Train Smarter.
Live Better.
Free fitness tools and online coaching built around strength, fat loss, hypertrophy and hybrid training, with practical evidence-based nutrition.
“You don't need more time, you need a better plan.”
Evidence-based fitness
calculators
No login. No email gate. Just numbers you can trust, with the methodology shown so you understand what they mean.
Daily calorie needs
Supporting calculators
Quick tools for the everyday numbers that matter.
Protein Intake
Daily grams of protein for your goal
Water Intake
Daily fluid target based on weight and training
One Rep Max (1RM)
Estimate your max from a sub-max set
Heart Rate Zones
Your max HR and 5 cardio zones from your age
Most people don't lack motivation.
They lack a better plan.
Lost in conflicting advice
Instagram says one thing, YouTube another. You waste weeks testing fads instead of executing.
Workouts that don't fit your life
Generic programs assume unlimited time. Miss one session and the whole plan falls apart.
Starting over, again
Motivation spikes every January. By March you're back to zero. The cycle repeats because the plan never matched reality.
One clear plan, built around you
Training, nutrition and recovery, all calibrated to your schedule, equipment and goal. No guesswork.
Accountability that actually works
Weekly check-ins, WhatsApp access, video feedback. You show up because someone else is paying attention too.
Decisions made simple
No more 'should I eat this?' or 'is this exercise right?'. We remove the daily friction so you can just do the work.
Three steps to a plan
that actually fits.
Book a consultation
45-minute online call. We map your goal, schedule, training history and any constraints. You leave with concrete next steps, even if you don't sign up.
Complete the assessment
Detailed questionnaire covering training, nutrition, sleep, stress and recovery. We measure where you actually are, not where you think you are.
Start your program
Your plan lands in your coaching app. Weekly check-ins, WhatsApp support, and adjustments every 2–8 weeks to match your progress.
We only take on clients
we can actually help.
Coaching works when the fit is right. Here's how to tell.
This is for you if…
- Wants structure, clarity and a plan they can actually follow
- Training for fat loss, muscle gain, strength or hybrid / HYROX
- Busy professional who still wants real training progress
- Beginner to intermediate lifter ready for a step up
- Wants practical, evidence-based nutrition, no fads
- Comfortable training online with weekly check-ins
This probably isn't for you if…
- Looking for a free program or one-off workout template
- Not willing to track basic metrics (weight, workouts, sleep)
- Expects overnight results or magical shortcuts
- Looking for in-person sessions (reach out on WhatsApp to discuss options)
- Looking for extreme cuts or short-term crash transformations
Pick the plan
that fits your life.
Three tiers, one approach. Same coach, same evidence-based method, different levels of support.
JD Performance
For those who want a complete plan covering training, nutrition and lifestyle. Two calls per month, full support and everything you need to make real progress.
- Coaching calls2×/month (40 min each)
- WhatsApp supportwithin 16h
- Personalized training program
- Plan updatesevery 2–6 weeks
- Hevy coaching app
- Video analysis2 videos/week
- Habit tracking
- Nutrition plan
- Nutrition coaching
- Lifestyle coaching
- JD Resource Library
- Monthly rolling, cancel anytime
Includes the JD Resource Library — a private collection of practical toolkits, guidelines and documents covering nutrition basics, supplements that are scientifically proven (no noise), a sleep toolkit, training principles and lifestyle tips. Yours to keep as long as you're a client.
JD Foundation
For independent people who want a structured training plan and a coach to keep them on track. Training focused, light support.
- Coaching calls1×/month (45 min)
- WhatsApp supportwithin 24h
- Personalized training program
- Plan updatesevery 4–8 weeks
- Hevy coaching app
- Video analysis1 video/week
- Habit tracking
- Nutrition plan
- Nutrition coaching
- Lifestyle coaching
- JD Resource Library
- Monthly rolling, cancel anytime
Nutrition coaching can be added for €30/month, including a nutritional plan adjusted to your needs.
JD Elite
For those who want maximum contact, weekly calls and the most advanced support available. The closest thing to having a coach with you every day.
- Coaching calls1×/week (30 min)
- WhatsApp supportwithin 12h (priority)
- Personalized training program
- Plan updatesevery 1–4 weeks
- Hevy coaching app
- Video analysisUnlimited
- Habit trackingAdvanced
- Nutrition plan
- Nutrition coachingAdvanced
- Lifestyle coachingAdvanced
- JD Resource Library
- Monthly rolling, cancel anytime
Includes the JD Resource Library — a private collection of practical toolkits, guidelines and documents covering nutrition basics, supplements that are scientifically proven (no noise), a sleep toolkit, training principles and lifestyle tips. Yours to keep as long as you're a client.
JD Foundation
For independent people who want a structured training plan and a coach to keep them on track. Training focused, light support.
- Coaching calls1×/month (45 min)
- WhatsApp supportwithin 24h
- Personalized training program
- Plan updatesevery 4–8 weeks
- Hevy coaching app
- Video analysis1 video/week
- Habit tracking
- Nutrition plan
- Nutrition coaching
- Lifestyle coaching
- JD Resource Library
- Monthly rolling, cancel anytime
Nutrition coaching can be added for €30/month, including a nutritional plan adjusted to your needs.
JD Performance
For those who want a complete plan covering training, nutrition and lifestyle. Two calls per month, full support and everything you need to make real progress.
- Coaching calls2×/month (40 min each)
- WhatsApp supportwithin 16h
- Personalized training program
- Plan updatesevery 2–6 weeks
- Hevy coaching app
- Video analysis2 videos/week
- Habit tracking
- Nutrition plan
- Nutrition coaching
- Lifestyle coaching
- JD Resource Library
- Monthly rolling, cancel anytime
Includes the JD Resource Library — a private collection of practical toolkits, guidelines and documents covering nutrition basics, supplements that are scientifically proven (no noise), a sleep toolkit, training principles and lifestyle tips. Yours to keep as long as you're a client.
JD Elite
For those who want maximum contact, weekly calls and the most advanced support available. The closest thing to having a coach with you every day.
- Coaching calls1×/week (30 min)
- WhatsApp supportwithin 12h (priority)
- Personalized training program
- Plan updatesevery 1–4 weeks
- Hevy coaching app
- Video analysisUnlimited
- Habit trackingAdvanced
- Nutrition plan
- Nutrition coachingAdvanced
- Lifestyle coachingAdvanced
- JD Resource Library
- Monthly rolling, cancel anytime
Includes the JD Resource Library — a private collection of practical toolkits, guidelines and documents covering nutrition basics, supplements that are scientifically proven (no noise), a sleep toolkit, training principles and lifestyle tips. Yours to keep as long as you're a client.
What's included in the nutrition plan?▾
A plan adjusted specifically for you. You can still enjoy your favorite foods, you can still have enjoyment. It won't be about a strict diet, but rather about understanding the current flaws and mistakes in your current diet and making a few adjustments to keep it sustainable, enjoyable and controlled with the right nutrients for your body.
It's not just about macro calculations. I'll dive deeper into how we can not just hit the macros but also maximize minerals and vitamins, so we can properly fuel your body and make it stronger, healthier and more resilient.
What's included in the JD Resource Library?▾
A growing library of practical guides curated from the things I get asked about most: how to structure a training week, how to read a nutrition label without the marketing noise, how to deload, how to travel without losing the plot, how to recover when sleep gets messy, and more.
Performance and Elite tiers also unlock advanced material on hypertrophy progression, intra-workout fuelling, lifestyle protocols for longevity, and templates you can adapt to your own training. Updated regularly so the answers stay current with the science.
Not sure which plan is right for you? Start with a consultation call and we'll figure it out together.
The two products
I actually use.
Not a sponsored list. These are the brands I rely on for daily nutrition and recovery — happy to share a discount code if you want to try them.
Huel
Complete-nutrition meals when life gets busy. I use them as a fallback for travel days and rushed mornings — protein, fibre, vitamins all sorted in one bottle.
REF-JOÃO PEDROD7520Click through with the link, then paste this code at checkout for the discount.
Eqology
Omega-3 and vitamin D supplements I take year-round. Quality testing is publicly traceable per batch — important for anything you take daily.
Affiliate disclosure: links below earn me a small commission at no extra cost to you. I only recommend products I genuinely use.
Not sure yet?
Start with a call.
One focused session to get clarity, structure, and a plan you can start using the next day.
Consultation Call
- 1:1 video call on Google Meet
- Pre-call intake form so we don't waste minutes on basics
- Written action summary sent after the call
- Counts toward your first month if you start any coaching plan
Get unstuck
Hit a plateau? One call often spots the one or two things holding you back.
Build a roadmap
A clear 8–12 week plan tailored to your schedule, goal and starting point.
Second-opinion review
Bring your current program, training log or nutrition plan. Get honest, experienced feedback.
Fitness That Fits Into Your Life, Not the Other Way Around
Strength, conditioning and nutrition coaching for people with full schedules who still want real results.
Coach portrait
Hyrox Race
Hyrox Race
Taekwondo Competition
I'm João Diogo, a personal trainer based in the Netherlands, originally from Portugal, and I coach people both in person and online. Most of my clients are busy professionals: people who want to get stronger, fitter and leaner, but who also have jobs, relationships and a life outside the gym.
I help them build a training and nutrition plan that works with that life, not against it.
Strength & Hypertrophy
Progressive, structured training that builds visible muscle and real strength, programmed around your schedule, not a generic split.
Running & Hybrid Performance
Conditioning and running that builds your engine without burning out your joints or your week. Built for HYROX, built for life.
Nutrition & Lifestyle Coaching
A nutrition approach that fits your calendar, not a meal plan you'll abandon by week three. Sustainable by design.
My background
Before any of this, I competed in Taekwondo for more than a decade. It taught me a lot about discipline, but it was a narrow definition of fitness.
Getting into hybrid training and HYROX races showed me something different: strength, endurance and a good physique aren't separate goals. They reinforce each other when the plan is built right.
I studied for a BSc in Physical Education and Sports, then a Postgraduate in Advanced Personal Training, because I wanted my coaching backed by something more solid than trends. Everything I do now comes from that foundation.
How I coach
I'm not interested in giving you a plan you'll quit on in a month. I'm interested in building something you can actually stick to: strength training that makes you visibly stronger, conditioning that improves how you move through your day, and nutrition that doesn't make you dread meals.
That means realistic expectations, a schedule that respects the one you already have, and adjustments when life gets in the way, because it will. Recovery matters. Consistency matters more than intensity. The goal is progress you keep, not a short burst you can't maintain.
Qualifications
- BSc in Physical Education and Sports
- Postgraduate in Advanced Personal Training
- Strength & Hypertrophy Coaching Certification
- Sports Nutrition Certification
- Fat Loss Coaching Certification
- Running Coach Certification
- HYROX & hybrid event experience (athlete and coach)
“Real progress, for a real schedule.”
Questions, answered.
Still have questions? Book a call and we'll answer them directly.
Book a Consultation
You don't need
more time.
You need a better plan.
Stop guessing. Stop restarting. Stop hoping the next program will stick. Get a coach who builds the plan around you and keeps you on it.
JD Strength Coach · Online Coaching · Nutrition Consulting