You already know what to do.
You just don't do it alone.
You've had the gym membership. Downloaded the app. Made the Sunday night plan that didn't survive Tuesday. That's not usually a willpower problem - it's an accountability problem, and it's the one thing a plan on your phone can't fix on its own.
Zero sign-up contract • $90/hr 1:1 sessions • First chat is free
James Kong
Head Trainer • CityFitness Thorndon, Pipitea
"I build training around your actual work week - not an idealised lifestyle that breaks on Tuesday."
This isn't for people who are already fit.
Most of the hesitation around getting a trainer comes from a few specific worries. Here is the honest answer to each one.
Wherever you're starting from is fine
Most people who get in touch haven't trained properly in months, sometimes years. You don't need to "get fit before you start" - that's the actual job we do together.
Sessions fit your job, not vice versa
Before work at 6:30am or straight after 5pm - CityFitness Thorndon is set up specifically for people coming from a desk, not people who train all day.
Nobody signs up for a year on day one
The first step is an informal conversation, not a contract. You'll know exactly what a package looks like before you're asked to commit to anything.
CityFitness Thorndon • 75 Thorndon Quay, Pipitea
Short walk from Lambton Quay, Pipitea, and The Terrace
Trained by James - not a rotating roster
When you book with Kong Fitness, you're working directly with James. Not whoever happens to be free that week, not a different trainer every fortnight. That matters for the accountability side of this as much as the training side - it's much harder to skip a session with someone who already knows what you did last week, and what you said you'd do this week.
The approach is straightforward: understand where you're actually starting from, build a programme around your week rather than an idealised one, and adjust it as your life and your fitness change - because they will, and a good programme moves with you instead of falling apart the first time you have a big week at work.
Most clients are Wellington professionals - public sector policy analysts, legal practitioners, tech leads, and corporate roles around the CBD who are time-poor rather than motivation-poor. They don't need convincing that exercise matters. They need someone else holding the structure so they don't have to hold it alone.
What actually happens, week to week
Proper First Conversation
Before anything is booked, we talk through your actual schedule, training history, what worked before, and what you're trying to achieve.
Honest Movement Assessment
A initial session at CityFitness Thorndon to see how you move, find your true baseline, and locate the real starting point.
Programme Built Around Your Week
Session times set around your work calendar. If your week changes regularly, the programme is built to flex rather than break.
Between-Session Accountability
This is what most people are paying for: simple check-ins so non-training days don't quietly undo training days.
See what's realistically possible
Adjust your training frequency, timeframe, goal and starting point. The numbers below are honest, science-based estimates - not promises - based on what consistently shows up for people who actually do the work.
Your setup
Beginner: Less than ~1 year of consistent training. Still learning technique on the main lifts and adding weight most weeks.
Intermediate: Roughly 1-3 years of consistent training. Confident with main lifts, progress is steady but starting to slow.
Advanced: 3+ years of consistent, structured training. Near your genetic ceiling - gains come slowly and need real programming to keep moving.
Representative compound lift (squat): 60kg → 69kg (+9kg)
Estimated lean mass gained with progressive overload across 3 months.
~0.65 kg/week initially • 7.6 kg total over 3 months with nutrition adherence.
22 of ~26 sessions completed - the accountability metric.
Habits you'd build (4)
Based on where you are starting
Expect roughly 0.5-1kg per week of fat loss depending on how often we train together - more sessions mean more structure, output, and accountability, which pushes you toward the top of that band. Rate of loss also scales with starting body mass: individuals carrying a higher initial weight generally see a faster early rate when consistent with training and nutrition, while those at lower body fat focus more on recomposition and lean muscle retention.
Want a plan built around your actual numbers?
Book a free consult and we'll map it to your real schedule and starting point.
Choose the format that fits your week
1:1 Personal Training
Weekly or twice-weekly sessions at CityFitness Thorndon, built around a full week of work. Best for people who want someone in the room holding form and pacing.
- $90 / 1-hour session (Pay as you train)
- Direct form correction & tailored intensity
- Early morning (from 5am) & after-work slots
Online Coaching & Hybrid
Personalised programming, regular digital check-ins, and accountability without needing to be at Thorndon Quay every single week. Perfect for frequent travellers or WFH days.
- From $60 / week - flexible, no lock-in
- Custom workout plan updated weekly
- Direct WhatsApp / App check-ins with James
- Hybrid option: In-person when in CBD, online when away
The hesitation is normal. Here's what happened after.
Hover to pause • Real Google reviews
Henry Yao
a week ago
"James is an excellent PT! He's been great at supporting me to define goals, identify actionable next steps, and progress with my training and fitness. Highly recommend working with James if you're looking for a structured, thoughtful, and effective PT!"
Matthew Butcher
7 hours ago
"Highly recommend James. Really friendly, knowledgeable and skilled in his coaching. Creates a tailored programme that he monitors and updates regularly. It's been super helpful and gives me the motivation to go in week after week."
Niharika M
15 hours ago
"I've been training with James for the past 1.5 years. He's helped me gain so much muscle and takes into consideration your strengths and weaknesses. I genuinely have fun during our sessions 😃"
Sam J.
1 month ago
"Training with James at Thorndon CityFitness has completely reshaped my week. He makes strength training intuitive and approachable even after a long workday."
Anna R.
2 months ago
"James's 1:1 sessions are realistic and flexible around high-stress public sector periods. He doesn't judge when work gets crazy; he just adjusts the session so you keep moving."
David K.
3 months ago
"Working on The Terrace means I can walk to Thorndon Quay in under 7 minutes. James keeps me consistent without burning me out."
Henry Yao
a week ago
"James is an excellent PT! He's been great at supporting me to define goals, identify actionable next steps, and progress with my training and fitness. Highly recommend working with James if you're looking for a structured, thoughtful, and effective PT!"
Matthew Butcher
7 hours ago
"Highly recommend James. Really friendly, knowledgeable and skilled in his coaching. Creates a tailored programme that he monitors and updates regularly. It's been super helpful and gives me the motivation to go in week after week."
Niharika M
15 hours ago
"I've been training with James for the past 1.5 years. He's helped me gain so much muscle and takes into consideration your strengths and weaknesses. I genuinely have fun during our sessions 😃"
Sam J.
1 month ago
"Training with James at Thorndon CityFitness has completely reshaped my week. He makes strength training intuitive and approachable even after a long workday."
Anna R.
2 months ago
"James's 1:1 sessions are realistic and flexible around high-stress public sector periods. He doesn't judge when work gets crazy; he just adjusts the session so you keep moving."
David K.
3 months ago
"Working on The Terrace means I can walk to Thorndon Quay in under 7 minutes. James keeps me consistent without burning me out."
Book Your Free 30-Minute Consultation
No package to buy, no year-long commitment to think through. Just a straightforward chat with James about where you're at and whether this is the right fit for your schedule.
What We'll Cover:
- Your current work calendar & realistic training availability
- Past injuries, movement quirks, or gym anxieties
- How 1:1 at CityFitness Thorndon or Online Coaching works
Free 30-Min Strategy Consult with James
No automated slots open on this specific day, or the calendar is fully booked. No problem - you can request a time that works for you and James will confirm directly.