Join The Program

We provide a unique combination of coaching, education and community to help you get into shape on a fast track. You get individual meal plan and workout plans designed for your body and fitness level. You get all the needed training, guidance and support.

We Enable You

The program provides you the necessary resources and guidance to educate and get in shape.

Online Content

Access articles and pre-recorded videos. Learn practical tips and tricks accumulated by our experts over many years.

Online Training

You attend regular online group training sessions to acquire the knowledge you need to optimize your lifestyle.

Community Engagement

Connect with other community members to learn from them, receive support, and share your experiences.

Meal Plan

Your meal plan is built on scientific nutrition principles with precise calculation of your macronutrients for your transformation objectives.

Workout Plan

Based on your fitness level, we define the weekly training program with the exact exercise selection to help you accomplish your goals.

Lifestyle Coaching

Define your new identity, develop a new mindset, and establish daily routines to stay in the best shape of your life.

Templates

Get a template for all the things you need to do: build a meal plan, create a shopping list, create your workout schedule.

Reviews

Regularly connect with your coach to review your progress, answer your questions, and discuss the upcoming program.

Chat Support

When you have a question or are curious about something, simply chat with your coach. The answer is just an instant message away.

You Allocate Time

The program takes 6 months to complete. It will require just a few additional hours per week on the top of what you are already doing today.

  • Workouts: 3 to 5 hours
  • Meal Preparation: 1 to 2 hours
  • Online Training: 1 hour

Follow The Plan

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Setup

Fill out the onboarding questionnaire and provide you the meal and workout plans.

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Apps

Install the recommended smartphone apps and start using them.

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Training

Attend weekly 1-hour online training sessions and read the provided materials.

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Food

Prepare and eat the food based on your individual meal plan.

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Excercise

Complete your weekly workouts designed specifically for your fitness level.

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Support

Stay in touch via chat and periodically review your progress with your coach.

Track Progress

Measure all key data points to be in control of all the moving parts and achieve your goals quickly.

Calories

MyFitnessPal

Workouts

Trainerize

Heart Rate

FitBit

Steps

FitBit

Sleep Phases

FitBit

Sleep Quality

Sleep Cycle

Weight

Withings

Body Fat

BodySpec

Body Size

Trainerize

Three Stages Of Body Transformation  

The cleanse and fat loss stages will get you into the best shape of your life at an optimal speed and the body recomposition stage will help you stay there and improve even further.

Cleanse

The program starts with a 16-days cleanse. The goal is to drop weight accumulated due to unneeded water retention and kick-start metabolism.

Y
ou have a meal plan with specific foods, limited calories and limited water intake. You start your workouts in parallel. Members release on average 14 lbs during this stage.

Fat Loss

The goal of the Fat Loss phase is to reach your optimal body fat ratio while growing the muscle strength.

You have a specific meal plan with a calorie deficit and an optimal water intake. You do your workouts as specified. Members release 10 to 40 lbs during this phase.

Body Recomposition

The goal of the Body Recomposition stage is to increase your fitness level overall while maintaining an optimal body fat ratio.

You have a meal plan with balanced calories and an optimal water intake. Your workout plan has more demanding exercises in the gym given that you are eating more calories. People can maintain the current muscle mass or gain additional lean muscle. This last phase becomes your healthy lifestyle formula for life.

Reach Optimal Body Fat Ratio

The fat loss starts with a 16-days cleanse that helps you release 10 to 20 lbs. The fat loss stage takes 3 to 9 months, releasing 10 to 50 lbs, to reach your optimal body fat ratio of about 10% for men and 15% for women. In body recomposition stage you add lean muscle of up to 5 lbs for men and 3 lbs for women per year.