1:1 Personal Training
Face-to-face training from our PT studio in Castle Hill, NSW
1:1 Personal Training >
Our Personal Training service is ideal for anyone who:
lives close to Castle Hill, NSW
is seeking personalised face-to-face guidance and support in both nutrition & exercise from professional & friendly coaches
has a goal to lose fat and/or get healthier, fitter and stronger
is wanting to learn sustainable lifestyle methods to get them to their goals once and for all
No matter the goal, we can assist with it all over a minimum 10 week all-inclusive journey together!
Personal Training Inclusions >
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To begin, you will be required to fill out our online pre-exercise questionnaire to ensure it is not only safe and appropriate for you to work with us , but to ensure we obtain a deep insight into your lifestyle, health status and learn all about your goals and what they mean to you.
Then we will schedule your initial consultation at our PT studio in Castle Hill, where you and your coach can meet and review your pre-exercise questionnaire together.
Here you can discuss your goals in further detail together so your coach can ensure he/she prescribes a truly personalised plan & approach for you for the next 10 weeks & beyond and you feel excited about what's possible for you in the right hands.
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Your coach will then write you a 100% personalised training program and you can choose to train with your coach from 1-4 times/week depending on availability, your goals and your budget (package options listed further below)
Your training programs are updated every 3-4 weeks and your coach will closely monitor your technique and track progressive overload every session to get you fit & strong! All workouts are individualized and suitable for all ages & fitness levels and pre & post natal safe.
Whether you're a beginner, intermediate or advanced trainer - we can write plans 100% suited to you that are fun and effective!
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We use our extensive nutrition education to calculate your individual calorie and macro breakdown according to your goals that can work alongside your training session and a daily step goal for best results - especially if fat loss is your primary goal.
You will also receive 4 x personalised meal plans per 10 week block to further support your goals.
These are based on a flexible dieting method with a majority whole foods approach, but also without limiting any major food groups and tailored to your preferences and any food intolerances/allergies.
If you are new to the world of counting calories and macros and using MyFitnessPal - we've also got you covered!
You be given a copy of our EXCLUSIVE "How to use MyFitnessPal" guide -and have your coach’s full guidance and support - so you can learn how to track your food intake confidently and with ease - if this is something you want to do & learn.
Monitoring BOTH your nutrition & exercise is more likely to lead to maximum results.
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At some point each week your coach will “check in” with you to monitor progress toward goals & provide support where required. This includes a mix of chatting about your week as a whole, measuring your scale weight, measurements and progress photos (if applicable/necessary) and just making sure you have what you need to stay on track towards your goals.
This not only keeps you accountable 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 changes made to your plan!
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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***
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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
Your Package Options >
1:1 PT sessions including Nutrition/Lifestyle Protocol =
1 session/week= $100/week ($100/session) or $1000 upfront
2 sessions/week = $178/week ($89/session ) or $1780 upfront
3 sessions/week = $237/week ($79/session) or $2370 upfront
4 sessions/week = $276/week ($69/session) = $2760 upfront
Minimum 10 week commitment.
For available session times, enquire below.
This IS for you if >>>
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✅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.
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 (6) and Bella (3) .
They have been personal trainers and gym owners for the last 4 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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Katy
Working with Strong Fams taught me so much about portion sizes, how to make more nutritious choices, calorie & macro importance, how to reduce inflammation in my body and help balance my hormones all whilst eating ALL foods I enjoy, including alcohol. I will be forever grateful, this course has literally change my life & my husbands life too! I also love that I can bring in healthier habits to my family now and teach my children to be strong and healthy too.