about.
Do I have to live near Chicago?
No. Online coaching was built for people who aren't local — the programming, the video review, the check-ins, and the messaging all work the same wherever you train.
If you are in Chicago, in-person training is an option too, and the consultation is where we work out which suits you better.
What if I travel a lot for work?
Travel is planned for rather than apologized for. Tell your coach what's coming and the block gets adjusted — a hotel-gym week, a bodyweight week, or a deliberate lighter stretch depending on what's realistic.
Missing a session on the road is normal. Losing the thread of your training isn't.
Can I combine this with bodybuilding or nutrition coaching?
Yes. Nutrition is a separate service and pairs with training directly. If your goal is a physique or a stage, bodybuilding coaching is the better fit for the training side, and it runs remotely as well.
Say what you're after on the application and we'll point you at the right combination rather than the biggest one.
How much does it cost?
It depends on whether you're taking training on its own or pairing it with nutrition, and on how much contact you want. It's covered plainly on the consultation call, with no obligation to sign up on it.
Start with the application and we'll go through the options together.
How do I start?
Fill out the application. It takes a few minutes and covers your goals, your training history, your schedule, and what equipment you have access to. From there we'll set up your free consultation.
Still have a question? Ask it on your application — it gets answered on the consultation call.
Apply
Tell us about your training.
The more you put here, the more useful your consultation is — we'll have read it before we talk. Only the fields marked with a red asterisk are required; leave anything else blank if you'd rather cover it on the call.
Application received.
Thanks — it's in. You'll hear back at the email you gave us, usually within a couple of days, with times for your free consultation.
If nothing arrives, check your spam folder and then email liqueantigone@gmail.com directly.
Ready when you are