1Your name
You don't need more discipline. You need a plan that fits the week you've actually got.
Hook 1
Asset 02 of 03 · Avatar sheet
Your client. On one page.
The profile of the person you want to coach, done two ways. First a worked example, filled in end to end for one common coaching niche, so you can see what finished looks like. Then the same sheet blank, right here on this page, for yours.
Fill it in once. Every ad, post and DM you write after it gets easier.
11fields, filled in
3hooks, written out
3objections, answered
1blank copy for you
What they say out loudI just don't have the time.
What hurtsNo hour is theirs. Every one already belongs to somebody else.
01 · Filled in
Worked example
One common coaching niche, filled in end to end. It isn't your niche and it doesn't need to be. Read it, then do yours underneath.
Worked example
Parents in their late thirties and forties, coming back after years off
Not beginners. They trained properly once and haven't in a long time, which is the thing most plans get wrong about them.
Who they are
- Between 35 and 45. Two kids or more. Full time work.
- Trained seriously at some point in their twenties. Nothing since.
- A gym membership they use in bursts, usually in January and after a holiday.
- They know the exercises. That was never the missing piece.
What their week actually looks like
- Up before six. Work. A school run at one end of the day or both.
- Dinner they cook for the whole house, not for themselves.
- Two evenings gone to the kids' activities.
- Two windows a week that are genuinely theirs. Usually early morning or the hour after bedtime.
What hurts
- No hour is theirs. Every one already belongs to somebody else.
- Starting from behind. They remember what they used to lift and it stings.
- Nothing lasts past three weeks. The plan assumed a week they don't have.
- Something hurts now. A back or a knee that was fine at 25.
What they've already tried
- An app that handed them a six day split.
- A January that lasted five weeks.
- A friend's macro spreadsheet they stopped filling in by day four.
- Two weeks of five o'clock starts that ended the first time a kid got sick.
What they say out loud
- I just don't have the time.
- I know what to do, I just don't do it.
- I used to be fit.
- I'll start properly after the holiday.
What they actually want
- To stop feeling old on a Saturday with their kids.
- To get their body back without their family noticing the effort.
- To feel like themselves again, which they'll never say out loud.
What they're afraid of
- That this is just what forty is.
- That they'll start, stop again, and prove it to everyone who saw them start.
Where they are
- Instagram in the evening, after the kids go down.
- Local parent groups and school WhatsApp threads.
- One friend who just started training and won't stop talking about it.
What they'll buy
- Three days a week with the sessions already written.
- A check-in that takes five minutes, not a form.
- Somebody who notices when they go quiet for a week.
What loses them
- A five o'clock start. A six day split.
- Food nobody else in the house will eat.
- Anything that calls them lazy, or a challenge with a countdown on it.
The first thing they need to hear
You don't need more discipline. You need a plan built for the week you've actually got, and you've got two clear windows in it. That's enough, and it's more than most people start with.
02 · Filled in
What you say to them
The lines that come straight out of the profile above. This is what a finished avatar is for.
Three hooks, ready to post
2Your name
Three days a week you actually do beats five days you plan.
Hook 2
3Your name
You're not starting from zero. You're starting from years off, and that's a different plan.
Hook 3
DM
The DM openerSend it to anyone who comments
Thanks for commenting. One question before I send anything over: in a normal week, how many mornings or evenings are actually yours? Not the ideal week. This week.
The line for your bio and your ads
AR
Your nameCoach
Getting parents back in shape on two sessions a week.
Their three objections, answered
Objection 1
“I don't have the time”
You've got two windows a week, because you just told me so. The plan is built for two. A third one is a bonus, not a requirement, and it's never the reason this works.
Objection 2
“I've tried this before”
You tried a plan built for somebody with no kids and a flexible job. That isn't the same as trying this, and the fact you know the exercises already puts you ahead, not behind.
Objection 3
“My back isn't what it was”
Then we train around it and get you strong either side of it. Tell me what hurts and when it hurts, and I'll build the week around that rather than pretend it isn't there.
03 · Your turn
Now yours
Same profile, blank. Print it or copy it into a doc. Use the same number of lines the example used, and write it about one person you've actually coached rather than a type of person.
0 filled
What you say to them
Pull every line below straight out of the profile you just filled in. If a line doesn't come from a box up there, it's guesswork and it'll read like it.
04 · Traffic
The ads that point at this
Three angles so you can test rather than run one creative and learn nothing. These are the same three scripts your launch calendar points at, under the same names, so the page and the chip never disagree.
05 · Using it
Once it's filled in
Keep it open next to you the first few times you write anything.
Hooks
The three hooks go straight on your account.
DM opener
The DM opener goes in your saved replies.
Objections
The objection answers go in your notes app for the next call.
When a post lands
When a post lands, check which box on the sheet it came from and write two more from that one.
Next step
Bring the filled-in sheet to the call
This one page is what the funnel, the ads and the follow-up all get written against. Fill it in first, book a time, and the first half of that call is already done before you sit down.
Book your next call
