Muscle gain

Increase VO2 max

Increase cardiovascular fitness and can range from wanting to just not get puffed when going up some stairs to running a marathon.

Probably the most common goal. It's also a great goal to have as an entry into fitness. As the main focus is the diet it leaves the training component open to experiment with less pressure.

Weight loss

This could be increasing your flexibility enough to be able to touch your toes all the way to doing the full splits. This also includes increasing flexibility in tight areas for general wellbeing or range of motion for your training.

While it might seem self explanatory it is the most misunderstood goal. We all have a certain amount of muscle we can naturally attain and makes every other fitness goal easier.

Sometime we aren't even sure of our goal or the goal gets so blended in with noise from different places that we lose sight of what we really want. Below are some examples that cover most reasons why we exercise.

Improve mobility

General fitness/Longevity

Strength & conditioning

This is getting in better shape in a specific way to improve performance in sports or meet fitness standards for a certain job

Using the minimum viable dose of training. The aim is to build a combination of muscle mass, strength, endurance, flexibility and cardio fitness while keeping a healthy body composition. This is interchangeable with longevity.

2. make your plan

I make your plan considering any limitations, barriers or preferences you might have. This plan has one focus and that's to get you to your goal.

3. Execute your plan

The journey begins! This is where we implement the plan.

Then using feedback that you provide, I make tweaks to the plan and overtime it becomes fine tuned. This way you can apply the right amount of overload to reach you goal in the safest and most effective way for YOU.

4. reach your goal

You reach your goal! From there you can either set a new goal or learn to maintain what you have achieved.

Fitness isn't everything in life but it's better with some.

Have you wondered why, when you follow a program that you didn’t achieve your goal?

Did it promise all the answers and guaranteed results, perhaps claiming to get you there in some arbitrary timeframe? Was there urgency to sign up, even if it didn’t fully make sense, yet the person selling it sounded confident and knowledgeable? Was it built around a "community" or "family" vibe, touted as "science-based" or "evidence-based," or did someone insist, "It’s all about the journey"?

Unfortunately, many trainers, gyms, and especially influencers don’t actually want you to succeed. Once you reach your goal, you’re less likely to attend their classes, buy their programs, or watch their content—their business relies on your dependence, not your achievement. If you run an experiment enough times, you’ll eventually get a result you want. Some people get rich from a get-rich-quick scheme, and some reach their goals with a prescription. These trainers, influencers, and gyms celebrate these rare successes, showcasing them on websites as "proof" their system works. But these individuals are outliers who likely would have succeeded with any plan.