Mediterranean
Olive oil, fish, legumes, whole grains, and vegetables. Great for heart health, steady energy, and long-term adherence without feeling restricted.
Education Panel
Learn The Why
Coaching should leave you smarter than it found you. Swipe through each panel below — diet styles, supplements, and lifting technique explained the way I teach clients.
01
Nutrition
Food is the fuel and the framework. You get macro and calorie targets built from your body weight, activity, and goal—then adjusted weekly from real check-in data instead of guesswork.
- Calorie and macro targets set for fat loss, maintenance, or lean gaining.
- How to track accurately, read labels, and eyeball portions when you can't weigh food.
- Protein timing, fiber, hydration, and micronutrients that actually move the needle.
- Flexible eating that fits restaurants, travel, and family meals—no crash diets.
- Weekly adjustments based on weight trend, measurements, and performance.
Diet Styles We Can Run
High Protein
0.8–1g of protein per pound of bodyweight. The single biggest lever for keeping muscle in a deficit and building it in a surplus.
Flexible / IIFYM
Hit your macros, choose your foods. 80% whole foods, 20% whatever you enjoy—this is the default for most clients.
Low Carb / Keto
Works well for appetite control in some people. We use it when it fits your preference, not because carbs are the enemy.
Intermittent Fasting
An eating window is a tool for calorie control, not magic. Useful if you'd rather eat two big meals than six small ones.
Carb Cycling
Higher carbs on hard training days, lower on rest days. Best for advanced clients chasing body composition and performance together.
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02
Supplementation
Supplements are the last 5%, not the first. From years working in the vitamin industry, I teach you what's backed by evidence, what's optional, and what's a waste of money.
- Foundations first: protein, creatine monohydrate, vitamin D, and omega-3s.
- Caffeine and pre-workout used strategically—dosing, timing, and tolerance.
- Electrolytes, magnesium, and sleep support for recovery quality.
- How to read a label, spot proprietary blends, and check third-party testing.
- What to skip: fat burners, testosterone boosters, and hype ingredients.
Supplements Worth Knowing
Creatine Monohydrate
5g daily, any time of day. The most researched supplement in existence—more strength, more reps, better recovery. No loading phase needed.
Whey / Casein Protein
A convenient way to hit your protein target, not a magic powder. Whey post-workout, casein before bed if you're chasing satiety.
Caffeine
3–6mg per kg bodyweight, 30–45 min pre-training. Cycle it so 200mg still works in month three. Cut it 8 hours before bed.
Vitamin D3 + K2
Most people training indoors are low. Supports bone density, hormone health, immunity, and mood through winter.
Omega-3 (EPA/DHA)
2–3g combined daily. Joint comfort, recovery, and cardiovascular health—especially if you don't eat fatty fish twice a week.
Magnesium Glycinate
200–400mg in the evening. Helps sleep quality, cramping, and nervous-system recovery from heavy training blocks.
Fat Burners & Boosters
Overpriced caffeine and proprietary blends. Nothing here beats a calorie deficit, sleep, and consistent training.
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03
Form & Technique
Perfect reps build muscle and protect joints. You send video clips, I break them down frame by frame and give you cues you can feel on the next set.
- Video form review on your main lifts with written and voice feedback.
- Bracing, breathing, and setup for squat, hinge, press, and pull patterns.
- Tempo, range of motion, and mind-muscle connection for real hypertrophy.
- Joint-friendly substitutions when something hurts or equipment is missing.
- Progressive overload done safely—when to add load, reps, or control.
Movement Breakdowns
Back Squat
Brace like you're about to be punched, screw your feet into the floor, and sit between your hips. Knees track over toes—not caving in.
Deadlift
Bar over midfoot, lats packed, hips and shoulders rise together. The bar drags the legs; the spine never rounds under load.
Bench Press
Shoulder blades pinned and down, slight arch, elbows around 45°. Touch the same spot every rep and press in a shallow arc.
Overhead Press
Glutes and abs tight so the ribs stay down. Move your head back, press up, then finish with biceps by the ears.
Row & Pull-Up
Start with shoulder blades, finish with elbows. Control the negative for three seconds—that's where the back growth lives.
Tempo & ROM
Full range beats heavy partials for hypertrophy. 2–3s down, no bounce, and a real stretch under load at the bottom.
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“The mind is the limit. As long as the mind can envision it, you can do it.”