What's included?

When you sign up for one of these FREE 2-week programs, you'll receive daily training delivered straight to your inbox

Muscle Gain Program

Strength training: 3x weekly 45-60 minute sessions with video links for all exercises
Movement training: 2x weekly 30-45 minute mobility, stretching, and positional breath work sessions with video links to all exercises
Optional endurance training: 1x weekly 20-30 minute session
Mental training: 2x weekly mental resilience lessons with application activities
Nutrition advice: 2x weekly targeted nutrition lessons with application activities

Weight Loss Program

Strength training: 2x weekly 45-60 minute sessions with video links for all exercises
Endurance training: 2x weekly interval training sessions and 1x weekly steady state session
Optional movement training: 1x weekly 30-45 minute mobility, stretching, and positional breath work session with video links to all exercises
Mental training: 2x weekly mental resilience lessons with application activities
Nutrition advice: 2x weekly targeted nutrition lessons with application activities

This is for you if:

You want a proven method for achieving your fitness goals
You’re busy and would like to show up and just focus on training each day without having to invest cognitive as well as physical energy
You're familiar with basic movement patterns like squat, hinge, lunge, press and pull
You have access to basic gym equipment including various dumbbells, a bench, and at least one cardio modality (e.g., run, spin or assault bike, rower, etc.)
You have 45-60 minutes available to train 3-4 days per week and around 15 minutes for the daily mental resilience and nutrition activities

This journey goes beyond fitness

It'll redefine how you view stress and adversity

1. Redefine Relationships

First, learn how to regulate your nervous system and establish healthy eating habits, reframing your relationship to stress and nutrition as fuel for performance.

2. Build Discipline

You are what you do every day. Every small win—showing up, lifting more, pushing conditioning harder—builds discipline and self-efficacy.

3. Embrace Discomfort

This training leads you to confront and re-write limiting beliefs, helping you thrive even as you push outside of your comfort zone.

4. Cultivate Mastery

Through effort and reflection, you’ll transform into someone with unshakable confidence, thriving on challenges and embracing your full potential.

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Results from Clients of METIS Total Fitness

30-50% strength and conditioning gains with corresponding body composition improvements
Increased discipline and motivation to support long-term results
Increased power / athleticism and durability for real-life demandsf

Why does it work?

You'll receive physical training that is adaptation-focused, uses evidence-backed methods, and features flexible scheduling. Additionally, you'll receive lifestyle advice that is principles-based and rooted in human performance science.

Physical Training

Lifestyle Advice

The problems with most fitness programs

Workouts that make you sweat or sore without an underlying strategy
Difficult to remain consistent due to burnout or rigid scheduling
Make you more injury prone by neglecting other areas

My approach

Every workout builds adaptations that matter for your goal using a "build then exploit" model. This means you'll improve each week without risking burnout or injury.

Evidence-backed methods to build foundational capacities
Modular workouts that fit your schedule
Balanced design to promote durability

The problems with most lifestyle advice

No coherent framing to organize concepts and tips, leading to a series of ideas that are hard to implement and easy to forget
Over-reliance on individual willpower and underappreciation for the power of systems thinking