IN-PERSON 1-ON-1 PERFORMANCE COACHING

Personal Coaching. Individual Attention. Skills That Last.

ROSI3R 1-on-1 Performance Coaching combines professional face-to-face Personal Training with education, nutrition guidance, structured progression and ongoing performance reviews.

This is not simply about having someone stand next to you while you exercise.

The objective is to help you:

• Train safely and effectively
• Improve strength, fitness and movement quality
• Build consistency
• Understand how and why you are training
• Improve your nutrition and recovery
• Measure your progress
• Develop the confidence to train independently
• Build results you can maintain long term

The goal is competence, not dependency.

LIMITED INTRODUCTORY OFFER

Save up to 30% on selected Personal Training packages

For a limited time, selected ROSI3R Coaching Techniques Personal Training packages are available from just:

R500 PER SESSION

Standard Personal Training Rate: R750 per session

If you have been considering Personal Training, this is an opportunity to begin professional one-on-one coaching at a significantly reduced introductory rate.

Selected packages only. Limited availability. Terms and conditions apply.

WHAT’S INCLUDED WITH YOUR 1-ON-1 COACHING?

Whichever coaching frequency you choose, your Personal Training is supported by a structured coaching and education system.

The objective is simple:

You should understand what we’re doing, why we’re doing it and where we’re going.

Your coaching foundation includes:

ROSI3R WELCOME PACK

When you begin coaching, you receive your ROSI3R Welcome Pack.

This introduces you to the coaching process and helps you understand:

• How your coaching works
• What is expected from you
• What you can expect from your coach
• Training standards
• Communication
• Progression
• Accountability
• How to get the most from the coaching process

From the beginning, both coach and client understand the system and expectations.

YOUR PERSONALISED 6-MONTH ROADMAP

We establish the direction of your coaching from the beginning.

Your six-month roadmap provides a clear framework for where you are starting, what needs attention and where we are working towards.

Your roadmap helps establish:

• Your primary goals
• Current starting point
• Training priorities
• Strength and fitness priorities
• Nutrition priorities
• Recovery priorities
• Lifestyle and habit development
• Progression phases
• Longer-term outcomes

We are not simply moving from workout to workout.

There is a plan behind the process.

This long-term approach is one of the reasons selected coaching packages require a minimum three-month commitment.

YOUR COACHING EDUCATION

Good coaching should not only tell you what to do.

It should teach you why you’re doing it.

Every new 1-on-1 coaching client receives two core ROSI3R educational guides.

RPE, Rep Ranges & Training Execution

Learn how RPE, repetitions, load and exercise execution work together.

You will develop a better understanding of:

• RPE — Rate of Perceived Exertion
• Training intensity
• Rep ranges
• Exercise execution
• Progression
• Selecting appropriate resistance
• When to push harder
• When to maintain
• When to reduce intensity

The objective is to make your training more purposeful.

Every rep should have a reason.

Heart Rate 101

Learn how to understand and use your heart rate during cardiovascular training and exercise.

This guide helps you understand:

• Exercise intensity
• Heart-rate training zones
• Cardiovascular training
• Recovery
• Sustainable conditioning
• How different intensities serve different purposes

You should eventually understand what your body is doing rather than simply following numbers on a machine.

UNDERSTANDING YOUR BODY

Men and women can experience different considerations and physical changes throughout a training journey.

You will receive the appropriate ROSI3R education guide to help you understand what you may experience as your body adapts to consistent training.

This may include education around:

• Training adaptation
• Recovery
• Muscle soreness
• Strength development
• Energy
• Body-composition changes
• Normal training discomfort
• Recovery requirements
• Individual differences

Your body will change as you train.

Understanding that process helps you make better decisions and prevents normal adaptations from becoming unnecessary concerns.

YOUR NUTRITION STARTING POINT

7–14 Day Food Audit

Before changing your nutrition, we first establish what you are currently doing.

You will complete a 7–14 day food audit.

This allows us to review your:

• Normal food intake
• Eating patterns
• Portions
• Protein intake
• Meal structure
• Food preferences
• Lifestyle
• Training requirements
• Habits
• Areas where practical improvements can be made

We don’t build your nutrition around assumptions.

We assess first. Then we adjust.

YOUR PERSONALISED NUTRITION PLAN

Following your food audit, you receive a nutrition strategy built around your goals, lifestyle, preferences and training requirements.

The objective is not to create an unnecessarily restrictive diet.

It is to build a way of eating that supports your:

• Health
• Training
• Recovery
• Body-composition goals
• Lifestyle
• Long-term consistency

Your nutrition system is designed to be practical enough to use in real life.

YOUR NUTRITION EDUCATION

Your coaching also includes practical resources that help you understand how to manage your nutrition independently.

Macro Operating Guide

Learn the fundamentals of:

• Calories
• Protein
• Carbohydrates
• Dietary fats
• Fibre
• Energy balance
• Building meals around your goals

The purpose is not to turn you into a nutritionist.

The purpose is to give you enough knowledge to make better everyday decisions.

Hand & Plate Portion Control Guide

Not every meal needs to be weighed and tracked.

You will learn practical portion-control methods that can be used:

• At home
• At work
• At restaurants
• While travelling
• When calorie information is unavailable

This gives you another tool for managing your nutrition without needing perfect conditions.

ROSI3R Smoothie Builder

You will also receive access to the ROSI3R Smoothie Builder.

This provides a simple framework for creating balanced smoothies around your individual needs.

Smoothies can provide a convenient option when:

• Time is limited
• Appetite is lower
• You need a quick meal or snack
• You need an easier way to increase protein or energy intake
• You need nutrition that fits around a busy schedule

Nutrition needs to work in the real world.

YOUR TRAINING PLAN

Your Personal Training sessions form part of a larger training structure.

Your schedule is built according to:

• Your goals
• Current ability
• Training experience
• Weekly availability
• Recovery
• Personal Training frequency
• Areas requiring development

Your coached sessions are therefore not random workouts selected when you arrive at the gym.

Each session has a purpose within the larger plan.

We know what we’re training and why we’re training it.

MONTHLY PERFORMANCE CHECK-IN

Measure. Review. Adjust. Progress.

Every four-week coaching cycle includes a structured Performance Check-In with Coach Ryan.

This is where we step away from individual workouts and answer the most important question:

Is the plan actually working?

Depending on your goals, your monthly review may assess:

• Body measurements
• Body-composition changes where appropriate
• Strength progression
• Fitness progression
• Training performance
• Exercise consistency
• Nutrition
• Eating-plan adherence
• Recovery
• Sleep
• Lifestyle habits
• Current challenges
• What worked
• What didn’t work
• What needs to change

Where appropriate, your current measurements and performance data are compared with previous check-ins.

This allows us to identify genuine trends rather than reacting to normal day-to-day fluctuations.

WHY MONTHLY CHECK-INS MATTER

Your body changes.

Your fitness changes.

Your strength changes.

Your lifestyle changes.

Your programme needs to respond accordingly.

We don’t change your plan because one workout felt difficult.

We don’t continue doing something simply because it was written into the original programme.

We look at what actually happened.

Measure.
Review.
Adjust.
Progress.

This is the difference between reacting according to feelings and making coaching decisions using evidence.

We operate on data.

CHOOSE YOUR COACHING FREQUENCY

Different people require different levels of face-to-face support.

Your goals, experience, confidence, schedule and monthly investment all influence the right option.

1× PER WEEK

Flexible Coaching + App Support

R4,200 per four-week cycle

Includes:

• 4 face-to-face coaching sessions
• ROSI3R Mind, Body & Performance App
• Structured independent training
• Monthly Performance Check-In
• Ongoing programme progression

This option is ideal for members who want professional coaching while completing most of their weekly training independently.

It is particularly suitable for:

• Disciplined members
• Members comfortable training independently
• Members wanting a more financially accessible coaching option
• People who want to learn how to train confidently without constant supervision

How the Weekly Session Works

Your weekly session does not simply repeat another workout from your app.

Instead, we use your face-to-face coaching time where it provides the most value.

One week we may focus on:

• Squat technique
• Bench press execution
• A movement you are struggling with
• Learning a new exercise
• Correcting technique
• Developing a weak area
• Building confidence with specific movements

As your competence improves, the focus changes.

Most of your training happens between sessions using the Mind, Body & Performance App.

The app gives you the plan.
You put it into action.
Your coach helps you master it.

During the fourth week, part of your weekly session is used for your monthly Performance Check-In.

This typically requires approximately 15–30 minutes, depending on what needs to be assessed and discussed.

2× PER WEEK

MOST POPULAR

8 private coaching sessions per four-week cycle

2026 Introductory Rate

R4,000 per four-week cycle

R500 per session

Standard equivalent at R750 per session: R6,000

Two weekly coaching sessions provide the strongest balance between:

• Results
• Accountability
• Skill development
• Training frequency
• Recovery
• Lifestyle sustainability
• Monthly investment

This is the recommended starting frequency for the majority of members.

Best for:

• Most new clients
• Fat loss
• Building strength
• Improving fitness
• Learning proper technique
• Developing consistency
• Sustainable lifestyle change
• Members who want regular accountability

3× PER WEEK

ACCELERATED PROGRESS

12 private coaching sessions per four-week cycle

2026 Introductory Rate

R6000 per four-week cycle

R500 per session

Standard equivalent at R750 per session: R9,000

Three weekly coaching sessions provide greater coaching exposure, closer supervision and more opportunities to practise and refine technique.

This creates a stronger weekly training structure for members who want more face-to-face support.

Best for:

• Faster progression
• Fat loss
• Strength development
• Muscle building
• Improved conditioning
• HYROX preparation
• Significant lifestyle change
• Beginners requiring greater supervision
• Members who perform better with higher accountability

WANT MORE SUPPORT BETWEEN SESSIONS?

ROSI3R Progressive Partnership

Members training 2× or 3× per week can add the Progressive Partnership for a more comprehensive coaching experience.

Add R2,000 per four-week cycle

The Progressive Partnership combines your face-to-face coaching with the ROSI3R Mind, Body & Performance App and greater individualisation between sessions.

Depending on your needs, this may include:

• Individualised programming
• Programme adjustments
• Exercise substitutions
• Personalised nutrition guidance
• Lifestyle coaching
• Progress reviews
• Training education
• Additional workouts
• ROSI3R eBooks and educational resources
• Support between face-to-face sessions

Your Personal Training sessions provide hands-on coaching.

The app gives you structure between sessions.

Think of it as having a coach in your pocket.

The objective is not to make you permanently dependent on an app either.

It is another tool for teaching you how to manage your training, nutrition and recovery effectively.

4× PER WEEK

ROSI3R ELITE PERFORMANCE PARTNERSHIP

For clients requiring the highest level of coaching support, the ROSI3R Elite Performance Partnership combines high-frequency face-to-face coaching with premium online coaching and performance management.

This is a specialist coaching service with intentionally limited capacity.

Six-month commitment required.

Limited spaces available.

Available by application and subject to coaching availability.

Speak directly with Coach Ryan to discuss suitability, availability and current pricing.

SESSION LENGTH

Personal Training sessions are 45 minutes.

Clients are encouraged to arrive approximately 10–15 minutes early and complete their prescribed warm-up before the coaching session begins.

This allows your coaching time to focus on:

• Technique
• Exercise execution
• Strength development
• Movement quality
• Progression
• Individual coaching

HOW THE COACHING SYSTEM WORKS

Assess → Plan → Train → Measure → Review → Adjust → Progress → Repeat

Your training develops your body.

Your nutrition supports your health, performance and recovery.

Your education teaches you why the system works.

Your monthly check-ins tell us whether the system is working.

Your six-month roadmap keeps everything moving in the same direction.

Over time, you become stronger, fitter and more capable — but also more knowledgeable and independent.

Every session builds your body.
Every lesson builds your independence.

READY TO GET STARTED?

Book Your 1-on-1 Coaching Consultation

R75

Your consultation is the first step towards joining ROSI3R 1-on-1 Performance Coaching.

We will discuss:

• Your goals
• Training experience
• Current challenges
• Weekly availability
• Coaching frequency
• Your expectations
• Which package provides the appropriate level of support

If you proceed with a ROSI3R 1-on-1 Coaching package, the full R75 consultation payment is credited toward your first coaching payment.

You do not pay it again.

It simply secures your consultation and allows us to establish the appropriate way forward before coaching begins.

BOOK YOUR CONSULTATION — R75

ROSI3R COACHING TECHNIQUES

The goal is not to keep you dependent on a coach.

The goal is to teach you how to manage your training, nutrition, recovery and long-term health with confidence.

The goal is competence.

Coach Ryan ROSI3R
ROSI3R Coaching Techniques

Evidence-Based Training.
Practical Nutrition.
Long-Term Results.

Movement is Life.
Movement is Free.