SIGNATURE
Signal
12-week online buildSignal is the front door to working with me. It's a focused 12-week container designed to take you from "I haven't really moved my body in a while" to "I have a routine I actually look forward to." We start with one intake conversation — a real conversation, not a sales call — where I find out about your real life. The staircase you can't quite climb. The 3pm energy crash. The mirror moment. Then I build you a plan that fits the life you have, not the life Instagram pretends you have. You get weekly written check-ins, a private text line to me, video form reviews, and a stupidly simple training program you can run from your living room or your local gym. Three tracked behaviors. One variable changed at a time. Movement before nutrition, because that's the order that actually works. By week 4 you'll notice your sleep. By week 8 your clothes. By week 12 your whole week. This is the program for most people, especially if you've never had a coach before, or you've had bad ones, or you're returning to fitness after a long pause. No supplement upsells. No "premium tier" hiding the good stuff. The good stuff is the program. The program is the good stuff.
ELITE
Operator
6-month elite trackOperator is for the person who already moves and wants to get serious about the next chapter — usually a Signal graduate or someone with a few years of consistent training behind them who's ready to push on body composition, strength, or long-term longevity. Six months. Quarterly programming blocks. More frequent check-ins, more advanced periodization, deeper nutrition work (still no broccoli weighing — promise), and a real plan for what happens after we finish. Operator clients tend to be the 40+ knowledge workers and recovering busy executives who finally have time to invest in themselves and want a coach who isn't going to waste a single minute of it. We get specific about your training age, your recovery capacity, your travel calendar, and your real-world calorie reality. We build something you can run, on your own, for the rest of your life. Operator is not for everyone. If you ask about it and I think Signal still fits you better, I'll tell you. That's the whole point.
"See, you CAN do it."
TOGETHER
1-on-1 Personal Training
Local Worldwide — in personIf you're in Worldwide and you want the in-person experience, we can train together face-to-face. Same method as Signal and Operator — three tracked behaviors, simple movements, compound returns — but with hands-on coaching, form correction, and someone literally standing next to you when the voice in your head tries to talk you out of the last rep. 1-on-1 is especially good if you're brand new to lifting and want someone to demystify every piece of equipment, or if you're returning to training after an injury and want a careful, patient pair of eyes on every movement. Sessions are 45-60 minutes. We meet at a gym I trust or, depending on your goals, at a studio we agree on. The work is the same. The pace is yours.
WITH FRIENDS
Group Training
Small groups — 4 to 8 peopleSome people thrive in a group. The energy is different. The accountability is built in. The whole "see, you CAN do it" snowball happens about three times faster when there are other people doing it next to you. Group training runs in 8-week cohorts. Same method, scaled for a small group of 4 to 8 people. We pick a time that works for everyone, we show up twice a week, and we get to know each other's actual lives — because that's what makes the accountability stick. Especially powerful for the 40+ crowd who've slowly lost their "exercise friends" over the years and want to build that community back. Bring a friend or come solo and make new ones.
DISTANCE
Online Coaching
Anywhere in the worldEverything I offer is available online. Signal and Operator both run online by default. We use a simple app for programming, regular video for check-ins (or just text — your call), and you train from wherever you actually live. I've coached people in tiny apartment gyms, full commercial setups, and a garage with two dumbbells and a kettlebell. The plan adapts to the equipment, not the other way around. If you've been priced out of in-person coaching or you travel too much for a regular gym schedule, online is not a downgrade. For most people it's actually the better fit.
FUEL
Nutrition Planning
Real food, real life, no scalesNutrition is the second half of any program I write — never the first. We don't touch food until your training habit is locked in, usually around week 6 to 8. When we do, we keep it equally simple. One protein-forward meal a day to start. Then two. Then three. Real food. Real meals you'd actually want to eat. No macro calculators, no "cheat days," no language that turns eating into either a sin or a reward. If you want to learn how to read a label and understand it for the first time in your life, I'll teach you. If you want a sample week to copy and paste, I'll give you that too. Try the free nutrition calculator for a quick sense of where you're starting.
RESET
Transformation Programs
16-week comprehensive overhaulTransformation is a focused 16-week container for people who are ready to do the whole job at once — training, nutrition, sleep, stress, and the conversations with yourself that have to change. It's more intensive than Signal. We check in more often. We track more variables. We meet (virtually or in person) every other week for a structured review. The outcome we're chasing is not a stage-ready body — it's a fundamentally different relationship with your own health. This program is best for the recently divorced, the recently retired, the recently diagnosed, or anyone else standing in front of a real life inflection point who wants a coach in the chair with them.
WORK
Corporate Wellness
Teams, founders, and small companiesIf you run a team and you want your people to feel better, sleep better, and work better — without launching a "wellness initiative" everyone secretly hates — we should talk. I build small-team programs for founders and people leaders who want their best people to last another twenty years. We can do live virtual sessions, small group training for your leadership team, or 1-on-1 coaching for key people. No PowerPoint decks. No corporate jargon. Just movement, conversation, and visible energy returning to your office or Zoom rooms inside of a quarter.
YOUTH
Youth Training
Teens and young adults — including the ones who are strugglingOne of the two groups I specifically train is 16+ youth — high school and college-age kids and young adults who've been told (often by themselves) that the gym isn't for them, the body isn't on their side, and the energy isn't coming back. It is. It will. The plan is structurally the same as for my 40+ clients — small, weekly winnable bets — but the conversation around it is built for where you actually are in your life. Parents: I am the trainer to call when the regular trainer was too intense, too gym-bro, too "just push through it." Youth clients: I am not going to make you feel like a project. We're just going to move, week after week, until the energy comes back. It does. Every time.