The Blueprint to a Leaner, Stronger Body.

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It’s been over a decade that I’ve been doing this.

Sliding into my Nike Air Sock Racers (my favorite workout shoes becoming extinct ☹️), throwing on my gym tank/stringer, stirring together and sipping down my pre-workout caffeine source, and locking up my front door before heading toward the gym.

Training, coaching, and developing a bank of knowledge of all things related to fitness.

In the time that I’ve spent enthused with the iron, I have turned an interest into a project of passion and coached dozens of clients to reach their goal bodyweight and develop impressive strength that they never believed their bodies would be capable of.

There are some who go on to maintain that progress for years…

And others who unfortunately find themselves letting up on their habits, allowing them to fall to the wayside, and permitting the comfort of old routines to slowly creep their way back in and cause them to regress back to their previous, less-conditioned selves.

Above are my DEXA scan results taken recently. I’ve been able to create a system that makes it easy to maintain a healthy, lean bodyfat percentage (10.8% here) year-round.

What differentiates people’s ability to maintain their results?

My theory is it boils down to the system created in the process of reaching their goals.

Those successful in fitness long-term have created a system of habits that get them to the goal and allow them to stay there: the workouts, the nutrition, the recovery, all of it.

They turn it into a routine that they implement as part of their day and build into their lifestyle. Something they become conscious of when following the right behaviors, or when they fall off into the comforts and temptations that surround us in everyday life.

It’s this system that is make-or-break when it comes to having tangible, lasting results.

Let’s peek into my coaching framework…

Foundational → Accelerated → Mastery

• Foundational Habits – the first focus we implement is solidifying big blocks that promote muscle and increased strength from workouts, protein to support growth and micronutrients to set a healthy internal environment allowing it to take place.
• Accelerated Habits – pin-pointing habits to give the body adequate hydration, support in the form of the regular intake of healthy fats, and consistency with non-exercise related activity and movement that encourages a strong daily metabolic rate for physique progression and maintenance.
• Mastery Habits – to offer the finishing touches for getting dialed-in on specific nutrition targets that make achieving any goal a matter of making the right tweaks and adjustments and hitting the prescribed numbers day-in, day-out.

We move step-wise through the system from each phase onward into the next.

Developing and building an awareness of key habits and, through this process, creating a system that for many of my clients begins to *click*. Those I coach who fully embrace and who commit themselves to learn this system (and develop an understanding of it) are the ones that go on to reap the enormous benefits from it’s implementation.

I didn’t just set all of this up based on theory, however.

I tested it with myself and with others. Through trial-and-error, monitoring, and prioritizing the habits in a way that, in many ways, makes it effectively fool-proof.

Combined with accountability, and above all else diligent effort, the system is just that.

How? Because it’s based on science, backed by the fundamentals of human physiology, exercise science, nutrition, and physics, and cannot possibly fail if you follow it to a T.

What I want most for everyone that I interact with through my content, that I share a conversation with casually, or get on a private coaching call to take on as my personal online coaching client is to develop a system that works for themselves.

Because when your fitness is a system…

You gain control of your results, in and out of the gym.