Online personal trainer for office workers
Get fit around your 9‑to‑5.
Three 45-minute sessions a week, planned around your meetings, not instead of them. Coached 1:1 by Callum, Cert III & IV qualified, on the Sunshine Coast and online wherever you work.
No contracts. Coaching from A$50/week.
Sound familiar?
A desk job works against your body. Your training should work around it.
Your back is stiff and your hips are tight.
Eight hours in a chair shortens your hip flexors and rounds your shoulders.
What we do: strength work for your glutes, upper back and core, plus mobility you can do at your desk.
A meeting ran late and the gym didn't happen.
Plans that need an hour a day fall apart the first busy week.
What we do: 45-minute sessions placed in your actual calendar, with a short backup session for weeks that blow up.
You train hard and the scale won't move.
Sitting all day can burn far less than you think, and training alone rarely closes the gap.
What we do: simple targets for steps, protein and meals you can prep in an hour on Sunday.
The problem
of work hours are spent sitting by Australian office workers, with 42% in stretches of 30 minutes or more.
Hadgraft et al., Preventive Medicine Reports, 2016of Australians aged 18–64 don't do the recommended two days a week of strength training.
AIHW, from the ABS National Health Survey 2022The good news
of strength training a week is linked to a 10–20% lower risk of early death, heart disease and cancer.
Momma et al., British Journal of Sports Medicine, 2022was all it took for people training with a coach to gain significantly more strength than people training on their own.
Mazzetti et al., Medicine & Science in Sports & Exercise, 2000How it works
From first call to first session in under a week.
- 15 minutes
Free call
We talk about your goals, your schedule and any injuries. No pressure to sign up.
- Within 3 days
Your plan
A program built around your week, your gym and the equipment you have.
- Every week
Check-ins
We review your progress and adjust the plan so it keeps working as life changes.
Ways to work with me
Pick the level of support you need.
Your First Rep
A$49.99
- A practical beginner's guide to the gym
- What to do, how to do it, and why
- Read at your own pace
1:1 Online Coaching
A$50 per week
- Program built around your calendar
- Weekly check-in and plan updates
- Video feedback on your technique
- Nutrition targets that suit desk days
- Message me with questions any time
12-Week Office Worker Program
A$79
- Personalised 12-week gym program
- Built for people who sit all day
- One-off payment, no check-ins
The shop
Programs and guides you can start today. Instant download, no coaching needed.
About Callum
I train people who sit for a living.
I've spent over 10 years in the gym and seen what it does for your body and your head. Now I help office workers on the Sunshine Coast and online build that habit without giving up their evenings.
Whether you want to build muscle, lose weight or stop your back hurting by Friday, I'll meet you where you are. No judgement, just a plan that fits.
From the blog
Training advice for desk workers.
High-protein air fryer meal prep: 5 work lunches in about an hour
Three proteins, one tray of veg, and lunches with 35–40 g of protein each.
Read → 5 Sep 2026The best gym schedule for a 9-to-5
How much time you actually need, and what to do when a meeting eats your session.
Read → 3 Sep 2026Desk job fat loss: why the scale won't budge
The calorie gap a desk job creates, and the four levers that fix it.
Read →Questions
Before you book.
I've never been to a gym. Is this for me?
Yes. Most of my clients start as beginners. Your first weeks focus on learning the movements safely, and I check your technique on video.
I can only train 2–3 times a week. Is that enough?
Yes. Three focused 45-minute sessions is plenty to build strength and change how you look and feel.
How does online coaching work day to day?
Your program lives in an app. You log sessions, send videos when you want feedback, and we check in once a week to adjust things.
Can I cancel?
Yes. Coaching is weekly with no lock-in contract.
Your calendar has room for this. Let's find it.
Book a free 15-minute call and we'll work out where training fits in your week. Not ready to talk yet? Grab the free 4-week desk-worker program below.