Individual Design (ID) is an assessment based training program based on your goals and outcomes. It involves going down the extent of your history, your present capabilities, your future outcomes and any changes in your function. We are not modifying things to your requirement, we are building them from scratch. Think of it as a recipe built for you from scratch keeping in mind your sensitivities and your preferences. Things that influence your training—your previous participation in sport or movement, your injuries, whether you’ve ever been coached before or not, whether you have any injuries, what are your present physical capabilities (via movement screen + fitness assessments for strength and capability), are your fueling and nutrition strategies in line with your goals, what is the most prioritised aspect of your life, what does your day look like? What does your life and function look like? We work together on how to truly incorporate fitness as a part of your life. Other training programs may get you results for certain, but ID will change the way you approach your fitness, and to some extent life.

Personal Training includes having a coach present during every session. It is recommended for individuals that are new to training or have specific concerns that require them to be watched every single session. We offer ‘Online Personal Training’ to individuals in specific cases. For this please reach out to Vidur directly. Individual Design is remote coaching. The program is 100% personalised and you are performing at your own time and meet your coach weekly/bi-weekly or monthly basis your plan. The coaching takes place through an app where your training program is uploaded with lifestyle prescriptions for you. You can communicate with your coach via the app and upload videos etc. for further exercise related feedback. We encourage you to take videos of movements and submit them for feedback.

Post the initial consultation and assessment your customised training and nutrition protocols will be delivered to you on the app. The app will also have video tutorials and instructions on tempos (covered in the ID handbook). You will perform the daily training on your own and upload videos for feedback and inputs—these may be prescribed directly by Vidur for specific movements. Upload your training and nutrition daily and submit videos on the app to get coached weekly. Based on your subscription you will be meeting with Vidur (weekly/bi-weekly/monthly) to make adjustments, discuss training and nutrition and personal fitness during your ongoing consultation.

If you have clearance from the respective professional in that field, yes you can. ID will be a part of your road to recovery and a healthier life, not the only component. If you’re still in doubt, let’s communicate and discuss what it could look like for you.

16+. For individuals under the age of 18 we have a different intake process, so please specify that at the time of applying/reaching out.

This is case specific. If the individual has been training under us for long enough (at least 12 months) and has been cleared by their medical professional, then yes, otherwise it is best to apply working with us post pregnancy.

If you are serious about working on your health and putting in the work, you are fit to start. Intention and action is the most important aspect of working on personal fitness, fitness is built over the course of life.

Under the OPEX system of training we specialise in working on individualised functional fitness. Be it general fitness, look good, play a sport; we are equipped to train you for it. In addition to the above we also have deep experience in the sport of Crossfit/cross-functional training and how to help you get better at it if that is a goal of yours.

No supplementation. Equipment is recommended but not a must to begin. If you are a novice, you can benefit from training without equipment as well, but eventually you will need access to some equipment. For this you can check the recommended equipment list We do recommend having a tripod and phone camera available during training to record and upload videos to the coaching app for form corrections, feedback analysis and adjustments in your training program. This helps you improve at a better rate.

Depending on what package you sign up for you will get access to: Vidur as your coach and mentor Initial Consult + Assessment & Ongoing Assessments Individualised Training Program in the gym and during travel Weekly, bi-weekly or monthly consult/call with Vidur based on what you signed up for Weekly, bi-weekly or monthly consult/call with Vidur based on what you signed up for Coach Rx app to track training and lifestyle Form analysis and coaching for movements uploaded to Coach Rx Lifestyle & nutrition coaching and prescriptions Personal fitness education and knowledge

Post signing up, the onboarding process takes 3-5 working days depending on your availability and mine. This includes initial consults, movement assessments, lifestyle assessments and strength assessments before you actually begin your training protocol.

There is a 4-5 stage process for all new clients - Initial Consult (to assess training history, beliefs, values, priorities and life) Body assessment (to identify current lifestyle practices and body fat percentage - this requires access to an InBody machine), Movement screen (to assess movement discrepancies and limitations in physical movement) and Work test (to check base level aerobic fitness). In addition for intermediate and advanced trainees we might even assess other strength and energy system metrics - especially if they have a sport specific pursuit or outcome they may be participating in.

We have worked with a lot of beginners in our system and they’ve had some great outcomes. Initially, you may opt for personal training online as well. Please mention this during our free consultation call.

Travel is a part of life. If you plan ahead and comply, you will continue to improve.

Yes. In fact this may help you improve at other sporting abilities and we can program things specific to that for your training and lifestyle for you to Thrive.

We do not have a money back scheme.

Depending on the goal and outcome, this can look different for each individual. But we recommend 3-4x a week of resistance training in a structured manner. We recommend moving every single day. This could simply be a walk. Your program will be designed with your Vidur keeping in mind your requirements and availability.

Fueling strategies pre training depend on the individual. The general prescription would be a smaller but complete meal with some gap before training. This could look like some protein + fat like eggs, a fruit for carbohydrates.

Cardio is great and we love it for better aerobic health (breathing), and better heart health. However resistance training is a must for improving skeletal muscle mass, bone density and health, and retaining muscular function and athleticism and slow down the process of losing motor function. Other benefits may include leanness, looking great and feeling stronger overall and being less prone to injuries. If you are an athlete or looking to participate in a sporting endeavour, a mix of resistance training and cardio is HIGHLY recommended.

Work with me and we can dig a little deeper. Individual Design addresses lifestyle issues that prevent lack of adequate energy to perform daily tasks. So a good starting place could be working on the goal of improving energy and cognition. In case the lifestyle strategies are not something you respond to, I would recommend consulting a physician and check for any discrepancies in lab tests.

Individual Design is a full stack service for personalised fitness. Nutrition is a very important part of it. We do not provide fixed or templated meal plans but we educate you and teach you to design your own nutrition program as a part of our overall program based on your capabilities and outcomes. If that means you require a meal plan as well, we will help you build one.

Depending on what particular metric we are working towards, we like to track it on our coaching app—Coach Rx. This will have access to your training and lifestyle protocols and we will track outcomes on this as well.

You will communicate with us via the Coach Rx messaging app or WhatsApp. Consults will be on the basis of the plan you signed up for (weekly, bi-weekly or monthly), but you can reach out to us at any point and we will get back within 24 hours. We check in/touch base via the app at least once a week.

Everything in moderation. Yes, you can eat the foods you enjoy. Remember that one meal will not make it or break it. Moderation can lead to longer term fulfilment and sustainability. This is relative and can be discussed further to fit your needs following your discussion with Vidur.

Whether you have a nagging injury from the past or a new issue pops up, your coach will make sure you are training safely and as pain free as possible. We can program recovery workouts and recommend lifestyle practices that promote healing, and incorporate movements to work around your injuries and strengthen you over time. There is almost always a way to keep moving safely, and we will guide you through the process so you won’t have to guess how to modify workouts on your own. Incase of serious injuries, the recommendation is to work with a medical professional for recovery while adjusting your training to what you are capable of at that time.

We all go through ups and downs with motivation. Discipline can also fluctuate and it is natural. Before giving a yes or no answer, we’d benefit from getting to the root cause of what is causing the lack of motivation. A lot of times the lack of intent and alignment in what we want vs what we to do leads to the symptom of not being disciplined. In ID we do our best to work on this.

Vidur is committed to forming deep and lasting relationships with his clients. The minimum commitment is three months, though typically clients will stay on much longer, and discounts are available for longer durations. Vidur is ready to meet your needs both now and as they evolve.

The first step is to request a free consultation to make sure individual design is a good fit. Post that Vidur will take you through the process of onboarding. You can book your call by scrolling to the bottom of the page.