How Coaching Works at Vigor
I provide clarity, structure, honest feedback, and education. You commit to the process, communicate openly, and apply the work consistently.
When these are aligned, progress follows.
Vigor coaching principles
To help you achieve your goals and progress in your training, there are some foundational principles I apply to your coaching.
Coaching built on clarity
Vigor coaching isn’t about random workouts or short-term fixes. It’s about clear direction, clear expectations, and understanding how training and nutrition work for you.
Principle before prescription
Every body is different, but the principles that drive progress are consistent.
Your training and nutrition are built around fundamentals like movement quality, load management, exercise selection, and recovery — applied to your structure, schedule, experience, and goals. No generic programs. Only tailored application.
A process, not a program
Progress comes from an ongoing process, not a single plan:
Assess where you’re starting
Build a plan that fits your life
Execute with intent and consistency
Review feedback and refine
This process stays the same whether coaching is online or in person — only the delivery changes.
Accountability Through Structure
Accountability is created through structure, not pressure.
Regular check-ins, clear communication, and specific feedback keep you supported and progressing.
Online: video analysis, app tracking, scheduled calls
In person: real-time coaching, session feedback, progressive planning
Both are held to the same standard.
Education that builds independence
You’re coached to understand what you’re doing and why.
By learning the principles behind training and nutrition — and how they apply to you — you build confidence, autonomy, and long-term success beyond any single coaching block.
Long-term thinking, applied daily
Results matter, but sustainability matters more.
Every decision balances performance, recovery, and lifestyle so training remains something you can maintain and build on — safely and consistently.
Getting started
Choose a delivery method
The first thing you’ll need to do is decide which delivery method of coaching suits your circumstances - In-person or Online?
In-person coaching provides hands-on guidance, structure, and accountability — delivered in a private training environment designed for focus and results.
In-person coaching
A fully personalised coaching experience delivered face-to-face.
You receive:
Real-time coaching and feedback
Training in a private space with premium equipment
No sharing or waiting — sessions run efficiently and on time
Sessions structured around your goals and ability
Progress tracked and adjusted session-to-session
Education on training principles to build confidence and understanding
This is focused coaching, not a standard gym session.
What It Is
Immediate correction and guidance
Private environment for efficient, distraction-free training
No shared equipment — sessions run on time
Programs adapted to your body, injuries, and goals
Clear progression from week to week
Why It Works
Online coaching provides structured training, accountability, and education — delivered digitally, without compromising coaching quality.
Online coaching
A fully personalised coaching service delivered online.
You receive:
Custom training and nutrition programming aligned with your goals and lifestyle
Video feedback for exercise execution
Scheduled check-ins and accountability calls
Ongoing program adjustments
Education on training and nutrition principles
Ongoing support via a coaching app (24–48 hr response time)
This is coaching — not a generic program.
What It Is
Train from any gym, anywhere
Follow a plan built around your body, goals, and schedule
Track training and nutrition in one app
Receive regular feedback and adjustments
Stay accountable through structured communication
Why It Works
2. Book a consult
Once you’ve decided what method works best for you, time to get in touch.
In-person
A 15-minute call to discuss:
Your goals and training background
Any injuries or limitations
Whether in-person coaching is the right fit.
Step 1: Intro Call
A 45 minute session to:
Assess movement and current capacity
Review your training history
Set clear expectations and a path forward
You’ll leave knowing exactly how training will look.
Step 2: Consultation
60, 45 or 30-minute sessions that include:
Pre-session check-in (energy, readiness, focus)
Guided execution of your tailored program
Technique coaching and safety cues
Tracking of sets, reps, and loads
Post-session review and next steps.
Step 3: Coaching Sessions
Online
Start with a 30-minute video call.
We’ll discuss:
Your goals and training history
What’s worked (and what hasn’t)
Your current schedule and lifestyle
Expectations on both sides
From here, we decide if coaching is the right fit and which option suits your goals.
Step 1: Consultation
We’ll start the onboarding process which will:
Give you access to your coaching app
Ask you to complete a detailed questionnaire covering lifestyle, injuries, schedule, and training availability
Give you access to your program (customised around the information you provide)
You’ll also receive a walkthrough video explaining:
How to follow your plan
Key focus points
Exactly what to prioritise week to week.
Step 2: Onboarding & Planning
You train. I coach.
You’ll need to:
Submit exercise videos for technique feedback
Log training, nutrition, and key metrics
Complete structured check-ins
Feedback is used to refine your program and keep progress aligned with your goals.