GPHC
Services

Personal Training sessions

Personal training sessions are held at the GPHC studio gym in Corrimal. These sessions are suited to people who:
- don’t feel confident to attend commercial gym and/or
- may already attend a gym but instruction in gym / exercise technique and/or
- don’t feel confident in themselves to exercise and/or
- feel they don’t have a good foundation of exercise knowledge and/or
- want to incorporate some weight training into their current training regime and/or
- are just starting on a health/fitness journey and are not sure of their commitment or what would work best for them

Each Personal Training session incorporates the GPHC Principles into the session, but this is done on a verbal level throughout the session, rather than in a formal, written way. Education and communication are key to the success of these sessions, with the client able to freely ask questions and seek guidance, but also to check-in on how their life in general is progressing, and to set targets and goals for the following week.

Personal Training sessions incorporate a programme of exercise that follows the progressive overload principle to progress your training on a consistent basis.

On-line coaching

GPHC On-line Coaching is delivered using a bespoke Google spreadsheet that sets targets for and/or tracks daily non-training activity and health facets, and calculates your weekly targets as per the Daily/weekly principle. The spreadsheet contains your weight-training programme – sets, reps, RPE, progressions and exercise description and cues.

Following the GPHC Principles, the spreadsheet allows you to track other metrics such as sleep, mood, digestion and energy levels to get a wholistic picture of your health as well as your training.

On-line coaching is suitable for people who:
- are attending a gym or intend to start attending a gym and/or
- need some direction and/or structure in their training and/or
- do not know how to structure and progress a weight-training programme and/or
- feel they need and extra source of accountability and motivation in their training to help them progress

On-line coaching includes a mid-week catchup, and support via WhatsApp or email. At the end of the week, weekly feedback is provided and the programme is progressed / updated as required. The quality of the feedback and interaction between coach and client is an important part of on-line coaching, as mentioned in the Partnership Principle. A successful dynamic is where you feel you can be open and honest in your feedback and during the catchups, and are equally open to honest feedback, whether supportive or harsh but fair. A two-way flow of information built upon mutual trust is key to the success of online coaching.

On-line coaching provides all clients with support, motivation and accountability to help them through the difficult and challenging times, which can incorporate mindset training. GPHC aims to partner with you for the long-term to the end of your journey, with long-term and sustained lifestyle, health and body changes.

Blended coaching

Blended coaching is a combination of on-line coaching and personal training, with one or two personal training sessions per week in addition to the on-line programme delivery. This service blends the benefits of on-line coaching and personal training, and is suited to the person who:
- wants or needs the highest level of support, motivation, education and accountability to help them reach their health and fitness goals and/or
- is looking to make a personal journey of transformation in addition to their fitness / health transformation journey

A blended coaching programme will be developed after a comprehensive initial consultation where your specific needs and goals are worked out collaboratively, and an individually tailored package is then formulated.

Blended coaching is for the person who is wanting to invest in themselves over the long-term, and is wanting to make long-term changes in themselves.