It's a month-to-month program that guides clients through sustainable changes in their eating and exercise habits with help from me.

Online coaching is, in ways, better than in-person training. Here, it's just you and me working together. I have your best interests at heart and can earn a fair rate for my abilities. There's no gym taking a cut of the $$, or pushing me to push you for 'sales quotas,' and no big company collecting your data. And I don't want to promote products or supplements on social media or plaster my sites with ads.

I've been in fitness training since 2007 and love helping people make changes to their health and fitness. I am not gifted, a super athlete, or some fitness guru. I get a charge from helping people by teaching people how to find what works for them and how to make it stick. 

I have a Bachelor's Degree in Applied Exercise Science with an additional focus on nutrition. Additionally, I am a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. See more on the About page.

Most people aren't successful on their own because of a large amount of misinformation about dieting and the generations of incorrect education about nutrition. I hate seeing people work SO HARD doing the wrong things. It's not fair to you that you've received so much wrong information. Also, dieting on your own does not address the other metabolic factors that could be affecting your health

Getting more fit on your own before you see a personal trainer is like trying to get better at swimming by just spending time in the water before going to an instructor. Sure it's good to learn by personal experience and trial & error, but learning how to do these essential skills from a professional will save you a lot of time and help you get results with less wasted effort.

We will substitute other physical activities that are more comfortable and achieve the same results. If you are unable to be active in any way, it is still possible to lose weight on the program. However, your pace of loss will likely be slower than average.

You will need to make changes — all changes for the better. You will learn the skills and routines that become the foundation for healthier long-term habits. Training with me includes numerous elements to support and solidify these positive changes.

All you need is a way to communicate with me, a device to view your program, and of course, an internet connection.

* Windows or Apple
* Android or iOS
* Desktop or laptop
* Phone or tablet

Clients follow a structured workout plan, engage in regular physical activity, and expected to log their food and make changes.

I accept new clients at any time. No tricks here like false exclusivity, ascension sales methods, or 'fast action bonus.' My coaching rates are the same all year round. No promotional pricing at certain times of the year to prey on temporary motivation.

Fill out a Training Inquiry if you want to start.

I specialize in helping motivated men and women develop life-long habits to regain their health and get in the best shape of their lives—for the rest of their lives.

Typically my clients have more fat to lose than they'd like and also need to gain strength. Many have struggled with weight all their lives.

My online health & fitness coaching is also excellent for people with busy schedules who want personal accountability, a structured nutrition program to follow, and a coach to help keep them consistent and on-track. For busy people, being able to get their workout in on their schedule (rather than a trainer's at the gym) is super beneficial.

The main focus of the program is to teach you to improve your eating and exercise habits systematically. We start with small changes that stick and building success like learning letters before words, and words before sentences.

I help clients build the habits they need to get results that last forever. Nothing sexy but highly effective. I don't have a 'special' diet plan for you or a 'magical' exercise program. You've probably seen most of what I'll do with you. I'll help you make it happen and get the most from your efforts.

If you follow my recommendations and stick with it, then yes, you will get results. I can say that with confidence because I coach you as an individual, figuring out what's best for you; rather than cramming you through a system.

But you have to commit to making changes in your life. It will take time and determination to make it through the difficult work. 

Transforming your body isn't easy, but it is possible. Once you commit to getting in better shape, I'll be with you every step of the way. When life pushes you around, and difficulties come up, I'll help you push back.

Sure, you can try another diet book or read more articles. If you get great results with those tools, I applaud you. And I'm glad to know you're thinking about exercise & nutrition often and gathering info.

The most significant difference is that coaching comes with a real relationship with another human being—especially in the role of a coach or a mentor.

And those articles and books can't know if you're the right person for their recommendations. And if you are, they still can't tell if you're following the recommendations correctly.

Maybe that exercise is right for you, or perhaps not. And maybe you're doing it right, or perhaps not. Working with a coach makes sure that you're doing the right things correctly.

Yes. I've worked with lots of people who are new to exercise and healthy eating. In some ways, you may have an advantage by starting a 'blank slate' and learning the right things first. No un-learning of poor technique--you can learn correct technique right off.

And remember, we were all beginners at some point.

My clients come in all shapes and sizes, are all ages, and come from all different backgrounds.

Some of my clients have years of experience with consistent training and healthy eating. They still get great results coming to me to get more from their efforts or to take things to the next level.

For some of the busiest people, I take care of the nutrition and exercise programming of their life so they can focus on improving other parts of their lives.

Yes, and good to hear you ask that because I also want you to gain muscle. More muscle mass is one of the best things most people can do for their health. I have excellent exercise programming and nutrition guidance for people who want to gain muscle.

Training with me is appropriate for non-insulin-dependent diabetics, with a dietary regimen that will help to stabilize and control blood sugar. I do not recommend Online Training for Type I or insulin-dependent diabetics because I can't monitor your condition during exercise.

For those with an impaired (or removed) thyroid, training with me can still be highly effective as long as your condition is being properly controlled through medication.

Training with me is compatible with most medications, including common drugs for high blood pressure, high cholesterol, and diabetes. As your health improves due to weight loss and increased activity, you may be able to reduce or even eliminate your medications in consultation with your physician.

Training with me is designed to address the causes of high blood pressure, and as such, can be beneficial for those suffering from this condition.

If you've regained weight or failed to reach your goal after gastric bypass, sleeve or lap band surgery, training with me can provide the education and structure to help you achieve and sustain a healthy weight.

Your training will be adjusted, and we will always defer to your doctor's recommendations.

I've had clients in their 50's-60's who have succeeded. We factor in your age and change things just for you to ensure safety.

The hormonal fluctuations during menopause can increase difficulty in achieving goals during training. Nonetheless, you can still achieve meaningful results on training with me – though the pace of loss might be a bit slower.

All guides are immediately accessed once purchased and do not expire. All guides include organized daily workouts as well as repetitions/sets and photos demonstrating each exercise. You also receive links to videos demonstrating proper form for each exercise along with progression videos so you can increase or decrease difficulty.

Each program comes with a PDF guide with step-by-step photos. Each exercise within the library also has a written description explaining the proper technique.

Most information will be delivered by email, with either direct files or links. Be sure to make sure all my messages make it through your Inbox filters. I'll send training and nutrition information on Google Docs and Trainerize.

I highly recommend you always use a Google account for working with me. I use Google systems, and everything works so well together.

All clients receive links to the program guide and all exercise demonstration videos. Level 2 and 3 clients also get a private fitness coaching app to see their program and track stats. 

Learn what each level of coaching includes and review all packages.

My app works on iOs and Android, or you can view it on your desktop/laptop. When I set up your training plan, you'll receive a message to download the app.

On the app, you'll be able to see your training plan, workout guides, exercise demonstration videos, and extensive stat/result tracking for workouts and body measurements.

You and I work together using the app to communicate. So I can adjust your workouts, and you can track your stats and leave notes for me.

The workouts are as hard as you make them. There are levels for each exercise to allow progression. Ultimately the workouts will only get harder and harder. When you're more fit, you will be expected to do more--move faster, further, lift heavier, rest less, etc. But remember, the hard workout hour makes the other 23 hours of the day much better.

Fitness sessions should not hurt. You will experience discomfort, though. The difference between being hurt and being uncomfortable is an important distinction to make. During the workouts, you must do work at a level that causes you to feel discomfort because this means that we are slightly exceeding your body's current capacity. Only by slightly exceeding your current capacity does your body receive a stimulus to improve. So you have to do at least enough to become uncomfortable if you want to send a signal to your body to get better.

Additionally, the discomfort you feel during the time in the workout will be a short and compressed amount of time compared to the all-day discomfort that comes from an injury or your body deteriorating from lack of training. I always try to keep this in mind during my workouts.

Clothing that you wear should be form-fitting and comfortable while allowing full range of motion. Avoid wearing anything too tight because this could cause chafing. Avoid wearing anything too loose as it could impede your movement or get caught in machines or other moving parts. Remember that light-colored clothing will show sweat marks more easily, and that stretchy materials may become more see-through when they stretch.

The training sessions will be individualized for you, so I will meet you right where you're at. Ultimately we want to work up to a routine that has you doing full-body movements with a large range of motion exercises. If you can move your body well, and use your body to move external objects, then you have a pretty high level of physical effectiveness.

If that's too much for you to start with, we will begin with a focus on rejuvenation before durability and then finally strengthening routines.

Each session begins with a prep routine, which focuses on mobilizing major joints and activating essential muscles.

Each session ends with a Post routine, including stretching and joint mobilizations, to ensure a full range of motion and reduced soreness for the next session.

Workouts will consist of exercise movements that are appropriate for you as an individual. This could be anything from bodyweight exercise to machines to free weights, along with variations using dumbbells, kettlebells, barbells, bands, or cable attachments.

The training format will also vary based on your individual needs but could include standard weight training regimens, circuit training, cardiovascular endurance training, or a combination of drills for movement quality, agility, coordination, and integrity.

Considerations and modifications can be made for any schedule, attention span, or other constraints that life places on you. Again, training is individualized to you.

Nope, you don't have to join a gym to be successful with my coaching. All the exercise programs can be performed at home or a gym. I will create a personalized routine for you based on the equipment you have once you complete the Assessment.

We will stick to my Limited Equipment or Home Gym routines, so there will be a little less exercise variety (fair warning).

We can create an equipment-free routine if that's what you need. Alternatively, if you have access to equipment, we can utilize that to add more variety to your routine. In the initial assessment process, I will ask you detailed questions about what equipment you have access to. If you do not have access to any equipment but are considering purchasing some, I can provide recommendations for quality products and save you the time of searching.

If you have access to equipment, I can provide routines using all of these implements

* Bands
* Free weights (dumbbells, kettlebells, etc.)
* Stability balls
* Jump ropes
* Exercise mat
* Therapeutic/mobility tools

Anywhere that is safe, and there is sufficient space. It could be at your home, in your garden, at your place of work, in a public park or wherever you feel comfortable.

Like most things in life, the more you put in, the more you get out. Generally, people are pretty pressed for time nowadays, but keep in mind that your human body is built through evolution over countless generations to be able to move all day. So you are capable of doing a pretty medium effort output for hours upon hours every single day. Millions of people all over the world are doing it today.

Because of how pressed people are for time, most find that doing an intense session multiple times per week enables them to maintain a level of fitness that they're satisfied with.

If you're trying to build your fitness level up, there may be a period where you have to work more often than you will have to once you reach the maintenance level. You won't have to work as hard to maintain your level of fitness as you did to attain that level of fitness.