ONLINE COACHING
YOUR GOALS ARE PERSONAL. YOUR COACHING SHOULD BE TOO.
Individualized Training • Nutrition • Accountability • Progress
Stop jumping from workout to workout and diet to diet wondering if you're doing the right thing.
Premier Fitness Online Coaching gives you an individualized plan, ongoing accountability, and a coach who adjusts that plan as your body, performance and goals change.
$250/MONTH
[APPLY FOR COACHING]
THIS ISN'T A DOWNLOADABLE FITNESS PLAN.
You can find thousands of workouts online for free.
You can download an app that gives you exercises.
You can calculate macros in a few minutes.
But none of those things know you.
They don't know how you responded to last week's training.
They don't know that your work schedule changed.
They don't know that you're struggling with a particular exercise, that your weight hasn't moved, that your strength is increasing, or that your nutrition needs to be adjusted.
That's where coaching is different.
Premier Fitness Online Coaching provides an individualized program—and someone actually paying attention to how you're responding to it.
WHAT'S INCLUDED
CUSTOM TRAINING PROGRAM
Your workouts are designed specifically for your goals, experience, schedule and available equipment.
Programming may include:
• Resistance training
• Strength and hypertrophy programming
• Cardiovascular training
• Exercise substitutions and modifications
• Progression strategies
• Recovery recommendations
Your program changes as you progress.
INDIVIDUALIZED NUTRITION
Nutrition should support your goal—not make your life miserable.
Your nutrition strategy is developed around your:
• Goals
• Current body composition
• Training demands
• Schedule
• Food preferences
• Lifestyle
• Progress
Depending on the client and goal, we may use structured meal planning, macronutrient targets, or a combination of both.
The objective is to give your body what it needs while creating an approach you can consistently execute.
WEEKLY CHECK-INS
This is where coaching happens.
Your weekly check-in allows me to evaluate what's actually happening—not what we hoped would happen when we created the original plan.
We'll look at things such as:
• Body weight and trends
• Progress photos when appropriate
• Training performance
• Strength
• Nutrition adherence
• Hunger and energy
• Cardio and activity
• Recovery
• Challenges from the previous week
• Your upcoming schedule
Then I determine what needs to happen next.
Sometimes we make changes.
Sometimes the smartest coaching decision is not to change anything.
The goal isn't constant adjustment.
The goal is making the right adjustment at the right time.
ACCOUNTABILITY WITHOUT JUDGMENT
Life happens.
Work gets busy.
Vacations happen.
Meals don't always go according to plan.
Training sessions occasionally get missed.
Your coach isn't here to punish you for having a life.
My job is to help you figure out how to continue moving forward when life doesn't perfectly cooperate with the plan.
We identify the problem.
We adjust when necessary.
Then we keep moving.
WHO IS ONLINE COACHING FOR?
FAT LOSS & BODY RECOMPOSITION
Lose body fat while preserving—or building—muscle and strength.
No crash diets.
No endless hours of cardio.
We use training, nutrition and appropriate adjustments to steadily move toward your goal.
MUSCLE & PHYSIQUE DEVELOPMENT
If your goal is building a better physique, simply working harder isn't always the answer.
Training volume, exercise selection, nutrition, recovery and progression all matter.
We'll build your program around developing the physique you want.
STRENGTH & PERFORMANCE
Looking better doesn't have to mean performing worse.
For clients focused on strength, conditioning or overall athletic performance, programming can be built around improving what your body is capable of doing—not simply changing what it looks like.
BODYBUILDING & COMPETITION
For athletes preparing for the stage, coaching becomes even more individualized.
Competition preparation may include:
• Contest-specific training
• Nutrition adjustments
• Cardio management
• Conditioning assessment
• Progress-photo evaluation
• Show timeline management
• Posing recommendations
• Peak-week planning
[LEARN ABOUT COMPETITION PREP]
MEET YOUR COACH
MICHELLE BOGDEN
IFBB Professional Women's Bodybuilder | Coach | Owner of Premier Fitness
I don't coach from the perspective of someone who has only studied fitness.
I live it.
I've experienced the discipline required to change a physique, prepare for competition, balance training with an extremely demanding schedule, and continue showing up when motivation isn't there.
But my clients don't need to become bodybuilders.
They need a coach who understands that their goal matters just as much to them as mine matters to me.
My job isn't to turn you into me.
My job is to help you become the strongest version of you.
HOW ONLINE COACHING WORKS
1. APPLY
Tell me about yourself, your goals, training history, nutrition, schedule and what you've struggled with in the past.
2. BUILD YOUR PLAN
Once you're accepted into coaching, we'll establish your starting point and build your individualized training and nutrition strategy.
3. START TRAINING
You'll begin executing your program and tracking the information we need to evaluate your progress.
4. CHECK IN
You'll complete regular check-ins so I can evaluate how you're responding to the program.
5. ADJUST & PROGRESS
When your body, performance or circumstances tell us something needs to change, we adjust the plan.
Then we keep moving forward.
THE INVESTMENT
COMPLETE ONLINE COACHING
$250 / MONTH
Your coaching includes:
✓ Individualized training program
✓ Individualized nutrition strategy
✓ Weekly check-ins
✓ Progress monitoring
✓ Training adjustments
✓ Nutrition adjustments
✓ Cardio recommendations when appropriate
✓ Accountability
✓ Coach communication
✓ A program that evolves with your progress
One coach. One individualized plan. One goal:
YOUR PROGRESS.
FREQUENTLY ASKED QUESTIONS
DO I NEED TO LIVE IN MONTANA?
No. Online coaching can be completed from anywhere. You train at your own gym—or with the equipment available to you—and your programming is built accordingly.
DO I NEED A GYM MEMBERSHIP?
Not necessarily.
When you apply, tell me what equipment you have available. Your training program will be designed around the resources you actually have access to.
DO I HAVE TO BE A BODYBUILDER?
Absolutely not.
I coach clients with a wide range of goals and experience levels. You don't have to compete—or ever want to compete—to work with me.
WILL YOU GIVE ME A MEAL PLAN?
Your nutrition strategy will depend on your individual needs and goals. Some clients benefit from structured meal planning, others from macro-based nutrition, and sometimes we use a combination of both.
WHAT IF I TRAVEL OR HAVE AN UNUSUAL WORK SCHEDULE?
Then we plan for it.
A program that only works when life is perfect isn't a very useful program.
Your schedule is part of the information we use when developing your training and nutrition strategy.
HOW OFTEN DO WE MAKE CHANGES?
When they're needed.
More changes don't automatically mean better coaching. I want enough information to determine whether your current plan is working before changing it.
HOW LONG SHOULD I PLAN TO WORK WITH A COACH?
That depends on your starting point and goal.
Meaningful physique and performance changes take time. During your application, we'll discuss your goal and what a realistic timeline may look like.
YOU DON'T NEED TO BE PERFECT.
YOU NEED TO BE CONSISTENT.
You bring the effort.
I'll bring the plan, accountability, experience and adjustments.
Together, we'll keep moving toward your goal.