Starting point
Lucas had trained on his own for years and said he was not seeing the progress he wanted.
SPORTS COACHING · ONLINE
Your effort deserves direction.
Already training but feel you are not progressing? I organise your training in the app, review your check-ins and adapt the plan to your routine. For fat loss, muscle growth or body recomposition.
Create your Portal account and complete your details and consents. Registration does not confirm enrolment.
Master’s degree in Physical Education Individual plan · direct coaching with me
A REAL EXPERIENCE
What changed for someone who already trained.
Lucas had trained for years but felt he was not progressing. He describes what he noticed during coaching.
“I felt a huge difference in my energy, more drive during workouts and more strength.”
Individual experience. Results vary.
Explore the story behind the testimonial
Guidance put into practice
“following your training and nutrition recommendations”
What Lucas noticed
“My posture improved, my strength development improved”
Context and translated excerpts from Lucas Maruyama’s original testimonial in Portuguese. Individual experience; results vary.
REAL PROGRESS · COACHING ARCHIVE
Behind every change,
an individual story.
INDIVIDUAL COACHING
Renato went from over 100 kg to 90.20 kg.
Renato sent me the records and thanked me for the guidance. The weights are self-reported, and the photos do not show how long it took.
01
Before: over 100 kg, by his own account.
02
After: 90.20 kg, in the record he sent me.
03
Explore the coaching What he wrote to me: “Thank you for guiding me” (translated from Portuguese).
YOUR GOAL.
YOUR ROUTINE.
YOUR STARTING POINT.
YOUR ROUTINE.
YOUR STARTING POINT.
FOR PEOPLE WITH DEMANDING ROUTINES
You train. But do you feel stuck?
When your effort is not reflected in the progress you want, repeating the same plan can leave questions. I consider your goal, history, available time and equipment to organise the next step.
- Clarity on what to train and how to progress.
- Guidance to improve technique and consistency.
- A plan that adapts as your routine changes.
THE ELTON FILHO APPROACH
From the first conversation to ongoing support.
Your starting point, your plan, check-ins and adjustments. Each step guides the next.
Physical and postural assessment
You send your measurements and photos; I analyse them and explain what we will work on.
Nutrition guidance
As a PDF, with food options, adapted to your routine and the food of your country.
Training in the app
Your workouts arrive in the app with a video for each exercise.
Close support
I read every workout and your feedback in the app, every day. Each week, at the Sunday check-in, we review and adjust the plan. You send me the video of the exercise and I correct your technique. And whenever you need, we talk on WhatsApp.
YOUR COACHING IN PRACTICE
Know what to do. Have someone to turn to.
A plan to follow, records to track and guidance for the next step.
Training built for you
Exercises and progression tailored to you, with supporting videos in the training app.
Personal dossier
Your starting point, guidance and coaching records brought together for reference, as defined in your individual proposal.
Focused check-in
You record what you completed and any difficulties. Each week, at the Sunday check-in, we review and adjust the plan.
From your plan to the next adjustment.
Explore three stages of the same coaching example.
- PlanningAn organised week to put into practice.
- FeedbackA response to what happened.
- ProgressRecords that guide the next step.
ENTIRELY FICTIONAL CASE · SIMULATED DATA
Week 1: from plan to log.
Three 40-minute windows at the gym.
Monday
18h30Session A
Lower body
Completed: 38 min
Wednesday
18h30Session B
Upper body
Not completed
Friday
18h30Session C
Full body
Completed: 40 min
2 of 3Sessions completed
78 minTime logged
Session B missed due to overtime at work. Exercise sheet defined individually.
A response to what happened.
Two weeks, side by side.
| Records | Week 1 | Week 2 |
|---|---|---|
| Sessions completed | 2 of 3 | 3 of 3 |
| Time logged | 78 min | 119 min |
| Schedule conflicts | 1 | 0 |
One more session completed in the example. Two weeks do not establish physical gains or the cause of the difference.
An organisational example, not an individual training plan or a client result. Materials, channels, frequency and timelines follow the individual proposal.
Complete your registration in the Portal. If you need help, contact me on WhatsApp.
Request my assessmentABOUT ELTON
Meet the person guiding each stage.
“My job is to cut through the noise, organise decisions and make your plan work in real life.”
ELTON FILHO
I am a personal trainer and specialist in exercise physiology, with a master’s degree in Physical Education and a postgraduate degree in Personal Training and Sports Nutrition. I build your training around your assessment, goal and the routine you can maintain.
I prepare your plan, review your check-ins and explain the adjustments. You understand what to do and contribute to decisions through your records, questions and feedback.
- BASED IN
- Portugal
- SERVICE
- Online · Portuguese / Spanish / English
EDUCATION AND SPECIALIZATIONS
Knowledge that guides your coaching.
ACADEMIC EDUCATION
Master’s degree in Physical Education
Specialist in Exercise Physiology applied to Resistance Training and Personal Training
Postgraduate degree in Personal Training and Sports Nutrition
COURSES AND CERTIFICATIONS
See the 5 courses and certifications
- 01
Menno Henselmans
Henselmans PT Course
Hypertrophy, fat loss and online coaching.
- 02
NSCA
Certified Strength and Conditioning Specialist (CSCS)
Strength training, conditioning and athletic preparation.
- 03
EXOS
Performance Specialist (XPS)
Assessment, movement and individualized planning.
- 04
NASM
Corrective Exercise Specialization (CES)
Movement assessment and exercise adaptation.
- 05
Precision Nutrition
Level 1 Nutrition Coaching Certification
Nutrition, habit change and client adherence.
YOUR CIRCUMSTANCES, YOUR DECISION
Coaching for your routine.
A good fit if you...
- want a plan adapted to your routine;
- are willing to record and share how things are going;
- value consistency and professional guidance;
- are willing to do the basics well.
To get the most from your coaching:
- make time to train regularly;
- allow time to assess your response to the plan;
- share questions and difficulties at check-ins;
- work with your coach on adjustments.
FREQUENTLY ASKED QUESTIONS
Before you take the first step.
01Do I need to train at a gym?+
No. Your plan considers where you train, the equipment available and the time you can set aside. If you travel or your routine changes, let me know so we can adjust the programme.
02Is coaching suitable for beginners?+
Yes. Your assessment establishes your starting point. Technique, volume, intensity and progression are adapted to your level.
03How does ongoing support work?+
You log each workout and your feedback in the app, and I read them every day. Each week, at the Sunday check-in, we review and adjust the plan. To correct your technique, you send me the video of the exercise. Whenever you need, we talk on WhatsApp.
04Does coaching include nutrition?+
Yes. Nutrition guidance is part of the coaching and is adapted to your routine and the food of the country where you live. Clinical cases are handled by a doctor or nutritionist.
05How do I start coaching?+
Create your Portal account and complete your details and consents. I review your goal and explain the next step and your individual proposal. Before training begins, you receive the full intake questionnaire and instructions for the assessment records, including measurements and photos where relevant, through a private channel. If you need help, contact me on WhatsApp. Registration does not confirm enrolment.
06What does it cost?+
The price is individual and I share it after the initial assessment, in your country's currency. Plans run for 3, 6 or 12 months. Send me ASSESSMENT on WhatsApp and I reply within 24 hours.
YOUR NEXT STEP
Start with clarity. Train with direction.
Tell me your goal and how training fits into your week. I explain how the coaching works and your individual proposal. You decide whether to start.