Seven doors in.
All of them honest.
I won't quote you a price on a page before I know what you need. Intake calls are free. We'll match the program to the life, not the other way around.
The Foundation
Built for the person walking back into a gym after years — or for the very first time. The Foundation is the on-ramp. Two in-person sessions a week for eight weeks, with one purpose above all others: prove to yourself that you are now a person who trains.
Weeks 1–2 are diagnosis. A full movement screen, breathing assessment, mobility audit, conversation about your week. We do not load you up. We learn what your body actually does before we ask it to do more.
Weeks 3–6 are the build. You'll learn the specific way I want you to squat, hinge, press, pull, and carry. The volume is intentionally light. The reps are intentionally clean. Two lifts you genuinely love get identified and built around.
Weeks 7–8 are the test. We progress load, layer in basic conditioning, and re-test the screen we did on day one. Most clients finish Foundation with measurable mobility gains, a baseline strength number for every major lift, and — for the first time — an actual habit.
The Build
For the client ready to commit to visible change. The Build is twelve weeks of full integration — programming, nutrition, accountability, and the kind of weekly check-ins that catch problems before they become plateaus.
You get three sessions a week with me, written programming for the days we aren't in person, a weekly nutrition target tuned to your goal, and a check-in form every Friday I personally respond to before Monday.
We re-test mobility and strength at the 4-week, 8-week, and 12-week marks. We adjust the program based on what your body is telling us — not based on what a generic template says you should be doing in week 7.
Most Build clients fall into one of three buckets by the end: visible muscle change with bodyweight roughly the same, body-comp change at 8–14 pounds in 90 days, or endurance change you feel the next time you have to keep up with a kid. We talk in week one about which finish line is yours.
Inner Circle
The highest level of access I offer. Inner Circle is for clients who want a coach genuinely on call — not a chatbot, not a portal, not a queue.
Unlimited in-person sessions inside the studio schedule. Same-day text response for programming questions. Programming written specifically for you, refreshed every 3–4 weeks based on what's actually happening in your training and your life.
Inner Circle is capped at a small number of private clients at any one time so I can deliver this level of attention honestly. When it's full, there's a waitlist. There is no exception to the cap.
Best fit: clients with a specific high-stakes goal (a wedding, a competition, a return from injury, a date with summer), who want the closest thing to having me in their pocket without it being a gimmick.
Online Coaching
For clients outside of Des Moines, or anyone whose schedule won't tolerate a regular in-person commitment. Same programming philosophy as Foundation and Build — just delivered through video review, weekly check-ins, and detailed written programming.
You'll record your big lifts on your phone weekly. I review every one of them. You'll get notes within 48 hours on technique, loading, tempo, anything that needs adjustment. Nothing about distance changes the bar on quality.
Includes a monthly 30-minute video call where we sit down face-to-face and talk through the month. This is non-negotiable on my end. Coaching from behind text alone is not coaching.
Nutrition Planning
I am not an RD and I will tell you so on day one. What I am is a coach who has tested every reasonable approach with real clients in real Iowa kitchens — including kitchens with picky kids and 12-hour shifts.
We start with what you actually eat. Not what an app thinks you should. From there we identify the two or three changes that will move the needle for your goal and don't require turning your life upside down. Most clients add one meal, change one timing, and adjust one portion — that's the first month.
If your goal calls for more precision, we layer in tracked macros and weekly weigh-ins. If your goal calls for less precision, we don't. Honest nutrition coaching meets you where you are.
Sports-Specific Training
Coaching built around the specific demands of your sport or activity. Most common with clients who play recreational basketball, golf, softball, soccer with their kids, or anybody returning to a sport after a layoff.
We profile the sport's positions, ranges, and energy systems, then we train them. Power for the rotational athlete. Eccentric strength for the runner. Single-leg control for the soccer parent who keeps tweaking a hamstring chasing the ball into the corner.
Rehabilitation Training
For clients who've finished formal physical therapy and need a careful bridge back to full training. This is my favorite work and I take it the most seriously. We move slow on purpose.
We will not exceed the parameters your PT or physician set. We will communicate with your medical team where helpful. We start with the un-Instagrammable foundational work and we earn every increase in load.
If you came to my page because of the client whose shoulders went from immobile to overhead in 30 days — this is the service.
Not sure which door?
That's what the intake call is for. Tell me what you want. I'll tell you the honest path.