Programs
Building Healthy habits, Confidence & Strength That Lasts
A focused plan. Clear direction. Four weeks built around you.
4-Week Online Coaching
Ideal for motivated individuals who are seeking structure, guidance, and a program designed specifically for you. Whether you are returning to the gym, feeling stuck with your current training, or simply tired of guessing what to do, your program gives you a clear plan to follow from day one.
What Is included?
Fully individualized 4-week training program
Program delivered through the Trainerize app
Exercise demonstrations and coaching cues
Sets, reps, rest periods and intensity prescriptions
Progress tracking
Messaging support for questions along the way
Modifications based on your experience, equipment and goals
Your program is built from the ground up based on your goals, training history, schedule, equipment, preferences and current ability. Every exercise has a reason for being there. You get the flexibility of training on your own schedule, with the structure and support of having a coach in your corner.
Extra time to get comfortable. Space to build consistency. A program you can settle into.
6-Week Online Coaching
Ideal for motivated individuals who are seeking the same individualized coaching approach but prefer having a little longer to get familiar with your program. Six weeks gives you space to learn the exercises, adjust to what weights feel right, build confidence, and establish a rhythm stress free.
What Is included?
Fully individualized 6-week training program
Program delivered through the Trainerize app
Exercise demonstrations and coaching cues
Sets, reps, rest periods and intensity prescriptions
Progress tracking
Messaging support for questions along the way
Modifications based on your experience, equipment and goals
Your program is built from the ground up based on your goals, training history, schedule, equipment, preferences and current ability. Every exercise has a reason for being there. Sometimes a little extra time makes all the difference in finding your rhythm.
Individual coaching, real-time feedback and training built entirely around you.
1:1 Personal Training
Ideal for individuals who are seeking hands-on coaching, accountability and personalized guidance to move and train with confidence.
What Is included?
Individualized training based on your goals
1:1 coaching throughout every session
Real-time technique feedback
Exercise progressions and regressions
Strength, mobility and functional movement training
Planned progression over time
Accountability and education
Programming that adapts as you progress
1:1 training gives you individualized support every step of the way. Your sessions are tailored to you, with hands-on coaching, thoughtful progression, and the flexibility to adapt as your goals and needs change.
Prepare your body for performance. Build strength, power, resilience, and confidence.
Athlete Online 4-Week Performance Program
Ideal for athletes who are looking to improve strength, power, speed, movement quality, and overall physical preparedness while supporting long-term durability and reducing injury risk.
What Is included?
Individualized 4-week strength & conditioning program
Programming based on your sport, position and training age
Strength development
Power and plyometric training
Agility, acceleration and change-of-direction work
Core and accessory training
Sets, reps, rest and intensity prescriptions
Messaging support
Athletes do not need random workouts. They need training that supports performance. Your sport, position, competition schedule, strengths, weaknesses and experience all influence how we program. The goal is to develop physical qualities that can transfer into sport while managing your overall training load.