Train Smarter.
Live Better.
Free fitness tools and online coaching built around strength, fat loss, hypertrophy and hybrid / HYROX training — plus practical, evidence-based nutrition.
“You don't need more time — you need a better plan.”
Evidence-based fitness
calculators
No login. No email gate. Just numbers you can trust, with the methodology shown so you understand what they mean.
TDEE + BMR Calculator
Daily calorie needsSupporting calculators
Quick tools for the everyday numbers that matter.
Protein Intake
Daily grams of protein for your goal
Water Intake
Daily fluid target based on weight + training
One Rep Max (1RM)
Estimate your max from a sub-max set
Most people don't lack motivation.
They lack a better plan.
Lost in conflicting advice
Instagram says one thing, YouTube another. You waste weeks testing fads instead of executing.
Workouts that don't fit your life
Generic programs assume unlimited time. Miss one session and the whole plan falls apart.
Starting over, again
Motivation spikes every January. By March you're back to zero. The cycle repeats — because the plan never matched reality.
One clear plan, built around you
Training, nutrition, recovery — all calibrated to your schedule, equipment and goal. No guesswork.
Accountability that actually works
Weekly check-ins, WhatsApp access, video feedback. You show up because someone else is paying attention too.
Decisions made simple
No more 'should I eat this?' or 'is this exercise right?' — we remove the daily friction so you can just do the work.
Three steps to a plan
that actually fits.
Book a consultation
45-minute online call. We map your goal, schedule, training history and any constraints. You leave with concrete next steps — even if you don't sign up.
Complete the assessment
Detailed questionnaire covering training, nutrition, sleep, stress and recovery. We measure where you actually are — not where you think you are.
Start your program
Your plan lands in your coaching app. Weekly check-ins, WhatsApp support, and adjustments every 2–8 weeks to match your progress.
We only take on clients
we can actually help.
Coaching works when the fit is right. Here's how to tell.
This is for you if…
- Wants structure, clarity and a plan they can actually follow
- Training for fat loss, muscle gain, strength or hybrid / HYROX
- Busy professional who still wants real training progress
- Beginner to intermediate lifter ready for a step up
- Wants practical, evidence-based nutrition — no fads
- Comfortable training online with weekly check-ins
This probably isn't for you if…
- Looking for a free program or one-off workout template
- Not willing to track basic metrics (weight, workouts, sleep)
- Expects overnight results or magical shortcuts
- Wants in-person sessions — JD works online only
- Looking for extreme cuts or short-term crash transformations
Everything you need.
Nothing you don't.
One program. One coach. Built from scratch for how you actually live.
Weekly 1:1 coaching call
Video call each week (up to 45 min) to review, plan and adjust.
Personalised training plan
Updated every 2–8 weeks based on your progress, schedule and goals.
Habit & lifestyle tracking
Sleep, stress, nutrition and recovery — not just workouts.
Hevy Coaching App
Premium access to log sessions, follow your program and track progress.
Unlimited WhatsApp support
Ask anything between calls. Replies within 24h on weekdays.
Video feedback on lifts
Upload your working sets. Get technique cues that compound over months.
JD Online Coaching
- Monthly rolling — no long-term lock-in
- Cancel anytime with 1 month notice
- Starts with a consultation to check fit
JD Strength Coach works with a small number of clients at a time. Applications are reviewed weekly.
Not sure yet?
Start with a call.
One focused session to get clarity, structure, and a plan you can start using the next day.
Consultation Call
- 1:1 video call (Zoom or Google Meet)
- Pre-call intake form so we don't waste minutes on basics
- Written action summary sent after the call
- Can count toward your first month if you start coaching
Online calendar coming soon — the button opens WhatsApp so we can find a time that works.
Get unstuck
Hit a plateau? One call often spots the one or two things holding you back.
Build a roadmap
A clear 8–12 week plan tailored to your schedule, goal and starting point.
Second-opinion review
Bring your current program, training log or nutrition plan. Get honest, experienced feedback.
Photo coming soon
Hi, I'm João Diogo.
I'm a personal trainer from Portugal, based in the Netherlands. I've been an athlete since I was seven — starting with Taekwondo — and I've spent my adult life moving between the gym, the track, and the classroom. Coaching was the natural next step: doing for others what training has always done for me.
I specialize in strength, hypertrophy, fat loss, and hybrid / HYROX-style training — paired with practical, evidence-based nutrition. My background mixes academic study (BSc in Physical Education & Sports, postgraduate in Advanced Personal Training, certifications in hypertrophy, strength and weight loss nutrition) with real, day-to-day experience of what actually works for busy people.
“Training, nutrition and lifestyle — together. Results you can sustain, not just numbers for a 30-day challenge.”
Postgraduate in Advanced Personal Training.
Powerlifting foundations, HYROX, hybrid performance.
Hypertrophy & strength, sports nutrition, fat loss physiology.
Taekwondo since age 7 — competition and training mindset.
Questions, answered.
Still have questions? Book a call — we'll answer them directly.
Book a ConsultationYou don't need
more time.
You need a better plan.
Stop guessing. Stop restarting. Stop hoping the next program will stick. Get a coach who builds the plan around you — and keeps you on it.
JD Strength Coach · The Hague, The Netherlands · Online coaching only