Ways to work together
Ten ways in, one standard. Every program is written by hand the night before, and every one of them starts with what you said, not what you weigh.
The Foundation
The Foundation is the eight-week starter block, and it exists to kill one specific objection: I do not know where to start. If that sentence is in your head right now, this is your program.
Week one is an audit, not a beating. I screen six movement patterns at bodyweight — push, pull, hinge, squat, carry and rotate — and I write down exactly what each looks like on you today. Then I add the two things my dance background taught me to watch: tempo and deceleration. Can you control the lowering half of a movement? Can you move to a count and hold it there? A person who controls tempo can be trained hard safely; a person who cannot gets tempo work first, and tempo work is where most of the early change quietly comes from.
Sessions in the first three weeks are deliberately shorter than you expect. You should leave wanting one more set, not unable to climb stairs. That is not me going easy on you — it is the single most reliable predictor of whether you are still training in month four. Volume starts around ten to twelve hard sets per muscle group per week and climbs from there.
If gym anxiety is part of your picture, it gets designed for rather than discussed away. We use a quieter hour, a fixed corner of the floor that becomes yours, and a predictable session shape so the room stops being an audition. There is no photo shoot on day one, no body commentary, and no negative self-talk permitted in the session from either of us.
By week eight you have clean technique in all six patterns, a written progression rule you understand, nutrition targets you can actually hit on a busy Tuesday, and — the part clients mention most — the feeling that you belong in the room. Most people move straight into The Build from here.
The Build
The Build is the three-to-four-month transformation window, and it is the honest timeline for visible change. Not four weeks. Not shredded by summer. Three to four months of consistent, progressive work with a plan adjusted every single week.
The engine is double progression written in ink. Every lift carries a rep range — say six to nine. The load does not move until every prescribed set hits the top of that range with technique that would survive being filmed. Then the weight goes up, roughly five pounds upper body and ten pounds lower body, and you drop back to the bottom of the range and climb again. It is unglamorous and it is undefeated, and it removes the daily negotiation about whether today is a heavy day — which is where most people quietly quit.
Volume climbs from around twelve hard sets per muscle group per week to sixteen or eighteen by week eight, and then a deliberately lighter week lands. That deload is not optional and it is not a reward. It is the maintenance interval that keeps joints, sleep and motivation intact so you finish the block instead of abandoning it in week nine.
Nutrition runs in parallel, not on top. We set maintenance from Mifflin-St Jeor and your real activity level, then adjust fifteen to twenty percent toward your goal. Protein lands near 0.8 to 1 gram per pound of bodyweight, fat holds around a quarter to a third of calories to protect your hormones, and carbohydrate fills the remainder because carbohydrate is what makes your sessions worth attending. Fiber near fourteen grams per thousand calories, water around half your bodyweight in ounces.
What tends to move, and roughly when: sleep, mood and technique inside three weeks; measurable strength by week eight; posture, composition and capacity through week sixteen. The thing I actually track hardest is how you talk about yourself, because that always shifts before the scale does.
Inner Circle
Inner Circle is one-on-one coaching with me in your corner the whole way. It is for people who know themselves well enough to know they want a human being reviewing their week, not an app sending a notification.
Every session is written by hand the night before, informed by what happened in your last one. If your left shoulder hiked on rep six last Tuesday, that shows up in Thursday's warm-up. If your week fell apart because a parent needed you, the plan bends around it instead of pretending it did not happen.
We run a standing weekly review: what moved, what stalled, what your sleep and stress looked like, and how the food actually went rather than how it was supposed to go. Three sessions in a row where a lift does not move is treated as information about your life, not a failure of character. Usually it is sleep, food, or something outside the gym, and we solve it there.
Inner Circle also includes the language layer that matters most to me. On every sheet there is one sentence for you to use when the set gets hard — in your own vocabulary, taken from something you already told me. I do not permit 'I can't' in my sessions. You always can; the only real variables are the plan and the timeline.
This is the right fit if you have started before and stopped, if you are returning from a long gap, if you are managing a body that has been through something, or if you simply want the attention. It suits working professionals and business owners with unpredictable weeks especially well, because unpredictability is exactly what hand-written programming absorbs.
Group Training & Dance Conditioning
A room with range in it does something a solo session cannot manufacture. My group work grew directly out of teaching dance and step, and it keeps the two things that made those classes work: rhythm and genuine warmth.
Sessions blend strength patterns with dance-based conditioning and a real stretch component — not a token ninety seconds at the end. Stretching is the first moment in a workout where people are asked to be gentle with themselves, and in a group setting that turns out to be the moment the room relaxes and starts working properly.
Every movement carries three levels of execution, so a 16-year-old athlete and a 68-year-old rebuilding balance can train in the same hour without either being an afterthought. Nobody is singled out, nobody is left behind, and nobody hears their body discussed in front of other people.
The energy is the point. Diversity in a room produces good energy, and good energy is a training variable — it reliably adds reps that no motivational speech ever produced. There is no yelling here, no 'no excuses' theatre, and no competition framing that turns a workout into an audition.
Group is a strong fit alongside The Foundation or The Build for people who want an extra weekly session with company, and it is often the easiest first step for anyone who finds one-on-one attention intimidating at the start.
Online Coaching
Online coaching delivers the same hand-written programming to wherever you actually train — a commercial gym, a garage, a hotel, or a corner of a living room while a toddler sleeps down the hall.
You get a written plan built around your available equipment and your real weekly calendar. Three days available means full-body sessions covering every pattern each time. Four days opens an upper/lower split with a dedicated mobility and conditioning day that most clients end up naming as their favourite. Five or more adds a deliberate low-intensity movement day: walking, stretching, and mirror work.
Form review runs on video. You send clips of your main lifts, I return specific corrections — not 'looks good', but which joint, which rep, and what to change on the next set. My dance background means I am reading rhythm and control as much as position.
Check-ins are weekly and structured: what loads moved, how the top-of-range sets felt, sleep, stress, and how the nutrition targets landed. The program is then rewritten by hand for the coming week. Nothing is auto-generated and nothing is copy-pasted from someone else's block.
Online suits people who travel for work, people outside Columbus, and anyone whose schedule makes fixed appointment times unrealistic. The accountability is real, the plan is bespoke, and the standard is identical to in-person.
Nutrition Planning
I am a nutrition instructor as well as a trainer, and my entire philosophy fits on one line: eat enough protein, eat enough food, and stop apologising for the rest.
We start with your real numbers. Mifflin-St Jeor for basal metabolic rate, multiplied by an activity factor that reflects your actual week rather than the week you wish you had, then adjusted fifteen to twenty percent toward your goal. Protein near 0.8 to 1 gram per pound of bodyweight, fat around twenty-five to thirty percent of calories, carbohydrate filling the remainder, fiber near fourteen grams per thousand calories, and water around half your bodyweight in ounces.
Then we make it survivable. You get a sample day split across breakfast, lunch, a snack and dinner that adds up to your targets, built from food you already buy and cook for the people you live with. If a plan requires you to eat separately from your family, it is a bad plan and I wrote it wrong.
There are no banned-food lists here, no cleanses, and no moralising about bread. Food guilt is just negative self-talk wearing a nutrition costume, and I do not permit that on the training floor either.
You can run the same math yourself on the nutrition calculator on this site before we ever speak. That tool uses the identical formulas I use on paper — it is there so you can see the approach before you commit to anything.
Transformation Programs
A transformation program is The Foundation and The Build run back to back as one continuous arc, with a defined start date, a defined review schedule and a defined finish line — roughly five to six months from first session to final assessment.
It is structured for people who want the entire journey planned rather than assembled block by block. We agree the outcome in your own words at the start. The three my clients name most often are self evolution, learning to love themselves inside and out, and feeling young again. Those get written at the top of every sheet alongside the numbers, because the feeling is the thing you will actually stay for.
Assessment points sit at week zero, week eight, week sixteen and at the finish. We measure strength across the six patterns, range of motion, resting energy and how the week feels — plus your own language about your body, which I record at the start so you can read it back later. That comparison is usually the most striking result in the whole file.
Deloads are scheduled in advance, not reacted to. Nutrition targets are recalculated at each assessment as bodyweight and activity change, so the plan never goes stale halfway through.
This is the option for someone who has decided this is the year. It suits people coming back after a long gap, people approaching a specific date, and anyone who wants the whole map before taking the first step.
Corporate Wellness
Corporate wellness sessions bring the same coaching into workplaces around Columbus, for teams that spend most of the day seated and most of the week negotiating with their own shoulders and lower backs.
Programming is built for mixed ability and mixed enthusiasm, because that is what any real staff room contains. Every movement offers three levels and nothing requires changing into specialist clothing or being athletic in front of colleagues — which is the actual barrier in a workplace setting.
Sessions focus on the things that pay off fastest for desk-based work: thoracic mobility, hip extension, scapular control, ankle range, and simple loaded carries that make everyday tasks feel lighter. There is a short breathing and stretch component in every session, because that is what people take home and repeat.
I can also run standalone education blocks on nutrition basics — the same Mifflin-St Jeor framework, protein targets, hydration and building a plate that survives a working day — with no banned-food lists and no shaming of anybody's lunch.
Tone matters most here. No yelling, no leaderboard humiliation, no wellness theatre. Diversity and good energy is the standard, and a team session should end with people talking to each other rather than avoiding eye contact.
Sports-Specific Training
Sports-specific work starts from the demands of your sport rather than from a generic strength template. We map what the sport actually asks: which planes you move in, how long the efforts last, how much deceleration is involved, and where your season sits right now.
Deceleration and change of direction get disproportionate attention. My dance background put me permanently on watch for the lowering half of every movement, and that is where most non-contact injuries in field and court sports actually live. If you can absorb force cleanly, you can produce it aggressively without paying for it later.
Programming is periodised around your calendar. Off-season builds strength and work capacity with the highest volume of the year. Pre-season converts it toward speed and power at lower total volume. In-season maintains — minimum effective dose, prioritising freshness for competition, never leaving your best performance on the gym floor on a Thursday.
Tempo and rhythm work carries over from my dance teaching in a way athletes tend to notice quickly: footwork gets quieter, landings get softer, and the athlete stops fighting the ground.
Youth athletes are welcome from age sixteen with the same standards and none of the intensity theatre. Technique, control and long-term development come before load, always.
Youth Training
Youth training here is coaching, not a scaled-down adult program with the weights reduced. The goal for a young athlete or a young person simply wanting to be stronger is competence and confidence — in that order — and both last far longer than any number on a bar.
Sessions are built around learning the six movement patterns properly at bodyweight and light load, with genuine attention to control, tempo and how to breathe under tension. Loading progresses only when the pattern is clean. Nobody gets rushed toward heavy work to look impressive.
The environment is the part I care most about. No yelling. No body talk. No comparing one young person to another. A teenager who is embarrassed once in a gym can avoid gyms for a decade, and I have met the adults who did exactly that — they arrive at forty saying they do not know where to start, and the origin story is almost always a coach who humiliated them at fifteen.
Nutrition guidance for this age group is deliberately simple and non-restrictive: eat enough, get protein at each meal, hydrate, and sleep. There is no calorie policing and no talk about cutting, because that conversation does real damage at this stage.
Parents get clear communication about what we are doing and why. The measure of success is a young person who leaves knowing how to train themselves, likes doing it, and speaks about their own body without apology.
Not sure which one
Tell me your week and your starting point. I will tell you honestly where to begin.