Welcome

On this page, you’ll find everything you need to get started, including an overview of the program and how to navigate training. Take your time to go through everything, and feel free to reach out if you have any questions.

Now, let’s get started!

Program Overview

We take a comprehensive approach to fitness. This means focusing on all aspects, not just a single area like training or nutrition. By addressing every key component—training, nutrition, sleep, and stress management—we ensure you get the maximum return on the time and effort you invest. This strategy is built to optimize your overall strength gain, muscle development, fitness, and health.

Custom Training Sessions

Regular training sessions will serve as the backdrop to your progress. These training sessions are customized to fit your needs and goals, and they will be fine-tuned based on your progress and other variables to ensure continuous improvement.

• Customized Training: Each session is custom-tailored to fit where you’re at now and where you want to go.
• Progress Tracking: Together, we will closely monitor performance to adjust the intensity, volume, and type of exercises as needed.

If you have schedule changes, are traveling, or if anything else pops up, your training will be updated to match. No matter what, your training sessions will be built to fit your life.

Habits

This is where we really start to hone in on the remaining pillars—nutrition, sleep, and stress management.

During the first 6 weeks, we will focus on ingraining custom habits that are essential for building a strong foundation for your long-term success.

Each habit is custom selected to optimize progress towards your specific goals.

Here’s a breakdown of how things will work each week:

• Week 1: Introduction to Habit 1.
• Week 2: Building on Habit 1 and introducing Habit 2.
• Week 3: Reinforcing Habits 1 and 2, and adding Habit 3.
• Week 4: Continuing with Habits 1-3, and starting Habit 4.
• Week 5: Solidifying Habits 1-4, and incorporating Habit 5.
• Week 6: Refining all Habits 1-5, and kicking off Habit 6; the final habit of the curriculum.

Throughout these 6 weeks you’ll receive articles related to the habits as well as additional topics related to training, nutrition, stress management, and sleep (the Four Pillars of optimizing the body).

After the initial 6 weeks, once you’ve laid a strong foundation, we will dive deeper into specific areas to further enhance your progress and keep you moving forward. The journey doesn't stop here; it evolves with you, ensuring continued improvement and new challenges to ensure progress continues.

Expectations

Communication

To maximize the effectiveness of this program, it's crucial we maintain open communication.

If your schedule changes, you encounter obstacles, or anything else arises that might require adjustments—even if it's temporary—please let me know. This program is designed to fit your life, not the other way around. Open communication allows us to adjust on the fly so everything is as seamless as possible.

If something feels off or you’re unsure about any aspect of the program, please don’t hesitate to reach out—even if it seems minor. Addressing concerns early helps us keep everything on track and tailored to your needs.

As we get started, I'll be checking in with you regularly to see how everything is going. Don’t hesitate to reach out if you have any questions or just want to share how you’re feeling about the process so far. Let’s keep the communication flowing for the best results!

Feel free to reach out to me via text at any time. We can also schedule a call right in the app by selecting the purple “+” icon on the bottom right and selecting Red Light Call.

Accountability

I’m committed to supporting your journey and will be regularly checking in on your progress through both daily and weekly check-ins.

This ensures we stay on track, identify any areas needing adjustment, and celebrate every win, no matter how big or small.

Weekly Reviews

Every Friday, I will send a Weekly Review link. This review generally takes less than two minutes and is a key component to keeping everything dialed in. It’s also your opportunity to reflect on the week’s progress and set the tone for the week ahead.

Progress Tracking

"What gets measured gets managed." – Peter Drucker

Using the app, regular tracking is essential to monitor trends in real-time. This allows us to see your progress and make necessary adjustments. Without this, we’re flying blind.

Here’s the breakdown for tracking:

• Bodyweight: 3+ times per week
• Steps: Daily
• Habit: Daily

Note: Not all items may be tracked at all times.

Commitment

Achieving sustainable change requires commitment and dedication. There will be uncomfortable moments, but this is part of growth. Trust the process, stay committed, and keep communication open. Consistently track your progress and complete training sessions as scheduled. This is the formula for taking your body to the next level.

This journey is about continuous improvement and making adjustments to optimize your progress. Your commitment is the foundation of this journey. Together, we will overcome challenges and ensure consistent, long-term progress.

Whether we’re running, walking, or crawling, we must keep moving forward.

App Overview

The app has been built completely in-house from the ground up. This means we can make updates and fix bugs quickly, rather than waiting for a big company to address them days later.

Because of this, please feel free to shoot over any and all input you have with the app! There’s no guarantee we’ll implement everything mentioned but your input is extremely helpful in ensuring a streamlined experience.

Training Overview

Warming Up

Training sessions won't provide specific warm-up guidelines. Nevertheless, incorporating warm-ups is crucial for optimizing performance and minimizing the risk of injury.

To get the most out of your warm-up, rather than beginning with cardio or stretching (unless you prefer those methods), focus on performing the exact movements you plan to train but with lighter weights. This approach not only warms up the relevant muscles and joints but also reinforces the correct technique for your exercises.

Steps to an Effective Warm-Up:

1. Select a Lighter Weight:
• Choose a weight that is significantly lighter than your working sets.
2. Perform the Movement:
• Execute the same exercise you plan to perform during your working sets.
• Focus on controlled and crisp technique.
3. Gradually Increase the Weight:
• Gradually increase the weight each set while locking in proper form.

As the training session progresses into different exercises, you will likely need fewer warm-up sets and may be able to eliminate them altogether since your body is already primed from previous exercises.

Benefits:

• Efficient Use of Time and Energy: Focuses on specific muscles and movements without unnecessary fatigue.
• Technique Reinforcement: Helps improve performance and ingrains correct movement patterns.
• Injury Prevention: Prepares your muscles and joints for heavier loads, reducing the risk of injury.

By incorporating this warm-up strategy, you’ll optimize your performance and ensure a safe, effective workout.

Training Frequency

One of the key aspects of our training program is flexibility and adaptability. Naturally, this includes how frequently you train. Unlike traditional programs with rigid schedules, our system allows you to adapt your training to fit your life rather than trying to force your life to fit the program.

Find What Works

• Listen to Your Body:
• Aim for consistency but avoid overtraining. Rest and recovery are just as important as the training sessions themselves.
• Adapt to Your Schedule:
• Train when it best fits your day. Whether you prefer morning, afternoon, or evening sessions, the "what-comes-next" system adjusts to you.
• Target Optimal Frequency:
• Ideally, aim for a baseline of 3 training sessions per week. This frequency allows for effective muscle recovery and is enough stimulus to ensure consistent progress.

Benefits

• Reduced Stress: Life happens, there’s no need to worry about missing a training session every now and then; simply pick up where you left off.
• Enhanced Adaptability: Adjust your training schedule around work, family, and other commitments.
• Consistent Progress: Maintain a steady training rhythm that fits your lifestyle, leading to sustainable fitness gains.