2 min read
A busy week: three 45-minute sessions
A template week that fits between work and family. Three sessions, a handful of lifts, and no wasted sets.
Read the article
Certified Personal Trainer · Trainer4You
Personal coaching that fits a busy week
I’m Onni Launis. I build your training and nutrition plan, teach you the lifts properly, and keep you going on the weeks when motivation runs out. You won’t train alone or guess what to do next.
A free, no-obligation 20-minute conversation.
public/images/onni-hero.jpg
- 1:1
- Every session is one-on-one
- 3 mo
- Programme length, so results have time to show
- T4Y
- Certified Personal Trainer, Trainer4You
Who it’s for
Who this coaching is built for
If you recognise yourself in any of these, we’re a good fit. If you’re unsure, just ask — I’ll tell you honestly if I’m not the right coach for you.
- 01
Complete beginners
You’ve never set foot in a gym, or it’s been years. We start with the basics and get your technique right before the weight goes up.
- 02
Busy working people
You have two or three sessions a week, no more. I build the programme around that — not around something that needs six gym visits.
- 03
Building muscle
You already train, but progress has stalled. We go through your programme, your loading and your eating, and fix the part that’s holding you back.
- 04
Weight loss and weight management
The goal is to feel lighter and better, for good. No crash diets — a way of eating that still works after the holidays.
Coaching
What’s included
One package with everything you need. The content is tailored to your goal, your schedule and your starting point.
One-on-one sessions
We train together at the gym. I teach the movements, fix your technique and set the loading to suit you. We agree on the number of sessions in the first conversation.
Training programme
A programme sized to your week and your goal. It gets updated as you progress — not the same sheet of paper for three months.
Nutrition plan
A clear plan for what and how much you eat, built around food you actually like and can be bothered to cook.
Ongoing support
You can message me between sessions. Ask about training, food, or what to do when the week fell apart.
Progress tracking
We track progress regularly — strength, measurements, weight and how you feel. The numbers tell us whether to stay the course or change something.
public/images/onni-valmentaja.jpg
Coach
Onni Launis
Certified Personal Trainer (Trainer4You)
I completed the Trainer4You Personal Trainer certification and now coach full time. I most enjoy working with people for whom the gym isn’t familiar territory yet, or whose weeks are full of things other than training.
I believe in simple things done consistently: enough protein, a few solid sessions a week, sleep, and a programme you can stick to on a busy week too. Instead of handing you a perfect plan, I build one you can actually follow.
If something isn’t working, I’ll say so and we change the plan. You don’t need to know anything in advance — that part is my job.
Getting started
Three steps to your first session
- 1
Free consultation
Send me a message through the form. We talk for about 20 minutes, by phone or in person, about your goal, your schedule and where you’re starting from. It commits you to nothing.
- 2
Plan and baseline measurements
If we go ahead, we take baseline measurements and I build your training and nutrition plan. We go through it together so you know why you’re doing what you’re doing.
- 3
Start training
We start at the gym together. The first sessions are about technique — the weight goes up once the movements are solid.
Pricing
One-on-one coaching
One package, a fixed monthly fee. The programme runs for three months, because lasting results don’t happen in less.
- One-on-one sessions at the gym
- A personal training programme, updated as you progress
- A nutrition plan built around your goal
- Coach support by message throughout the programme
- Regular measurements and progress tracking
Monthly fee
Ask for a quote
Pricing is being finalised. I’ll tell you the price in the free consultation, before you commit to anything.
Programme length
3 months
FAQ
Frequently asked questions
I’ve never been to a gym. Is this for me?
Yes — you’re exactly who this is for. We start with the basic movements and learn the technique without rushing. You don’t need any experience or any particular level of fitness to start.
How often do I need to train?
For most people 2–3 sessions a week is enough. I build the programme around how often you can realistically train, not around what would be optimal in theory.
Why is the programme three months long?
Because lasting changes in your body and your habits take time. In a month you get excited; in three months a routine forms and results start to show.
Do I have to give up all the food I like?
No. The nutrition plan is built around what you already eat and enjoy. A plan that requires giving up everything only lasts a few weeks.
Where do we train?
We agree on a gym and a schedule that suit you in the first conversation. Mention the area you’re in when you get in touch.
What does the free consultation involve?
About 20 minutes on the phone or in person. We go through your goal and your situation, and I explain how the coaching would work for you. After that, you decide whether to continue.
Blog
On training and nutrition
I write about the basics in plain language — the things that affect your results the most.
2 min read
How much protein do you actually need?
Protein is where most people have the most room to improve. Here is a practical target and how to hit it without powders.
Read the article
2 min read
How often should you actually train?
Two solid sessions a week get you surprisingly far. Here is what we know about frequency, and how to pick a pace you can keep.
Read the article
Get in touch
Book a free consultation
Leave your details and I’ll get back to you within a couple of working days. The conversation is free and commits you to nothing.
Or email me directly:
ptonnilaunis@gmail.comThanks for getting in touch!
Your message came through. I’ll be in contact within a couple of working days.