A personal plan. A coach who follows up.
You may want to get stronger, lose weight or make training a regular part of your week. Knowing what you want is a beginning. The next step is finding an approach you understand and can use, with support when things need to change.
Online coaching at mash23fitness combines an individual training program, a nutrition strategy and weekly follow-up. You train where you can, at a gym or at home, and Mandla follows your progress through HubFit. Your experience, goals and practical circumstances shape the approach.
Beginners and experienced exercisers are welcome. Being in your 40s, 50s or 60s doesn’t tell us how much you’ve trained or what you want to achieve. That is your story to share. You need to be willing to make room for change and put the plan into practice; I help with direction and feedback.
What your coaching includes
A training plan built around you
Your individual program reflects your goal, experience and available equipment. It helps you know what to do at the gym or at home. You don’t need to follow someone else’s ambitions; you work with a structure that fits your week.
A nutrition strategy for everyday life
You receive a personal strategy for calories and macros — protein, carbohydrates and fat — to support your goal. The recipe library offers meal ideas. You work on habits that fit your life without turning food into a list of unnecessary restrictions.
Follow-up that keeps you on track
Each week you complete a check-in and receive personal feedback. You review progress, what worked and what was difficult. I adjust the approach when needed. You get help understanding the plan and your next step, even when a week hasn’t gone as expected.
The HubFit app – everything in one place
You don’t have to search across separate documents. HubFit brings together your program, nutrition approach and recipes, lets you record training and complete check-ins. It gives you and I shared information for reviewing progress. The app organizes the structure; I provide the personal feedback.
Your training
Exercises in one place, helping you follow your programme.
Everyday nutrition
Log meals and follow your nutrition strategy in the same app.
Recipe inspiration
A Swedish recipe library provides ideas for everyday meals.
Screenshots show examples of the app interface. Your programme is prepared individually.
Clear pricing. Personal support.
Online coaching
SEK 1,499 / month
Start fee: SEK 1,495. Both amounts include VAT.
The start fee covers reviewing onboarding and preparing your individual approach. The initial coaching period lasts six months from the agreed coaching start date.
Coaching then continues monthly with one month’s notice. We talk through the approach and choose a start date together. An enquiry is not a purchase.
Take the first stepStart your personal online coaching
Tell me about your goals
Write a few sentences in the enquiry. You don’t need a finished plan — just an idea of what you would like to change.
Talk to Mandla
I call for a short, free conversation. If coaching is a good fit, you complete a questionnaire so I can understand your goals, habits and circumstances in depth.
Take the next step together
I prepare training and nutrition around you. We choose a start and then follow progress through personal feedback in HubFit.
What would you like help with?
1. Tell me about your goals
A few sentences are enough. What would you like to change about training, food or everyday life?
2. Talk to Mandla
I call you for a short, free conversation about the support that suits you.
3. Take the next step together
We get to know your circumstances and find an individual approach for you.
Questions about your online coaching
Answers to help you understand the approach and choose your next step.
I start with your goal, training background, everyday life and equipment. A more detailed questionnaire helps me get to know your goals and circumstances before preparing your program. Your approach is individual, and follow-up shows when it needs adjusting. The program isn’t chosen solely by your age.
Yes. The program reflects the equipment and opportunities you have, at a gym or at home. Explain the space and equipment you can use so the approach is relevant. Everyone doesn’t need to train in the same way, but your program needs to be practical where you actually exercise.
No. You receive an individual nutrition strategy using calories and macros — protein, carbohydrates and fat. The recipe library provides meal inspiration.
The focus is on supporting your goal and finding habits you can use in everyday life, without everyone eating the same food. Discuss preferences and practical challenges in your later review with me.
Weekly check-ins and personal feedback are included, with an individual check-in and feedback day. You review progress, discuss difficulties and adjust when needed.
You can also ask questions between check-ins during normal working days. I provide the coaching; this doesn’t mean around-the-clock availability or an automatic new program every week.
HubFit brings together your training program, nutrition approach, recipes, check-ins and progress tracking. You use the app to follow the plan and give me information for feedback.
It keeps information in one place and supports the personal coaching. You can see interface examples on the coaching page.
Coaching costs SEK 1,499 per month, with a SEK 1,495 start fee. Both include VAT. The start fee covers reviewing your information and preparing your individual approach.
The initial period is six months from the agreed coaching start date, followed by monthly coaching with one month’s notice. We talk through the approach before you decide.
We choose a start date once I have got to know your goals and prepared your approach. I need your information to build the training and nutrition approach in HubFit. The six-month period runs from the coaching start date, not the day you submit your enquiry.
Include it in your check-in: what you did, what was difficult and what you need help with. I follow up and adjusts when needed.
A busy calendar or lower motivation gives you something to work with, rather than a reason to stop sharing how things are going. You still need to put the plan into practice; coaching provides structure and support.
That needs to be considered in your individual situation. Coaching supports training, nutrition and habits; it isn’t medical care or rehabilitation.
Discuss medical limitations and suitable exercise with healthcare. Don’t include health details in your first website enquiry; we discuss your circumstances in the more detailed follow-up.
I call you for a short, free conversation about your goals and the support you want.
If coaching feels like a good fit, you complete a more detailed questionnaire. This helps me understand your goals, habits and circumstances so I can tailor training and nutrition to you. We then choose the next step together.