Stay consistent. Feel stronger. Look better.
- Increase strength & fitness
- Training that works around your roster
- Nutrition on site & during R&R
- Body composition
- Consistency, routine and habits for progress
Feel stronger.
More energy.
Better R&R.
Helping FIFO workers build the strength, resilience and habits to get more out of work and life at home.
The challenge
Consistency is hard. Until you have the right strategy.
Long shifts, changing routines and life between two places. You know what helps you feel good. Making it work around FIFO is the hard part.
Training & Nutrition
You get into a routine, then your swing changes. Training drops off, food choices slip, and you're back to starting again.
Sleep & Recovery
You're exhausted after shift, but struggle to wind down. You wake up tired and spend the day trying to find more energy.
Performance On & Off Swing
You count down to fly-out, then struggle to leave work behind. By the time you feel present at home, you're packing to go again.
The right strategy makes consistency more achievable.
Results
Stronger on site. Better at home.
More energy. A stronger body. Less stiffness. Habits that stick. R&R you look forward to.
Sleep better. Recover faster. Have more energy.
- Improved sleep & deeper rest
- Wake up with more energy
- Sustain higher energy throughout your swing
- Recovery routine for sore joints and muscles
- Stress management
Own your swing. Own your R&R.
- Tools for mindset & resilience
- Swing-cycle transitions
- Habits & routines
- Motivation & discipline
- Relationships & connection
- Personal goals & R&R
The approach
Built around your roster.
Most FIFO workers aren't short on effort. They're running a strategy that was never built for their roster or lifestyle.
Personalised training, nutrition, recovery and lifestyle strategies & tools designed around your swing cycle. You'll learn what each tool does and how to adapt it. The old approach that wasn't working gets replaced with one that gets you the outcome you want, and keeps results compounding.
Your energy across a swing
How your energy typically moves from fly-in to fly-out, WITH and WITHOUT a strategy.
Pick your roster
209days on site
per year
per year
156days off site
per year
per year
On siteWith a strategy
- More energy for work
- Deeper sleep
- Consistent training & nutrition
Travel daysWith a strategy
- Tools to reset for R&R
- Nutrition that keeps you consistent
- A smooth transition into home life
First days homeWith a strategy
- Fewer days feeling wrecked after swing
- More present at home
- Structure to keep your training & nutrition going
R&RWith a strategy
- More energy
- Less stress
- More time for yourself & family
01
Start With Your Roster
Whether it's sleep, training or switching into R&R and family time, we start by understanding where you are now and where you want to be.
02
Build a Plan That Fits
Your plan is personalised to your circumstances, goals and capacity. No generic programs.
03
Every Action Compounds
With regular feedback, we keep refining your strategy, creating a feedback loop that maximises your effort.
Your coach
Meet Sean.
I've spent 15+ years in health and fitness, working across 1:1 fitness & nutrition coaching, performance coaching, mindset, meditation & recovery. I understand the challenges FIFO workers face day to day, and I've dedicated my time to supporting those who want to perform better on swing and at home.
I work on site myself on an 8/6 roster as a performance coach, and every swing informs the programs I run and the coaching I provide. I help FIFO workers build a better life around their roster, with practical tools they understand and a strategy that drives big changes across every area of life. Through training, nutrition, sleep, recovery, mindset and swing cycle strategy, we work together to move you closer to a lifestyle that works for you.
If you're ready to step up and stop settling for anything less than your best, I'm waiting to hear from you.
MovementMindsetNutritionSleep StrategyRecovery
Programs
How we get there
Personalised programs, strategies and tools built around FIFO life.
Training & Nutrition Coaching
Who's it for?
You're new to training and nutrition, or your current approach isn't getting the results you want. You want a clear plan, practical guidance and accountability to keep you progressing on site and at home.
Keep training and eating well, whatever your swing.
A training and nutrition program built around you, with ongoing support to stay consistent.
What you get
- A training program for on site and for R&R
- Nutrition guidance
- In-app chat and accountability
- Weekly community class, plus a monthly live workshop with replay
- A full program review every 12 weeks
FIFO Fit
Who's it for?
You want to improve your fitness and nutrition with more personalised support. Whether you have specific challenges, more complex needs or want closer guidance, you'll have one-on-one coaching to help you put your plan into practice.
Feel stronger, build a better body and lock in habits that last, in 6 weeks.
A training and nutrition program built around you, your roster and the food and equipment you actually have.
What you get- Fortnightly 1:1 coaching
- A training program for on site and for R&R, including a no-equipment option
- A personalised nutrition plan
- Weekly progress reviews and check-ins
- In-app chat and accountability
- Weekly community class, plus a monthly live workshop with replay
- A 6-week plan for post-program
Sleep Strategy Reset
Who's it for?
You're not feeling as rested or energised as you'd like, on swing or during R&R. You want to improve your sleep, manage fatigue and build more consistent energy around your roster.
Wake up refreshed and have more energy across your whole swing.
A personalised sleep and recovery strategy for your shifts, travel days and time at home.
What you get- Fortnightly 1:1 coaching
- A sleep strategy built around your roster
- Tools for switching off and winding down
- Recovery and mobility routines for stiffness
- Weekly check-ins and in-app chat support
- Weekly community class
- A 6-week plan for post-program
Swing Cycle Performance
Who's it for?
You want FIFO to work better for you and see room for a better quality of life. You want smoother swing transitions, stronger connections and routines that help you make the most of life on site and at home.
Leave work at work and get more out of your time off.
A personalised strategy to strengthen your mindset, build better routines and relationships, and make FIFO work for the life you want.
What you get- Fortnightly 1:1 coaching
- A routine for finishing a swing and switching off
- A plan for your first days home and reconnecting with family
- Tools for building a home rhythm and setting boundaries
- Preparation for heading back to site
- Weekly check-ins and in-app chat support
- Weekly community class
- A 6-week plan for post-program
12 weeks · The full program
Reset & Relaunch Performance Program
Who's it for?
You want to make significant changes across your health, habits and lifestyle, and take ownership of how you live and work around FIFO. You want our highest level of personalised coaching, support and accountability to turn that ambition into meaningful progress over 12 weeks.
Feel stronger, have more energy and build a life you look forward to on and off swing.
Everything above in one strategy, plus focus on the bigger picture.
What you get
- Six personalised 1:1 coaching sessions across 12 weeks
- Weekly progress check-ins to keep you accountable and adapt your plan
- Direct messaging support between sessions
- The FIFO Fit training and nutrition program
- Your sleep strategy
- Your swing cycle strategy
- Personal goals: what you want FIFO to make possible
- Financial goals: getting clear on what you're working towards
- Purpose and direction beyond the job
- Weekly community class, plus a monthly live workshop with replay
- Monthly group coaching call
- A plan for beyond week 12
Not sure which program fits?
Tell Sean about your roster and goals, and he'll recommend where to start.
Free guide
The FIFO Performance Playbook
Simple strategies to stay consistent on site and at home. Start using them on your next swing.
- What to eat from the mess to keep your energy up
- A 20-minute training plan for no-gym days
- How to sleep better on travel days
- A first-day-home reset routine
Download The FIFO Performance Playbook
Free. Your playbook will land in your inbox within 24 hours.
Contact
Get in touch.
Tell me about your roster and what you want to change. I'll get back to you with the best place to start.
Please don't include medical history here. We can cover that properly if we work together.