Two programs.
One philosophy.
Everything I run is built around the same idea: the plan has to be one you can actually keep. Pick the format that matches your moment.
S/01 · 12-week online build
Signal
Signal is the flagship 12-week build. It's the program for the woman (or man — beginners welcome) who has tried a few times, slid back, and is ready to stop running other people's plans and start running her own. Twelve weeks isn't a sentence to serve. It's the time we need to get the framework installed.
You'll get a custom strength program written for your calendar — usually three full-body sessions a week of 45–55 minutes — plus a personalised nutrition framework built around your actual eating habits, not a meal plan you'll abandon by week three. Weekly written check-ins. Async messaging during the week for the technique question, the travel curveball, the dinner-out you didn't see coming.
By the end of twelve weeks, the goal isn't a finish line. The goal is that the routine is self-sustaining. You leave knowing how to write your own training block, how to flex nutrition around real life, and which two or three behaviours you'll keep non-negotiable for the rest of your life.
- Custom 3-day strength program, rewritten every 4 weeks
- Personalised nutrition framework (macros + sample days, not a rigid meal plan)
- Weekly written check-ins with adjustments
- Unlimited async messaging — typically same-day reply
- Form-check video reviews
- Travel + holiday week protocols built in
S/02 · 6-month elite track
Operator
Operator is the long-form coaching relationship for the client who's already past the basics — who can hold a hinge pattern, who's comfortable adding plates, and who wants to spend the next six months actually getting strong instead of relearning the warm-up.
Six months gives us the room to run real phased programming: an accumulation block to build the engine, an intensification block to push the load, a deload to consolidate, and a peak block aimed at whatever you've decided matters — a number on the bar, a body composition target, a specific race or trip, a confidence threshold. We can chase actual outcomes here, not just "feel better."
This tier includes everything in Signal, plus video calls when needed, deeper periodisation, nutrition phase shifts (cut, maintain, lean gain — whichever serves the goal), and the kind of coach access usually reserved for athletes. It's not for everyone. It's for the woman who's ready to stop dabbling.
- Everything in Signal
- True phased programming across 6 months — accumulation, intensification, deload, peak
- Nutrition phase shifts (cut / maintain / lean gain) aligned with training
- Monthly video call for deep review + recalibration
- Priority messaging — usually within 2 hours
- Mid-program goal reset built in
S/03 · 1-on-1 in Sylvan Lake, AB
Personal Training
If you're local to Sylvan Lake and you'd rather have a coach in the room, in-person 1-on-1 training is available in limited slots. Sessions are 60 minutes and run out of the local Anytime Fitness facility — the same place I train myself.
This isn't a circuit. It's a real training session: a warm-up that primes the day's lifts, the lifts themselves coached with cueing and progressive overload, accessory work to clean up weaknesses, and a finisher when the day calls for it. You'll leave with a clear understanding of why we did what we did and what the homework looks like between sessions.
Best fit: complete beginners who want hands-on coaching to feel safe under a bar, or experienced lifters who want a sharp set of eyes on their technique for a specific block. Most clients eventually graduate to Signal or Operator and keep an occasional in-person session as a tune-up.
- 60-minute 1-on-1 session
- Hands-on cueing + technique coaching
- Personalised between-session homework
- Optional bolt-on with Signal or Operator
- Limited weekly slots — apply for availability
— A note on pricing
Pricing is shared on the application call. Slots are limited and matched to the program that actually fits you, not the other way around.