Online Personal Training
1:1 Services
If you have highly specific goals or especially demanding life circumstances then you'll need something personalized. That’s why we'll work together to understand where you are today, learn where you'd like to go, and identify the best way to get there.
My systematic approach prioritizes sustainability, is rooted in human performance science and is uniquely powered by nutritional guidance and proven mental resilience strategies, all customized to you.
Online 1:1 personal training clients receive the following:
Assessment and Roadmap
A system is only as strong as its weakest link, so we must understand your unique limiting factors to improve fitness sustainably. The best way of doing this to quantify your fitness relative to your endeavor of choice.
If your goals are not performance related, then we'll skip this step and identify your main areas of improvement more qualitatively. Either way, you'll receive an optional movement screen to inform custom recovery days that improve your movement quality and prevent injury.
All of this information will inform your training roadmap, which is how I plan to get you from where you are to where you'd like to be.
Daily Training
Strength, Endurance and Work Capacity training based on your goals, constraints and available equipment.
I ensure your personalized training will maximize your results by selectively targeting your limiting factors, using a custom AI model to optimize the interactions among the training components, and implementing a progressive loading model tailored to your situation. See this article for an overview of how I think about sustainable training and progressions.
Additionally, workouts are designed to be modular and flexible so you can reschedule them and adjust your time and energy investment based on how your week is going. This adaptable approach, combined with accountability support from me, ensures sustainable progress regardless of what life throws at you.
Lastly, I'll be sure to explain the rationale behind behind everything we're doing. This context will help you make the most of your training.
Mental Resilience
Mental and emotional capacities are often neglected in physical training, so I help you identify the skills that you could benefit from most. From there, I create a custom learning plan for you involving theory and daily practice both in and out of the gym.
This "mental training" process is based on the Mindful Cognitive Behavioral Therapy framework and is the same used by elite special forces trainers to help students be successful in the most difficult selection programs in the world. The key is understanding your personal stress-performance landscape and identifying leverage points for improving it.
Nutritional Guidance
First, we'll start by getting a good understand of your diet today considering what you're looking to accomplish, whether it's to gain muscle, lose weight or maintain weight while increasing training volume. From there, you'll receive a nutrition analysis with recommendations and practical strategies for improvement. If helpful, you'll also receive example meals with a corresponding grocery list so you can get a tangible sense of how to adjust your weekly shopping to fuel your performance.
Ongoing Support
We'll schedule update calls to discuss what's working well, what to adjust, and identify solutions to any barriers or issues with training, nutrition and recovery. Depending on what works best for you, I'll also text you throughout the week to hear how things are going and answer any questions that might arise as you work through the training. Additionally, if you require feedback on exercise technique, I can provide that either offline (e.g., videos sent over email or messenger) or during live video calls.
This screen recording shows how training and other information appears on the app. The example workout is for interval training, but the workouts you see will be personalized to you.