We start with your history and how you move, then work out what to focus on. Here's what we look at, what you'll receive, and how we stay in touch while you train.
The first two weeks give us time to understand your starting point. I review your history, movement, and current routine, then put our priorities into a written report.
Intake questionnairesYour health and training history, usual routine, stress, and sleep. Tell me what a normal week is like.
Movement screenA structured look at how you squat, hinge, push, pull, and carry — where you compensate, and what your body is working around.
Biomechanics video assessmentYou film your key lifts. I review the footage frame by frame, repeatedly — the same way biomechanics labs review movement. Every clip stays on file so we can reassess against it later.
Baseline strength & mobility testingNumbers and ranges we can measure again later, so you can see what has changed.
Nutrition audit baselineWhat you eat in a normal week. You don't need to change anything before sharing it with me.
What you walk away with
Your Blueprint Report: what I noticed in the assessment, the priorities we'll work on, and the measures we'll use to follow your progress. It's a coaching plan, not a medical diagnosis.
02
Pillar two
Fuel & Function
Once we've looked at your routine, we choose a few practical changes to your food, sleep, and recovery. The aim is to support the training you're doing without making your week harder to manage.
Targeted nutrition adjustmentsBuilt from your audit, not a template. We change what matters first and leave the rest alone until you're ready for it.
Bloodwork reviewDone in collaboration with your medical providers. I stay in my scope — I don't diagnose or prescribe — and I have a referral network when something needs a professional who does.
Supplement strategyWe review what you already take and why. Questions about medications, interactions, or medical needs go to your physician or pharmacist.
Sleep & recovery foundationsTraining is the stimulus. Recovery is where you adapt. We make sure what you're asking your body to absorb is something it can actually absorb.
03
Pillar three
Strength & Strategy
I write your program around your goals, the assessment, and the equipment you have. We build from a starting point you can manage and adjust as you progress.
Programming aligned to your goalsStrength, performance, aesthetics, longevity — your program is built around what you said you wanted, with the trade-offs made on purpose.
Corrective & mobility layers in every phaseMovement preparation and mobility work sit inside your sessions, so you can see where they fit and what they're for.
Progressively expanding ranges of motionWe work within ranges you can control and build from there. Your movement and training feedback guide the progression.
Weekly video form feedbackYou upload your working sets, I break them down and send back exactly what to adjust. Your technique gets coached every week, not just on day one.
04
Pillar four
Mindset & Mastery
We spend time making the routine workable beyond these 90 days. You'll learn how to adjust a session, review your progress, and decide what needs attention.
Weekly check-insWe review the week — training, fueling, sleep, stress — and adjust before small problems become stalls.
Habits that fit your dayNew behaviors get attached to ones you already do, one lever at a time, until they run without willpower.
Getting comfortable with consistencyWe talk through what makes training easy to return to and what tends to interrupt it. A missed session gives us something to adjust.
Built to outlast the engagementBy the end you should understand your own body well enough that you don't need me hovering. That's the point.
The pacing philosophy
Enough change to make progress.
If every part of your routine changes at once, it's hard to know what's helping. I prefer a few clear priorities that we can review together.
In the gym
One cue at a time
When I review your lift, I choose a specific cue for the next session. That gives you something you can concentrate on while you're actually moving. We can add more once you're comfortable with it.
Outside the gym
One manageable change
We pick something that fits your week, then see how it goes. It might be planning breakfast or giving yourself more time to wind down. The next step depends on how manageable the first one felt.
What we will not do
Put you on a brand-new strength program with new ranges of motion — where you will be sore — while simultaneously cutting your food
Hand you ten habit changes on day one and call it "accountability" when you can't hold them all
Mistake your overwhelm for a lack of discipline — that's how programs fail, and then you get blamed for it
What we do instead
Sequence the changes so each one lands before the next one starts
Match the demand to your current capacity — then raise both together
Let the wins stack. Capacity grows, and the plan grows with it
The rhythm
What a week looks like.
You'll know what to train, when to send video, and when we'll check in. Here's the usual rhythm.
Training days, from your programYou train on the schedule we built around your life — the app has every session, every set, every cue.
Video uploadsFilm your key working sets and upload them straight from the gym. Thirty seconds of effort on your end.
Form feedback comes backI review your footage and send back specific, prioritized feedback — what to keep, what to change, and the one cue for next session.
Weekly check-inTraining, nutrition, sleep, stress, life. We look at the whole picture, not just the bar speed.
Adjustments madeThe next week's plan reflects what your body actually did this week. The program is alive — it responds to you.
An honest note on remote coaching
Why I use training video.
Video lets me slow a movement down, replay it, and compare sessions over time. You can film where you normally train, and we keep the clips for the length of our work together. It's a useful way to give specific feedback and see progress.
Let's talk about your training.
If this sounds like the support you're looking for, tell me a little about your goals. We'll talk through whether working together makes sense.