I'm a High Performance Health Coach in Ghent and I built an app. Coach Timon runs on the same rules I use with my one-on-one clients and adjusts your training, nutrition, lifestyle and sleep to your own data every week. This is why I built it, who it's for and what it costs.
Why build another app when your phone is already full of them?
I've used a lot of apps myself, for training, for food, for sleep. Every one of them missed something, and none of them fit my philosophy: staying healthy for life. So I decided to build my own.
Most of what you need to improve your health is already online, for free. What people miss are the links between their training, their food, their sleep and the rest of their life, plus someone who keeps adjusting all of it as their data comes in. I do that every day with my clients. Coach Timon is how I do it for a lot more people, on the same rules, at a price most people can fit in.
A common model in online coaching asks a high fee every month for a training plan and a meal plan. Plenty of good coaches work that way and plenty of people get results from it. I just didn't want to run that model myself. Most of the information in a plan like that is free online, and I'd rather put my time into the part that's hard to find.
What's hard to find are the missing links. How a short night should change your training week, for example. Across 69 studies, losing sleep cut physical performance by about 7.5 percent on average. Sleep shows up in your diet results too. In a small trial, people on the same diet who had 5.5 hours in bed instead of 8.5 lost less than half as much fat (0.6 against 1.4 kilos) and more lean mass.
None of it is rocket science. It just has to be clear enough to act on, week after week.
Source: Craven et al.1 2022, Sports Medicine · Nedeltcheva et al.2 2010, Annals of Internal Medicine
Want your training and nutrition to adjust to your own data every week? That is what I am building an app for. Join the waiting list
In 2017 I lost my brother, Florian. The years after were the hardest of my life. I went through depression, addiction and eating disorders, and it took me a long time to find my way back.
That way back was slow. I lost more than 25 kilos on it, and I learned that training, nutrition, sleep and daily habits keep pushing on each other. Fix one, leave the rest, and it doesn't hold.
I'm a historian by training, so I went looking for the sources. I have seven years of hands-on experience, three of them in personal training, and I've guided more than 25 people to a lasting transformation.
My company, FD96 BV, is a tribute to Florian.
Coach Timon builds your training program and your daily targets from a short intake. Then it adjusts both every week to your own data: your trend weight, the sets you log, your weekly check-in, and the steps and sleep from your wearable.
Every change follows a fixed rule. An AI never writes your plan. The rules are the ones I use with my own clients: how your targets are calculated, how fast they're allowed to move, when training steps up and when it backs off. Each week you see which rule moved your plan and why.
Your calories, for example, only change when your trend calls for it, in small steps, and they never go below your basal metabolic rate. Hit the top of your rep range at your target RIR and the weight goes up the next week. When your recovery scores stay low, the system plans a lighter week. If some of those words are new to you, I explained every one of them in the training and nutrition terms behind Coach Timon.
Most people's RIR guesses land pretty close. In a review of 12 studies, people underestimated the reps they had left by about one on average.
Source: Halperin et al.3 2022, Sports Medicine
I built the rules on hundreds of scientific papers, several certifications and the knowledge of top-tier industry experts. I've also been coached by some of Belgium's top coaches and worked with them, and a lot of what I picked up there is in the system too.
The app runs on the same rules I use with my clients, the rules behind more than 25 transformations.
You want to improve your health and you want to know why each step works. You train in a gym or you have the equipment to follow a strength program.
New to the gym? Every exercise has a demo video, every session has a warm-up built in, and there's a ready-made alternative for every exercise in case a movement doesn't work for you yet. Been lifting for years? The app takes over the parts most people run on feel. Next week's weights and reps come from what you logged, and your nutrition targets follow your trend weight.
You decide how much you log. Weighing in each morning and logging your food are optional and highly recommended. In a review of 22 studies, people who kept track of their food, their weight or their activity consistently did better on their weight goals, although the review rated the evidence as weak.
If you have a history of eating disorders, are pregnant or have a medical condition, the intake refers you to personal guidance. In those situations a person needs to make the decisions.
Source: Burke et al.4 2011, Journal of the American Dietetic Association
Every feature is in every plan and there are no hidden costs. You choose between a monthly plan, six months or twelve months, and every plan starts with two weeks free. The pricing is on the app page.
On the monthly plan: not satisfied after your first month? You get that first month refunded in full. The refund applies to the monthly plan only.
The closed beta starts on 1 November 2026, free for the first 30 people who sign up for it. The date of the official launch will be announced. One week before that launch, the waiting list gets first access to 100 founding spots with lifetime access, paid once. Joining the waiting list costs nothing.
Some people want me personally. Someone who builds everything around their competition calendar, reads their check-in every week and looks back with them on a video call every four weeks. That's High Performance 1:1 Health Coaching: minimum 12 weeks, on application only. I work with a maximum of ten people at a time, and the app is included at no extra cost. Everything about it is on the coaching page.
For most people the app does the job. You guide yourself and the rules do the steering. Want to see that with your own data? The waiting list is where it starts.
Most of the information you need to improve your health is free online. What people miss are the links between training, nutrition, sleep and daily life, and someone who keeps adjusting them to their data. Coach Timon does that every week, on the same rules I use with my one-on-one clients.
No. Every change follows a fixed rule built on scientific research and on the method I use with my clients. Each week you see which rule moved your plan and why.
Yes. Every exercise has a demo video, every session has a warm-up built in and every exercise has a ready-made alternative. Been training for years? Next week's weights and reps follow what you logged.
Every feature is in every plan and every plan starts with two weeks free. You choose between a monthly plan, six months or twelve months; the prices are on the app page. On the monthly plan you get your first month refunded in full if you're not satisfied.
In the app you guide yourself and the rules do the steering. High Performance 1:1 Health Coaching is me personally, for a maximum of ten people at a time, minimum 12 weeks, on application only. The app is included.
Timon offers High Performance 1:1 Health Coaching, wherever you live. Coaching clients can also train with him in person in Ghent, Belgium.
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Every number in this article was checked against the original publication.
This article is information, not medical advice. If you have symptoms, are pregnant or take medication, talk to your doctor before changing anything.
A personal trainer usually guides one side of your health: training. A personal coach covers all four building blocks: training, nutrition, lifestyle and sleep. Because most of the result happens outside the gym, in the structure of your week.
Read the article
Reps in reserve, double progression, trend weight, basal metabolic rate. These are the words behind your plan in Coach Timon. Here's what each one means, why it matters and what the app does with it, in plain language.
Read the articleYou log, the app reads your trend and moves your targets every week. Training, nutrition, lifestyle and sleep in one plan. On the waiting list you hear first when it opens.
