The Online PTStart Pack.

The same Pack every client gets.

When someone signs up for online PT with me, the first thing they get is this Start Pack. It's the 12-page PDF that takes them from "OK, I've signed up — now what?" to fully set up and training, in under thirty minutes flat.

Now you can have it for free, whether or not you ever become a client. Even if you only steal the rhythm, the habit system or the League idea, it'll change how you train.

• The exact four jobs that get you off the ground in your first 30 minutes.
• A plain-English walkthrough of the training app — logging, demos, check-ins, messaging.
• How the PG League works — points, divisions, badges, and real medals for monthly champions.
• The weekly rhythm — what a normal training week actually looks like.
• The habit-and-boards system that keeps clients consistent for months on end.
• Written by Pete — 12 awards, 4× UK's Best PT. Not an influencer.

What's inside

Eight short chapters. Read it cover-to-cover in fifteen minutes, then keep it on your phone for reference.

The Pack opens with a one-page letter from me to set the tone. The deal in a paragraph, what I'm doing for you up front, what I need from you in return — and the one favour I'll ask of every client I ever take on: be honest about the numbers. A real bad week is worth ten polished good ones, because a real bad week tells me what to change.

Six things I've already set up on your profile before you even open the app: your bespoke 5-day plan, your starter nutrition template, the daily habits (sleep / water / steps / weigh-in) pre-loaded as streaks, your weekly check-in scheduled on your chosen day, your PG League slot reserved, and a direct chat line straight to my phone. You don't configure any of it — you just open the app and it's there.

Four jobs, in order, that get you properly off the ground:

• Open the app and log in — app.pg-fitness.co.uk, then add it to your home screen.
• Log your first weigh-in — sets your starting point, and banks your first League points.
• Fill in the supplements form — what you take, what you're open to, your budget.
• Learn how to win — the PG League rules, so you know how the week works.

None of them take more than five minutes, and you only ever do them once. After that, the rhythm takes over.

Two full pages of plain-English walkthrough — from finding today's workout to logging sets, watching exercise demos, marking the session complete, viewing your meal plan, scanning a barcode for a food log, submitting your weekly check-in, and messaging me when something feels off. No tech skills assumed. If you can send a text message, you can run this app.

Training here is a game, and this chapter is the rulebook. Every session (+10), weigh-in (+5), photo (+5) and habit tick (+1) scores points, with a weekly quest (+15) and a streak multiplier up to ×1.5. You race your own division — Rookies, Regulars or Legends — with a winner every week, a real medal for every monthly champion, one season champion every quarter, and a Beat Pete prize draw if you can out-train the coach. Seventeen badges to earn, all from real logged training.

Initials by default, weight boards only ever show % change, and one message takes you off the board entirely.

The thing that quietly keeps people consistent for six and twelve months — not willpower, but a small set of daily habits feeding your League score, with the top of the table up on the studio TV in Leeds.

More than one way to win, so it's never just a fat-loss race:

• The weekly race — your division's points table, fresh every Monday.
• Weight change % — fair across body sizes (ranked by % change from week 1).
• Sessions completed — how many workouts you logged this month.
• Longest streak — unbroken weeks of showing up.

Privacy: initials by default. Want your name up, or want off the board entirely? One message to Pete either way.

Different goals, different splits — but the shape of the week is the same once you settle in:

• Mon morning — weigh-in. Post-pee, pre-coffee. Two seconds.
• Mon–Fri — training days. Open Today's Schedule, log as you go.
• Daily — tick your habits and tick foods off your meal plan.
• Sat / Sun — rest and recover. Easy walk, decent sleep.
• Once a week — submit your check-in. Two minutes, max.
• Monday morning — the League table drops. Fresh week, fresh race.

The closing chapter — the one I'd save if the rest of the Pack burned. I'd rather see a real bad week than a polished good one, because a real bad week tells me what to change. A polished good one tells me nothing. Two things will never happen in this account: I won't judge you for a bad week, and I won't sell you anything you don't need.

Common questions

© Pete Gawtry Fitness. The Online PT Start Pack PDF is free to download and share with friends, but the writing and design remain ours. All trademarks (Apple Health, Garmin, Fitbit etc.) belong to their respective owners.