Fitness & Weight Loss
Get lean, strong, and energized.
Personalized training, nutrition, and recovery protocols. From fat loss and hypertrophy to mobility, sleep, and habit design — everything to transform your body.
Body Recomposition Blueprint
Lose fat and build muscle at the same time with a personalized 12-week plan.
Sustainable Fat Loss Diet
Engineer a diet you actually enjoy and stick to for 6 months.
Hypertrophy Mesocycle Designer
Build a 6-week muscle-building block tuned to your weak points.
Strength Peaking Cycle
Add 30 lbs to your big 3 in 12 weeks.
Beginner-to-Athlete Roadmap
Take a couch-to-athlete in 6 months without injury.
Postpartum Return-to-Training
Rebuild strength safely after pregnancy.
Marathon Training Plan
Run your first or fastest marathon in 16 weeks.
Hyrox Race Prep
Train for a Hyrox in 12 weeks.
Mobility & Pain-Free Movement Plan
Fix tight hips, achy shoulders, and back pain in 30 days.
Sleep Optimization Protocol
Hit 7+ hours of quality sleep within 14 days.
Macro Cycling Plan
Cycle calories for fat loss without metabolic adaptation.
Plant-Based Performance Diet
Build muscle and PR lifts on a fully plant-based diet.
Travel-Proof Fitness System
Stay lean and strong while traveling 2+ weeks/month.
Postpartum Diastasis Recovery
Heal abdominal separation in 12 weeks.
Menopause Strength Plan
Train through perimenopause and menopause for body composition.
Glucose Stability Diet
Flatten glucose spikes and steady all-day energy.
Minimalist Home Gym Programming
Get jacked with adjustable dumbbells, a bench, and a band.
Calisthenics Skill Roadmap
From zero to muscle-up, pistol squat, and front lever in 1 year.
Habit Stacking for Fitness
Install 5 fitness habits in 60 days that stick for life.
First Bodybuilding Show Prep
Prep for your first show in 20 weeks.
Cutting Diet for Lean Bulkers
End a bulk with a clean 8-week cut.
Lean Bulk Calorie Schedule
Gain muscle while keeping body fat under control.
Reverse Diet from Cut
Climb out of a deficit without rebound fat gain.
Diastasis Screening Protocol
Self-screen and decide your next training step.
Knee-Friendly Leg Day
Build legs without aggravating knee pain.
Shoulder-Friendly Push Day
Train chest and shoulders pain-free.
Lower Back Bulletproofing
End chronic lower-back pain with targeted programming.
Glute-Focused Programming
Build glutes with 2 dedicated sessions per week.
Big-3 Technique Tune-Up
Audit and fix your squat, bench, and deadlift.
Olympic Lift Beginner Drill
Learn the snatch and clean safely in 8 weeks.
Kettlebell-Only Plan
Get strong and conditioned with one kettlebell.
Sandbag Conditioning Block
Build work capacity with a single sandbag.
Sprint Programming
Add max-effort sprints for fat loss and athleticism.
Zone 2 Cardio Setup
Build aerobic base for longevity in 12 weeks.
VO2 Max Boost Plan
Raise VO2 max measurably in 8 weeks.
Cycling Power Plan
Increase FTP by 10% in 12 weeks.
Triathlon Sprint Prep
Train for a sprint triathlon in 12 weeks.
Open Water Swim Prep
Get comfortable in open water for a 1500m swim.
Brazilian Jiu-Jitsu Conditioning
Build BJJ-specific conditioning.
Boxing Conditioning Block
Train like a fighter without taking punches.
Hiking Big Mountains
Train for a multi-day backpacking trip.
Ski Season Prep
Build legs and cardio for ski season.
Surf-Specific Strength
Train shoulders and rotational core for surfing.
Climbing Strength Plan
Pull harder and last longer on the wall.
Tennis Performance Plan
Train explosively for tennis.
Golf Mobility & Power
Add 20 yards by training rotational power.
Pickleball Athlete Plan
Stay competitive and injury-free in pickleball.
Senior Strength Plan
Lift safely and effectively after 60.
Teen Athlete Programming
Build strength and skill for a teen athlete.
Pre-Wedding Cut
Look your best in 12 weeks for a wedding.
Vacation Cut
8-week beach prep without misery.
Reverse Diet for Coach
Help a client recover metabolism after a long cut.
Carb Cycling Plan
Time carbs around workouts for body comp.
Intermittent Fasting Setup
Build a 16:8 routine that fits your life.
High-Protein Snacks Library
20 high-protein snacks under 200 calories.
Eat-Out Survival Guide
Order at 10 cuisines without blowing your diet.
Grocery Shop in 20 Min
A repeatable list that ends decision fatigue.
Family-Friendly Meal Plan
Feed a family while hitting your macros.
Picky-Eater Macro Plan
Build a hitting plan with limited foods.
Budget Lean Eating
Hit protein targets on $75/week.
Hotel Room Workout Library
30 zero-equipment workouts.
Office Desk Mobility
Daily 5-min routine to undo desk damage.
Standing Desk Setup
Posture and movement rules for standing work.
Walking-Pad Routine
Hit 10k steps without leaving your desk.
NEAT Boosting
Add 500+ daily calories burned without "exercise".
Sleep Tracker Audit
Make sense of your wearable data.
HRV Training Adjust
Use HRV to autoregulate intensity.
Cold Exposure Protocol
Build a sustainable cold exposure habit.
Sauna Protocol
Use sauna for cardio and longevity benefits.
Breathwork Performance
Box breathing and CO2 tolerance training.
Recovery Day Template
What to actually do on rest days.
Massage Gun Routine
5-min targeted recovery sessions.
Foam Rolling Routine
10-min daily roll-out plan.
Active Recovery Workouts
Low-intensity sessions that aid recovery.
Travel Sleep Recovery
Restore sleep after long flights.
Weekly Workout Review
Saturday review template to course-correct.
Body-Comp Tracking System
Track without a scale obsession.
Progress Photo Protocol
Take consistent monthly progress photos.
Plateau Diagnostic
Identify why you're stuck in 30 minutes.
Holiday Maintenance Plan
Maintain through Thanksgiving to NYE.
Summer Shred Plan
12-week summer cut with social-life accommodation.
First Pull-Up Plan
Earn your first strict pull-up in 8 weeks.
First Push-Up Plan
From zero to 20 push-ups in 6 weeks.
First Handstand Plan
Wall-supported to free handstand in 90 days.
Joint-Friendly Cardio
Cardio options that don't beat up joints.
Walking-Only Fat Loss
Lose meaningful fat with daily walks.
StairMaster Block
Use the StairMaster strategically for fat loss.
Rowing Conditioning
10-week rowing program for fat loss and capacity.
Assault Bike Plan
EMOM and tabata progressions on the bike.
Bouldering Conditioning
Climb harder with off-wall conditioning.
Mountain Athlete Plan
Train for trail running and ski touring.
First 5K Plan
Couch-to-5K in 8 weeks.
Half-Marathon Plan
12-week half marathon prep.
Tactical Athlete Plan
Train for military/police selection standards.
Firefighter Fitness Test
Pass the CPAT in 12 weeks.
Female Strength Standards
Hit female intermediate standards in 1 year.
Male Strength Standards
Hit male intermediate standards in 1 year.
50+ Fat Loss Plan
Lose 20 lbs after 50 sustainably.
Diabetic-Friendly Training
Train with type 2 diabetes safely.
Knee Replacement Recovery
Return to lifting after a knee replacement.