Take charge of your health, build back your strength and energy, reorganize your habits with a few simple changes that allow you to breathe and recenter. Your main program will include 3-4, 45-60 minute workouts per week in 3 mesocycles of 5 weeks each. You can customize the days of the week, fill in your data, and rate your workout including any questions or comments for your coach. Your coach will customize your program for you as you progress. This custom fitness, nutrition, and mindset program is built around your goals, your schedule, your body, your exercise history. You’ll have the support of a community as well as a dedicated one-on-one coach who will assess where you are, build phases around your abilities, and help you dial in your nutrition for your specific life circumstances and goals. In a few days the habits start paying off: feel your body responding to the new challenges by giving you more energy. In a few weeks, the mindset shift becomes more permanent. Your new habits start manifesting in better mood, sleep, recovery, and strength. In a few months, you'll have built momentum and leveled up to your better self - fully centered, ready to take on anything. Stronger, better, the best version of who you want to be comes into crystal clear focus. More energetic, stronger, well-rested, more connected to those you care about, and to your values. Put yourself back in the center. You are the main character.

Now is the perfect time to kick-start your health and fitness with a proven structure, strategies and support. This progressive workout plan is designed to get you back on track, ready to take your health and fitness to the next level. With group accountability, discussions, mindset and nutrition tips, your coach has your back to help you take charge of your health and get stronger, leaner, and power up, ready to meet your fitness goals. 2 training phases (mesocycles) of 4 weeks each Phase 1: Week 1-4 - ease back into a training program and restore healthy habits Phase 2: Week 5-8 - kick things up a notch, lock in and get ready for your next goal 30-40 minute full body workouts, 3-4x per week You will need to have access to a gym or basic home gym equipment: Bench or stability ball, Mini bands, 20-40lb adjustable dumbbells, Mat or non-slip flooring, Resistance Bands: light, medium, heavy, door anchor Optional: Chin up bar, Kettlebell, Wobble cushion or board In just a few weeks, your mood lifts, your sleep improves, your strength is starting to return. You’ve built real momentum, and it feels like stepping back into your full power. Grounded, focused, and ready to take on whatever comes next. Get ready to feel like you again — clear, energized, and dialed in. Get ready to power up.

Train hard. Recover well. Perform at your best. Built for endurance athletes, strength athletes, masters competitors, and dedicated recreational athletes who want their nutrition to match the effort they put into training. Whether you're chasing a personal best, preparing for an international competition, or balancing high-volume training with a demanding career, your nutrition should work as hard as you do. Together, we'll build a personalized nutrition strategy that supports your training, recovery, body composition, and performance goals, without restrictive diets or complicated meal plans. Your coaching begins with a comprehensive assessment of your training schedule, competition calendar, lifestyle, and current eating habits. From there, you'll receive practical, evidence-based guidance tailored to your sport, preferences, and real life. As your training evolves, so will your nutrition. We'll adjust your strategy to support changing workloads, recovery demands, competition preparation, and travel so you can stay fueled and focused wherever you compete. Traveling to compete? You'll receive practical guidance on fueling away from home, navigating unfamiliar food environments, packing competition-friendly foods, and understanding anti-doping best practices so you can travel and compete with confidence. Through ongoing one-on-one coaching, you'll learn how to fuel smarter, recover faster, maintain consistent energy, and remove the guesswork from performance nutrition, so you can focus on your training. Includes: - Personalized performance nutrition coaching - One-on-one remote coaching - Unlimited two-way messaging - Monthly group coaching calls - Ongoing nutrition adjustments as your training evolves - Competition and travel nutrition planning - Practical guidance on competition fueling, food transport, and anti-doping considerations - Sustainable strategies that support long-term performance - Nutrition strategies tailored to every phase of your training and competition season

Interested in trying online coaching? This free sample week will help familiarize you with how I deliver programming using the Trainerize app. This gentle training program can be done safely by anyone, anywhere, in just 3x 30 min sessions per week, with the minimum of equipment - just some bands and a flat surface. Sample habit tracking demonstrates how, over time, small habits can be transformative. You'll also have access to our group chat where you can ask questions and get support from other people on their health journey.