Training built for your life and goals
Exercises, volume, progression, and schedule are tailored to your equipment, experience, and week.
Online Coaching and 1-on-1
Hybrid coaching that follows you through the whole week.
The in-person session is stronger when it plugs into programming, check-ins, nutrition, direct support, and progress tracking. That is the Costa Fitness coaching model now.
2 quick questions
1 personal follow-up from Bernardo
1 personal follow-up from Bernardo
Start with a conversation
You do not need to complete an intake to ask about coaching.
Tell Lumen what you want help with and what has been getting in the way. Bernardo will follow up personally, answer your questions, and explain the next step if the fit makes sense.
No application wall
No checkout before a real conversation
No checkout before a real conversation
Online coaching includes.
The offer is built around clear expectations: what you get, how check-ins work, what is tracked, and where in-person sessions can support the online plan.
Unlimited add-on sessions
In-person sessions can be added when hands-on work makes sense. No random package pressure.
Weekly video check-ins
Progress, form, questions, and execution are reviewed so you know exactly what to do next.
Progress tracking that matters
Weights, reps, photos, notes, and metrics turn into real coaching decisions.
Direct messaging support
Ask questions, send clips, and get context between formal check-ins.
Sustainable nutrition guidance
Clear food structure and adjustments that support progress without making the process fragile.
Pick the coaching path that fits your goal.
Each path points into the same Costa Fitness/MesoForge standard: clear intake, structured training, nutrition direction, and weekly review.
The client-side MesoForge flow.
A conversation establishes the first layer of context. If coaching fits, the deeper intake and MesoForge setup happen after Bernardo has spoken with you.
Client dashboard preview Weekly cockpit
Progress, readiness, and check-in rhythm in one view.
Trend review
Training and bodyweight signals without spreadsheet hunting.
Coach follow-up
Review notes become the next message and action.
Talk
Answer two quick questions and tell me where Bernardo should reach you.
Understand
Bernardo follows up, hears what is actually happening, and decides whether coaching fits.
Build
If you move forward, your training and nutrition structure is built inside MesoForge.
Adjust
Check-ins turn progress data into the next decision instead of vague encouragement.
A small first step
Ask about coaching without applying for anything.
Two multiple-choice answers give Bernardo enough context to start. Add your email or phone, and he will take it from there.
No intake, payment, or commitment is required to ask a question.
Included with online coaching
Exclusive dashboard access through MesoForge.
Once you are accepted, I set up your permanent private dashboard. Your program, workout log, check-ins, nutrition, and coaching updates stay in one place, and you keep the same link as your training history builds.
M
MesoForge Client Dashboard Demo client - sample data
Anchor habits
Water, steps, sleep window, and weekly check-in are visible before the work starts.
Training program Machine-based PPL - shoulder mobility focus
W1W2W3W4W5 DeloadW6
Coach focus Week 4: Peak volume (1 RIR)
Legs A
Logged May 25Client logged21/21 sets
Rest after each set
1:30 Checking off a set starts the timer automatically.
Progress trends Signals, not guesswork.
Bodyweight 184.6 -1.2 lb
Training 92% 6/6 sessions
Nutrition 88% 1 miss
Workout volume
Logged working sets, bodyweight, adherence, and photo checks are reviewed together.
Weekly check-in Review the week before the next move.
All sessions completed. Hack squat feels smoother after stance change.
Late work nights made the final meal harder twice this week.
FrontSideBackVideo
Daily total 2,350 / 2,740
Plan adherence: 3/4 meals
Coach updates Your next move is visible.
May 25 - Week 4 response
Leg day is progressing. Keep the load stable, earn one more rep, and send the hack squat clip before the next lower session.
Talk to BernardoKeep the load. Add one rep before increasing weight next week.
Send hack squat set two or three so the setup can be checked.
Photos, weight trend, and logged sets become the next adjustment.
Process before promises.
Costa Fitness can explain how coaching is organized, what information shapes decisions, and how feedback is reviewed. No specific physique, body-composition change, or competitive result is promised.