ONLINE COACHING
What you get..
Expert online coaching from your very own sport and exercise science practitioner. Flexible, evidence-based, and results-focused. With all the tools and support you need at your fingertips!
About Your Coach & How It Works
My name is Mark! I am the founder and lead coach for 121 Fitness! I am a Sport and Exercise Science practitioner with over a decade of coaching experience. I have had the pleasure of working with clients with all kinds of needs. Whether they have been medical restrictions, dietary requirements, performance athletes, keep-fit enthusiasts and many more.
"121 Fitness Online Coaching is evidence-based, personalised, and designed to get you sustainable results. I'm here to guide you every step of the way."
How Online Personal Training Works
Initial Consultation & Onboarding
Once you sign up, you'll complete a detailed onboarding form covering your training history, goals, lifestyle, injury considerations, and availability. This allows your programme to be built around real-world constraints.
Personalised Training Programme
Your online personal training programme is delivered via Google Sheets and includes:
- Weekly training structure
- Exercise selection and progression
- Clear instructions and targets
- Flexibility for busy weeks
Programmes are updated based on performance data and feedback, not generic templates.
12-week programmes are delivered in 3 progressive phases:
P1 - Foundation & assessment
P2 - Progression & Development
P3 - Consolidation & Direction
This format ensures you get the most out of your online coaching experience with a programme that evolves with you!
Nutrition Coaching Support
You'll receive realistic nutrition guidance aligned with your goals, preferences, and lifestyle. This focuses on sustainable habits rather than restrictive diets or extremes.
Weekly Check-Ins & Progress Tracking
Weekly check-ins allow progress to be monitored across training performance, recovery, body composition metrics (if relevant), and adherence. Adjustments are made based on trends, not short-term fluctuations.
Ongoing Coaching Support
Online Personal training includes ongoing communication within defined boundaries, professional, and effective.
Why Choose 121 Fitness for Online Personal Training
- Over 10 years of coaching experience
- BSc (Hons) Sport & Exercise Science
- MSc Sport & Exercise Science (completing July)
- Evidence-based approach grounded in nutrition, biomechanics, psychology and physiology
- Limited client numbers to maintain coaching quality
This is online coaching built around clarity, consistency, and accountability.
Who Online Coaching Is For
Online personal training is suitable if you:
- Want a personalised training programme tailored to your goals.
- Need flexibility around work, travel, or family commitments.
- Prefer training independently with professional guidance.
- Value evidence-based coaching over trends.
- Want sustainable results rather than short-term motivation.
This service is commonly chosen by busy professionals, shift workers, and individuals who want structure without rigid scheduling.
Online Coaching Commitment
Online personal training operates on a minimum 12-week commitment. This timeframe allows sufficient opportunity to build habits, progress training safely, and achieve meaningful results.
Clear expectations are outlined at the start of coaching to protect both the client experience and the quality of coaching.
FAQ's
- Is online coaching suitable if I train on my own?
Yes. Online coaching is designed for people who are comfortable training independently but want expert guidance, structure, and accountability.
2. How does communication work?
Communication is primarily via email or WhatsApp, with structured weekly check-ins and responses within normal working hours.
3. How often is my programme updated?
Programmes are reviewed weekly and adjusted as needed based on performance, recovery, and adherence trends.
4. Do I need gym access?
Most clients train in a gym, but programmes can be adapted based on available equipment where possible.
5. Is nutrition included?
Nutrition guidance is included and tailored to your goals and lifestyle. This focuses on sustainable habits rather than restrictive dieting.
6. What is the minimum commitment?
Online coaching runs on a minimum 12-week commitment to allow meaningful progress and proper coaching development.
7. Can I switch from in-person to online coaching?
Yes, you can, depending on availability. If you're an existing client, you are welcome to discuss options.
