Online fitness coaching, built around the gym you actually have.

I write custom training programs for the gym, the garage, the park and the hotel room. Built around your gear, your week and your body. Then you film your sets, and I tell you what to fix.

Pick your level

Four ways in. Start where you are. Move up when you want more of me.

You get the why, not just the what

A line that says 3 x 8 RDL @ RPE 7 is easy to write. It is harder to follow on a Tuesday when your hamstrings are tight and you are not sure what RPE 7 feels like.

So from The Walkthrough up, your program comes with a private video. I go through it block by block. What each week is for. Why the finisher sits at the end. What to swap when the machine you need is taken. Save it, and the why is always there when you need it.

How I build a program

Long warm up first. I would rather warm up too long than sit out an injury.

Compound moves, then the isolated work. Then a finisher to cap it off. That is the shape of almost every session I film.

The first set is a feeler. It tells you where your body and mind are at before the weight goes up.

Go until form breaks. When it does, we scale it back. Step ups instead of box jumps. A lighter bell. Fewer reps.

Add weight when your form earns it. That is progressive overload, and it is how you keep getting stronger.

You can change any of it to fit you. It all depends on how hard you want to push and what your goals are.

How it works

Who this is for

Anyone who can train two or three times a week and film the odd set. That is the whole ask.

You do not need to be fit to start. You need to be ready to start. We focus on what you can change this week, and build from there.

Questions

Do I need a gym?

No. Tell me what you can get to. A full gym, a garage with one kettlebell, a park, two dumbbells in a hotel room. I have trained in all of them. You don't need much room, just enough weight.

What if I have never lifted before?

Then the first block is about learning the moves and showing up. We add weight when your form earns it, not when the calendar says so.

How do you check my form?

Film a set on your phone and upload it. I watch it and send back a video. Most replies go out within 48 hours.

I have an old injury. Can you work around it?

Yes. I train around a lower back injury myself. Tell me what hurts and when, and I will build around it. If something needs a doctor or a physio first, I will tell you that too.

Is this only for lifting weights?

No. There are a lot of ways to get fit. Cycling, walking, running, mobility work, or just building the confidence to walk into a gym for the first time. We start with whatever gets you moving and build from there.

What about food?

It matters more than most people want to hear. Training builds the engine, but what you eat decides most of how you look. On Virtual Coaching we set food and habit targets together.

Can I cancel?

Yes. The monthly plans are month to month with no contract. Cancel before your next billing date and it stops.

Do you train people in person?

Yes. In Hamilton and across southern Ontario, with other places on request.

Do I have to wear short shorts?

No. But it helps. In my videos the only part that is not optional is doing it in Silkies. For coaching, wear whatever you train best in.

Should I see a doctor first?

Yes. Check with your doctor before you start a new training program, to make sure you are healthy enough to begin.

Rather email? Write to info@silkies-fitness.com. Want to give me the full picture up front? Fill in the full intake.