The stuff you actually want to know.

You get a fully personalized training plan built around your body, your schedule, and your goals — not a generic template. Nutrition coaching focuses on sustainable habits that fit your lifestyle, not restrictive dieting.

Each week includes mobility and corrective work to improve how you move and reduce joint stress, along with form review feedback on your training sessions. You'll also have weekly 1:1 accountability check-ins with me, plus access to a tracking app that keeps your workouts, nutrition, and progress all in one place.

And finally, everything is backed by the Core3 approach: if I don't believe the program is the right fit for you during the strategy call, I'll tell you directly and point you in the right direction.

Most programs fail for one of three reasons: they weren't built around the life you actually live, they didn't account for the body you actually have, or they didn't include the accountability you actually need. Apps and templates can't deliver any of those.

Every Core3 plan is built from scratch around your schedule, your injury history, your equipment, and your goals. Mobility and corrective exercise are baked into every week. And the weekly check-in is a real conversation with a real person — me — not an automated email.

By the end of the program, you own the process. You know what to eat, how to train, and what to track. Most clients choose to continue on a lighter ongoing coaching tier for sustained accountability, but you're not required to. Plenty of clients graduate, run their own training for 6–12 months, and check back in when life shifts.

The goal isn't to keep you dependent. The goal is to teach you a system you'll still be using ten years from now.

Most clients start noticing meaningful changes within the first two weeks — better energy, improved sleep, less stiffness, and more consistency with training. Physical changes like strength gains and improved body composition usually become noticeable between weeks four and eight, depending on your starting point and consistency. Many clients feel stronger in the gym within the first month.

But the biggest shift is usually mental: getting out of the cycle of second-guessing workouts and finally having a clear plan that works. For most people, that confidence starts to click around week three.

Whichever you have access to. The plan is built around your equipment. Some clients train at full commercial gyms. Others train in a basement with a power rack, dumbbells, and bands. A few train mostly with bodyweight and adjustable dumbbells. None of it changes the quality of the programming — only the exercise selection.

Most clients train three to four days per week, with sessions ranging from 30 minutes up to 1 hour depending on their schedule and goals.

The program is designed to fit around your life — not the other way around. If you only have 30 minutes, the plan adapts. If you have more time available, we use it intentionally. The goal is consistency and progress, not spending hours in the gym.

Not necessarily. The plan is built around the equipment you actually have. Tell me what you have on the strategy call and the plan respects it.

Both — depending on the program you choose.

The Core3 Program combines weekly in-person 1:1 sessions with ongoing online support between sessions, including check-ins, programming, and form reviews. All in-person sessions take place at our Southlake training facility.

The Core3 Blueprint is a fully online coaching program designed for clients who want expert guidance, structure, and accountability remotely. Online clients receive personalized programming, video form reviews, and regular check-ins without needing to train in person.

The Core3 Long Game can be either in person or online.

It's actually accounted for. Every weekly check-in includes a calendar review for the next seven days. If you have a board meeting, a tournament weekend, or three nights of business dinners coming up, we adjust the volume, intensity, and timing of sessions before the week starts — not after you've already missed two of them.

Yes — and the program is built for it. Hotel-gym workouts, bodyweight days, and travel-week mobility plans are part of the system. The goal is consistency over perfection: a 25-minute hotel session beats skipping the week entirely.

Most self-guided training sessions average 30 to 45 minutes, while in-person 1:1 coaching sessions typically run 60 minutes and include warm-up, mobility work, coaching, and post-session feedback.

The program is flexible based on your schedule, recovery, and training goals. If time is tight, we adapt the session without losing focus on progress.

Yes — it's actually why corrective exercise is built into every program. As a NASM Corrective Exercise Specialist, my approach starts with how your body moves and builds programming around your limitations. Bad shoulder? Old knee surgery? Cranky lower back? That's exactly where we begin, not what we ignore.

The first week of every program is a movement assessment that drives the rest of the plan.

If you're already lifting consistently and feel great, probably not. If you're "kind of working out" and your strength, energy, or composition has slipped, you'll get more out of this than you think. The biggest wins usually come for clients who aren't far gone — just stalled.

No — the entire programming approach is designed to do the opposite. We assess your movement first, identify the patterns that contribute to your pain, and build mobility and corrective work into every session to address them. Most clients report less pain by week 6, not more.

That said: training is not medical care. If you're working through something serious, we coordinate with your physical therapist or physician where appropriate.

Right here, on the strategy call. The first 2–3 weeks of the plan are deliberately approachable — we build movement quality and consistency before we add load or intensity. The biggest mistake people make returning to fitness is trying to start where they left off ten years ago. That's not the plan.

If you're cleared by your doctor or PT to resume strength training, yes. Bring me the post-op restrictions and timeline on the strategy call and I'll build the plan around them. I've worked with clients post-rotator-cuff repair, post-meniscus repair, post-back surgery, and post-shoulder reconstruction.

No. The Core3 nutrition approach is the opposite of restrictive. We build sustainable habits around the food you actually eat, the meals you actually like, and the social life you actually have. No food is off the table. No "cheat days." No guilt cycles.

The goal is a relationship with food that survives travel, holidays, business dinners, and your in-laws' Thanksgiving. Diets fail because they can't survive any of those.

It depends on your goals. For meaningful body composition change, we typically track protein and total calories for at least the first 6–8 weeks — not because tracking is the goal, but because you can't change what you can't see. After that, most clients shift to a habit-based approach with periodic check-ins on portions.

If tracking is a hard no for you, we can build the plan around portion-based habits from day one. It just takes a little longer.

The plan adapts. Vegetarian, pescatarian, gluten-free, lactose-intolerant, low-FODMAP, kosher, halal, religious fasting periods — all of it works inside the framework. Tell me on the strategy call what you can and can't eat and we build from there.

Yes — in a way that doesn't sabotage your goals. We talk through how alcohol fits into your weekly calorie and protein targets, when timing matters most, and what trade-offs to expect. The goal isn't sobriety; the goal is awareness so you can make decisions you actually feel good about.

No. Most clients can make excellent progress with consistent training, quality nutrition, and good recovery habits.

That said, supplements can be helpful in certain situations — especially for convenience, recovery, strength, or filling nutritional gaps. Depending on your goals and lifestyle, I may recommend options such as protein powder, creatine, or other evidence-based supplements that support performance and overall health.

Any recommendations are made to support your results, not because supplements are required to succeed in the program.

Investment depends on which program fits your situation and whether you're training in person, hybrid, or online. We discuss specific pricing on the free strategy call so the recommendation actually matches your goals and timeline. No surprise pricing. No high-pressure pitch. If it's not the right fit, you'll know on the call.

Absolutely. These programs are an investment in your health, time, and lifestyle, so it makes sense to make the decision together.

During the strategy call, we'll talk through your goals, challenges, and which coaching option makes the most sense for you. If it feels like the right fit and you're ready to move forward, we can get started on the call. If you need to talk things over first, that's completely fine too. The goal is to make the right decision — not pressure you into one.

The program is built around accountability on both sides. If you show up consistently, follow the training, and complete the check-ins, you will see progress — and I take that seriously.

If you're not seeing meaningful progress by around week six, we'll adjust your training, nutrition, and recovery strategy together at no extra cost. And if after 12 weeks of consistent effort you still haven't seen the results we're aiming for, we'll have a direct conversation about what's working, what isn't, and the next best path forward for you.

Full terms are outlined in your agreement, but the principle is simple: you commit, and I'm fully invested in your outcome.

Yes. You can choose to either pay in full upfront or split the investment into two payments. We'll go over both options on your strategy call and choose what works best for your situation.

Because each client is committing to a structured 12-week coaching cycle, refunds are not available once the program has started.

In the case of serious medical issues or genuine life emergencies, we can discuss a temporary pause and resume option on a case-by-case basis. The goal is to keep the structure of the program intact while still being reasonable in situations outside your control. Full details are outlined in the program agreement.

That's exactly what the strategy call is for. We talk through your goals, your background, your schedule, and what you've already tried. By the end of the call, you'll have a clear recommendation — or, if neither program fits, an honest answer that says so.

The strategy call is a 30-minute Zoom call. We'll go through where you are now, where you want to get to, and what's been holding you back. I'll also ask about your training history, injuries, schedule, and goals so I can fully understand your situation.

You'll also have time to ask any questions about the coaching, the process, and what working together would look like. If it's a good fit and I believe I can help you, I'll walk you through the best option for your situation and we'll decide next steps together. If it's not the right fit, I'll tell you that as well.

Most clients start within 5–7 days of the strategy call. That window covers the onboarding paperwork, the deeper movement-and-lifestyle assessment, and the first version of your custom plan. If you're in a rush for a specific reason — a wedding, a vacation, a milestone birthday — we can compress that timeline.

No. The plan is built around what you already have access to. If buying a couple of inexpensive items — a band set, a cheap pair of dumbbells, a foam roller — would meaningfully improve your training, I'll tell you what they are and where to get them at the lowest cost. Otherwise, no equipment is required to start.

I cap the active client roster intentionally so the 1:1 coaching standard stays high. Some months have open spots immediately; some months have a short waitlist. The strategy call will tell you exactly when you can start.