Customised Online Coaching

You’ve got enough on your plate - let us do the thinking for you.

Get structure, support and friendly accountability on your strength & fitness journey.

If you want to get better at something, get help from an expert.

That’s the essence of what we offer with our online coaching.

We’ve travelled the road before, so we can show you the way.

What’s more, we have guided all sorts of different people to improve their health, strength, fitness and performance (in sport and life) through online coaching.

Head Coach Tim Karajas, as an ex-Physio turned Personal Trainer, is uniquely positioned to work with you on overcoming any injury or pain issues that are an obstacle to progress.

What you get:

• A structured training plan that’s expertly customised for you (your life, your capacity, your pre-existing commitments, your body - with all its potential and limitations)

• Support (we will take some of the load off your shoulders and keep strength and fitness on the agenda)

• Accountability (we will cheer you on and keep you on track - with friendliness and compassion)

• Training programs include all the supporting information you need (including exercise instruction videos).

How it’s delivered:

• Bespoke programs come to you via digital platforms: PTMinder for strength training and Final Surge for running (if that’s your thing).

• Support is via phone, text (including WhatsApp), email or video (your choice).

• Full coaching review of your training via online platforms.

• In-person help is available if needed (e.g. with exercise technique) and is charged per session in addition to online coaching fees.

  
  

What are my options?

We have two options.

1 - Intensive Online Coaching

2 - Standard Online Coaching

INTENSIVE ONLINE COACHING

Best for people;

• getting started on their training journey;

• working around injuries;

• really pushing their limits;

• desiring a high degree of accountability.

What you get:

• Accountability in a form which suits you (plan formed at program establishment)

• An initial phone consult to discuss your health and fitness goals and constraints

• Weekly progress check-ins via email or SMS

• Unlimited email support

• Unlimited video form checks (in addition to monthly minimum compulsory form checks via video)

• A customised program (in five-week blocks), catering to your specific needs and limitations and utilising the equipment you have available

• Exercise demonstration videos

• Links to other resources to help you work through your program (e.g. guidance on gauging your level of exertion, or understanding ‘sets and reps’)

• We can also provide referrals to trustworthy health professionals to address any pain, injury or medical issues as required.

• Access to ad hoc PT sessions as needed with an Extension Fitness coach in off-peak PT times (contact us to find out times).

STANDARD ONLINE COACHING

Best for people;

• with a limited budget;

• wanting structure and support and valuing a program;

• who want an experienced coach (who walks the talk) to “do the thinking” for them. …you still need to do the training…

What you get:

• An initial phone consult to discuss your health and fitness goals and constraints

• One progress check in per five-week training block.

• One form check per five-week block.

• A customised program (in five-week blocks), catering to your specific needs and limitations and utilising the equipment you have available

• Exercise demonstration videos

• Links to other resources to help you work through your program (e.g. guidance on gauging your level of exertion, or understanding ‘sets and reps’)

• We can also provide referrals to trustworthy health professionals to address any pain, injury or medical issues as required.

• Access to ad hoc PT sessions as needed with an Extension Fitness coach in off-peak PT times (contact us to find out times).

How do I sign up or ask for more info?:

Simply contact us and let us know you’re interested in buying a custom program. We’ll send you a health screen questionnaire to check whether any medical clearance is needed, then we’ll book a time for your initial consult.

FORM CHECK INFO

Each month, we’ll request form checks for online coaching and customised training program clients.

The purpose of these is to check your technique and to support you to train at an intensity/load which will help you to get where you want to go.

This means you’ll need to film yourself doing a couple of exercises each month (absolute minimum) and send them in via SMS (or some other means).

We understand this can be awkward for some, so we’ll work around your preferences to ensure you’re training safely at the right intensity.

Video requirements:

• We’ll need to see all moving body parts (ideally your whole body)

• We may specify a side view, front view or oblique view (see below)

• We’ll need you to film one whole “work set” (which we’ll define)

• EXAMPLES BELOW ARE “ROUGH & READY” TO SHOW YOU REAL WORLD EXAMPLES OF WHAT IS NEEDED (& THAT IT’S *NOT* A PHOTO SHOOT).