Template plans
Same approach for a fighter, a runner, a beginner. No allowance for your history, your sport, your week or your recovery.
1:1 Online Coaching
Get fitter and stronger, even when life keeps getting in the way.
1:1 online coaching for people who want better health, strength and performance, but struggle to train around work, family, travel, sport and real-world commitments.
You get a clear plan, practical coaching and adjustments when life changes, so you stop guessing and start building fitness that actually carries over.
The problem
Busy schedule. Inconsistent training. Frustrating results.
Most plans assume a life that isn't yours. Real progress needs structure that flexes with your week, not a plan that breaks the moment it changes.
01
You start, you stop. A trip, a work deadline or a sick week breaks the routine and the programme never recovers.
02
You train hard but feel beat up. Sessions accumulate damage instead of progress.
03
You know strength training would help your sport or career — but you need the right structure and guidance to make it work.
04
The plan you downloaded assumes a life that is not yours. Six days a week. Perfect sleep. No travel. No sport on the side.
05
Motivation gets you started — but consistency never seems to last.
If this sounds familiar, choose the path that fits where you are now.
Start Your Journey
Why most approaches stall
Following generic programmes that were not built for you.
Trending workouts
Built to get likes, not to fit alongside a job, kids, BJJ on Tuesday and a flight on Thursday.
Random sessions
Hard work without structure produces fatigue, not progress. You can train for years and still be in the same place.
Motivation as a strategy
Motivation is a starting fuel. Structure, accountability and a plan that flexes with your week is what keeps you going when motivation is flat.
The method
Three steps. Built around your life from the start.
A plan only holds up if it understands what else you're carrying. Here is how the work begins, takes shape, and stays useful.
Review your current reality
Training history, injuries, current ability, sport or hobby load, work pattern, travel, equipment and goals. We start with where you are.
Build the plan
A structured training plan written for you — strength, conditioning and recovery balanced against everything else you have to do.
Adjust around real life
Monthly check-ins, with support and adjustments between them when you need it. Travel, illness, a hard sport block, a derailed week — the plan moves with you instead of breaking.
What you get
A coaching relationship, not a PDF.
The plan is built around your life, but the coaching is there to keep you moving, honest and accountable when it would be easier to drift.
01
A training plan written for you
Strength, conditioning and recovery structured around your week, your history and your goals. Clear sessions delivered through a simple coaching app — admin, not the product.
02
Monthly check-ins
A scheduled review every month to look at what worked, what did not and what changes for the next block. Direct, honest and useful.
03
Support between check-ins
Reach out when the week shifts, an injury flares, travel lands or something is not working. Support when you need it.
04
Practical supplement & recovery guidance
Sensible, evidence-based input drawn from years inside the supplement and health industry. What is worth using, what is not, and what actually matters.
Outside the gym
Fitness for what your life asks of you.
Whether your goal is better health, more confidence, sport performance, adventure, or keeping up with a demanding life, the plan is built around you.
Honest by design
Free consultation.
Coaching only works when the fit is right. Tell me where you are and what you're trying to achieve. I'll give you an honest answer — including whether I'm the right coach for you. No obligation, no pitch. Just a straight response.
What happens next
A simple, low-friction way to start.
1
Choose the plan that fits
Start with a one-off 4-week plan, or move straight into ongoing 1:1 coaching if you want full support.
2
Complete payment and intake
After payment, you will receive the intake details so I can understand your goals, training history, schedule and current starting point.
3
Your plan is built
Your first block is built around your goal, your commitments and the equipment you have access to. If you are on 1:1 coaching, app setup follows from there.
Not sure which option fits? Use the free consultation below and I will tell you straight.
Start Your Journey
About the coach
Why Patrick
Coaching is only as good as the experience behind it. The background below is why the plans hold up in real life — through demanding work, training, travel and the years where life does not cooperate.
A career across professional sport, military service, adventure pursuits, the supplement industry and international fitness magazines means I've seen what works — and what doesn't — when training has to coexist with demanding work, family and travel. That experience goes into your plan, so it's built around you from the start.
- Professional MMA Competed at professional level.
- Army Reservist Trained for demanding military standards and commitments around work and family.
- BJJ competitor Competed in Brazilian Jiu-Jitsu, including for the British Army.
- Field Gun Portsmouth Action Command Field Gun — running crew member, a demanding team event in British Naval tradition.
- Scuba Instructor Qualified Advanced Scuba Diving Instructor — Deep Diving, Night Diving, Enriched Air Nitrox, Spearfishing.
- Industry Olympus Sport Nutrición — a sports supplement, health and wellness company, and publisher of Musclemag International (European) and Bodyfitness magazine. Former UK Area Manager.
Pricing
Two ways to work together.
Choose the path that fits where you are now. Start with a one-off 4-week plan, or move straight into ongoing 1:1 coaching. Both are clear, practical, and no lock-in.
Tier 01
Ongoing
1:1 Online Coaching
$299 AUD
per month
Coached week to week, adjusted around your actual life.
- Fully personalised programming, updated as you progress
- Monthly check-ins to review and adjust
- Direct support and adjustments between check-ins
- Coaching app for session delivery and tracking
- Practical supplement and recovery guidance
- No lock-in contracts — month to month
Month to month. No lock-in contracts.
Tier 02
Training Review & 4-Week Plan
$179 AUD
one-off
A clear read on where you are and a 4-week training plan built around your goal.
- Full review of your training history, goals and current schedule
- Written assessment and honest recommendations
- A 4-week training plan based on your goal, schedule and current starting point
- One-off — no ongoing commitment
No lock-in contracts.
FAQs
Common questions
I'm out of shape and have not trained in years. Is this for me?
Yes — provided you want to train properly and consistently. Plans are built for where you are now, not where someone else is. Returning after a long break is one of the most common starting points.
I'm busy. I cannot promise five sessions a week. Will this still work?
Yes. The plan is built around the week you actually have. Two or three well-structured sessions consistently will out-train five sessions you abandon by week three.
I already play a sport or train BJJ / Muay Thai / running. Can you build the gym work around that?
Yes — and this is exactly where most generic plans fail people. Sport load, recovery and gym work are programmed together so one supports the other instead of grinding you down.
What if my week changes mid-block?
Reach out. Travel, a hard work week, illness, a sport competition — adjustments are part of the service, not an interruption to it. That is what the support between check-ins is for.
Will you push me when I need it?
Yes. When life genuinely gets in the way, we adjust. When the real issue is avoidance, inconsistency or mindset, we address that too.
How do the app and payment work?
If you start from a pricing button, it should take you straight to payment and sign-up. After payment, intake details, app setup and next steps follow. Sessions, tracking and messaging live in the app. The app is delivery and admin — the coaching is the relationship.
There are cheaper plans and AI apps online. Why pay for this?
If a $20 plan or AI works for you then that's perfect, use it. This is 1:1 coaching from someone who has trained and competed across multiple demanding environments, written for your specific life with feedback and support. Different product, different outcome.
Do I need to take supplements?
No. But if it's something you are interested in, you will get honest, practical guidance — including which ones are not worth your money.
Am I locked in?
No. Coaching is month to month. Stay as long as it is working. Stop when it is not.
Free consultation
Tell me where you are. I'll tell you what I'd do next.
Free. No payment. No obligation. The more honest the answers, the more useful the response.
Replies usually within a few days. If my coaching is not the right fit, I'll say so and recommend someone who can help you.
Training built around you.
Structured coaching, honest answers, no lock-in.