Train with a purpose.
A strength plan built around your experience, equipment, and schedule. Know what to do, how to progress, and how to make your training time count.
16-week 1:1 coaching for women
Build a stronger body. Feel like yourself again.
Lower body fat, preserve muscle, and build strength with personalized training, nutrition, and accountability. Build self-trust and habits for lifelong health, with a plan that fits your life.
Watch how coaching worksPersonalized strength, nutrition, and accountability.
Build strengthFeel confidentCreate lasting habits
Why choose Hercules Bates Coaching?
Lose body fat. Keep your strength.
My focus is fat loss while preserving muscle and helping you build strength. We work on changing your body composition: how much of your body is fat and how much is lean tissue. Body recomposition often means losing fat and building muscle over time.
We look at progress beyond scale weight, including your strength, measurements, and how your clothes fit. When work, family, and everyone else's needs come first, your plan needs to make room for you, too.
Understand how to fuel your body.
Personalized nutrition targets and guidance that help you build balanced meals, manage portions, and make choices with more confidence.
Have support when life happens.
Regular check-ins, feedback, and adjustments help you follow through, learn from difficult weeks, and move beyond starting over every Monday.
Your 16-week coaching experience includes a personalized training plan, nutrition guidance, weekly check-ins, a monthly coaching call, and communication through the coaching app. We review your progress together and adjust your plan when needed.
Women making room for themselves
Real people. Meaningful progress.
These clients brought commitment to the process. Coaching gave them structure and support along the way.
Individual results vary. Photos reflect different coaching periods and do not promise a specific result within 16 weeks.
Explore the Toned Body Reset →
Meet your coach
I'm Hercules.
We're in this together.
I haven't always been in shape. After high school, a full-time job and everyday responsibilities pushed my health aside. In 2015, as I prepared to become a dad, I wanted to rebuild my confidence and be strong enough to keep up with my family. That was my reason to start again.
Through coaching women, I've learned how much it matters to feel heard and have a clear plan. My role is to help you build strength, understand your nutrition, and practice habits that support the life you want.
We'll work toward changes you can see and skills you can keep: confidence in the gym, more informed food choices, and trust in your ability to follow through.
“I don't expect perfection. I expect teamwork.”
Your next chapter
Your health deserves a place in your life.
See how the Toned Body Reset brings training, nutrition, and support together to help you build a stronger body and lasting confidence.
Watch how coaching works
Your self-guided strength plan
Your home. Your dumbbells.
A plan to follow.
Looking for a structured program you can follow on your own? The 12-Week Toned Body Sculpt gives you a clear path to build strength, develop muscle, and create a consistent routine from the comfort of home.
- 3 workouts per week · 30–40 minutes each
- Dumbbell-based training, at home or in the gym
- Exercise demonstrations, sets, reps, and progression guidance
Self-guided digital download. Personalized coaching is available separately.
A free nutrition e-book
Make eating well fit
your busy life.
Start with Navigating Nutrition for Busy Adults. Explore nutrition basics, balanced plates, practical meal ideas, and planning tips you can use in your everyday routine.
Get My Free Nutrition E-bookEnter your email and I’ll send you the download link. You can also choose to join the HBC newsletter.
Prefer nutrition tailored to you? Explore personalized nutrition guides and macros.
