I help busy blokes who can't seem to make progress get their sleep, food, steps and training all pointing at one goal, then the next one.
When you've got a goal you're actually pretty good at it.
About
My first 2 years in the gym I made progress without thinking about it, a bro split, no tracking, eating a lot to put on weight. Somewhere in there I was eating more than I needed and getting fatter as well as stronger, and I didn't notice until my first cut. Then I got leaner and stopped progressing, and stayed stuck there into my 4th year.
That's when I got my first coach, who I had through to my 6th year, then a second one at the back end of it, and between them they showed me what was missing: tracking my lifts, sticking to rest times, a structured program, recovery and food that matched my training. Sleep and tracking became priorities, and tracking everything means nothing is left in the dark, so you know exactly what you need to change.
I'm half Japanese, and in 2025 I moved to Tokyo with my fiancée to be closer to my mum's side of the family and hers, and so we could both learn to speak and read the language properly. Building Iron Office here took more than I expected, so the first year went on getting set up and getting the routine and the business running. Same bedtime every night, macros hit, walks every day, in the rain if that's what it takes cause there's no treadmill at home, and Sundays off to go out with my fiancée and see her family.
That's where a lot of the blokes I coach are when they find me, training, eating reasonably well, not being lazy, and nothing is moving, and on top of that there's a career taking the hours, so the plan has to fit the week they actually have.
A simple plan you can run for a year beats the perfect one you can only run for a month.Brendan
Coaching
We set one goal and point all four at it, in this order. Training's last because it only holds when the rest is steady.
What a typical client's week looks like. Yours gets built off your own.
Once everything's in the calendar, your downtime included, you see how much of the week was going on putting things off and working out what to do next.
"The structure made everything easier. I didn't have to think about what to do, I just followed the plan."Jakub
The program's laid out with the swaps already in, and you can see your lifts go up week to week.
"Brendan kept me accountable on food, checked in constantly, and made it all feel simple."Rob J
You sleep better, there's no crashing in the afternoon, and you stop leaning on caffeine to get through it.
"My girlfriend said I looked and seemed like a completely different person."Dean
45 to 60 minutes, before or after work, planned around what's in your calendar that week.
"It also gives the aspect of freedom to do the workouts in your time but remembering to still complete all workouts."Anmol S, testimonial form
Meals from the shops you already use, one calorie target, and the takeaway nights planned in.
"I also have a well-structured meal plan that meets my nutritional needs and is easy to follow."Client, testimonial form
You log it in the app, I read the numbers every week and change the plan off them.
"Regular check ins, adjustments made as we went along, flexibility and being realistic regarding diet and training goals"Client, testimonial form
Process
We go through the real reason you're here and what you want out of the next year, to make sure this makes sense for both of us. If it does, I walk you through how the next 12 to 24 months could look, using your own roadmap.
We put sleep, food, steps and training into your calendar one at a time, in that order, until by week 12 they're just how your week runs.
Then it's one goal at a time, 2 months each. Say you want a bigger chest: we track 4 lifts, 2 or 3 of them chest, you send me form videos, and the measurements lean towards chest on top of the monthly weight, photos and tape. The next goal is set before you hit this one.
Testimonials
Each of them built the plan with me and followed it.
Lakshay knew what to do but couldn't build the plan, and second-guessed himself when the scale stalled.
We kept it simple: 15k steps a day, 4 to 5 sessions a week and a Saturday allowance.
In 3.5 months he went from 92kgs to 80.7kgs at around 12% body fat, with a week in Fiji in the middle.
Lakshay
"Before this I felt stuck. Post covid I had stopped leaving the house, I was embarrassed by the state I had let myself get to.
Sitting at a desk all day in a consulting job, barely moving, eating whatever was easy, constantly tired and unfocused. I was going to the gym but had no real plan and nothing was moving.
The structure made everything easier. I didn't have to think about what to do, I just followed the plan.
6 months later I had lost 17kgs, I'm way more confident, healthier, and stronger than I have ever been. Even my partner's mum told me I look bigger."
Jakub
"3 summers in a row I told myself this was the year. Every time I fell off.
This time something had to be different. I committed fully, made the sacrifices, and trusted the process even when it was hard.
Brendan kept me accountable on food, checked in constantly, and made it all feel simple. I just followed it and it worked.
Compared to other coaches I have had, the support is on a completely different level."
Rob J
Ori wanted to compete. We ran a hard calorie deficit, steps and cardio, posing practice and a peak week plan.
6 months later he stepped on stage 32kgs lighter.
Ori
"Before Brendan and I trained together, I simply just wanted abs and bigger muscles all around. I wasn't achieving my goal because I wasn't training optimally, my diet was all over the place, and I had too much caffeine where I was dehydrated all the time.
Brendan helped me with all of those things and more, and progress felt like leaps considering how good everything went.
It's definitely had a great impact on self esteem especially. I can look at myself with a lot of pride now, knowing that I've worked hard to achieve this body."
Alex
"At 27 I should have been in my prime but I felt off all the time. Sluggish, tired, never quite 100%.
Life was stable on paper, good job, good relationship, but I was going through the motions and something had to change.
In 10 months we cut 25kgs, held every bit of lean mass through the cut, and built it back up from there. The discipline pushed it through the stalls when the motivation wasn't there.
My girlfriend said I looked and seemed like a completely different person."
Dean
Josh was having a beer after work most days and didn't have a goal of his own, in the gym or at work. So we set one: get in great shape, build a routine he could run and get his energy back.
In 3 months he dropped 8kgs, halved his body fat, and became the most athletic he had been since high school.
The confidence carried into work too, where his boss noticed the change, gave him more responsibilities, and promoted him.
Josh
In their words
"Till today I still think you're one of the best coaches I ever had"
"Each year I'd end it at the same point I started and I was frustrated that I had goals I wanted to achieve and couldn't get there no matter how hard I tried."
"Brendan made a difficult situation seem so simple after our consultation which had me excited and keen to start working with him."
"The weekly check-ins have been instrumental in keeping me accountable and pushing me to stay on track toward my goals."
"I do enjoy the online coaching style as even though I am not getting coached in person it still felt like I was able to reach out any time and be supported whenever I needed it."
"Nothing was difficult, there were always plenty of options to foods or flavours if I wanted to change things up (though I ate the same food for 11 months haha)."
"When things don't go as planned, you always offer a solution or an alternative to help me stay focused and continue making progress toward my goals."
"Since working with you, I now feel confident walking into the gym with a clear routine and purpose."
"I think it's a pragmatic approach which is always the most realistic way of seeing sustained results"
Free tools
No account, it all saves on your own phone, never on a server.
Lay your week out the way you would in any calendar.
Pick the place and see what fits your day.
227 meals to cook at home.
Tonight's drinks and food, counted against what's left.
FAQ
100% online. You log training, food, photos and progress in the PT Hub app, we have a call every week and I message you midweek, so you get the accountability of in-person coaching without the travel.
Australian men with careers that take most of the week, who've trained before, know roughly what to do, and lose it every time the routine shifts.
The plan flexes with your schedule. Work, beers, weekends, Netflix, Uber Eats, all of it. We plan the busy weeks in from the start, so training holds when work gets heavy.
You log your sessions, food, photos and measurements in the PT Hub app and send me form videos on the lifts we're tracking. I go through it every week and change the plan off it.
It's written for you and changes off your data. Phase 1 runs for 12 weeks and builds your structure and baseline. Phase 2 runs in 2 month cycles, each with a specific goal layered on top.
Then we hold the line. At home you make progress. When you travel or work blows up, we hold where you are, and if something big comes up we sort it on your weekly call.
I'll take you through the price on the planning call, once we both know it's a fit.
You've hit goals before and lost them every time the routine shifted, and you want a plan that already has the next goal in it.
Apply for a planning call
