Customised Online Coaching

Get structure.

Here at Extension Fitness, we see our work as ‘constructing ordinary athletes’ — helping everyday people to build enjoyable and sustainable habits of physical activity, by harnessing the power of performance-based goals (as opposed to appearance-based). In other words, we help you to approach your physical activity just like an athlete — with purpose, intentionality, commitment and consistency. We are convinced this is the most effective way to improve and maintain your physical and mental health over the long term.

For a lot of people, this requires the accountability and interest that comes from attending group sessions, or training one-to-one with a coach. But it can be hard to find the time to consistently make it along. For these people, we have developed an Online Coaching Solution (see below).

For others, the motivation is already there — you don’t need anyone else to crack the whip, but you get a bit stuck on the ‘what’ or the ‘how’ or the ‘how much.’ Or perhaps you simply prefer to train alone, or your schedule or your budget don’t allow for classes or private coaching. Is this you? You should check out our Customised Training Programs (see below).

If this is you, we can help you through our customised online coaching services.

This is a cost-effective way to bring expert guidance, structure and variety into your physical training, to help you stay motivated and on track with your health and fitness goals.

We have two options:

1 - Online Coaching

2 - Customised Online Programs

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

• A 30-minute, fortnightly zoom call (or phone call) - if desired.

• Unlimited email support

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

• A customised program (in four-weekly blocks, generally based on 3-month training cycles), 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).

CUSTOMISED TRAINING PROGRAM

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

• Monthly progress check-ins via email or SMS

• Monthly video form checks (which are compulsory)

• A customised program (in four-weekly blocks, generally based on 3-month training cycles), 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).