You don't need another diet. You need a coach who gets it.

Nope. We coach complete beginners right through to people who've been lifting for years. On your call we'll ask about your training history, any injuries and what equipment you've got, and your program is built from there. If you've never set foot in a gym, we'll start with the basics and teach you how to do each exercise properly. If you've trained for years, we'll find what's been holding you back.

You'll book it with either Jemma or Nic, whoever you'd like as your coach. It's held online over Google Meet, so you can join from anywhere, and you'll get the link when you book. It's a relaxed chat, not a sales pitch. We'll ask about your goals, why they matter to you right now, what you've tried before and what usually gets in the way. Then we'll tell you honestly whether we think we can help, and which level of coaching we'd recommend and why. You'll get the full investment and commitment options on the call, and there's zero obligation to sign up. If we're not the right fit for you, we'll tell you that too.

Once you've decided to join, we send through your enrolment details and onboarding steps. You'll fill in a detailed questionnaire about your goals, lifestyle, training and eating habits, and get access to the coaching app. Jemma sets up your nutrition targets personally, and your training program is written around your goals, schedule and equipment. Then you're off, with your first check-in already in the calendar.

You get to choose, right from the start. When you book your free consult call, you pick whether it's with Jemma or Nic, and that's who you'll be coached by. Not sure who suits you? Jemma mostly works with women and mums, and Nic mostly works with men chasing fat loss and muscle gain, but you're welcome to book with whoever you click with. Because we run Rise Up as a team, we sometimes step in for each other's clients if one of us is sick or away. That way your check-ins and support never stop, and you always have someone who knows your plan. Whoever your coach is, Jemma still sets up your nutrition as our Accredited Sports Nutritionist.

Not at all. Online coaching works wherever you are, because everything runs through the app. Our in-person sessions are Townsville only.

Everything lives in our coaching app. Your training program is in there with each exercise, set and rep laid out. You log your workouts, track your nutrition and record your progress. When it's check-in time, you send through your update and we review everything: your weight trend, training, how you're feeling, sleep, stress and anything else going on. Then we adjust your plan and tell you exactly what to focus on next.

Every level includes a custom program, personal nutrition targets and real check-ins from us. The difference is how often we're in touch. Foundation has fortnightly check-ins and a monthly strategy call. Transformation has weekly check-ins and a strategy call every fortnight. Premium is for athletes training for a specific event, with weekly check-ins, weekly one-on-one calls and extra nutrition support around training. Every level gets proper attention. It's about how much contact suits you.

You film yourself doing a lift, send it through the app, and we give you feedback on your technique. It's how we make sure you're training safely and actually working the muscles you're meant to be working. How many you can send depends on your level, and Premium clients get unlimited priority reviews.

Yes. Your goals and life will change, and your coaching can change with them. If you need more support during a big push or less once you've built the habits, we'll move you to the level that fits.

Not necessarily. We write your program around the equipment you actually have, whether that's a full commercial gym, a home setup or a few dumbbells in the garage. A gym gives you the most options, but you can absolutely get great results training at home. Tell us what you've got on your call.

Tell us on your call and in your onboarding questionnaire. We'll program around injuries and adjust exercises so you can train safely and still make progress. Depending on your situation, we may ask for a clearance from your GP or another relevant health professional, like your physio, specialist or dietitian, before we start or as things change. That way we're all working together to get you where you want to go.

Most people feel the difference first: more energy, better sleep, getting stronger in the gym, feeling more in control of their eating. That often starts within the first few weeks. Visible changes take longer and depend on your starting point and how consistent you are. That's exactly why we ask for a minimum commitment. The scale goes up and down for loads of reasons, so we track more than just weight.

You will, and that's fine. Everyone does. Just be honest in your check-in. We'd much rather know so we can help you work out what happened and adjust. One bad week doesn't undo your progress. Quitting does.

Everyone gets personal macro targets, which are your daily amounts of protein, carbs and fats, plus an example meal plan at the start to show you what those numbers look like as real meals. On Transformation and Premium, a full meal plan is available if you want one. But we'll be honest: we recommend putting in the time to learn flexible dieting instead. Meal plans work brilliantly right up until life gets in the way, like a work lunch, a kids' party, a weekend away or a night when you just don't feel like chicken and rice. Then most people feel like they've failed and fall off completely. Flexible dieting teaches you how to build your own meals, eat the foods you enjoy, and make good choices anywhere. It takes a bit more effort at the start, but it's the skill that lets you keep your results long after coaching ends.

Yes, for most clients, and here's why. Tracking isn't about logging every bite for the rest of your life. The real goal is for you to learn what's actually in your food: how much protein is in your usual lunch, why that "healthy" smoothie has more calories than you thought, what a proper portion looks like. Once you know the make-up of the foods you eat, that awareness stays with you forever, whether you're tracking or not. We'll show you how to log quickly and accurately, our recipe resources come ready to log, and it gets easier fast.

Absolutely. Pizza night, dinner with friends, a wine on the weekend, birthday cake. We teach you how to fit the foods you love into your plan, and how to handle social events without blowing out or missing out. A plan you can't live with isn't a plan.

Yes. Whether you're vegetarian, dairy-free, gluten-free or just hate mushrooms, your nutrition is set up around how you actually eat. Tell us in your onboarding questionnaire and we'll work with it.

No. We'll never make you buy supplements. A couple of basics like protein powder or creatine can be handy and are backed by good research, but they're optional. Food, training, sleep and consistency do the heavy lifting.

Jemma, our Accredited Sports Nutritionist, sets up every client's nutrition personally. That means your targets are built by someone qualified, based on evidence, and adjusted as you progress.

Yes. You choose a 3-month or 6-month minimum term when you sign up. Real, lasting change takes more than a few weeks, and the minimum term gives us enough time to actually get you results instead of rushing them. If you'd like to finish when your minimum term ends, just let us know before it's up and there's no notice period. Otherwise, your coaching simply rolls over so there's no gap in your support, and from then on you can cancel any time with 30 days' notice.

Three months is great for building the foundations and seeing real progress. Six months gives you time to go further, including a proper fat loss phase followed by the important part most people skip: learning to keep the results. Your weekly investment is lower on the longer term. We'll help you pick the right one on your call.

It depends on your level of coaching and the term you choose, so we go through the exact investment on your free consult call, once we know what you actually need. That way you're not paying for support you don't need, and there's no pressure to decide on the spot.

Coaching is paid by automatic direct debit, so there's nothing to remember. You'll get the full details and set it up as part of your onboarding.

You've got two options. If you're ready to finish, let us know before your term ends and you can stop right there, with no notice period. If you'd like to keep going, your coaching rolls over automatically, so you keep your program, check-ins and support without a break. Once it's rolled over, you can cancel any time with 30 days' notice. Either way, if you're ready to go it alone, we'll make sure you leave with the habits and knowledge to keep your results.

You can train with Jemma in her private home studio, which is quiet, fully set up and never crowded, or with Nic at Strand Fitness, a fully equipped commercial gym. You'll get the exact location when you book.

We offer 30-minute and 45-minute sessions, one-on-one or 2:1 with a partner, friend or family member. Small group sessions are available too. Training with someone you know is a great way to stay accountable and makes sessions more fun.

Yes, absolutely. Online coaching and in-person training are two separate services, but you can absolutely do both. You get your full online coaching setup, with your program, nutrition and check-ins in the app, plus sessions with us in person to work on technique, push a bit harder and keep you accountable. Let us know on your call and we'll work out a setup that suits you.