Weekly check-in
A short form plus a call or voice-note reply from me, every week, timed around your roster. We look at what happened and set next week.
5 of 5 spots open
Free 8-week coaching for shift workers. 5 spots.
I'm opening 5 free beta spots before coaching goes paid. You get a weekly check-in, a training plan built around your roster, and eating targets that work on a long shift. I get honest feedback and, if it works, your story.
5spots only
8 weeksstart to review
Weeklycheck-in with me
$0no card, no catch
What you get
Everything sits under Fuel, State, Body. The weekly check-in is the engine: it's where the plan gets adjusted to your real week.
Training plan
Built around your shifts and your equipment, gym or home. 3 to 4 sessions, 45 minutes, updated as you get stronger.
Eating targets
Your daily calories and protein, plus how to hit them on a shift: what to prep, what to pack, what to eat on breaks.
Progress tracking
Weight, lifts and photos logged weekly, so we can both see what's working. Week 8 we review it together.
How it works
From applying to your first week, it takes about 7 days.
- Apply2 minutes. Your roster, your goal, what's got in the way.
- First call30 minutes. Book a time straight after applying. We go through the specifics.
- Your planTraining plan and eating targets in your inbox within 3 days.
- Weekly check-insEvery week for 8 weeks. Same day, fits your shifts.
- Week 8 reviewWhat changed, what to keep, and where to go next.
What a weekly check‑in looks like
You fill it in on your phone in about 5 minutes. I reply within 48 hours with what to change for next week. Missed sessions aren't a fail, they're information.
Example only. Numbers are made up to show the format.
Week 3 check-inNights, 4 on 3 off
Weight71.2 kg+0.4 this week
Sessions3 / 3
Protein days hit5 / 7
Sleep average6.4 h
WinHit a 60 kg squat for 5. Prepped all 4 shift meals on Sunday.
Hard bitSkipped breakfast after night 4. Too tired to eat, then smashed servo food at 2pm.
Dongrin's replyBig squat week. For night 4, pack a shake and a wrap in your bag before the shift so the first meal is already sorted when you get home. Same sessions next week, add 2.5 kg to squat.
Is this for you?
Good fit
- You work shifts: warehouse, trades, driving, nursing, FIFO
- You want to build muscle, drop weight or get your energy back
- You'll fill in a check-in every week for 8 weeks
- You're happy to give honest feedback
Not the right fit (yet)
- You have an injury or medical condition your GP hasn't cleared
- You need a dietitian-written meal plan
- You want someone in the gym with you each session
- You can't commit to the weekly check-in
What I ask in return
It's free because I'm building the coaching with you. Here's the deal.
Show up weeklyDo the check-in every week. Two missed in a row and the spot goes to the next person.
Be honestTell me what's confusing, what's too much and what actually helped.
A short reviewAt week 8, a few lines on how it went. Before and after photos only if you want to share them.
Apply for a spot
Fill this in, then pick a time for your first call. If all 5 spots are gone, you'll go on the list for the next round.
- 30-minute first call to go over your specifics
- Plan in your inbox within 3 days of the call
- 8 weeks of weekly check-ins, free
DongrinRinkast Lifts, coach and warehouse worker
Questions
Is it actually free?
Yes. No card, no upsell on the first call. It's free because it's the beta: I'm testing the coaching before it goes paid.
Do I get a meal plan?
You get your daily calorie and protein targets and a shift-by-shift guide to hitting them: what to prep, pack and eat on breaks. I don't write personalised meal plans; in Australia that's a dietitian's job. If you need one, I'll point you to an Accredited Practising Dietitian.
What happens on the first call?
30 minutes on the phone or video. Your roster, your goal, your training history, what you eat on a normal shift and anything health-related. I'll then build your plan.
How long does a check-in take?
About 5 minutes to fill in on your phone. I reply within 48 hours, by call or voice note depending on your shifts.
I work FIFO. Does that work?
Yes. We plan a swing version and a home version of your week, and the check-in lands on a day that suits your roster.
Are you a qualified PT?
Not yet, and I'd rather say that straight. I'm not a qualified or insured personal trainer, which is why the beta is free. Everything here is general education and what's worked for me. If you have an injury or medical condition, see your GP first.