Personal training · Balaclava

Training that
fits you.

Personal coaching with Harry Tosch, in the gym or online. Start with a plan that works for where you are now.

View coaching options Member sign in

01 / Coaching

Strength and nutrition, built around you.

Practical coaching for the gym and the rest of your week. Choose one focus or combine both.

Strength / Personal training

Train with a plan.

One-to-one sessions at Fitness First, Balaclava, or structured online programming to help you train consistently and progress with confidence.

  • Strength and technique guidance
  • Programming matched to your experience
  • Weekly check-ins and message support
Nutrition coaching

Make food work for you.

Build a sustainable approach to eating with practical high-protein meal ideas, portion guidance, and regular accountability.

  • Flexible meal options, not rigid menus
  • Goal-based nutrition guidance
  • Weekly check-ins and message support
Fitness First, BalaclavaIn-person location
Cert III Personal TrainingQualified
Cert IV NutritionIn progress
In-person and onlineCoaching formats

02 / Calorie estimate

A useful starting point.

Estimate daily energy needs for maintaining, losing, or gaining weight. Your entries stay in this browser and are not saved or sent to Harry.

For adults 18 and over.

This is a general estimate, not medical advice. Results vary; discuss your target with Harry or a qualified health professional, especially if you have a medical condition or a history of disordered eating.

Your estimate

Daily energy target

Enter your details to see a starting target and protein guide.

03 / Meal ideas

High-protein, everyday meals.

Pick a meal, keep the ingredients flexible, and make portions fit your needs. Protein amounts are approximate per serve.

Breakfast / About 40g protein

Berry skyr oats

Prep the night before for a quick, filling breakfast.

Ingredients and method
  • 200g plain skyr or high-protein yoghurt
  • 50g rolled oats, 100g berries, 10g chia seeds
  1. Stir oats and chia into the yoghurt with a splash of water or milk.
  2. Chill overnight. Add berries before serving.
Breakfast / About 35g protein

Egg and cottage cheese wrap

A warm, savoury option with greens for an easy start.

Ingredients and method
  • 2 eggs, 100g cottage cheese, 1 wholegrain wrap
  • Handful of spinach, pepper, optional salsa
  1. Scramble eggs with cottage cheese over medium heat.
  2. Fold through spinach, season, and serve in the wrap.
Lunch / About 45g protein

Chicken rice bowl

Simple batch-cook ingredients with a crunchy fresh finish.

Ingredients and method
  • 150g cooked chicken breast, 150g cooked rice
  • Capsicum, cucumber, greens, lemon yoghurt dressing
  1. Season and cook chicken through, then slice.
  2. Serve over rice with vegetables and dressing.
Lunch / About 38g protein

Tuna and chickpea salad

A pantry-friendly lunch that needs little preparation.

Ingredients and method
  • 120g drained tuna, 100g rinsed chickpeas
  • Tomato, cucumber, parsley, 2 tbsp Greek yoghurt
  1. Flake tuna and toss with chickpeas and chopped vegetables.
  2. Stir yoghurt with lemon and pepper; spoon over the salad.
Dinner / About 40g protein

Salmon, potatoes and greens

A balanced tray-style dinner with minimal clean-up.

Ingredients and method
  • 150g salmon fillet, 200g baby potatoes
  • Green beans, lemon, olive oil, salt and pepper
  1. Roast halved potatoes until nearly tender.
  2. Add salmon and beans; roast until salmon is cooked through. Finish with lemon.
Dinner / About 42g protein

Turkey and bean chilli

A hearty one-pot meal that freezes well for busy nights.

Ingredients and method
  • 150g lean turkey mince, 120g kidney beans
  • Crushed tomatoes, onion, chilli spice, cooked rice
  1. Brown turkey with diced onion and seasoning.
  2. Add tomatoes and beans; simmer until cooked through. Serve with rice.

Allergen-check ingredients and cook meat thoroughly. Adjust recipes for your own needs with a qualified professional.

04 / Seasonal coaching

A focused 12-week block.

Seasonal small-group or individual coaching packages. The countdown shows the next advertised start date; confirm availability with Harry before enrolling.

Next summer cut start

Summer cut

12 weeks of structured strength training, nutrition guidance and weekly accountability focused on gradual fat loss.

--days--hours--minutes

Ask about this program
Next winter bulk start

Winter bulk

12 weeks of progressive strength work and nutrition support focused on building muscle with a measured surplus.

--days--hours--minutes

Ask about this program

05 / Coaching rates

Clear options, steady support.

Every coaching option includes direct messaging and a complete weekly check-in through the member portal.

In person

1:1 coaching

A$100 / week
  • One coached session each week
  • Strength and technique guidance
  • Message Harry any time
  • Weekly online check-in
Enquire
Online

Online coaching

A$200 / month
  • Individual training guidance
  • Nutrition coaching support
  • Message Harry any time
  • Weekly online check-in
Enquire
Seasonal / 12 weeks

Bulk or cut block

A$1,200 / 12 weeks
  • A$100 per week equivalent
  • Choose the current seasonal focus
  • Message Harry any time
  • Weekly online check-in
Enquire

06 / Client results

Progress worth sharing.

Every result is personal. No client story or progress photo is published without that client's permission.

Harry's client stories will appear here as clients choose to share them. Current clients can send a progress update privately through the member portal.

Client sign in

07 / Get started

Talk it through.

Send Harry a coaching enquiry. Existing clients can sign in to message him and submit a weekly check-in.

Fitness First, Balaclava. In-person and online coaching available.