Six-month private coaching · Colin Lake
Feel better.
Get stronger.
Build conditioning.
Six months of personal coaching built around your goals, your starting point and the life you want to live. I’ll guide your training, track your progress and adjust the plan with you.
Plus applicable tax. Equipment is separate. No automatic renewal.
StrongFirst Elite · Coaching since 2009
Remote, one-to-one coaching · Beginners welcome
Your six-month training roadmap
Learn the foundations.
Build toward your goals.
We begin with an assessment of your goals, training experience, movement, equipment and schedule. You receive a personal training plan with clear priorities for each phase.
01 · Typically month 1
Foundations &
anatomical adaptation.
Learn the movement patterns, breathing and control. Appropriate starting loads and gradual practice help you get accustomed to training. We establish your baseline and a routine you can repeat.
First priority: learn to move and train well.02 · Typically month 2
Build your
training capacity.
Develop consistency and the capacity to handle more work. We adjust sets, repetitions and exercise difficulty as you’re ready, building the base for more demanding training.
Next priority: build on a reliable foundation.03 · Typically months 3–4
Develop
your strength.
Progress suitable lifts, carries and kettlebell skills with purposeful loading and recovery. We track what you can control and perform, connecting that progress to your personal goals.
Focus: stronger, more capable movement.04 · Typically months 5–6
Improve conditioning.
Build independence.
Develop your ability to sustain and repeat effort using appropriate conditioning work. Keep practising your strength skills and finish with a plan for continuing independently.
Focus: the capacity to do more in your life.This is an example of the progression. Your phase timing follows your assessment and readiness. Foundations, strength and conditioning continue alongside one another as the emphasis changes; we adjust the plan when your progress or circumstances call for it.
More live guidance at the beginning.
Two private video sessions weekly.
One private video session weekly.
One private video session every other week.
Private sessions are 60 minutes. We agree your start date and calendar before enrollment. Video feedback and messaging continue throughout all six months.
Your goals set the direction
A clear plan.
Progress you can assess.
We agree what success means to you and establish suitable starting measurements. Your training prescription sets out your exercises, sets, repetitions or duration, load or effort, rest and weekly practice.
You’ll know what to do between sessions and what to record. I use that information to decide when to progress, hold steady or adjust your plan.
Start with a baseline.Choose practical measures that fit your goals: movement control, suitable strength and conditioning tasks, and how everyday activities feel.
Record the work.Log sessions, repetitions, loads, effort and practice. Share technique videos so we can assess how you’re moving.
Review every four weeks.Compare your records and repeat suitable checks. Review energy, confidence and the everyday tasks you care about, then update the next phase.
Connect the numbers to your life. A carry goal might support handling groceries or luggage. Conditioning work might support a longer walk or hike. Get-up practice might support getting down to the floor and standing with greater confidence. We choose the connection that matters to you.
Progress can include better technique, more capacity, improved consistency or the same task feeling easier. We track trends over time and respond to plateaus.
When weight loss is one of your goals
Training, nutrition
and honest accountability.
Nutrition and macro support can be part of your six-month plan. We’ll review your current intake, agree appropriate calorie and protein, carbohydrate and fat targets, and adjust them using your records and progress.
We look at activity, training, recovery and eating habits together. A wearable provides daily step records; a complete food diary shows what you’re eating and drinking, including portions, snacks and extras.
Track honestly and communicate when something gets in the way. That gives us useful information to work with.
Weight-loss guarantee:
accountability comes first.
If we agree a money-back guarantee for your weight-loss goal, you must:
- Wear an agreed activity tracker and share daily step records.
- Complete and log your assigned training and practice, follow the agreed activity plan and attend coaching sessions and check-ins.
- Keep and share a complete daily food and drink diary, and follow the agreed nutrition and macro plan.
- Provide the agreed progress measurements so we can review your weight trend and other relevant markers.
Any guarantee is agreed in writing before payment. We define the target, measurement method, tracking and attendance requirements, how illness or tracking gaps are handled, the refund amount and the claim window. The guarantee depends on documented participation and adherence.
Personal coaching throughout
You’ll know what to practise.
And who to ask.
A plan built for you.
An assessment, a phased training plan and clear weekly instructions. Formal progress reviews every four weeks, with adjustments around your goals, equipment and schedule.
Feedback from me.
Send up to three short technique videos each week. I’ll help you understand what to improve and what to work on next.
Ongoing contact.
Direct messaging and regular progress reviews. Questions and videos receive a reply within two business days, Monday–Friday, excluding holidays.
Useful strength. Efficient training.
Start with the fundamentals.
Build from there.
The kettlebell swing brings power and conditioning into your training. The Turkish get-up develops deliberate strength and control as you move from the floor to standing.
We work through suitable progressions at your pace. Clubs, maces and other movements can enter your plan when they serve your goals and you’re ready for them.
One body. One life.
Build the capability to enjoy yours.
Your return on this investment comes from learning skills you continue to use: understanding your technique, choosing appropriate loads and fitting effective training into your life.
A small amount of equipment can become a training practice you keep building for years. Consistent use is what makes that value last.
Your coach · Colin Lake
I believe in these tools.
And in teaching you to use them.
I’ve worked in the fitness industry for nearly 20 years and have been coaching since 2009. Kettlebells are the most useful piece of training equipment I’ve come across. I use them myself, alongside clubs and maces.
My goal is to help you become stronger, move with more confidence and stay capable for the life you want to live.
My commitment to you.
I’ll provide clear instruction, honest feedback and a plan that responds to your progress. We’ll review your technique, consistency and training capacity together.
If something isn’t working, tell me. We’ll look at the obstacle and adjust the approach. You’ll have my support as you put the work into practice.
I want you to leave with greater confidence in your own training decisions.
A shared commitment
You bring the willingness.
I’ll guide the process.
This is for adults who want personal instruction, a clear plan and ongoing support—and are ready to take ownership of their actions, keep honest records and make room for the work.
A good fit if you’re ready to:
- Make time for your sessions and regular practice.
- Follow the plan, share videos and apply feedback.
- Ask questions and communicate when you’re struggling.
- Learn the basics patiently and take responsibility for your effort.
Be honest about what you need.
You can begin with little experience. You do need to participate consistently and practise independently between our appointments.
If you need someone supervising every workout, or can’t currently commit to regular practice, tell me before enrolling. We’ll discuss whether this format is appropriate.
Before you apply.
How is this different from group coaching?
Private coaching includes your own program, scheduled one-to-one video sessions, direct messaging and personal adjustments over six months. The group offer provides shared swing and get-up programming and feedback in a private Facebook group. Compare the group option →
Do I need to buy equipment?
Equipment is separate from the $6,000 CAD coaching fee. You can use suitable equipment you already own. We’ll discuss what you need before you buy, including appropriate weights and space to train.
What do I need for remote coaching?
A reliable internet connection, a phone or computer for video sessions, a way to record short practice clips and suitable space and equipment. We’ll confirm the video and messaging setup before your start date.
Will I train independently between sessions?
Yes. Your plan includes practice between appointments. Live coaching is more frequent in the first month, and ongoing video feedback helps you refine your training as you become more independent.
Is weight loss part of every program?
No. Your goals determine your plan. We can focus on strength, conditioning, movement and confidence without a weight-loss target. If weight loss is one of your agreed goals, nutrition and macro review can be included. A money-back guarantee, if offered, requires written terms and the activity, training and nutrition records described above.
Does applying commit me to paying?
No. Applying starts a conversation with Colin. We’ll confirm the fit, goals, equipment and schedule first. The full six-month coaching fee of $6,000 CAD plus applicable tax is paid upfront before your program begins. You receive the written cancellation, rescheduling and refund terms before you enroll. There is no automatic renewal.
Your next step
Let’s find out
if this fits.
1. Tell me about yourself.
Share your goals, current training and the time you can commit in the short application.
2. Have a conversation.
I’ll follow up personally so we can discuss your starting point, questions and whether the program suits you.
3. Agree your plan and start.
We confirm the schedule and program terms before payment. Then we get your assessment and first sessions in the calendar.
Great Lakes Method · Private coaching
Six months.
Personal guidance.
A stronger foundation.
Plus applicable tax. Equipment is separate.
No automatic renewal.
No payment required to apply. Colin will follow up personally.
Have a question first? Ask Colin.
Your information is used to respond to your application. Privacy policy
Looking for group support? Explore the three-month group coaching offer →