Question 1

How do I get started at 4F Coaching?

Accepted Answer

Book a free consultation. We sit down with you, talk through your goals, nutrition, and starting fitness level, then map out a plan that fits your life. Everyone deserves a coach in their corner.

Question 2

What happens at the free consultation?

Accepted Answer

You meet a coach, talk through your goals, habits and nutrition, and review your starting fitness level. Then we recommend the program that fits your goals, schedule and what fits your life.

Question 3

Is the free consultation really free?

Accepted Answer

Yes. The consultation is free with no obligation. We talk goals, nutrition, and where you're starting from, then recommend the right program — no sales pitch.

Question 4

Do I need to be in shape before I start?

Accepted Answer

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.

Question 5

Can I bring a friend to my consultation?

Accepted Answer

Yes. Friends and spouses are welcome at your free consultation. Many members train together in semi-private sessions and share the cost of a dedicated coach.

Question 6

What should I wear to my consultation?

Accepted Answer

Wear comfortable clothes you can move in. If you'd like to try a movement introduction, athletic wear and shoes work best — but there's no workout required.

Question 7

Where is 4F Coaching located?

Accepted Answer

4F Coaching is at 10225 198th St Ct E, Suite 200, Graham, WA 98338. Call 253-604-8754 to book a free consultation. We serve Graham, South Hill, Puyallup, Orting, Eatonville, and Spanaway.

Question 8

What areas does 4F Coaching serve?

Accepted Answer

4F Coaching is located in Graham, WA and serves Graham, South Hill, Puyallup, Orting, Eatonville and Spanaway. Online coaching is available anywhere.

Question 9

What certifications do 4F coaches have?

Accepted Answer

Coaches hold certifications including NASM Certified Personal Trainer, NASM Fitness Nutrition Specialization, Pain-Free Performance Specialist, Behavioral Change Specialist, Certified Nutrition Coach, TRX and CPR/AED. 4F Coaching is a NASM Partner Approved Facility.

Question 10

What is semi-private personal training?

Accepted Answer

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.

Question 11

What makes 4F Coaching different from a normal gym in Graham?

Accepted Answer

4F Coaching is a coach-led semi-private personal training gym, not a big-box gym. You get a dedicated coach, an individualized program, and nutrition guidance — in a calm, private facility with 24/7/365 key-fob access. This isn't a normal gym.

Question 12

What's included in a training membership?

Accepted Answer

Semi-private training memberships include an individualized program, coach-led sessions (one coach with up to six members), nutrition coaching and meal planning, the custom 4F app for check-ins and progress, and 24/7/365 key-fob gym access.

Question 13

How much does in-person training cost?

Accepted Answer

We'll walk through your options at your free consultation. Pricing depends on how many sessions per week you choose and what fits your goals — nutrition coaching is included with training memberships.

Question 14

How many people are in a semi-private session?

Accepted Answer

Semi-private sessions are one coach with up to six members, so every member still gets real, individual attention while training alongside a few others.

Question 15

How many sessions per week should I do?

Accepted Answer

Most members train 2–3 times per week, but your coach will recommend a frequency that fits your goals, schedule, and recovery. Book a free consultation to map out your plan.

Question 16

Can I train with a friend or my spouse?

Accepted Answer

Yes. Semi-private training is a great way to train with a friend, partner or spouse, stay accountable together and share the cost of coaching.

Question 17

Do I need experience to start semi-private training?

Accepted Answer

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.

Question 18

Is it a class or boot camp?

Accepted Answer

No. Every workout is programmed individually with a scientific approach. You work at your own pace with no pressure to keep up — this is coaching, not a generic class.

Question 19

Is nutrition coaching included?

Accepted Answer

Yes. Nutrition coaching and meal planning are included with 4F Coaching training memberships, using the 4F Coaching app for macro tracking and check-ins. It's also available as a standalone program.

Question 20

Can I buy nutrition coaching on its own?

Accepted Answer

Nutrition coaching is available as a standalone program. We'll walk through your options at your free consultation to see if it fits your goals.

Question 21

Do I have to count macros forever?

Accepted Answer

No. We use macros as a teaching tool and a check-in tool, not a lifetime sentence. The goal is eating habits that last without tracking every bite.

Question 22

Will I have to give up foods I love?

Accepted Answer

No. We focus on balance, not restriction. You can lose fat or build muscle and still enjoy your life — no 'spinach every meal' diets.

Question 23

Do you give meal plans?

Accepted Answer

Yes. You get a meal plan database and digital cookbook, plus shopping, cooking, and meal-prep strategies. Your coach adjusts your plan through regular check-ins in the 4F app.

Question 24

Can you help with hormone-related weight struggles?

Accepted Answer

We coach nutrition and habits alongside your healthcare provider — we never give medical advice. If hormones are affecting your progress, we coordinate with your provider and adjust your plan around it.

Question 25

How do nutrition check-ins work?

Accepted Answer

Check-ins happen through the custom 4F app. You log what you can, your coach reviews, and you adjust together — real accountability, not a chatbot.

Question 26

Can I train with an injury, chronic pain or after surgery?

Accepted Answer

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.

Question 27

Can nutrition coaching help with weight loss around an injury?

Accepted Answer

Nutrition supports recovery and body composition whether or not you're training hard. We work alongside your healthcare provider and never give medical advice.

Question 28

What is Pain-Free Performance training?

Accepted Answer

Pain-Free Performance means we build your program around your limitations instead of pushing through them. It's a specialization our coaches hold, so you can train while you heal and strengthen.

Question 29

Is the gym open 24/7?

Accepted Answer

Yes, members receive a key fob for 24/7/365 access to the facility. Coached sessions and staffed hours are Monday–Saturday, 9:00 AM–7:00 PM.

Question 30

What does 24/7 gym access at 4F Coaching include?

Accepted Answer

24/7/365 key-fob access to the Graham facility, 3 private bathrooms, 2 private showers, and 2 full-body massage chairs. You can train early mornings, late nights, weekends, and holidays.

Question 31

Can I buy access without coaching?

Accepted Answer

Key-fob access is included with training memberships. We'll walk through your options at your free consultation.

Question 32

Is the gym safe late at night?

Accepted Answer

Access is key-fob controlled and the facility is private and well-lit. Members train at all hours, including early mornings before work.

Question 33

Do you have showers and changing areas?

Accepted Answer

Yes. 4F Coaching has 3 private bathrooms and 2 private showers so you can train before work, plus 2 full-body massage chairs for recovery.

Question 34

Can guests come to the gym?

Accepted Answer

Key-fob access is for members. We start everyone with a free consultation so we can match you to the right program. Book yours today.

Question 35

Do you offer a free trial of the gym?

Accepted Answer

We start everyone with a free consultation so we can match you to the right program — semi-private training, nutrition, online, or 24/7 access. Book yours today.

Question 36

What is 4F Online Coaching?

Accepted Answer

4F Online Coaching delivers your training program, nutrition guidance, and accountability through the custom 4F app — anywhere you are. It's built for members who travel or live outside Graham.

Question 37

How much does online coaching cost?

Accepted Answer

Online coaching is $24.99 per week plus a one-time $149.99 enrollment fee, which includes onboarding, program setup and your first week. There is no long-term contract; give 7 days notice to cancel. Billing is weekly on Mondays.

Question 38

What equipment do I need for online coaching?

Accepted Answer

Not necessarily a full gym. Your program is built for the equipment you have — whether that's a full gym, a few dumbbells, or bodyweight at home. We can also guide you on a few modest, well-chosen pieces of equipment.

Question 39

How do I talk to my coach with online coaching?

Accepted Answer

Through weekly check-ins in the 4F app plus monthly recalibration calls on Zoom or FaceTime. You also have open access for questions between check-ins.

Question 40

How often does my online program change?

Accepted Answer

Your program updates progressively every 6–8 weeks based on your strength levels and goals. Your coach reviews your weeks and adjusts your plan — not a static template.

Question 41

Can I cancel online coaching anytime?

Accepted Answer

Yes. There is no long-term contract. Give 7 days' notice to cancel, and you're billed weekly on Mondays.

Question 42

When am I billed for online coaching?

Accepted Answer

You're billed weekly on Mondays. The one-time $149.99 enrollment fee covers onboarding, program setup, and your first week's dues.

Question 43

Can I switch to in-person training if I move to the area?

Accepted Answer

Yes. Some online members move into semi-private training when they're in the Graham area. Your coach can help you transition when it fits.

Question 44

Will a real coach review my form with online coaching?

Accepted Answer

Yes. You submit videos through the 4F app and your coach reviews your lifts and gives feedback. The difference from an app-only plan is a real human coach.

Personal Training FAQs

Getting Started

Programs & Pricing

Nutrition

Injuries & Pain

Gym Access & Amenities

Online Coaching

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