Online Coaching
Most “online coaching” is just a PDF and a Google Doc. This is your own coaching app.
If you've bought an “online program” before, you probably got a generic PDF, a calendar invite to log workouts, and a coach who replied to messages once a fortnight.
Team PSI is built differently. Your program lives in the Team PSI app — your own private coaching system. Custom training, nutrition tracking, habit goals, progress photos, direct messaging with Puneet, and weekly check-ins. The same standard of coaching the in-studio clients get, just delivered to your phone wherever you are.
What You Get
Everything included in your
online coaching system
A program built specifically for you
Not a template. Not a copy of someone else's plan. Puneet writes your training and nutrition strategy from scratch based on your goals, your equipment access, your starting fitness, your schedule.
Your own branded coaching app
Your training plan, nutrition tracking, habit goals, progress photos, and direct messaging with Puneet — all in one place. Branded as Team PSI, syncing with your Apple Watch, Garmin, or Fitbit. A real coaching system you carry in your pocket.
Weekly check-ins with Puneet — not a chatbot
Every week, you submit your progress (photos, measurements, training notes, nutrition adherence). Puneet personally reviews it and sends back specific adjustments and feedback. This is the difference between a program and a result.
Direct messaging access between check-ins
Stuck on a movement? Confused by a meal? Quick question on form? Message Puneet directly through the app. You're coached, not left alone with a PDF.
Real nutrition planning, not generic macros
Most online 'nutrition coaching' is a calorie target and a PDF of meal ideas. You'll get a sustainable, personalised plan built around your food preferences, lifestyle, and what actually works for you — tracked through the app.
Champion-level coaching, fully remote
Puneet has won 18 gold medals at the highest level. The same systematic approach — periodisation, progressive overload, real recovery, evidence-based nutrition — applied to your goals, wherever you are.
Eligibility
Who this is for
This is right for you if
This isn't right for you if
Simple 3-Step Process
How online coaching works
Step 01
Book your free consult call
A 20-minute call with Puneet. We'll talk about your goals, your situation, what's worked and hasn't worked before, and whether online coaching is the right fit for you.
→ Takes 60 seconds to book
Step 02
Get your custom program in the app
Within a few days of starting, you'll be onboarded into the Team PSI app and receive your personalised training program, nutrition plan, and habit setup. Everything you need is on your phone.
→ No cookie-cutter programming
Step 03
Train, check in, progress
You train on your own schedule, in your own location. Submit your weekly check-in through the app. Puneet reviews and adjusts. Every week. The result builds over 12 weeks.
→ Results most see in 4–6 weeks
The Proof Is In The Results
Real transformations from
real North Shore clients
These aren't models or influencers. They're busy people just like you who made one decision that changed everything.
Lost 10kg
in 7 weeks
Antonia · North Shore
“I couldn't believe how fast the results came. Puneet's approach is completely different — it works around your life, not against it.”
Lost 8kg
in 6 weeks
Chiara · North Shore
“Six weeks felt impossible but Puneet made it feel achievable every single day. The nutrition plan was a game changer.”
Lost 18kg
in 12 weeks
Henry · North Shore
“18kg in 12 weeks. I genuinely didn't think this was possible for me. Puneet gave me a plan, accountability, and results I'm proud of.”
Want to be our next transformation story?
Book a free 20-minute call. You'll know your exact plan by the end of it.
Start Your Transformation — First Call Free →Client Feedback
What online clients say
★★★★★
“Within just 12 weeks I reached my goal of getting down to 10% body fat — a goal I had been trying to achieve for the past three years. His extensive knowledge combined with his streamlined systems made the process both efficient and enjoyable.”
Kieran Pain — Online client, North Shore
FAQ
Questions about online coaching
How is this different from buying an online fitness program?+
Most 'online fitness programs' are a one-size-fits-all PDF. This is 1:1 coaching delivered remotely — through the Team PSI app on your phone. Custom programs, weekly personal feedback from Puneet, in-app messaging, habit and nutrition tracking, and ongoing adjustments based on your progress. Closer to a private coach than a downloadable plan.
Do I need any specific equipment?+
We'll figure that out in your consult. Some clients have a full home gym. Others train at a commercial gym or a small home setup with bands and dumbbells. Puneet builds your program around what you actually have access to — not what you wish you had.
How does the app work?+
After your consult, you're invited into the Team PSI app. Your training plan, exercise demonstration videos, nutrition tracking, habit goals, progress photos, and direct messaging with Puneet all live in one place. It syncs with your Apple Watch, Garmin, or Fitbit if you have one.
How often do I check in?+
Weekly. You'll send your progress photos, measurements, training notes, and how you went with nutrition through the app. Puneet personally reviews everything and sends back adjustments. You can also message him between check-ins for anything urgent.
Can I do online coaching if I've never had a personal trainer before?+
Yes — most online clients haven't worked with a coach before. The first 4 weeks are designed to build a foundation: getting your form right via in-app exercise demos and video review, dialling in your nutrition, and building the habit of weekly check-ins. By the end of week 4, you'll know exactly how the system works.
What if I'm not based in Sydney?+
That's the point of online coaching. We have clients across Australia and overseas. Time zones don't matter for messaging-based check-ins through the app.
How long is the program?+
Most online clients commit to a minimum of 12 weeks — that's how long real change takes. Many continue past 12 weeks because the system keeps working. There's no lock-in beyond your minimum commitment.
How quickly will I see results?+
Most online clients see noticeable changes in 4–6 weeks if they're consistent with both the training and the nutrition. Significant transformation typically lands at the 10–12 week mark. Speed depends on your starting point, adherence, and goals — all of which we map out in your free consult.
Free · No Obligation · Australia-Wide
Let's map your first 12 weeks.
Book a free consult call with Puneet. You'll leave with a clear next step and a plan that fits your life.