The Fitness 4 Life Online Training Plan

Face to face personal training sessions are not included in the 4 week coaching programs and must be booked separately.

 Your program does include a weekly 10 minute video check in during the program period. This allows us to review your progress, answer questions, and make any necessary adjustments to your training.

Face to face sessions can be booked at any time if you would like additional guidance or technique support.

Your program will be designed around the equipment you have available.

This may include bodyweight exercises, resistance bands, dumbbells, kettlebells, or gym equipment if you have access to it.

Before your program begins, we will confirm what equipment you have so your workouts can be designed appropriately.

Your program is designed to be appropriately challenging while still being safe and achievable.

If an exercise feels too difficult, you can reduce the weight, slow the movement, or perform fewer repetitions. If it feels too easy, you may be able to increase the weight or repetitions within the guidance provided.

We can also review any exercises during your weekly video check in and make adjustments if needed. The goal is to ensure your training continues to feel manageable while still allowing you to progress.

These terms are sometimes used interchangeably, but they each refer to a different level of your training structure.

An exercise is a single movement. For example, a squat, push up, or dumbbell row.

A workout is a collection of exercises performed together in a structured session. A workout will include several exercises completed in a specific order with sets, repetitions, and rest periods.

A 4 week program refers to the structured workouts you complete across a 4 week period. For example, your program will include several workouts over the 4 week period.

A training plan refers to the overall progression of your training over a longer period of time. It may include multiple programs that build on each other to help you improve strength, movement, and fitness over time.

Your Fitness 4 Life training plan is designed so that each program builds on the previous one, allowing you to develop confidence, technique, and strength in a structured and sustainable way.

A repetition, often called a “rep”, is one complete movement of an exercise. For example, one squat down and back up counts as one repetition.

A set is a group of repetitions performed together before taking a rest.

For example, if your program says 3 sets of 10 repetitions, this means you will perform the exercise 10 times, rest, and then repeat that two more times for a total of three sets.

Your program in the Fitness 4 Life app will clearly show the number of sets, repetitions, and rest periods for each exercise.

Before your program begins, we will ensure you have access to the Fitness 4 Life training app and that your program is set up correctly.

Each exercise within the app includes clear instructions and video demonstrations to guide you through the movements.

If you are unsure how something works within the app, we can go through it together during your weekly video check in. Most clients find the app very easy to use once they complete their first workout.

The coaching programs we offer are separate from our face to face personal training sessions.

When you commence a new program, it is considered a new service agreement. For this reason, we require a current pre exercise questionnaire to ensure that we have the most up to date information about your health, injuries, medical conditions, and training history.

This helps ensure your program is designed as safely and appropriately as possible.

Yes, absolutely.

You may choose to purchase multiple programs in advance if you would like to maintain consistency with your training over a longer period of time.

For example, you may select the 3 day per week training option and continue that structure across 12 or 24 weeks.

To support longer term commitment, the following discounts are available:

• Purchase of 3 consecutive 4 week programs receives a 10 percent discount

• Purchase of 6 consecutive 4 week programs receives a 15 percent discount

Programs purchased in advance must be used consecutively unless otherwise agreed.

Each new program following the first month will be released approximately 1 to 2 weeks before your current program is due to finish, allowing time for preparation and continuity of your training.

If something unexpected arises and you are unable to continue training for a short period of time, please let us know as soon as possible.

In some circumstances, your program may be paused for a limited period. This will be assessed on a case by case basis.

Please note that once your program has commenced, refunds are not available for unused time within the 4 week block. However, we will always aim to work with you where possible if unexpected situations occur

Repeating workouts is an important part of structured training.

Performing the same exercises over a number of weeks allows your body time to adapt, improve technique, and gradually build strength and confidence with the movements.

This approach also allows us to progressively increase weight, repetitions, or control over time, which is how real progress is made.

Constantly changing exercises may feel more exciting, but it often prevents measurable progress. Structured repetition helps ensure your training remains safe, effective, and results focused

Your weekly video check in is a dedicated time that is reserved specifically for you.

Providing at least 24 hours notice allows us the opportunity to offer that time slot to another client who may be waiting for availability.

When very late notice is given, it is extremely difficult to reallocate that appointment time to someone else. For this reason, check ins cancelled with less than 24 hours notice may be forfeited for that week.

A personalised program involves a significant amount of planning and preparation and far more than that of a single face to face PT workout.

Your weekly workouts are specifically designed around your goals, current fitness level, available equipment, and any injuries or physical considerations that may need to be supported.

During the 4 week period, we also provide ongoing oversight of your training to help ensure you are progressing safely and effectively.

You will also receive access to our training app, where your workouts are delivered with clear structure and video demonstrations for each exercise. The app allows you to track your sessions and monitor your progress throughout the program.

If you miss a workout, simply complete it on the next suitable day or continue with the next scheduled session. Consistency over time is more important than perfection.

If you miss multiple workouts during the week, we can discuss this during your weekly video check in and adjust your training plan if needed.

If you experience pain during an exercise, you should stop the movement immediately.

Please make a note of the exercise and discuss it during your weekly check in so we can review and adjust your program if required.

If you experience ongoing pain, injury, or medical concerns, you should seek advice from an appropriate healthcare professional before continuing with your training.

Your training plan is designed specifically for you based on your goals, fitness level, and personal circumstances.

Sharing your plan and exercises with another person may place them at risk of injury, as the program has been designed specifically for you.

Only a trained professional should design and allocate a plan and exercises.

For this reason, programs should not be shared with others. If a friend or family member would like their own structured program, we would be happy to assist them separately.