Pick the round
that fits the week you’re in.

Round one is the audition. The Foundation is an eight-week starter built for the working adult who has tried things, finished none of them, and is rightly suspicious of program number seven.

We open with an audit — not a workout. Send me last week’s calendar. We find the 90–150 minutes already in your day that are being eaten by defaults. That time becomes a recurring training invite with a hard end. Three sessions a week. 35 to 45 minutes each. Programmed by hand the night before.

Inside the eight weeks you’ll get strength progression on three primary patterns, a single sustainable nutrition anchor (we change one thing, not seven), and a weekly check-in that takes ten minutes. We measure the right four numbers and ignore the rest. By week six you’ll know whether the work is going to take. By week eight you’ll be choosing to run it again — that repeat is where the actual transformation lives.

The Build is The Foundation × 2 with a fresh block layered on top. This is the program for the client who has audited their week, finished a starter, and is ready to see the photograph change.

Round two of your starter ratchets the loads, swaps one accessory lift, and fixes one non-training default — usually sleep window or step floor. Round three adds a hypertrophy and conditioning layer specific to the body composition outcomes you actually want. We measure waist, working strength on three lifts, resting heart rate, and bedtime. That’s it. Numbers that move when the work works.

Twelve weeks of disciplined repetition with a coach who is writing the next page the night before based on how this week actually went. The Build is where the “down 14 pounds, pants loose for the first time since college, energy left at 8pm” conversations come from.

Inner Circle is the long game. A capped roster of one-on-one clients I work with on an ongoing basis. This is for the person who knows themselves well enough to want a coach as a permanent fixture, not a 12-week intervention.

Programming is fully bespoke and re-written each week. You get unlimited text access during business hours, a standing weekly call, full nutrition planning if you want it, and quarterly recalibration sessions where we re-audit your life and pick the next 90-day target on purpose.

I keep this roster small because the offering only works if I have room to actually pay attention. It runs on referral and waitlist. If it sounds like the right fit, the first move is a real conversation, not a checkout button.

A small group training option for clients who want the room and the corner-time of a 1:1 with the cost-share of a group. Capped at three people per session. Programmed as a single block — everyone running the same eight-week repeat together with individual load assignments.

Best for friends or couples who want to train together without doing the half-paid-attention class workout that ages everyone’s knees. Same Foundation method. Same hand-written page. Three bars instead of one.

For clients outside of Lubbock or with home setups. You get the same hand-written weekly programming, the same weekly check-in, and video review of your three primary lifts every two weeks. Same Foundation backbone, delivered to wherever you’re training.

Online coaching pairs naturally with a Foundation or Build block — the structure of the eight-week repeat translates cleanly to remote delivery. We use plain tools: a private channel, a notebook scan of each week’s page, and short video reviews. No bloated app required.

Layered into any program. Nutrition Planning is not a meal plan you can’t follow and a macro calculator you’ll abandon by week three. It is a sequenced set of small, sustainable anchors introduced one at a time as the training stabilizes.

We start with a single protein anchor at one meal. Then a step floor. Then a sleep window. Then a fiber and water minimum. Each anchor stays in place for at least two weeks before the next one is added. The result is a way of eating that you can actually run for a decade, not a sprint that wrecks in a fortnight.

If you’d like to do the math yourself first, the on-site calculator at /foundation-fitness-coaching/nutrition gives you the starting numbers.