✕
Program hopping
Six saved workout plans and none of them finished. Starting a new one genuinely feels like progress, and that is exactly what makes it so easy to keep doing.
1:1 Online Coaching — Fat Loss & Muscle Gain for Busy People
One-on-one online coaching for busy people who'd like to lose fat or put on some muscle without rearranging their whole life around it. Most of the people I work with sit at a desk all day, but if that isn't you and you want the same thing, you're just as welcome. We get you to the goal, make sure you can hold onto it, and then you take it from there.
1:1 online, wherever you are
$149 a month for the first five
30 min intro call, no pitch
Have a look
01 — The Truth
I don't think you have a motivation problem. You have probably tried a few things properly and been genuinely disciplined about them, and either the results never showed up the way you expected, or they did and then ~slid back again~ once life got busy. Usually that means the plan was never really built for ~the life you actually have.~
✕
All-or-nothing
One missed session turns into a missed week, and once the week is written off it feels easier to wait for Monday than to do half of what you planned.
✕
Invisible effort
You are putting in real work but nothing is being measured, so there is no way of knowing which parts are helping and which parts you could happily drop.
Most people don't fail because they're lazy. They fail because they went straight for the best version.
This is the part that took me years to see. I kept reaching for the optimal programme, the optimal diet, the optimal morning, and every one of those needs a good week to survive. So a normal week would come along, the perfect version would break, and because I had nothing in between perfect and nothing, I'd stop entirely and wait until I could do it properly again.
Nearly everyone I've spoken to since has some version of the same story, which is why the fix isn't more discipline. It's building something a bit less impressive that keeps running on your worst weeks, and then improving it from there once it's actually sticking.
02 — The Method
Get it. Keep it. Run it.
Three Arcs, and the last one is the point of the whole thing. Reach the goal, learn to hold onto it, then keep it going yourself.
Arc 01 — Get it — 05:47
Get it / 01
We get you to the goal, and while we do it I explain why each decision is being made. The idea is that the plan stops being a thing you follow and becomes something you understand. We move on to the next Arc when we both agree you're ready for it, never before.
Training · Food · Sleep
Arc 02 — Keep it — 12:30
Keep it / 02
Anyone can look good for a few months while someone watches them closely. This Arc starts once you've reached the goal, and it's where you learn how to keep it, which tends to get overlooked and in some cases actively avoided, even though building something sustainable is the actual key to all of it.
Habits · Adjustments · Bad weeks
Arc 03 — Run it — 21:15
Run it / 03
The handover is deliberate rather than something we drift into. You finish with the result and with enough understanding of how you got there to keep running it yourself, and to keep improving on it. I'm not gone the moment this Arc starts, either. We stay in touch while you take it over, so that by the time we actually stop, you already know you can stand on your own.
Handover · Knowledge · Independence
And of course, if you'd rather stay on after all that, we'd (probably 😉) be glad to keep you.
03 — Your Arc
Drag your dream physique.
A rough picture of how the shape of a body changes when the work stays consistent. Grab the slider and drag it as far as you'd like to go.
Illustration
LevelBaseline
Body fat26.0%
Resting HR74bpm
Energy score4.0/10
Sleep5h40
An illustration of shape and direction, not a prediction of your results. Optimal is the band that tends to be best on average for health, performance and how you feel day to day. Forged is a deliberate choice for people who want it, and not something most people should be aiming at.
04 — Reviews
People who stopped starting over.
When I started building this, I coached two people close to me properly, to see if the method held up. Olaf is my nephew, and Michael and I go way back — we were in elementary school together. They were the first two people I coached, before I started charging for it. This is what they wanted to tell you. Their results are their own, and yours will depend on where you start and the work you put in.
Before
AfterI've been going to the gym for a few years, but I never really knew what I was doing. All the progress I got was very minimal, even though I was working hard and consistently. When I started working with Roeland, he looked at the things I was already doing, and from there he started tweaking my program and my nutrition. That has helped me tremendously in getting heavier, stronger, and more muscular! He has a wealth of experience and knowledge about various training methods and the corresponding nutrition plans, and I've especially benefited from the training plans tailored specifically to my goals. On top of that, Roeland is very enthusiastic, and it's always a pleasure to talk to him. Now I actually understand what I'm doing and why, so I can carry on by myself, stay motivated and keep getting results. Highly recommended!
Olaf, 30 · my nephew
Engineer
Time in the gym
Before
7.5h
Results
Barely moving
Now
3h
Results
Progressing quickly
Hours a week, by his own count
Every time I got back into the gym, I forced myself to go at least 4 to 5 times a week, spending about 1 to 1.5 hours per session to get the work done. That worked for a few weeks, until I just couldn't sustain it anymore. I was convinced I had to go that much to make progress. Luckily Roeland helped me realise I had to train smarter, not more. Since he started coaching me 6 months ago, I go 3 times a week for about 45 minutes to an hour, which gave me more time to focus on my business. Gains (which I barely had) went up, time spent went down. Now I know how to set it up myself, and I can keep it going on my own and finally see amazing results.
Michael, 29 · a friend since elementary school
Runs his own retail business
Before
After05 — Me
I'm Rolo. I was the before photo.
Roeland Boom, Rolo for short. I'm 30, Dutch, a guitarist and guitar teacher, an EMS instructor, and a former chubby bubby who now coaches people one to one on training and food.
I was overweight, permanently short on energy and pretty fed up about it. So I trained and I ate better, and I still didn't get what I was after. Everything looked harder than it did online, which was frustrating enough that I fell off, came back, fell off again, and spent years going up and down with the gym without much to show for it.
What eventually turned it around was dull. I stopped chasing the optimal version of everything and got serious about being consistent with a few better habits. Then I spent a few months building myself a map that wasn't the fastest route but was one I could actually stay on, and that is where the first real changes showed up.
The middle of it was puzzling, tracking everything and getting plenty of it wrong. Within a few months I had worked out how to keep the consistency going for me: I kept what had genuinely stuck, made those things easier on myself, and improved on them using what I'd already learned. Eventually it stopped taking any thought at all, and it has been enjoyable ever since.
I did most of that on my own, with internet coaches, the first year of an HBO (Bachelor) dietician programme and a lot of experimenting on myself. I'm a musician and a guitar teacher as well, which I still do and still love, and I work as an EMS instructor. Somewhere in there I started giving advice to relatives and to the people I train, and I've been doing that for years now. Along the way I took on a bit of light online coaching to test whether my methods held up on somebody who wasn't me, and they did. Those people got where they wanted noticeably faster than I did, mostly because they didn't have to make my mistakes first.
That's why I'm getting into online coaching properly. I can hand you the version I ended up with instead of the years it took me to find it, and then explain why each piece of it works, so that when your job or your schedule changes you can adjust it yourself instead of starting over. Coaching somebody indefinitely is an easy way to earn steady money and a poor way to actually help them, so I'd rather get you to the goal, help you hold onto it, and teach you enough on the way that you can keep improving it without me.
I've done this one to one with only a handful of people so far, which is why the first five places are cheaper. You would be early, and I would rather say that plainly than pretend otherwise.
"I want to help you find what actually works for you and teach you as we go, until being in control of your physique and your health is just second nature."
I'm not your coach if you're looking for a quick fix or some made-up magic method. I am your coach if you want something that lasts, and you'd like to walk away with the knowledge and the tools to keep it going.
— Rolo06 — The Kit
Everything that lands in your pocket.
✓
Custom programming
Built for you specifically, around your schedule, the equipment you have and the training you actually enjoy.
✓
Nutrition that fits
Targets and a flexible framework built around the food you already eat, instead of a meal plan you'll drop by Tuesday.
✓
1:1 check-ins
A proper video call with me to go through how it actually went and what changes next. It stays weekly the whole way through, and as you go it turns from what to do this week into whatever you want to understand.
✓
A direct line to me
Message me when something comes up and you'll get an answer from me, not from a template, within 24 hours, Monday to Saturday.
✓
Form review on your lifts
Film a set, send it over, and get proper feedback on it before you train again. Highly recommended, especially if you're new to lifting. Up to three videos a week.
✓
Travel and holidays
Hotel rooms, family visits and all-inclusive buffets are a normal part of a year, so we plan for them rather than around them.
✓
Recovery guidance
How well the hour in the gym goes is mostly decided by the other twenty-three, so sleep, stress and rest get attention too.
✓
Personalized app
I coach through Trainerize, so your programme, your logging and your progress all sit in one place on your phone.
07 — What it costs
One price, and the first five get it cheaper.
There's one kind of coaching here and one price for it. I'm only just getting this off the ground, so the first five people to join pay $149 instead of $249, and that stays your price for as long as you stay.
1:1 Coaching
One-to-one, everything included
$249 a month once those five are taken. If you are one of the five, $149 stays your price for as long as you stay.
Prices include VAT. Billed monthly until you cancel. You cancel yourself, any time, and it stops at the end of the month you've paid for.
- Everything built for you, from training to food to recovery
- 1:1 video check-ins with me
- A direct line to me in between, answered within 24 hours, Monday to Saturday
- Form reviews on your lifts, up to three videos a week
- Your programme and logging in Trainerize
- A plan for travel, holidays and bad weeks
Apply for coaching →
If it isn't working after the first month, say so and we'll stop. No notice period, no awkward conversation.
Don't apply if
you want a quick fix or a magic method, or you'd like someone to hand you a plan without explaining any of it.
Do apply if
you want something that lasts, and you'd rather come out of it knowing how to run it yourself than needing me forever.
Then you're free to go
I want you to be able to do this completely on your own. Once we've got you there, you can carry on without me. Unless you'd like to stay, in which case that's fine too (probably ;))
08 — Questions
You're wondering…
A few hours a week including the training itself. The sessions get built around the time you actually have rather than the time a programme wishes you had, so when a week goes badly we shorten things instead of writing the week off.
A gym makes it easier and I'd recommend one if it's realistic for you, but it is genuinely not necessary to get results. Your programme gets built around whatever you actually have, whether that is a full gym, a couple of dumbbells at home, or a hotel room and a resistance band. Tell me what you've got and we work with that.
Think of it as a nutrition plan rather than a meal plan. You'll get targets and a framework built around the food you already eat, instead of a fixed list of meals, because fixed lists tend to hold up until the first birthday party. You'll probably have to make a few small changes to your grocery list though.
You send me how it actually went, including your training, your weight trend, your sleep and anything that got in the way. Then we get on a video call and go through what happened, why it happened and what changes next. It's me looking at it, not an automated reply.
Travel is a normal thing to plan for rather than an exception to apologise for. You get hotel and minimal-equipment versions of your sessions, plus a way of eating that holds up around airports, restaurant dinners and time zones.
Honestly, the free information is part of the problem. It was for me. There is an enormous amount of it and a lot of it contradicts itself, so you end up with ten reasonable-sounding approaches and no way of telling which one applies to you. Then you pick one, it doesn't obviously work, and you assume you picked wrong and start again. What you're paying for is someone cutting that down to the few things that actually matter for you, and explaining why, so you stop having to guess.
Because none of it comes off a shelf. Your training gets built around the days you actually have, your food around the meals you already eat, and when a week falls apart we re-plan it together. The whole point is for this to be the last time you ever have to start over. The business side of me wouldn't mind you staying forever, but that isn't why I do this. Once I got this right a lot changed for me, and what I really want is for you to get that too, and to get to the end knowing you can do this yourself.
My own turnaround comes first, because I did it the slow way and mostly on my own. Around that I work as an EMS instructor, with the EMS instructor certificate and a Level A theory certificate behind it, and I did the first year of an HBO (Bachelor) dietician programme. A full coaching certification is in progress now. It isn't a wall of diplomas and I'd rather say so than dress it up, but everything I'd put in front of you is something I've either tested on myself or already used with someone I train.
Technique gets a lot of attention, and it starts in week one. You film your main lifts from the front, the back and the side, I go through them and tell you exactly what to change, and we keep doing that as the weights go up. Free weight lifts get looked at first, because that's where the risk actually sits. Your programme is built around what you tell me at intake, and it changes when your body or your week does.
Training always carries some risk, and while I can lower it a long way, I can't remove it. I'm not standing next to you, so I can't see the weight you picked or the rep you pushed. Sticking to the guidelines, sending the videos and telling me when something hurts is the part that stays with you.
I'm taking on a small group to begin with, so it depends a little on how many places are still open. Fill in the form below and you'll get a link straight away to pick a time for a short call.
09 — Apply
Tell me where you're at, and we'll find a time to talk.
A few minutes — some short questions, no payment involved
Straight away — you pick a time for the call yourself, and the link lands in your inbox too
30 minutes — a call to see whether I'm what you need
Not ready to apply?
Take the Protagonist Arc instead.
It's the free one I send people who message me on Instagram, and it's yours without talking to me at all. If it turns out to be enough on its own, genuinely, good. That's a result too.
Six pages: why you aren't behind, the three stages of how I turned it around, why the fourth week is where most plans break, how training and food fit the time you actually have, and why the evening decides more than the morning.
Download the guide ↓
A free PDF, six pages. No email needed.
Before you go
Take the protocol with you.
The Protagonist Arc is the free guide I normally send when somebody messages me. It's about fitting training and food around a working week without rearranging your whole life.
Download the guide ↓A free PDF, six pages. No email needed.