Online Fitness Coaching With 4F Coaching
Online coaching brings 4F Coaching to you — programming, nutrition and accountability through the app, for members who travel or live outside Graham.
What is online coaching at 4F Coaching? 4F Coaching's online coaching gives you custom workouts, nutrition coaching and weekly accountability from a real coach, wherever you live or travel. It is built for members who can't walk into our Graham facility every week — frequent travelers, referrals outside the area, and home-gym trainees who want a real program, not a random template.
Who Is Online Coaching For?
4F Online Coaching brings the same coach-led approach to people who can't walk into our Graham facility every week. It's built for:
- Frequent travelers who want consistency on the road
- People who moved away from Graham but want to keep their coach
- Referrals from current members who live outside the area
- Home-gym trainees who want a real program, not a random template
What's Included
Custom Workout Programming
- Built around the equipment you already have
- Guidance on modest, well-chosen equipment additions
- Programs based on your strength levels and goals
- Progressive updates every 6–8 weeks
- Stretching and mobility routines
- Cardio recommendations
Nutrition Coaching & Meal Planning
- Full 4F Coaching app access for macro tracking
- Meal plan database and digital cookbook library
- Ongoing nutrition consulting
Accountability & Support
- Weekly check-ins in the app
- Monthly recalibration calls on Zoom or FaceTime
- Open access for questions
Clear, Honest Pricing
No long-term contract, no surprise fees. Here's exactly what online coaching costs.
4F Online Coaching
- $149.99 one-time enrollment — covers onboarding, program setup and your first week's dues
- No long-term contract
- 7-day notice to cancel
- Billed weekly on Mondays
How It Works
- 1
Fitness Consultation — we learn your goals, equipment and schedule.
- 2
Custom Plan Development — we set up your account and build your first program.
- 3
Movement and Gym Introduction — train, log, and check in weekly with your coach.
Online Coaching vs a Generic Fitness App
| Feature | 4F Online Coaching | Generic Fitness App |
|---|---|---|
| Real coach who knows you | Yes — a human who reviews your weeks | No — an algorithm and templates |
| Custom program for your equipment | Yes — built around what you have | Generic, one-size presets |
| Nutrition coaching included | Yes — macros, meal plan, check-ins | Usually extra or missing |
| Form review on video | Yes — your coach reviews your lifts | No |
| Accountability and adjustments | Weekly check-ins + monthly calls | Push notifications, no human follow-up |
| Price | $24.99/week — cancel anytime | Lower cost, but you're on your own |
Online Coaching Questions
What equipment do I need?
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.
How do I talk to my coach?
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.
How often does my program change?
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.
Can I cancel anytime?
Yes. There is no long-term contract. Give 7 days' notice to cancel, and you're billed weekly on Mondays.
When am I billed?
You're billed weekly on Mondays. The one-time $149.99 enrollment fee covers onboarding, program setup, and your first week's dues.
Can I switch to in-person training if I move to the area?
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.
Explore Other 4F Programs
Semi-Private Training
One coach, up to six members. Movement is medicine — pain is where we start.
Learn moreNutrition Coaching
Lose the right weight. Eating habits that last — no quick-fix diets.
Learn more24/7 Gym Access
Key-fob access, day or night. A membership never solved anyone's health.
Learn moreEveryone deserves a coach in their corner.
Book a free consultation. We'll match you to the right program — no pressure, no sales pitch.