WEEK ONE
Full-body
session A
Squat pattern3 × 8–10
Upper-body push3 × 8–12
Upper-body pull3 × 8–12
Loaded carry3 rounds
Roland Balogh · Level 3 Personal Trainer
REACH YOUR FULLPOTENTIAL
Personalised training and nutrition coaching built around your lifestyle, goals and schedule.
Online coaching from £99/month
Free resource / 24-page PDF ebook
FREE FOUR-WEEK STARTER PLAN
Build strength.
Eat better.
Make it fit your life.
A practical four-week training and nutrition plan designed for busy schedules—not perfect routines.
- Two full-body workouts
- Simple meal framework
- Printable weekly trackers
Free PDF · Instant access
Inside the guide: ready-to-use workouts, meal structure and weekly planning pages.
02 / About the coach
Meet
Roland.
Level 3 Personal Trainer
Sport & Exercise Nutrition · Founder of SykerFlex
“Real progress should make your life stronger—not take it over.”
I’m Roland Balogh, a certified Level 3 Personal Trainer, qualified in nutrition for sport and exercise performance. I help people build strength, improve their nutrition and stay consistent—without extreme plans or living in the gym.
My coaching combines structured training, practical nutrition and clear support around your lifestyle and goals.
Online coaching from £99 / month
Coaching plans.
Foundation
£99/ month
A clear structure for people who want expert direction with room to work independently.
- Best for
- Building a reliable foundation
- Check-in
- Monthly progress review
- Personalised training programme
- Calorie and macro targets
- Monthly progress check-in
- Standard coach messaging support
TransformationBest seller
£149/ month
Training and nutrition managed together with weekly feedback, closer accountability and regular adjustments.
- Best for
- Faster structured progress
- Check-in
- Weekly progress review
- Custom training programme
- Full nutrition management
- Weekly progress review and plan updates
- Two technique video reviews each month
- Direct coach messaging support
Elite Coaching
£299/ month
Available — spread your payment
The highest level of access, proactive management and individual coaching support.
- Best for
- Complete high-touch coaching
- 1:1 time
- Weekly 30-minute coaching call
- Everything in Transformation
- Weekly 30-minute one-to-one call
- Unlimited technique reviews and proactive adjustments
- Advanced nutrition strategy and monthly progress report
- Priority weekday WhatsApp support
Every plan is personalised after your consultation. No setup fee · Rolling monthly coaching · Cancel before your next renewal. Klarna is available on Elite Coaching (£299/month) only, subject to eligibility and Klarna terms.
Secure checkout
Encrypted payment · Card details never stored · Klarna available on Elite Coaching only
Powered by
How coaching works
Simple. Personal. Measurable.
- Talk
Understand your starting point
We discuss your goals, experience, schedule and the support you need.
- Plan
Build around real life
Your training and nutrition are shaped around your equipment, habits and availability.
- Train
Follow a clear direction
You know what to do, how to do it and what progress should look like.
- Refine
Adjust as you progress
Regular reviews keep the plan realistic, challenging and moving forward.
Roland’s selection · Vitamins
Everyday support,
carefully selected.
A focused collection of vitamin products for simple, consistent routines. Supplements support a strong foundation—they do not replace good nutrition.
Explore all vitamins
Affiliate disclosure: As an Amazon Associate, SykerFlex may earn from qualifying purchases. Product prices and availability can change. Check suitability with a qualified healthcare professional, especially if you take medication or have a medical condition.
06 / The stronger edit
Ideas built
for real life.
Training, nutrition and honest coaching notes for people who want progress without making fitness their whole life.
Explore every article
Pre-workout can improve some sessions, but the label matters. Here is how I judge caffeine, common ingredients, cost, timing and safety.
Sleep will not replace training or nutrition, but too little can make both harder. Here is a realistic sleep plan for muscle gain and…
Electrolyte powders can be useful for long, hot or very sweaty training, but most ordinary gym sessions do not automatically require one.
Strength and muscle size overlap, but they are not identical. Here is why the numbers may rise before your physique visibly changes.
Two well-planned full-body sessions can build muscle. Here is how I would organise the exercises, weekly volume, effort and progression.
Your scale can rise even when your fat-loss plan is working. Here is what causes daily weight changes and how I recommend tracking the…
07 / Frequently asked
Good questions.
Clear answers.
Everything you need to understand before choosing your coaching plan.
Ask Roland directlyIs online coaching suitable for beginners?+
Yes. Your programme is adapted to your current experience, ability and confidence. Exercises are explained clearly, and progression starts at a level you can manage safely.
What is included in coaching?+
Your exact support depends on the plan you choose. It may include personalised training, calorie and macro targets, progress reviews, technique feedback and direct coach messaging.
How do progress check-ins work?+
You share relevant progress information at the interval included in your plan. Roland reviews what is working, identifies obstacles and adjusts the plan when needed.
Do I need a gym membership?+
No. Your plan can be designed around a fully equipped gym, home equipment or a combination of both. Available equipment is discussed before the programme is created.
Can I cancel monthly coaching?+
Rolling monthly coaching can be cancelled before the next billing date, subject to your plan confirmation and statutory cancellation rights. Full details are available in the cancellation policy.
How are payments handled?+
After your plan is confirmed, you receive a secure Stripe checkout link. SykerFlex does not store your full card details on this website.
What if I have an injury or health condition?+
Tell Roland before starting and share any relevant professional guidance. Coaching can often be adapted, but medical assessment or clearance may be requested where appropriate.