We recommend online coaching for people with some gym experience, even if only a little. By no means do you have to be an athlete or professional – majority of our clients are general population – but we won’t be there to physically watch you and correct you and if you are a complete beginner to basic movements then you may benefit from some 1 on 1 training prior to online. If you really want to start online coaching at complete beginner level, then you must be prepared to video your lifts so that we can give feedback.
Our programs are fully customised to your needs, goals, and lifestyle. This means the amount of coaching/programming may vary from different clients. Generally plans range from $50-$150 AUD per week and we always do a free consultation first to make sure we’re the right fit for you.
We’ve got the Mind Muscle & Movement app, where we create your profile and upload your training program and nutrition goals. You will be able to track all of your workouts on the app, link this with My Fitness Pal to track food, and your weekly check ins will also be done via the app on the messenger function. You will also be able to track things such as weight, body fat%, progress photos, steps.
We believe you get more value from online coaching than in person, because rather than paying for just one PT session, you get a trainer, a program and accountability at every session you do. Our training programs come with videos so that you can see each movement, and track every weight used. Your coach checks in regularly with you to ensure that you are kept accountable, supported and motivated and we can adapt anything that we need to for the week ahead.
Yes! Check ins are an essential part of the puzzle. We expect you to be as detailed and honest as you can in every check in with your coach, as this allows to really help you with any issues you may have. The check ins will be done via messenger, usually on a weekly basis, and will cover things such as your training, your progress, your body composition, progress photos, your nutrition, your recovery and your mood.
We start programs at a minimum of 12 weeks – this is because it will take at least 12 weeks for the program to really start to make a difference and show results. Consistency is key and at the beginning it may take us time to find the most suitable program for you and get the ball rolling. After your initial 12 weeks, you can stop at any time with just 14 days notice.
As our programs are fully customised it really depends on each individual clients progress and goals. Generally every 4 weeks there will be a new phase in training, but this is really varied on the individual.
No. We don’t want you to follow a generic plan that you also can’t stick to long term. We give nutritional guidelines to help educate you to eat healthy and fuel your training, and not feel restricted. If you are struggling for ideas, we do have recipe books available that are easily macro-nutrient/calorie tracked.
Simply put, no. Too much cardio may have an impact on maximising strength/ hypertrophy gains. When we use cardio, we use it mainly for adaptations to the heart. We like to make sure our clients are getting healthy before throwing them into a serious strength program. We aim to get all bio-markers such as blood pressure, resting heart rate and heart rate variability in healthy ranges before moving on. This maximises your progress and ensures you’re not fatiguing too quickly when it comes to lift weights.
Unfortunately, because of the nature of online products we do not offer refunds of our downloadable books. For this reason, we try to offer our consumers as much information and insights as possible before making a purchase.
If you are having trouble using the product to its full potential, please don’t hesitate to contact [email protected] for assistance as we pride ourselves on supporting the NKD family.