Online Coaching
Train on your own time. Still properly coached.
Online personal training from Tom K. at TK Fitness PGH. A custom program built around your conditioning and your equipment, macro coaching explained rather than dictated, and a weekly check-in.
Book a free consultCoached, not just handed a program
Plenty of people do not need somebody standing over them counting reps. What they need is for the plan to be right, and for someone to notice when it stops working. That is what online coaching is for.
It starts with an assessment. From there Tom K. writes a workout plan built around two things: the conditioning you actually have right now, and the equipment you can actually get to. A program that assumes a full commercial gym is useless if you train in a basement, and the reverse is just as true.
How it runs, week to week
- Everything lives in one shared spreadsheet, so your programming, your logs and your targets are all in the same place
- You log your own workouts and your daily intake as you go, which is what makes the check-ins useful
- A weekly check-in by phone, email or video call, whichever suits you that week
- The programming and the nutrition targets get adjusted as you progress, rather than at some fixed review date
- Before and after photos if you want them, entirely at your comfort level
The nutrition side, explained rather than dictated
You get a written breakdown of what macronutrients actually are, how to track them without it taking over your life, and what your own targets should be. The point is that you understand why the numbers are what they are, because that is the part that survives after the coaching ends.
Those targets move as you do. As the training load changes or the weight starts shifting, the numbers get revisited.
What it takes from you
Honest logging, and a willingness to send a message when something is not working. Online coaching asks more of you than turning up to a session does, and it gives back more flexibility in return. It suits people with some training experience, people whose schedule will not hold a fixed appointment, and people nowhere near Pittsburgh.
If you are brand new to lifting, or working around an injury, starting in the studio is usually the better call. Technique is far easier to fix in person, and plenty of clients move to online later once the movements are solid.
The commitment, up front
Online coaching runs on a six-month commitment. That is deliberate and worth being straight about: writing a genuinely custom program and then adjusting it every week is real work, and six months is roughly the horizon where the results are worth having. In-studio sessions have no commitment of any kind, so if that is what you would rather start with, start there.
Pricing is straightforward and Tom K. will walk you through it on the consultation, which costs nothing either way.
Questions about this service
After an assessment you get a custom workout plan built around your conditioning and the equipment you can reach, plus a written breakdown of your nutrition targets. Everything lives in one shared spreadsheet where you log your workouts and your daily intake, and you check in weekly by phone, email or video call. The programming and the targets get adjusted as you progress. Online coaching runs on a six-month commitment.
No, and most people who get in touch are not. Plenty are starting over, coming back from an injury, or have never worked with a coach before. The first session is an assessment rather than a test, and the first program is built for the body you have right now.
Plenty of clients train once a week with Tom and handle the rest of the week on their own program. Twice a week moves faster. The honest answer is that the right frequency is the one you will actually keep, and that is worth talking through on the consultation.
Yes, as coaching rather than a rigid meal plan. The work is habits, protein, portions and building meals you will actually cook again. There are no supplements to buy.
In-studio sessions are priced per hour, with no membership and nothing to sign. Online coaching is priced separately and runs on a six-month commitment. Tom will walk you through both on the consultation, which is free either way.
One conversation, then a plan.
The first step is a conversation, not a sales pitch. Phone, email or video call, whichever you prefer. You talk through your goal, your schedule and anything your body is currently unhappy about, and then you decide.
- A movement assessment before any program gets written
- In the studio in Pittsburgh, or coached online from anywhere
- The same coach every session, start to finish