The complete program
that finally makes it stick.
A step-by-step coaching experience built around the 5 Pillars of Progress, weekly mentorship, and a 15+ resource workbook — designed to transform how you train, eat, and think about fitness for the rest of your life.
Three phases. Twelve weeks. One transformation.
Each phase builds on the last, layering in skills, intensity, and identity work in the right order — so nothing gets skipped and nothing gets overwhelming.
Build the Foundation
Establish your baseline, lock in the 5 Pillars of Progress, and learn the fundamentals of training and nutrition with full structure and support.
Develop the System
Layer in progressive overload, advanced nutrition strategies, and recovery work. This is where measurable results start showing up.
Cement the Change
Break plateaus, build long-term habits, and transition into life after the program. You leave with a system — not a dependency.
The five habits behind every result.
Real transformation comes from consistently executing a small number of core habits. These five drive nearly all progress in strength, fat loss, and overall health — and they're the foundation we build everything on.
Protein Intake
Protein supports recovery, builds and maintains muscle, and keeps you full throughout the day. We dial in your individual target and build it into your meals from week one.
Target: 0.7–1g per lb of goal bodyweightStrength Training
Resistance training builds muscle, increases metabolism, strengthens bones, and improves mobility. Your structured workouts are designed around your level, schedule, and equipment.
Target: 3–5 structured sessions per weekDaily Movement
Steps drive fat loss outside the gym, support cardiovascular health, and reinforce an active lifestyle. We set a realistic daily step goal that fits your life.
Target: 8,000–12,000 steps per daySleep
Sleep is when your body repairs muscle, regulates hormones, and restores energy. We treat sleep as a performance habit, not an afterthought.
Target: 7–9 hours per nightHydration
Hydration supports energy, digestion, training performance, and overall health. Simple guideline, daily target, and a habit you actually keep.
Target: ~½ your bodyweight in oz of water per dayTwelve weeks. Twelve focused lessons.
Each week introduces a new lesson, paired with weekly coaching, check-ins, and a habit scorecard. The progression is intentional — you learn what you need, when you need it.
Beginner Blueprint + 5 Pillars of Progress
Establish baseline, take starting metrics, and lock in the foundational habits that drive every result.
Calorie Tracking, Meal Planning & Weightlifting Mechanics
Learn how to fuel your body and how to move under load — without obsession or overwhelm.
Eating Out Mastery
Strategies to stay on track at restaurants and social events without missing out on the parts of life you love.
Understanding the Scale: Water Weight & Fluctuations
Learn how to read the scale honestly — so daily noise stops derailing your progress.
Progressive Overload & Muscle Growth
The simple system that keeps your training producing results, week after week.
Stretching & Flexibility
Mobility work that protects your joints, improves your lifts, and keeps you moving well long-term.
Sleep Optimization
Treat sleep as a performance habit. Recovery, hormones, and energy all start here.
Busy Week / Travel Protocol
What to do when life gets in the way — simplified workouts and nutrition for chaotic weeks.
Breaking Through Plateaus
Why progress stalls — and the practical levers to pull when it does.
Making Fitness Fit Your Life
Build a long-term framework that flexes around your real schedule, not an idealized one.
Long-Term Nutrition & Maintenance
How to eat like the person you've become — for life, not just the next 12 weeks.
Final Progress Check + Next Steps
Review your transformation, lock in your maintenance plan, and walk away with a system you own.
15+ resources. Yours to keep, forever.
Every lesson lives inside a structured workbook you keep for life — a reference library you'll return to long after the program ends.
The complete coaching package.
More than a workbook. More than a workout plan. A full coaching experience built to get you to the finish line — and beyond.
Weekly 1:1 Coaching Sessions
In-person or virtual. We review your week, adjust your approach, and keep you moving forward with a clear, personalized plan — not guesswork.
Weekly Check-ins + Text Accountability
Submit photos, weight, and habits each week. I respond personally — no auto-replies, no ignoring you.
Customized Workout Programming
Every workout is built around your starting point, your equipment, and your real schedule. Programmed week-by-week so progress never stalls.
Personalized Nutrition Plan
A custom calorie and macro target built around your body and goals — with simple meal frameworks and guidance on eating for the way you actually live.
Full Progress Tracking System
Weight, photos, measurements, habit scorecards — all tracked weekly so you can actually see how far you've come.
Training Video Library
Short demo videos for every exercise in your program — proper form, common mistakes, and what to focus on. So you never have to guess if you're doing it right.
Client Workbook (15+ Resources)
Every lesson, system, and worksheet from the program — yours to keep, reference, and reuse for life.
What you walk away with.
Twelve weeks of structured work pays off in tangible ways — physical, mental, and behavioral.
One investment. Lifetime skills.
This isn't a gym membership you'll forget about. It's a complete transformation — with everything you need to never start over again.
- 12 weeks of 1:1 coaching
- Weekly sessions (in-person or virtual)
- Weekly check-ins + text accountability
- Full progress tracking system
- Complete Client Workbook (15+ resources)
- Training video library (proper form for every exercise)
- Customized workouts + nutrition
- Identity & habit transformation framework
Only 6 spots left at this discounted rate. Free intro call required to ensure fit.
What you're probably wondering.
Twelve weeks from now,
you'll wish you started today.
The best next step is a free consultation call. We'll talk through your goals, your starting point, and whether this program is the right fit. No pressure, no commitment.
~20 minutes · Phone or video · Always free
Utah County + Salt Lake County · In-person & Virtual Coaching
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