I build it around you
Your schedule, your gym, your experience and your goals shape the plan. Not a template.
High Yield Coaching · Online coaching
You don't need more time. You need a better plan.
You've trained before. This time you'll have a plan built around your week, food that fits normal life, and a coach checking in so it actually sticks.
Free, 30 minutes, no pressure.
Simplified
Built around your life
- TrainingEfficient and effectiveLess fluff, more focus on the things that really move the needle.
- NutritionFlexible, not restrictiveSimple goals and guidance on the things that matter, with room for the foods you love.
- Check-insFeedback, then adjustmentsYour plan changes as real life does, so you keep moving forward.
- Busy weekPlan B, ready to goLate at work, kids' sport or travelling? Swap in a 20-minute version.
Fits around
WorkRunning a businessFamilySportShift workTravel
What I do
I do the thinking. You do the training.
More than 10 years of coaching, boiled down to a simple system that fits around work, family, sport and everything else.
I cut the noise
I filter the endless advice down to the few things that will make the biggest difference for you.
I review and adjust
I look at every check-in myself. When life changes, your plan changes with it.
I teach as we go
You learn the why behind your training and food, so the results last long after coaching.
Big rocks first.
Fill a jar with sand and the big rocks won't fit. Put the rocks in first and everything else settles around them. We start with the few things that drive most of your results, and skip the rest. That's High Yield Coaching: only what moves the needle.
- Calories
- Protein
- Strength training
- Daily steps
- Sleep
- Consistency
How it starts
It starts with a chat.
Book a chat with Sam
A free 30-minute video call. We talk about your goals, your week, your training so far and what's got in the way before.
Leave with a clear plan
You walk away knowing your priorities and your first steps, whether you coach with me or not.
Start coaching, if it's right
No pressure either way. If you join, your plan lands in the Trainerize app and weekly check-ins begin.
Real people, real results
Don't take my word for it
Busy people who found a way to train, eat well and feel like themselves again.
In their words
Client video 1
Client video 2
Client video 3
Before and after
[Result, e.g. 9 kg down]
[Client name] · [12 weeks] · [Who they are, e.g. nurse, shift worker]
"[One or two lines in their own words about what changed.]"
[Result, e.g. 9 kg down]
[Client name] · [12 weeks] · [Who they are, e.g. nurse, shift worker]
"[One or two lines in their own words about what changed.]"
[Result, e.g. 9 kg down]
[Client name] · [12 weeks] · [Who they are, e.g. nurse, shift worker]
"[One or two lines in their own words about what changed.]"
Coaching packages · 12 weeks, then rolling
Pick the support you need
Aware
Structure and accountability on a budget.
$29/ week
- Gym program, 3 sessions of 30–40 min, refreshed every 4 weeks
- Video demos for every exercise in the app
- Nutrition guide and the 5-Dinner recipe pack
- Daily habit tracking with streaks and badges
- Fortnightly check-in to keep you on track
- Private member community and a monthly live Q&A
Focus
Full coaching, built around your week.
$69/ week
- Everything in Aware
- Program written for your schedule, gym and goal
- Personal calorie and protein targets, adjusted as you progress
- Weekly check-in with a personal video reply from me
- Form checks: send a clip, get feedback on your technique
- Message me any weekday, reply within 24 hours
- Progress review and plan update every 4 weeks
Full Focus
My highest level of support, for fastest results.
$129/ week
- Everything in Focus
- 45-minute kick-off call to map out your week
- 20-minute video call with me every fortnight
- Priority messaging with same-day replies on weekdays
- Weekly dinner plan and shopping list reviewed by me
- Sleep, stress and energy coaching
- Bring your partner for 50% off
Founding members: Focus at $55/week, locked in for 6 months.
10 spots. In return, I ask for honest feedback and a testimonial.
Your coach
Hi, I'm Sam.
I've worked in just about every facet of the fitness industry since I started at 18: gym instructor, PT, group fitness, online coaching, nutrition coaching, 8 years managing a gym, and now helping build an epic gym management software business here in Australia.
Over the years I've worked with all sorts of people, from complete beginners to athletes, and shift workers to business owners. The fundamentals never change. I just make them work for you.
I work full-time and have two young girls, so my own training has to fit around a busy week too. That's how I coach: efficient sessions, simple food and steady progress.
10+ yearsWorking across the fitness industry
8 yearsManaging a group fitness and 24/7 gym
Level 5Diploma in Advanced Nutrition Science
2 kidsBoth under five. Coffee is part of the plan.
Qualifications · Sam Murphy, MN.Nutr
- Level 5 Diploma in Advanced Nutrition Science (MN.Nutr)1st4Sport, through Mac-Nutrition Uni
- Level 4 and Level 5 Exercise CertificatesNZQA
- Diploma of Business (BSB50215)MAX
Questions
Before you book
Is the chat a sales call?
No. It's a relaxed conversation about where you're at and what you want. If coaching with me is a good fit, I'll tell you how it works. If not, I'll point you in the right direction.
I only have 30 minutes. Is that enough?
Yes. Every session is built to fit 30–40 minutes. Three or four of those a week, done consistently, beats one long session you keep skipping.
Do I need a gym?
No. You can train at home with a few dumbbells, at a 24/7 gym, or a mix of both. Your program is built around what you have.
Will I have to cook separate meals?
No. You eat normal food, the same as the people you live with, with simple tweaks to portions and protein. No meal plans to follow to the gram.
Where do I need to be?
Anywhere. Coaching is 100% online through the Trainerize app, so it works wherever you live in Australia or New Zealand.
What happens after 12 weeks?
We review your progress together and set your next 12-week goal. After the first 12 weeks, coaching rolls on week to week.
Ready when you are
Book a chat with Sam
A free 30-minute video call. Tell me about your week and your goals, and you'll leave with a clear idea of your next steps, whether you coach with me or not.
The 5-Dinner Fat Loss Guide
Five quick dinners the whole household will eat that still hit your protein. Free, straight to your inbox.