Build strength

First 20 minutes

State your why

We talk before anything else. I ask what you're after, whether that's a number on the bar, a shirt that fits differently, or just feeling strong again.

Day 1

Pick a plan or bring yours

Choose a plan from the library, or send me your PT's program or a workout routine you're following on YouTube. If you're starting fresh, try BodyBuddy Foundations, our 90-Day Habit Reset. We build one habit at a time alongside your training, and I help you stick with it.

The Push Pull Legs RoutineA plan I text you throughThe 3-Day Workout SplitA plan I text you throughThe 8-Week Calisthenics Workout PlanA plan I text you through

BodyBuddy Foundations: 90-Day Habit ResetBuild a workout plan togetherBring the one you have

Week 1

Get a baseline for movement and food

Text me your meals, your workouts, and how active your usual day is. We look at your current eating and movement habits together, including protein and how often you train. Then we set targets around your starting point and the week you actually have.

Every day

Eat to support the work you're doing

We build meals around enough protein and food to support your training, using things you like to eat. I help with meal prep, a grocery list, or what to order when you're out. If you already have a meal plan, send it over and we'll work from that.

The 7-Day High-Protein Meal PlanA plan I text you through

Build a meal plan togetherBring your meal plan

During the week

Keep showing up

We work on making training fit your week. Text me what you lifted and how it felt, and I help you keep track. As you get stronger, we look at adding a little weight or another rep, with your form and recovery setting the pace. If getting there is the hard part, we work on that first.

1–2 days a week

Rest when your body needs it

I keep track of your sleep from your devices or from what you tell me, and I work out your sleep debt. Helping you recover is part of my coaching, so we talk about when to rest as well as when to train. Sore is fine. Pain gets worked around, and if it lasts, I send you to someone who can look at it.

Sundays

Weekly recap

We look at your workouts, your meals, and how you felt. If training was consistent but protein kept falling short, we work on food next. You leave with one thing to focus on for the week.

Weeks 4 to 8

Life gets in the way

Around this point, we often see life throw something at even our most consistent clients: a trip, a setback, or a brutal stretch at work. If that happens, we find manageable workouts and easy meals for the week you actually have, so you can keep going.

Month 3 and on

Plan ahead and push through plateaus

We plan for trips and busy weeks before they arrive, so you know how training and meals will fit. When your lifts stall, we look at your workouts, food, and recovery together. We work out what needs adjusting and set the next goal from where you are now.