Online Personal Training


Online Personal Training

With our online personal training service, you get access to top quality coaching without having to join a new gym, or travel for hours just to find the right trainer for you. Routines are tailored to your needs (strength, size, fat-loss, general health & cardio etc.), emails/phone/skype calls answer your questions, and feedback on your uploaded videos ensure that you are moving safely and, most importantly, improving! Take a look at our Body Composition or Strength Programmes Below!

Lose Fat – Get Strong – Regain Mobility

Feel Great!

 

Our body composition packages start with a general 4 week introductory & mobility program designed to make sure you know how to exercise and eat so you aren’t getting stuck further down the road. You’ll also begin exercising and dieting, and learning what works for you. You then progress to stricter dieting and HIIT routines, but will have more flexibility in how you get in shape and will understand better what foods work for you. This is a LIFESTYLE program, not a 5 day flash diet, so please make sure you are ready to start making changes when you sign up. To find out more about the program keep reading below, or get in touch!

We have both 4 week programmes and 12 week transformation packages, bundles including supplements, and online strength training packages. For more information and to to ask any questions get in touch HERE!

Our strength programs are tailored to your needs (which can include bodybuilding) but will have a greater emphasis on making the most out of your time in the gym, improving recovery, and (for intermediate-advanced athletes) understanding how exercise selection and periodization can be used to push past strength/performance plateaus. 

521 - Online Personal Training & HIIT Routines

If You Have Any Questions, LET US KNOW!
(There’s no obligation and we promise to be nice!)

 

Online Body Composition & Coaching:

This is our no BS system of health and weight loss. When you sign up, you’ll be able to download your introductory questionnaire. This will allow us to construct an effective plan tailored to your needs and goals. After this, you’ll receive a overview guide, an exercise guide, a diet guide, and a motivation guide. This will take some time to go through and allow you to prepare for the diet (emptying your cupboards of junk food, checking the exercises, buy any foods you need, etc.). Our transformation course is broken into 6 stages, which allow for proper progression (as opposed to shock dieting and then gaining back all the weight lost). The stages are:

 

1. Mobility and Technique Work: This will begin with basic stretching and dieting principles, as well as some motivation and stress reduction work. This lasts 2 weeks and will ensure you have the foundation necessary to start exercising and help you to get a better feel for how your body is doing. You’ll learn how to tell what muscles are tight and how to improve this.

2&3. Exercise and Diet Work: This the point where you really start moving in the right direction. You’ll now begin your HIIT progressions, your dieting protocols, and your lifestyle changes. This lasts 5 weeks and, if you adhere to the program guidelines, will bring about substantial changes in your health, how you look, and most importantly how you feel!

4, 5 &6. Advanced Training and Diets: This is the point where we can pick a direction. At this stage you’ll have a good grasp of your nutritional needs and how to exercise. You’ll also know that you have the metal to see the program through. If you’ve reached this stage it means THE BIGGEST possible win of all is yours! YOU ARE IN CONTROL. Now you can decide if you’d like to be more athletic and tailor your routine and diet to improving sports performance. We can help develop nutritional/exercise strategies if you feel it necessary to lose more weight, OR we can help you redesign your routine so that you develop muscles and muscle tone (which can help with getting the desired figure).

 

The one month plan is stage 1 and 2, and the transformation is a 3 month package that includes stages 3, 4 and 5. Stage 6 is a continuation plan for those who really want to understand how their body works and who want to progress in their athleticism (for sports, crossfit, or weightlifting). It is also for those who need longer on the programme to get to where they want to be (12 weeks is enough time for a NET loss of about 10kg of fat). 

A combination of stretching, weightlifting, mobility work, and calisthenics will be used to develop your desired area. This combination can be tailored to your preferences, and will allow you to train in a way that ensures you are improving in the areas you want. ALL programmes will involve you getting stronger! This does not mean bigger muscles (unless that’s your goal), it means a healthier body. Adjustments (made based on your weekly discussions and feedback) ensure continued progress and that as your health evolves, so does your diet and exercise plan. Factor in the weekly Skype check up and the video feedback, and you have a very potent and extremely cost-effective way to get healthy. Take a look at what the 4 week and transformation package include below. 

 

When you SIGN UP, you’ll get your full introductory package which includes:

 

Introductory Package Includes

INTRODUCTORY QUESTIONNAIRE: Your introductory questionnaire that ensures you’re getting a program that is right for you, and that any adjustments that need to be made are made.

STAGES 1 & 2: This is the first 4 weeks of the programme which will allow you to learn how to exercise and diet properly, and begin to make healthy weight loss.

EXERCISE GUIDE: a full breakdown of how to do the exercises including videos, a list of common mistakes, and tips!

PROGRAM GUIDE: a complete guide to our weight loss plan including what to expect, how to get the most out of the program, how to maintain progress, and how to enjoy it!

DIET GUIDE: the diet guide is not just comprehensive, it’s exhaustive. Everything you need to know INCLUDING a list of easy recipes to ensure your transition to healthy eating is as smooth as possible, as well as providing a breakdown of a “prep session” so you know how to minimize the amount of time spent cooking.

MOTIVATION GUIDE: This is our guide to ensure you feel good about all that is happening, minimize slip-ups, and help you not to waste time focusing on any mistakes, in essence allowing you to look forward to each to challenge.

YOUR FULL PERSONALIZED ROUTINE: An absolutely exceptional exercise plan, that eases you in to a new exercise routine instead of shocking you and depleting your energy. We look to make sure that you build the momentum that leaves always wanting to do a little more.

SAMPLE MEAL PLAN: This will give you an idea of what a week on the program could be like, and how easy it is to do!

MINDSET/MOTIVATION GUIDEMindset and emotional baggage is probably the most overlooked aspect of healthy weight loss. It helps you to remember that you’re already perfectly okay and that your goal is to look after your body and feel better in your body. 

 

An initial assessment is provided free of charge to discuss your goals, and look at any mobility issues / a-symmetries that may be present. After this, a 4 – 16 week plan can be developed that will include stretching and basic movement patterns to help alleviate a-symmetries.

 

Areas covered include:

⊗ Body composition

⊗ General fitness

⊗ Cardio health

⊗ Muscle Building

⊗ Relative Strength (increasing strength without increasing bodyweight)

⊗ Speed and Dynamic mobility (can be tailored to sport specific needs)

⊗ Postural issues (Kyphosis, Lordosis, Forward Head Posture)

 

Or to sign up for a free assessment, contact us HERE!

 

*Each Basic Package includes:

• Your introductory questionnaire to asses training history, lifestyle factors, dietary habits, and short-medium term goals, as well as a follow up call (via Skype) to ensure you have the plan that’s right for you.

• A tailored training plan that allows you to progress safely, becoming more challenging as the weeks continue to keep you progressing. Your training plan will also allow for exercise preference AND give guidance on exercise technique.

• A nutritional guide and diet plan to help you understand how to balance your diet so that you’re in control, as well as specific, personalized recommendations based on your feedback so that you’re definitely moving in the right direction!

• A once a week Q&A call, which will allow you to ask questions about how to best perform training or ensure your diet is on the right track and to keep you motivated!

 

Get in shape with a WDFPF National, European, and World Powerlifting Champion with over 15 years of training experience, and who is qualified in Nutritional Therapy.

 

 

Online Strength Training & Coaching:

Strength Training & Coaching is a service directed at those interested in getting STRONG and FIT! This can be anyone from powerlifters who compete or are looking to compete at a national level to people who just want to look like they REALLY workout (not just gym texting). It can also apply to athletes who compete in sports with a high strength requirement (such as rugby, BJJ, or Ultimate Frisbee – just kidding). Oh, and this isn’t just for guys! Given that weightlifting has finally caught on for women (it’s about time!!!), we’re delighted to tell you those curves you’ve always wanted are earned with sweat, and we can help with that! 

This training will take into account training experience and training loads (i.e. off-season/pre-season/post-season training/general strength needs), strength requirements and goals (i.e. explosiveness, speed, etc.), mobility limitations and weaknesses. The emphasis here will be lifting well, lifting heavier, feeling stronger. This will help your body composition, though that isn’t our priority… it’s just a nice bonus!

Adjustments (made based on your weekly discussions and feedback) ensure continued progress and that as your strength evolves, so does your diet and exercise plan. Factor in the weekly Skype check up and the video feedback, and you have a very potent and extremely cost-effective way to get strong.

For anyone interested in strength training & coaching, we recommend a base level of training experience (at least 2 months of regular exercise prior to beginning and at least a combined year of training), otherwise it’s safer to start with the introductory programme mentioned above and progress from there! If you feel ready to get straight to strength training, here’s what you’ll get…

 

Strength Training Package Includes

INTRODUCTORY QUESTIONNAIRE: Your introductory questionnaire that ensures you’re getting a program that is right for you, and that any adjustments that need to be made are made. If you’re looking for hypertrophy, you’ll get a separate meal plan specific to building muscle that includes meals times and a supplement guide.

INTRODUCTORY VIDEO ASSESSMENT: In our introductory video assessment, we’ll look at your lifting mechanics in the big 3 lifts and, if necessary, follow up with any additional questions about your supplementary exercises. This will allow us to create a very individualized routine that targets your specific weaknesses.

EXERCISE REGRESSION GUIDE: a full breakdown of how to do regress the big 3, including a list of common mistakes and tips to help you get started!

PROGRAM GUIDE: a guide to our strength training program including what to expect, how to get the most out of the program, how to maintain progress, and how to enjoy it!

VIDEO FEEDBACK: This is incredibly important for those looking to develop strength. Be able to lift heavy means you not only have to be able to generate a lot of force, it also means you have to be able to apply that force to the bar! That means understanding fundamental components of lifting and being able to adapt your technique to suit your strengths and body type. We can help with this!

DIET GUIDE: the diet guide is not just comprehensive, it’s exhaustive. Everything you need to know INCLUDING a list of easy recipes to ensure your transition to healthy eating is as smooth as possible, as well as providing a breakdown of a “prep session” so you know how to minimize the amount of time spent cooking.

PERSONALIZED ROUTINE: An absolutely exceptional exercise plan, that eases you in to a new exercise routine instead of shocking you and depleting your energy. We look to make sure that you build the momentum that leaves always wanting to do a little more.

SAMPLE MEAL PLAN: This will give you an idea of what a week on the program could be like, and how easy it is to do! 

*Each Basic Package includes:

• Your introductory questionnaire to asses training history, lifestyle factors, dietary habits, and short-medium term goals, as well as a follow up call (via Skype) to ensure you have the plan that’s right for you.

• A tailored training plan that allows you to progress safely, becoming more challenging as the weeks continue to keep you progressing. Your training plan will also allow for exercise preference AND give guidance on exercise technique.

• A nutritional guide and diet plan to help you understand how to balance your diet so that you’re in control, as well as specific, personalized recommendations based on your feedback so that you’re definitely moving in the right direction!

• A once a week Q&A call, which will allow you to ask questions about how to best perform training or ensure your diet is on the right track and to keep you motivated!

• Once a week video feedback to ensure you’re questions about any exercises are answered by an expert who is used to analyzing training footage. This feedback allows you to make better informed decisions when it comes to exercise selection and how to improve exercise results. 

 

 

This means a HEALTHIER, HAPPIER, more CONFIDENT YOU.

 PT Table

 

If you’re interested in Online Personal Training or have any questions, don’t hesitate to
contact us at [email protected], call 087 1179156 or contact us here