The stuff you actually want to know.

A fully personalized training plan built around your body, your schedule, and your goals. Custom nutrition coaching with sustainable habits, not restrictive diets. Weekly mobility and corrective exercise programming. Form review videos on every uploaded session. Weekly 1:1 accountability check-ins with me — not a chatbot or a template.

You also get a tracking app that holds your workouts, nutrition, and progress in one place, plus the Core3 Guarantee: if I don't think the program is right for you on the strategy call, I'll tell you and refer you to someone who is.

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 feel real differences within the first two weeks — better sleep, better energy, less morning stiffness. Visible body composition changes typically show up between weeks four and eight. Strength gains in the major lifts come faster than that, often within the first month.

The thing nobody talks about is that the biggest changes are mental, not physical: the moment you stop guessing about training and start trusting the plan. That usually clicks 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 spend 30 to 60 minutes per session, four days a week. Sessions are designed around your schedule, not the other way around. If you only have 30 minutes, the plan adapts. If you can give 60, we use the extra time intentionally.

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. In-person sessions happen in the Keller / Southlake corridor and across the DFW Metroplex. Hybrid clients get a mix of in-person sessions plus virtual check-ins and form reviews between visits. Out-of-state clients run fully virtual with weekly Zoom check-ins, video form reviews, and the same 1:1 coaching standard.

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.

Self-led sessions average 45 minutes. In-person 1:1 sessions run 60 minutes including warm-up, mobility, programming, and post-session debrief. We can flex shorter or longer based on what your week looks like.

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 do well on whole food alone. If supplementation makes sense for your specific situation — protein powder for convenience, creatine for strength gains, vitamin D if labs warrant it — we'll talk through it. I won't sell you anything. I don't take affiliate kickbacks. Recommendations are independent.

Investment depends on which program fits your situation and whether you're training in person, hybrid, or virtual. 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.

Of course — and frankly recommended. The strategy call is exactly that: a strategy call. Take the information, talk it over with whoever you need to talk it over with, and circle back when you're ready. You'll never get a "today only" pitch from me.

The Core3 Guarantee covers it. If you do the work — show up to sessions, log the food, complete the check-ins — and you're not seeing meaningful progress by week six, I'll work with you 1:1 to fix it on my time, no extra cost. If we still can't get there, you'll get your money back.

Specific terms are covered in the program agreement, but the principle is simple: if you do your part, I do mine.

Yes. Most clients spread payments across 3 monthly installments to align with their billing cycle. We can talk through what works on the strategy call.

Life happens — relocations, family emergencies, surgeries, and so on. The standard policy is a pro-rated refund minus the work already delivered, and there's flexibility for pause-and-resume in genuine hardship cases. We work it out like adults.

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.

20 minutes, on Zoom or by phone — your call. We talk about three things: where you are now, where you actually want to be, and what's been getting in the way. I'll ask about training history, injuries, schedule, and goals. You can ask me anything you want about the program. No pitch. No pressure. No "today-only" pricing. If it's not the right fit, I'll say so.

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.