1:1 Online Coaching
Totally transform your mind, your body and your whole life in an intimate 3 month ONLINE journey together.
Our 1:1 Online Coaching service is perfect for anyone who is seeking an online personalised nutrition and/or exercise plan with weekly coaching support & accountability every step of the way, with 3 options to choose from.
This service is intimate, tailored & personal and includes a fully personalised approach that is 100% suitable to you and your goals with regular support & guidance each and every week to ensure you are always moving one step closer towards your goals.
Whether your goal is fat loss, getting healthy & strong or anything else to improve your overall health, energy & well-being -
we can assist with it all over a 3 month PERSONAL & IMMERSIVE journey together!
Our mission is to not help not only get you to your goals but learn how to maintain them long term too.
REAL PEOPLE | REAL RESULTS |
REAL PEOPLE | REAL RESULTS |
1:1 Online Coaching Options >
OPTION 1: TRAINING & NUTRITION
$99/week
or $1111 upfront for 3 months.
-
Before you officially commence your 3 month journey with us, you and your coach will meet via Zoom where we can review & discuss your current health status & goals together in great detail.
This includes:
A detailed health & lifestyle review + clarifcation of goals and expectations
- An explanation of our online platform so you are aware how to access everything in your account and use the app efficiently
- Explanation of the fundamentals of long term results so you are understanding the WHY behind what your coach prescribes to you.
You will walk away from the call feeling inspired, excited and truly able to see the pathway to your goals, knowing what’s required from you to get the result once and for all.
-
Our coach will use his/her skills to calculate your individual calorie and macro breakdown according to your goal that can work alongside your current exercise regime and a daily step goal for best results, as well as an example meal plan.
Calories & Macros & Steps are usually updated every 3-4 weeks depending on results and adaptation based off your regular feedback and new meal plans can be subscribed if required.
-
Your coach will provide fortnightly meal plans and various recipe book/meal ideas to you to make your tracking journey easy and enjoyable.
If you are new to the world of counting calories and macros and using MyFitnessPal - your coach will support you every week in how to track confidently and have full flexibility & certainty with the foods you eat whilst still getting guaranteed results!
We practice FLEXIBLE DIETING and therefore do not exclude any major food groups unless necessary and/or requested.
-
Every week you are required to complete an electronic "check in" form & have direct access to your coach in between for additional support & coaching.
This not only keeps you accountable to your current goals but enables your coach to assess your biofeedback such as compliancy, energy levels, digestion, appetite, sleep quality and stress levels to ensure you are adapting well to your program in all areas of your life and need any further assistance or support, especially around mindset!
You won’t have to journey to your goals alone, our coaches are with you every step of the way and here for support & advice .
-
If you chose the PREMIUM SERVICE (both nutrition & training) - Your coach will then write you a 100% personalised training program of 3-5 sessions/week to complete either in a gym or from home using our app.
If you do not have access to a gym, we can prescribe home workouts that you can easily complete from home with a small list of cost-friendly equipment you can buy online or in some local stores.
Training programs are updated every 3-4 weeks and aim to track progressive overload to get you fit & strong! All workouts include exercise videos and instructions and are particularly suitable for time poor parents (like us).
Whether you're a beginner, intermediate or advanced trainer - we can write plans 100% suited to you that are fun and effective!
-
Your entire coaching experience is delivered via our personalised app (available for both Apple and Android devices) meaning every single thing you need is easily accessible in the one place right at your fingertips!
View your personalised calories/macro goals (if applicable)
Sync your account with MyFitnessPal to enable your trainer to see your tracked calories/macros each day
Track your progress (weight, measurements and photos)
View and record your workouts with videos and instructions of each exercise provided and assess your progressive overload as you get stronger each week.
Track goals & habits
Chat to your coach between weekly check ins in your own private message thread
-
Education is a huge part of our coaching experience as we know it’s not just about following something, it’s about understanding the WHY too.
Therefore, as a 1:1 client, you will get exclusive access to the below resources* so you can fast-track your education alongside your physical body results.
FREE EBOOKS:
How to use MyFitnessPal Guide pdf
How to read a food label pdf
Smart Food Shopping guide pdf
Protein Shake ideas pdf
Meal Ideas pdf
50% EBOOKS
Meal Prep Guide pdf
Your guide to Eating Out pdf
EDUCATIONAL VIDEOS:
Understanding Energy Balance
Understanding Calories & Macros
How to write your own Meal Plans in Myfitnesspal
Tracking Progress
Sleep, Stress & Exercise for Fat Loss
Habits & Mindset
Diet Breaks & Reverse Dieting
***list of resources & videos are subject to change***
-
For an additional fee our coaches can offer a comprehensive blood chemistry analysis (all blood work is assessed against optimal ranges, not just ‘normal references’ like most GPs work from)
This includes:
In-depth functional assessment and symptom analysis
Identification of underlying patterns and dysfunctions
Insight into your hidden health blocks
Specific Nutritional suggestions
Detailed supplement protocol in 3 phases with product links
OPTION 2: NUTRITION ONLY
$79/week
or $948 upfront for 3 months.
-
Before you officially commence your 6 months with us, you and your coach will then meet via Zoom again where you will be shown a map of your personalised 6 month process and, most importantly, confirm and solidify what is required from you & your coach to get you your desired result!
This includes:
A detailed health & lifestyle review + clarifcation of goals and expectations
An explanation of our online platform so you are aware how to access everything in your account and use the app efficiently
Explanation of the fundamentals of long term results so you are understanding the WHY behind what your coach prescribes to you.
You will walk away from the call feeling inspired, excited and truly able to see the pathway to your goals, knowing what’s required from you to get the result once and for all.
-
Our coach will use his/her skills to calculate your individual calorie and macro breakdown according to your goal that can work alongside your current exercise regime and a daily step goal for best results, as well as an example meal plan.
Calories & Macros & Steps are usually updated every 3-4 weeks depending on results and adaptation based off your regular feedback and new meal plans can be subscribed if required.
-
Your coach will provide fortnightly meal plans and various recipe book/meal ideas to you to make your tracking journey easy and enjoyable.
If you are new to the world of counting calories and macros and using MyFitnessPal - your coach will support you every week in how to track confidently and have full flexibility & certainty with the foods you eat whilst still getting guaranteed results!
We practice FLEXIBLE DIETING and therefore do not exclude any major food groups unless necessary and/or requested.
-
Every week you are required to complete an electronic "check in" form & have direct access to your coach in between for additional support & coaching.
This not only keeps you accountable to your current goals but enables your coach to assess your biofeedback such as compliancy, energy levels, digestion, appetite, sleep quality and stress levels to ensure you are adapting well to your program in all areas of your life and need any further assistance or support, especially around mindset!
You won’t have to journey to your goals alone, our coaches are with you every step of the way and here for support & advice .
-
Your entire coaching experience is delivered via our personalised app (available for both Apple and Android devices) meaning every single thing you need is easily accessible in the one place right at your fingertips!
View your personalised calories/macro goals (if applicable)
Sync your account with MyFitnessPal to enable your trainer to see your tracked calories/macros each day
Track your progress (weight, measurements and photos)
View and record your workouts with videos and instructions of each exercise provided and assess your progressive overload as you get stronger each week.
Track goals & habits
Chat to your coach between weekly check ins in your own private message thread
-
Education is a huge part of our coaching experience as we know it’s not just about following something, it’s about understanding the WHY too.
Therefore, as a 1:1 client, you will get exclusive access to the below resources* so you can fast-track your education alongside your physical body results.
FREE EBOOKS:
How to use MyFitnessPal Guide pdf
How to read a food label pdf
Smart Food Shopping guide pdf
Protein Shake ideas pdf
Meal Ideas pdf
50% EBOOKS
Meal Prep Guide pdf
Your guide to Eating Out pdf
EDUCATIONAL VIDEOS:
Understanding Energy Balance
Understanding Calories & Macros
How to write your own Meal Plans in Myfitnesspal
Tracking Progress
Sleep, Stress & Exercise for Fat Loss
Habits & Mindset
Diet Breaks & Reverse Dieting
***list of resources & videos are subject to change***
-
For an additional fee our coaches can offer a comprehensive blood chemistry analysis (all blood work is assessed against optimal ranges, not just ‘normal references’ like most GPs work from)
This includes:
In-depth functional assessment and symptom analysis
Identification of underlying patterns and dysfunctions
Insight into your hidden health blocks
Specific Nutritional suggestions
Detailed supplement protocol in 3 phases with product links
OPTION 2: TRAINING ONLY
$79/week
or $948 upfront for 3 months.
-
Before you officially commence your 6 months with us, you and your coach will then meet via Zoom again where you will be shown a map of your personalised 6 month process and, most importantly, confirm and solidify what is required from you & your coach to get you your desired result!
This includes:
A detailed health & lifestyle review + clarifcation of goals and expectations
An explanation of our online platform so you are aware how to access everything in your account and use the app efficiently
Explanation of the fundamentals of long term results so you are understanding the WHY behind what your coach prescribes to you.
You will walk away from the call feeling inspired, excited and truly able to see the pathway to your goals, knowing what’s required from you to get the result once and for all.
-
Every week you are required to complete an electronic "check in" form & have direct access to your coach in between for additional support & coaching.
This not only keeps you accountable to your current goals but enables your coach to assess your biofeedback such as compliancy, energy levels, digestion, appetite, sleep quality and stress levels to ensure you are adapting well to your program in all areas of your life and need any further assistance or support, especially around mindset!
You won’t have to journey to your goals alone, our coaches are with you every step of the way and here for support & advice .
-
If you chose the PREMIUM SERVICE (both nutrition & training) - Your coach will then write you a 100% personalised training program of 3-5 sessions/week to complete either in a gym or from home using our app.
If you do not have access to a gym, we can prescribe home workouts that you can easily complete from home with a small list of cost-friendly equipment you can buy online or in some local stores.
Training programs are updated every 3-4 weeks and aim to track progressive overload to get you fit & strong! All workouts include exercise videos and instructions and are particularly suitable for time poor parents (like us).
Whether you're a beginner, intermediate or advanced trainer - we can write plans 100% suited to you that are fun and effective!
-
Your entire coaching experience is delivered via our personalised app (available for both Apple and Android devices) meaning every single thing you need is easily accessible in the one place right at your fingertips!
View your personalised calories/macro goals (if applicable)
Sync your account with MyFitnessPal to enable your trainer to see your tracked calories/macros each day
Track your progress (weight, measurements and photos)
View and record your workouts with videos and instructions of each exercise provided and assess your progressive overload as you get stronger each week.
Track goals & habits
Chat to your coach between weekly check ins in your own private message thread
-
Education is a huge part of our coaching experience as we know it’s not just about following something, it’s about understanding the WHY too.
Therefore, as a 1:1 client, you will get exclusive access to the below resources* so you can fast-track your education alongside your physical body results.
FREE EBOOKS:
How to use MyFitnessPal Guide pdf
How to read a food label pdf
Smart Food Shopping guide pdf
Protein Shake ideas pdf
Meal Ideas pdf
50% EBOOKS
Meal Prep Guide pdf
Your guide to Eating Out pdf
EDUCATIONAL VIDEOS:
Understanding Energy Balance
Understanding Calories & Macros
How to write your own Meal Plans in Myfitnesspal
Tracking Progress
Sleep, Stress & Exercise for Fat Loss
Habits & Mindset
Diet Breaks & Reverse Dieting
***list of resources & videos are subject to change***
-
For an additional fee our coaches can offer a comprehensive blood chemistry analysis (all blood work is assessed against optimal ranges, not just ‘normal references’ like most GPs work from)
This includes:
In-depth functional assessment and symptom analysis
Identification of underlying patterns and dysfunctions
Insight into your hidden health blocks
Specific Nutritional suggestions
Detailed supplement protocol in 3 phases with product links
All Online Coaching is delivered right at your fingertips via the…
Strong Fams App
Everything accessible to you right at your fingertips.
Our Strong Fams App is where & how all of our online coaching services are delivered.
This is a one-stop streamlined platform we have customised exclusive to our Strong Fams clients. From the app you will access:
✅ Your own daily dashboard & calendar that shows your daily targets & goals each day
✅ Your personalised training program which includes in app weight tracking, instruction notes & video exercise demonstrations to ensure you know exactly how to execute the exercises.
✅ Recipe library in addition to your personalised meal plans
✅ Macro calculator to calculate your own calories & macros!
✅ Progress tracking measures - log your scale weight measurements, photos and more!
✅ Daily check ins & Weekly Check in questionnaire
✅ In app chat feature including option to send photo/videos and voice messages
✅ Integration to my fitness pal and apple health
✅Pre & Post Natal Certified
We are very pleased to share that both our coaches are fully qualified to coach women in both safe & appropriate training and nutrition advice during & after pregnancy, including breastfeeding mothers.
This IS for you if >>>
This is NOT
for you if
>>>
So…are you ready to completely transform your body once & for all?
Who are your coaches?
Rachel and Nick are fully certified pre & post natal coaches, nutrition coaches and most importantly, parents to two children Lucas (8) and Bella (5) and a 3rd baby due August 2024 .
They have been personal trainers and gym owners for the last 5 years and have worked with 100s of clients all over the world helping them achieve their desired results in the most sustainable long term way possible. This includes of a lot of parents, just like them.
They pride themselves on being professional, empathetic, relate-able and warming coaches. They love to teach their methods in a light, fun and inspiring way.
What our clients are saying…
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Karen
I only ever wanted to feel stronger and healthier, but this mentorship has gifted me much more. I’ve never learnt anything like this and it’s absolutely blown my expectations. It has completely altered the way I see food and alcohol (in a postitive way). Thank you so much Rach & Nick.
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Michael
I’ve tried to lose weight and quit so many times but after learning the Strong Fams methods I’m really enjoying the process and new lifestyle. I started this journey making my health my no 1 priority, and it’s been so great to have giving me the guidance/support of the coaches as well as my wife help keeping me consistent and inspiring me with her unwavering discipline on herself whilst still enjoying life. I’ve always thought once I get to my goal weight I’ve won but the truth is the journey never ends and it shouldn’t. The real challenge is being consistent for the rest of my life and that’s what this investment has taught me.
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Michelle
Since coaching with Rachel I've learnt so much about nutrition and how it works which is a game changer. Having the tools and knowledge of how nutrition works and how to calculate calories and food choices is so powerful. Honesty I've still been able to enjoy the foods I love that many consider “bad” and still hit goals and weight loss.
I love that I’ve learnt how to lose weight and also how to maintain the goal weight as well as building up my running fitness which has been a long term goal of mine too.
Big shout out to Rachel for the support day in and day out. Keeping me accountable but totally understanding life, motherhood and making it all work! I highly recommend her you get so much more that just a nutrition and exercise plan! I've gained a life long friend.