Our programs are designed around the unique lifestyle, health considerations, and wellness challenges many gay men experience, especially as they move into their 30s and beyond. This includes addressing changes in metabolism, body composition, confidence, and community-specific expectations. By focusing on this demographic, we deliver highly personalised, practical strategies that actually match your goals and lived experience.

We've chosen to specialise in delivering the highest level of expertise. Gay men 30+ often struggle with plateaus, hormonal shifts, busy careers, and social pressures around aesthetics. Our coaching is built around understanding these factors deeply. Specialisation allows us to offer tailored guidance—not generic "one-size-fits-all" programs.

Yes. Our programs are entirely online, allowing you to train, track your progress, and communicate with your coach from anywhere in the world. This flexibility ensures you never miss a session due to travel, scheduling, or gym access and that you build self-sufficiency with your fitness.

For many people—especially busy men over 30—online coaching is more effective. Here's why:

Flexibility: Train on your schedule, not a trainer's schedule.

Accountability: Check-ins, progress tracking, and ongoing support, all in our Fitness App —not just 1 hour in the gym, but support 24/7 in your pocket.

Customisation: Programs tailored to your lifestyle, experience level, equipment, and goals. We fit your program to your lifestyle: number of exercise sessions per week, access to equipment, and nutrition strategies, wherever you are.

Consistency: You stay on track even when travelling or switching gyms.

Cost-effective: You receive high-touch coaching without the premium cost of in-gym training. You are not paying for your coaches' time. You are paying for our experience, our proven methods and systems and your custom program.

Our Transformation Program is a 12-week, structured, results-focused online coaching package designed to help you lose fat, build muscle, and feel healthier. It includes personalised training plans, nutrition guidance, progress tracking, and direct coach support. You can purchase this program directly through our website.

The Personal Nutrition Coaching Program is a 12-month, fully customised nutrition program for men who want deeper guidance and strategy. Because every client's needs are different, pricing and the coaching approach vary. You'll begin with a free consultation, where we assess your goals, challenges, schedule, and preferences before designing a personalised plan.

Nutrition is highly individual. A consultation ensures we understand your lifestyle, dieting history, relationship with food, and health considerations. This allows us to set realistic goals and offer a customised plan and price that genuinely fit your needs.

Not necessarily. We design programs based on your available equipment—whether that's a full gym, a home setup, or minimal equipment. You can still make significant progress either way.

You'll have 24/7 communication and support via our Fitness App. This includes messaging, video, voice notes, and scheduled check-ins, depending on your program.

Absolutely. Many of our clients are beginners or restarting after extended breaks. We tailor everything—exercises, intensity, nutrition, and pacing—to your experience and comfort level.

Most clients experience noticeable fat loss, muscle gain, increased confidence, and improved habits within the first 8–12 weeks. Results vary depending on consistency, lifestyle, and starting point, but we guide you every step of the way.

To join the Transformation Program, sign up directly on our website on our services page.

For Personal Nutrition Coaching, book your free consultation to determine your plan and pricing.

We focus on natural and sustainable methods for natural and sustainable results. We know progress is a lifetime process. Our commitment is to teach you sustainable methods so you can implement and keep progressing for the rest of your life. Our coaching style is supportive and motivational. We foster a positive, encouraging environment and are results-oriented, focusing on measurable outcomes and helping you stay on track. We prioritise teaching you the fundamentals of fitness and empower you for long-term progress and long-term health.

All our programs are built on 5 main pillars. 1. Structure, so you have direction and know what to do to achieve your goals and how to complete each task. 2. Accountability. We have strong systems and tools to help you stay on track. 3. Support, so you are never more than 24 hours away from your answers. Learning. We are committed to sharing all the knowledge you need so you become self-sufficient with your fitness. Community, so you are supported and encouraged by people with similar challenges and goals. Each of these areas is covered in your program.

1. Empathy: We specialise in gay guys over 30, as this is the community we know best. We understand and are inspired to support. This allows us to empathise with your specific needs. Empathy is the one skill that sets a coach and a program apart.
2. 100% Tailored to you: Our programs are 100% tailored to you.
3. Flexibility: Our programs are flexible, so you can live your life and learn how to put fitness on top with your other life priorities, no matter what's going on in your life.
4. Proven Systems: We have proven systems to help you stay accountable, give the support you need, and see results.
5. Experience: Our Head Coach, Raul Caja, has more than 30 years of experience in the fitness industry.

• Our Classic Transformation program includes:
• 12-week Custom Training Program
• Progression every 4 weeks
• Access to the TO30 App
• Food tracking feature
• Weekly app check-in 
• Support 24/7
• Guidance course
• Access to the TO30 Community Group
• You can purchase our Meal Plan service and Weekly Video Check-in as add-ons on our website.

Your plan will include the minimum number of weekly sessions you can commit to for the length of the program, and you can add extra sessions to your week at no additional cost. We recommend a minimum of 3 and a maximum of 6 exercise sessions a week to see results.

You will have access to our Fitness App. Here you have a direct messaging feature where you can send text, voice notes, videos, pictures and files. You will also have access to our Group Chat Support. Both of these features are available 24/7. You can also purchase Video Weekly Check-ins as an add-on. Our Fitness App is avalabşie for both iOS and Android.

Yes. Nutrition plays a massive part in your progress and long-term health. We adopt a holistic approach to fitness, including nutrition. At the start of your program, we will set your nutritional goals: your ideal calorie intake and macro breakdown. You will also have a food-tracking feature to record your food intake, so you can assess and make adjustments to hit your nutritional goals consistently. You can also purchase the Meal Plan Service on our website as an add-on.

This is one of the purposes of our Personal Nutrition Coaching program. We help you develop a healthy relationship with food and have the skills needed to manage your activity, sleep, stress and your mindset; essential aspects that play a massive role in your nutrition and general health. Our head coach is a Precision Nutrition Certified Nutrition Coach. You can also purchase our Meal Plan service if you require further structure and inspiration with your nutrition.

We encourage you to focus first on the basics of good health: nutrition, exercise, stress, sleep, and your mindset. Once all these areas are at their best, we can review your specific case and determine whether you need supplements. Our supplement recommendations are based on individual needs and supported by scientific evidence.

We combine structured progress tracking with hands-on coaching to keep you focused, consistent, and supported every step of the way. You'll record your body stats weekly or monthly, depending on your goals, and our app will remind you of tasks so you never miss a task. Our in-app Calendar helps you plan your week with scheduled workouts, cardio sessions, and habits. This kind of planning builds structure, reduces overwhelm, and strengthens your accountability. Each time you complete a task, your coach is notified with the details, allowing them to give timely feedback, support, and adjustments when needed. And if you want an extra layer of accountability, you can add on 1-on-1 video check-ins for deeper, personalised guidance.

We measure my success in different ways: progress photos, body measurements, body weight, and body fat percentage. We also measure your exercise and nutrition compliance. You will be reminded to take your stats weekly or monthly, depending on your goals.

Understanding your limitations is crucial for preventing injuries. Your coach will assess your fitness level, medical history, and any existing injuries to identify potential risks. This information will help them tailor your workouts to your specific needs and avoid exercises that could exacerbate underlying conditions. Our workout also includes mobility and flexibility drills to help you prevent future injuries.

Yes, if you notice any issues with your form or experience any pain or discomfort, let us know. Your coach can suggest modifications or alternative exercises that are safer and more effective. Also, if you are travelling or changing gyms, we can modify your workouts to fit your access to equipment. We know flexibility in your program is key to consistency.

Yes, we gradually increase the intensity and complexity of your workouts to avoid sudden strain, plateaus, and to offer you new learning on practical methods. We change your workouts every 4 weeks.

Your program will include rest and recovery days. We also educate on the importance of adequate sleep and rest days to allow your body to recover and adapt. We suggest paying attention to signs of fatigue or soreness and adjusting your workout intensity accordingly. We will teach you how to change the intensity of your sessions to avoid plateaus and overtraining.

Yes, we understand that everyone's fitness journey is unique, and we can tailor the program to your specific needs. If an exercise is too challenging or uncomfortable, we explore modifications or alternatives that are equally effective but less strenuous.

You will be asked to complete a Health Questionnaire (ParQ) and a written consuştation. This will provide us with your medical history, fitness level, and specific goals or concerns so we can address any issues and tailor the program to your needs.

We have several educational resources in the program, including 'How To Make The Most Of Your Program', which explains how to make the best use of all the tools available. Also, we have a guidance course that guides you not only through your transformation process but also teaches everything you need to know about exercise, nutrition, and mindset.

Yes, as soon as you set up your subscription, we will send you a document called 'Our Promise & Terms and Conditions' via email. You will be asked to read, complete, sign, and return an electronic copy before the end of the first week of your program.

All our programs end automatically at the end of the term. If you wish to renew your subscription, you must inform your coach 7 days before the end of your program. If you have a monthly rolling subscription and you want to cancel, you must inform your coach 7 days before the end of the current billing cycle.

Our 12-week Classic Transformation program costs £350. You can buy it as an add-on to our meal plan service for £297 and get 1 1 Weekly Video check-in for £350. To get 1-on-1 Weekly Video Check-ins, the Meal Plan service is required. All payments are made upfront and processed through Stripe, a worldwide-recognised, secure online payment processing platform.

Yes, you can take advantage of our Referral Scheme. For every client you refer who subscribes to our Transformation Program or Personal Nutrition Coaching, you get a £10 Whole Foods or Amazon voucher.

Yes, we have testimonials and success stories on our website, Instagram, Facebook accounts and our YouTube channel.

Yes, we have been running our Transformation Program for 6 years and our Personal Nutrition Coaching for 2 years. We have proven, structured systems that you will follow to reach your goals. We set 3 non-negotiables with all our clients to ensure they achieve their goals.

1. To 'Keep Clear-Honest Communication' with us so we can celebrate the wins and support them to overcome challenges.
2. To 'Stick to their plan'. When you set a realistic plan and stick to it, your results and motivation reach incredible levels.
3. To 'Enjoy The Journey'. When you know that, when you fall in love with the process, you have consistent satisfaction, increased resilience, you gain focus, discipline, and personal growth, and you get results.

You can visit our website to read more about what we do, our approach, and our services. We can also provide you with case studies or examples of our work upon request to better understand our coaching style and approach.