Online Prep Coaching

Certified Prep Coaches With Years Of Experience

We Have Hundreds Of Winning Competitors That Prove We Know What We Are Doing
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NPC bodybuilder David Johnston, with over 10 years personal training experience, along with his hand-picked crew of professional coaches, are now here to help take your fitness and training to a level you never thought possible!  Even the Pro’s agree, to bring your best package to the stage, you need a solid coach looking over your plan and holding you accountable.

Our online coaching clients include professional athletes, national level competitors and everyday people who just want to be healthy.  So, whether you are looking to step on stage or just need to lose a few pounds, we have a coach that will get you there.


We begin by gathering all of your personal info, including:

current goals
exercise history
dietary habits, including preferences, food allergies, and past fad diets you have attempted
injuries history
general lifestyle

Once we have all the info we need, we write an initial proposal of the direction and philosophy that we think would work best for you. We discuss the plan back and forth with you until all agree on the right starting point, and then we get to work!

Progress is tracked weekly via a mandatory check-in sheet. We use a combination of scale weight, pictures, measurements, food logs, and subjective feedback (how you’re feeling, energy and hunger levels, how strength is progressing) to gauge how effectively the plan is working.

We then make changes to the plan weekly—nutrition, cardiovascular exercise, resistance training, and supplementation—to ensure continued progress at a rapid pace.

Contest-prep clients with 16 weeks or less to show date, check in twice a week in order to keep closer tabs on how their prep is progressing.

In addition to the mandatory weekly check-in, online clients are welcome and encouraged to email or text over any questions or problems that they have throughout the week. We respond QUICKLY to all client questions, 24 hours at most, and usually less than 12 hours.


There are no contract commitments with online coaching.  You can cancel anytime by simply emailing us at  Of course, your results will be much better if you stick with this for the long term.


Sasha-Chiglo Before And After Personal Training Howard County MD
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Columbia, MD 21045

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