Grounded in Science, Proven by Results.
Integrated, Personalized Exercise Prescription
We design a personalized training program tailored to your history, goals, limitations, available equipment, and experience. First, we focus on proper movement mechanics in all key areas. Then, we build strength and muscle while promoting fat loss—safely and without injury or burnout.
Tailored Nutrition, Built for Lasting Results
We remove the guesswork from nutrition by setting clear daily targets and tracking progress. Our focus is on whole, unprocessed foods. For long-term clients, we gradually transition to intuitive eating, helping you learn portion sizes and make informed choices for life—without relying on strict tracking.
The Process
Foundation
We can not “be well” if we do not move well. Ensuring proper mobility and stability of major joints will help set good habits that mitigate injury risk as time goes on.
Low-Moderate Intensity | Restore Muscle Imbalances | Practice Proper Biomechanics
Accumulation
Once movement competencies have been met, greater loads are put onto the body in order to build higher work capacity. In addition, more advanced injury mitigation exercises are employed to strengthen most commonly injured tissues.
Moderate Intensity | Increase Muscular + Cardiovascular Endurance | Strengthen Historically Weak Stabilizer Muscles
Intensification
After work capacity is sufficiently increased, volume decreases and intensity increases exponentially. The principle of progressive overload is employed, and strength becomes the #1 priority.
High Intensity | Increase Strength |
Maintenance
Once a client has successfully completed the previous phases, they can then place emphasis on simply gaining strength and muscle slowly over time, while employing an “Intuitive Eating” nutrition strategy. Cyclic variation of exercises and injury prevention drills is also incorporated, to elicit greatest metabolic response.
Moderate to High Intensity | Gain Muscle | Maintain year-round lean physique