Roni Rizk — 1:1 Coaching

What happened when I started posting

Not a flex. It’s just the reason people started asking me to write them a program, which is the reason this page exists.

4+ Years of people’s time spent watching

4 years, 137 days and 18 hours of total watch time, added up across the reels. Read off Instagram insights.
6.9M Views

6,916,875 views, from Instagram insights.
3.9M Accounts reached

3,935,650 accounts reached, from Instagram insights.
304,082 Likes, comments and shares

304,082 total interactions, from Instagram insights.

98.8% of those views came from people who don’t follow me. It travelled on its own.

I’ve been on both sides of this

Roni before, visibly heavier, standing in a jacket. — Plate 02 · Before

Roni now, lean and muscular, standing in the gym. — Plate 03 · Now

I was bullied for being fat, as a kid and well past being a kid. I know what it is to be uncomfortable in your own skin, and how quietly that keeps you from putting yourself out there.

So I lost it. Fast, the way everyone does it, and it worked right up until it didn’t. Then I spent a long time learning how to do it properly — and I’m leaner now, with a lot more muscle, than I ever was at my lightest. That version has held, because this time it was built to.

It took years, and it wasn’t a straight line. That’s exactly why I know what actually works, and what just looks good for eight weeks.

I’ve never used steroids or any performance‑enhancing drugs. Not for any of it. That matters here for one reason: what you’re looking at is something you can actually have.

And the part nobody tells you is that the body is the smaller half of it. You carry yourself differently. You walk into a room differently. People respond to you differently, and you stop apologising for taking up space. That confidence is the thing that actually changes your life, and it only shows up when the results are yours to keep.

The second rebuild

I’ve rebuilt this body twice. The first time was a choice. The second time was a motorcycle accident, and it wasn’t.

Coming back from that taught me something the first rebuild couldn’t: how to train around a body that isn’t cooperating. Injuries in play, limits that move week to week, days where the plan has to bend instead of break. Most coaching quietly assumes a healthy client and a clear run at it. Mine doesn’t.

What you actually get

A training program built for your life. Your schedule, your equipment, your injuries. Not a template with your name typed on it, and not something you have to rearrange your life around.
Nutrition targets you can live with. Numbers that fit the food you actually eat, not a meal plan you’ll quit in three weeks and feel like a failure about.
A check‑in every week. We look at what actually happened and change the plan to match. Travel, work, a bad week, cravings, all of it is allowed to exist.
Me in between, on whatever you already use. For the questions that come up on a Tuesday and won’t wait for Sunday.
The reasoning, not just the instructions. You’ll know why every choice was made, because a plan you understand is a plan you can hold together on a bad week. That is the whole difference between losing weight once and staying in shape.
A plan that keeps moving. There is always a next phase — more muscle, a leaner target, a harder program. Nobody arrives and stops, and the work changes as you do.

How it works

You text me — or fill in the questions, whichever you prefer. We talk about what you actually want, and I tell you honestly whether I’m the right person for it.
A short intake and health form. Five minutes.
A twenty‑minute call. Goals, schedule, equipment, and what you really eat rather than what you mean to eat.
Your program lands within forty‑eight hours. Check‑ins every week from there.

What it costs

$200 a month

Billed monthly, ongoing, cancel with a week’s notice and no argument. If you take a founding spot, that rate is yours for as long as you stay — it never goes up on you.

or $540 up front

Three months prepaid instead of billed monthly, which saves you $60. Same coaching, same rate afterwards.

The regular rate is $300 a month. Five people get in at $200 and keep it; after those spots are gone, new clients start at $300.

The discount isn’t charity, it’s a trade. Three things, and I’d rather say them out loud than bury them:

You let me use your before and after photos and a testimonial once you’ve got a result you’re proud of. First name only, or anonymous if you’d rather.
You tell me honestly what’s bad about my coaching, so the person after you gets a better version of it.
If it’s working, you tell one friend.

Other ways to work with me

$127 once

A custom training and nutrition plan built for you, one time, with no weekly check‑ins. You run it yourself.

$397 for 8 weeks

Small group. The same programming, a shared check‑in call every week instead of a private one.

$47 once

The 21‑day jumpstart. A structure, the numbers, and the five things that actually move the needle.

$500 a month

Everything in the founding tier, plus daily access and a call every week instead of a written check‑in.

$29 a month

For people who have finished a block with me and want to keep the programming and the room.

Who this isn’t for

If you want the fastest possible number on the scale, I’m the wrong coach. I can do fast. It doesn’t hold, and you end up back where you started carrying less muscle than you have right now.
If you want to follow something perfectly for a few weeks and then go back to normal, this isn’t it. Going back to normal is what put the weight back on last time. We change what normal is instead.
If you’re not going to be honest on check‑ins, don’t start. I can’t fix a week I can’t see, and I’d be charging you to guess.
If you can’t train three times a week right now, wait. Come back when you can. I’d rather you start late than fail on schedule.
If something medical is in play, your doctor comes first. Not me, and not the internet.

The reason the first one is on that list: nearly everyone I talk to has lost weight before and watched it come back. That is not a discipline problem. A plan you can’t keep is a plan that ends, and when it ends the weight has somewhere to go. Yo‑yo dieting isn’t bad luck, it’s the predictable result of a method that was never built to survive a real life. What I’m aiming at is the version of you that’s still there in two years.

Why me

Almost every coach you could hire has a certificate. Very few of them have a before photo. But the photographs are the smaller half of it — plenty of people have lost weight once. What took years was learning why and how the right sustainable habits, strategies and actions work, and keep working for good.

I’ve been in your exact shoes. I went through every strategy, every mistake and every win, and over years of learning and never giving up I worked out the systems that actually last.

That’s what you’re paying for. Not a program — programs are free and have been for a decade. It’s years of watching what happens when a plan meets a real week: what holds when someone is busy, what collapses the moment life gets in the way, and when to push versus back off. None of that is in a textbook. It comes from doing it for a long time, with no shortcuts.

So what I coach is bigger than sets and calories. The mentality, so a bad week stays a bad week instead of becoming the end. The habits that make it run on very little willpower once they’re built. And the skills — reading your own progress, adjusting without panicking, eating well somewhere you didn’t plan for. Those still work in five years, long after any particular program has been replaced.

One thing worth saying plainly, because it changes what the photographs mean: I did all of it naturally. Nothing performance‑enhancing, not once. There is nothing in those pictures that came from something you can’t have — which is the only reason it’s fair to hold them up as reachable. And strangers who’d never met me started asking me to write them programs off the back of it, which is the reason this page exists at all.

Things people ask me

How do I know this will work for me?

You don’t, and neither do I until we talk. That’s the honest answer and it’s why the first conversation is free and why I’ll tell you if I think you’re a bad fit. What I can tell you is that nothing I do is a template — the plan gets built around your schedule, your equipment and your injuries, and then it changes every week based on what actually happened rather than what was supposed to.
I’ve barely trained before. Is it too early for me?

It’s the opposite. Starting from nothing is the easiest place to coach, because everything works and there are no bad habits to undo. The people who struggle are the ones who’ve been going for years doing something slightly wrong.

And if walking into a gym is the part you’re dreading — I was the fat kid who felt watched by everybody in there. We can start with a plan you run at home and move you in when you want to.
I don’t have much time. How long does this take a week?

Three sessions a week, and they don’t need to be two hours. Beyond that it’s a few minutes on a weekly check-in and some attention to what you eat — not cooking every meal from scratch, not tracking every gram forever.

If three sessions a week genuinely isn’t possible right now, I’ll tell you to wait rather than take your money.
What if I travel, or I only have a home setup?

Then that’s what the program is built for. I need to know what you actually have — a full gym, a few dumbbells, or nothing — and it gets written for that. Travel weeks get their own version rather than being a week you write off.
Why pay for this when there are free programs everywhere?

Because the free program isn’t the hard part. Information has been free for a decade and most people still don’t get there. What’s missing is a plan that fits your actual life, someone changing it when it stops working, and someone who notices when you go quiet.

If you’re the kind of person who can take a free plan and run it on your own, genuinely do that — take my starter kit and go. I’d rather you succeed for free than pay me and stall.
What if I need to stop?

You tell me, and it stops. A week’s notice, no argument, no exit conversation, no guilt. It’s billed monthly rather than locked up front precisely so that leaving is easy.

Everything we build is yours to keep either way — the program, the numbers, and the reasoning behind them.

If you want this, say so

Or message me directly

Message me however suits you and we’ll talk it through properly. No script, no pitch. If I don’t think it’s right for you, I’ll tell you that instead. And if you want one of the five founding spots, say so now — that rate is locked for as long as you stay, and it only exists once.

Text me and let’s talk Or DM me on Instagram

Rather answer a few questions than text cold? Start with the questions I’d ask you anyway — it takes about five minutes, and I’ll come back to you either way.

Not now, or the money isn’t there this month?

Take the Body Transformation Starter Kit instead. The calorie setup with the maths worked all the way through, the five things that actually move the needle, and a seven‑day structure to start on.

Get the free starter kit

It’s free, there’s no email to hand over, and there’s no pitch at the end of it.