Frequently Asked Questions About Online Personal Training
Everything you need to know about online strength coaching, programs, pricing, and getting started
Getting Started with Online Strength Coaching
Your first steps toward working with Arctic Performance Training
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Getting started is simple and takes less than 48 hours:
Step 1: Book your free 15-minute consultation call through our contact page or email arcticperformancetraining@gmail.com
Step 2: We'll discuss your goals, training background, sport, and any injuries or limitations
Step 3: I'll create your personalized training program and send you access to the Trainerize app
Step 4: Start training! You'll receive your first workout within 48 hours of our call
There's no obligation during the consultation, and I'll answer any questions you have about the process.
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No! Consultations are completely free of charge with no obligation. This call gives us a chance to get to know each other, discuss your goals, and determine if online training is the right fit for you. It's a no-pressure conversation focused on understanding your needs.
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Absolutely not! While I specialize in sports performance training for golfers, skiers, and cyclists, I work with people at all fitness levels. From complete beginners to competitive athletes.
Whether you're new to training, returning after a break, or looking to improve athletic performance, I'll design a program that meets you exactly where you are and progresses at the right pace for your experience level.
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I specialize in corrective exercise and injury prevention! If you have an injury, chronic pain, or movement limitations, I'll design your program to:
Work around your limitations safely
Address the root causes through corrective exercises
Improve mobility and strengthen vulnerable areas
Gradually progress toward pain-free movement
*Always make sure to be cleared for exercise from your docotr if dealing with an injury or medical condition!
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Yes! Many of my clients train for multiple sports. For example, golf in summer and skiing in winter, or cycling and mountain biking year-round. I'll create a periodized program that addresses the demands of your primary sport while maintaining fitness for others.
I can also adjust your program seasonally to prepare for specific events or seasons (like ramping up ski conditioning in fall or golf training in spring).
Programs and Sport-Specific Training
Understanding our training programs and what to expect
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I offer sport-specific training programs for:
Golf Performance Training: Increase drive distance, improve swing mechanics, build rotational power
Ski Conditioning: Prepare for downhill, backcountry, or cross-country skiing with strength and endurance training
Cycling Performance: Boost power output, climbing ability, and endurance for road, mountain, or gravel cycling
General Fitness: Build overall strength, conditioning, and healthy movement patterns
Corrective Exercise: Address pain, injuries, and movement limitations
All programs are fully customized to your specific goals, fitness level, schedule, and equipment access.
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Unlike cookie-cutter programs or apps, every workout I create is 100% personalized to you:
Sport-specific: Exercises directly improve performance in your chosen activity
Customized progression: Programs adapt to your progress, not a generic timeline
Injury consideration: I work around limitations and address imbalances
Equipment-based: Designed for what you actually have access to
Schedule-friendly: Fits your real life, work, and training commitments
Real coaching: Weekly feedback, form reviews, and adjustments, not just a template
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Most programs involve 2-4 strength training sessions per week, typically 45-60 minutes each. The exact frequency depends on:
Your goals and timeline
Your current training volume in your sport
Your recovery capacity and schedule
Whether you're in-season or off-season
I design your program to complement your sport training, not interfere with it. We'll find the right balance during your consultation.
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Yes! Nutrition guidance is included in all coaching packages. I provide:
General nutrition principles for athletes
Meal timing recommendations around training
Hydration strategies
Supplement guidance (if appropriate)
Macro targets based on your goals
Note: I'm not a registered dietitian, so I provide general nutrition coaching rather than specific meal plans or medical nutrition therapy. For complex dietary needs or medical conditions, I'll recommend working with an RD.
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Absolutely! Your program is flexible and adaptable. If an exercise causes pain, doesn't feel right, or doesn't fit your equipment, just let me know and I'll provide alternatives immediately.
With the unlimited coaching package, I make adjustments in real-time based on your feedback. Your program evolves with you.
Pricing and Payments
Understanding costs, packages, and payment options
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I offer three pricing options to fit different needs and budgets:
Self-Guided Program: $150/month - Customized training program, app access, email support, monthly updates
Unlimited Coaching: $250/month - Everything in self-guided PLUS weekly check-ins, form video reviews, unlimited messaging, and priority support (Most Popular!)
One-Time Program: $250 - Pre-designed 12-week program with video library, instant access, no ongoing commitment
All packages include fully personalized programs, mobile app access, and my expertise. Visit my Pricing Page for complete details.
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Payment is handled securely through the Trainerize app, which accepts all major credit cards. For monthly packages, you'll be charged automatically on the same day each month. You can cancel anytime with no penalty.
For the one-time program purchase, it's a single payment with immediate access to all materials.
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No contracts! Monthly packages are month-to-month with no long-term commitment required. You can cancel anytime, though I recommend giving any training program at least 8-12 weeks to see meaningful results.
Most clients stay for 3-6+ months as they work toward their goals, and many continue year-round with seasonal adjustments to their programs.
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Occasionally! I sometimes offer promotions for new clients or seasonal programs (like pre-ski season conditioning). The best way to stay updated is to:
Follow Arctic Performance Training on social media
Subscribe to the email newsletter
Reach out directly, I'm always happy to discuss options
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The main difference is the level of coaching support:
$150 Self-Guided Program: You receive a fully customized training program and access to the app with video demonstrations, but coaching interaction is limited to email support and monthly program updates. Great for self-motivated individuals who are comfortable training independently.
$250 Unlimited Coaching: You get everything above PLUS weekly check-ins, form video reviews, unlimited messaging throughout the week, priority response times, and real-time program adjustments. This is the full coaching experience, it’s like having a personal trainer available anytime.
Most clients choose the unlimited coaching package because the additional accountability and feedback accelerates results significantly.
How Online Strength & Conditioning Coaching Works
Understanding the process, technology, and communication
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Here's exactly what the experience looks like:
You receive app access: After our consultation, I'll send you login credentials for the Trainerize app (available on iOS, Android, and web)
Your program is ready: Open the app and you'll see your personalized workout program with all exercises, sets, reps, and coaching notes
Follow video demonstrations: Every exercise includes a demo video showing proper form and technique
Log your workouts: Track your weights, reps, and how you felt. I review this data to monitor your progress
Communicate with me: Message me anytime through the app with questions, send form check videos, and receive weekly check-ins
Programs evolve: I adjust your program based on your progress, feedback, and changing goals
It's like having a personal trainer in your pocket, minus the gym commute and rigid scheduling!
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No, I don't watch you in real-time. Online training is designed for flexibility. You train on your schedule without needing to coordinate times with me.
However, I do occasionally ask you to record short videos of specific exercises so I can review your form and technique. This helps me ensure you're moving safely and efficiently. These form checks are asynchronous, so you record when convenient, and I'll review and provide feedback within 24 hours.
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I respond to all messages within 24 hours, typically much faster (usually within a few hours during business days). With the unlimited coaching package, you get priority response times.
You're never left hanging when you have questions or need adjustments to your program.
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I use Trainerize, one of the leading platforms for online personal training. It includes:
Workout programs with video demonstrations
Progress tracking and workout logging
Direct messaging with your coach
Form check video uploads
Nutrition logging (optional)
Habit tracking and reminders
The app is free to download and user-friendly. I'll walk you through everything during onboarding.
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Absolutely! Research shows that online training can be just as effective as in-person training when done properly. Here's why it works:
Consistency: Train on your schedule without commuting or booking appointments
Quality programming: You get the same personalized, expert-designed programs
Video demonstrations: Visual learning of proper technique
Form feedback: I review your videos and provide corrections
Accountability: Weekly check-ins and progress monitoring
Adaptability: Programs adjust based on your feedback
Many clients actually prefer online training because it fits seamlessly into their lives and allows them to build sustainable, independent training habits.
Equipment & Gym Access
What you need to train effectively
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Equipment needs vary based on your goals and what you have access to. I design programs around your situation:
Minimal Home Setup (Recommended):
Set of dumbbells (adjustable or multiple weights)
Resistance bands
Exercise mat
Bench or sturdy chair (optional but helpful)
Full Gym Access: If you have a gym membership, we can utilize barbells, cable machines, and other equipment for more variety and progression options.
No Equipment: Even with zero equipment, we can build an effective bodyweight-based program using progressive calisthenics.
During our consultation, we'll discuss what you have and I'll design accordingly.
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Not a problem at all! Many of my clients train exclusively from home and get excellent results. I'll create a program using whatever equipment and space you have available.
Home training has actually become many athletes' preferred method because of the convenience and time savings. There’s no commute, no waiting for equipment, and total schedule flexibility.
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Definitely! If you enjoy training outdoors, I can incorporate exercises that work in parks, trails, or your backyard. This is especially popular with mountain bikers and trail runners who want functional training in natural environments.
The Trainerize app works great on your phone, so you can take your workouts anywhere.
Results & Performance Timeline
What to expect and when you'll see improvements
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Results timeline varies by individual, goals, and most importantly CONSISTENCY, but here's what most clients experience:
2-3 weeks: Feel better - improved energy, less soreness, better movement quality
4-6 weeks: Notice changes - strength increases, exercises feel easier, body composition shifts
8-12 weeks: Measurable performance improvements - increased golf drive distance, faster cycling times, stronger skiing, better endurance
3-6 months: Significant transformation—major strength gains, injury-free training, peak sport performance
Consistency is key. Clients who follow their program 80%+ of the time see the best and fastest results.
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Real client results from Arctic Performance Training:
Golfers: 15-25 yard increase in drive distance, improved swing speed, reduced back pain
Skiers: All-day leg endurance, zero knee pain, confident on challenging terrain
Cyclists: 10-20 watt FTP increase, better climbing power, faster recovery between rides
General fitness: 15-20% strength increases in major lifts, improved mobility, pain reduction
Results depend on consistency, starting point, and goals. During our consultation, we'll discuss realistic expectations for your specific situation.
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Progress tracking is built into every program:
Workout logging: Track weights, reps, and how exercises feel
Weekly check-ins: Subjective feedback on energy, recovery, and performance
Performance metrics: Sport-specific measurements (drive distance, FTP, ski endurance, etc.)
Form videos: Visual assessment of movement quality improvement
Photos (optional): Body composition tracking if that's a goal
I review all this data weekly to ensure you're progressing optimally and adjust your program as needed.
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If you're not seeing the progress we expected, I'll troubleshoot with you to identify the issue. Common factors include:
Inconsistent training frequency
Inadequate nutrition or recovery
Training intensity too low or too high
Outside stressors affecting recovery
With unlimited coaching, we catch these issues early through weekly check-ins and make adjustments immediately. If you're following your program consistently and not seeing results within 6-8 weeks, we'll modify the approach at no additional cost.