I review every submission personally. You'll hear from me within 48 hours with the next step, which is scheduling a 40 to 60 minute virtual intake.

The first few days of week 1 are assessment-based so I can learn your body in real time.

From there, I program one week ahead, every week, adjusting based on what your feedback and progress tell me.

One week at a time. Most online coaches hand you 4 to 12 weeks of programming up front and call it personalization. I write your week based on how the previous week went.

That's how the plan stays responsive to your body, your recovery, and your progress, instead of being a static document you grind through whether it's working or not.

Bulletproof programs are $40 self-guided 4-week protocols. You score yourself on Day 1, follow the assigned track, retest on Day 28. Great if your case fits a template.

1:1 is for people whose case doesn't, or for people who want a continuous relationship instead of a one-shot program.

If you're not sure which fits, fill out the form and I'll let you know.

Most of my 1:1 clients are recreational lifters, weekend athletes, and desk pros with a specific issue they want resolved.

The high-level athletes get name-dropped because their results are easy to point at, but the same lens works for anyone who just wants their body to keep up.

No. Your main lifts, conditioning, or sport practice stay yours.

I program a Movement Prep block (your warm-up, 5 to 15 minutes) and an accessory block (15 to 30 minutes) that sit on top of what you're already doing.

If you don't have a training program of your own, we can build one in, but most clients keep their existing setup.

The default template is Movement Prep 6 days a week (5 to 15 minutes before training or as a standalone) and accessory work 1 to 3 times a week (15 to 30 minutes on top of your normal training).

That's the starting point, not a rule. We talk through your actual schedule on the intake call and dial the volume to what you can realistically commit to.

Some clients run it as is, some run half of it and still see big changes.

Tell me what you have access to in the intake. I program around your equipment, not the other way around.

Home gyms, hotel gyms, commercial gyms, garage setups all work. Bands, light dumbbells, and space cover 80% of the accessory work.

Most clients run 4 to 6 months. The first month is assessment and stabilizing the issue, months 2 and 3 are where the biggest changes happen, months 4 and beyond are progressing past the original goal.

Month-to-month means you can stop whenever, but clients who give it at least 3 months get the most out of it.

All in all, probably still cheaper than you’ve done already!