You've put everyone else first for years. Here, you finally come first. One coach, up to six members, and a plan built around your body, your pain, and your life — led by a coach who was told he'd never walk again.
You're not too late. You're not alone.
Claim Your Free Consultation
A coach will call you to set up your visit. No pressure. No sales pitch.
4F Coaching is a coach-led semi-private personal training gym in Graham, WA, built for adults who want to live longer, stronger lives. One coach works with up to six members at a time, so every workout is built around your body, your pain, and your goals. You get a personal trainer who knows your name, nutrition coaching, the 4F app, and 24/7 key-fob access — serving Graham, South Hill, Puyallup, Orting, Eatonville and Spanaway.
I was in a near-fatal head-on collision. The doctors told me I'd never walk on my own again. I spent two years in a wheelchair, believing that was my new normal.
Then I got sick and tired of being sick and tired. I took my health back into my own hands. Within my first year of training, I threw out the wheelchair, the crutches, and the cane. I later had a hip replacement — and I still coach while managing my own pain every day.
I'm not telling you I overcame it. I'm telling you I'm in it with you.
Every 4F membership is coach-led. Pick the program that fits — or book a free consultation and we'll match you.
Semi-Private Training
One coach, up to six members. Movement is medicine — pain is where we start.
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Nutrition Coaching
Lose the right weight. Eating habits that last — no quick-fix diets.
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Online Coaching
4F coaching, wherever you are. Your coach in your corner, anywhere.
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24/7 Gym Access
Key-fob access, day or night. A membership never solved anyone's health.
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Give us ninety days. We'll give you a body that moves better, sleeps deeper, and hurts less — and something harder to measure: proof you can trust yourself again.
Your gym noticed when your payment failed. We notice when you miss a session.
A gym membership has never solved anyone's health. Coaching does. We're the anti-gym — we sell outcomes, not access. Here's how 4F compares to a big-box gym and a solo 1-on-1 trainer.
Custom training program
Coach watching your form
Nutrition coaching
Accountability community
24/7 gym access
Shared cost with friends
Three steps. No pressure, no sales pitch — just a coach in your corner from day one.
Fitness Consultation — free, and we document everything.
Custom Plan Development — your program, your nutrition, your app.
Movement and Gym Introduction — meet your coach and start training.
We don't claim "we're like family." We show it. Every day.
We know you by name, and we notice if you're gone for six days, not six months.
Your first workout gets a "First Workout Complete" photo. Go Fam!
No high fives here. High 10s, then fists in the middle.
Food drives, holiday giving, and showing up when a member is hurting.
Not just numbers on a scale — real arcs, real identity change. Members tell us their stories in their own words.
Thomas weighed 350 lbs and was pre-diabetic when he started. In nine months he lost 75 lbs and gained 7 lbs of muscle through semi-private training and nutrition coaching — and got his health back.
— Thomas W.
After 14 years of back pain from a desk job, Sonya trained at 4F Coaching and reached zero pain in five months — working alongside her healthcare provider.
— Sonya Z.
She came in at 300 lbs. Then her son joined. She's down 115+ lbs with 4F (150+ from her peak) and her son lost 40+. [CONFIRM: name shared with permission before publishing]
— [CONFIRM name — shared with permission]
Through spinal fusions, open-heart surgery and diabetes, he's now out-training people half his age. [CONFIRM: name shared with permission before publishing]
— [CONFIRM name — shared with permission]
"Because of lifting weights and pushing myself, I am able to lift my daughter in the ways I need to take care of her right now."
Founder & Head Coach
Told he would never walk again after a near-fatal car accident, TJ spent two years in a wheelchair — then rebuilt his own body and now helps members do the same. Coaching full time since 2013.
Read bio JFounder & Director of Personal Excellence
Jess rebuilt her strength and confidence for her daughters, then turned that mission into 4F's nutrition and behavioral-change coaching.
Read bio"This isn't a normal gym. This is where you go to change your life back to what you want it to be. Five months in, I've lost 75 pounds and gained seven pounds of muscle."
"14 years of desk-job back pain — gone in five months. An 80/20 lifestyle, eating more food than I ever have, and feeling better than I ever have."
"There is nothing like it around here. You will instantly feel like you belong. The owners know you by name and guide you to your goals."
"He trained me through a joint replacement and a full recovery, and because of his expertise I am as strong as ever. He cares for his clients like they are family."
"Jess never gave up on me and never let me give up on myself. She helped me advocate with my doctors through crippling health setbacks. Get you a 4F Coach."
"I have bad hips — one surgery already. TJ builds my workouts around those limitations to recover and strengthen the muscles around the impingement and arthritis."
4F Coaching is at 10225 198th St Ct E, Suite 200, Graham, WA 98338. Call (253) 604-8754 to book a free consultation.
Semi-private personal training is coach-led training in a small group where each person follows a workout designed for their own goals, fitness level and limitations. At 4F Coaching it combines the customization of one-on-one training with the motivation and lower cost of training alongside others.
No. 4F Coaching works with men and women of all ages and fitness levels. Every workout is designed for you, so there is no pressure to keep up with anyone else.
Yes. Nutrition coaching and meal planning are included with 4F Coaching training memberships, using the 4F Coaching app for macro tracking and check-ins.
Yes. 4F coaches build programs around injuries and limitations and hold Pain-Free Performance certifications. Coach TJ began his career in physical therapy clinics. We coach alongside your doctor or physical therapist and follow their clearance.
Yes, members receive a key fob for 24/7/365 access to the facility. Coached sessions and staffed hours are [CONFIRM: Monday-Saturday, 9:00 AM-7:00 PM].
4F Coaching is located in Graham, WA and serves Graham, South Hill, Puyallup, Orting, Eatonville and Spanaway. Online coaching is available anywhere.
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You've put everyone else first for years. Give yourself this. Book a free consultation and we'll match you to the right program — semi-private training, nutrition coaching, online coaching, or 24/7 gym access. No pressure. No sales pitch.
Personal excellence is the ultimate rebellion.
Prefer to talk? Call (253) 604-8754.
Be blessed and be well.