Your plan is devised to ensure you get on stage in the best condition possible. It covers such variables as: overall calories, macronutrients, micronutrient density, fluid needs, nutrient timing, etc, We are not a hardcore believer in the “old school” dieting approach – where basically you rely on 12 foods and restrict yourself in a crazy way.  Yes it works, but we know there are a lot of other dietary strategies that work just as well!  Dietary approaches we have had great success with are anti inflammatory and low excitotoxin (aka clean) include high protein, high carb, low carb, high fat, ketogenic, carb cycling, backloading, refeeds – it just depends on the person! 

Our goal is to work with you to find the strategy that is best for you and your intensity level.  The results you get are always a product of how hard you’re willing to push, communicate and be honest.

You will receive regularly updated training programs that are tailored specifically to the phase you're in and your needs.  Workout programming is one of our favorite things, and writing an effective lifting program, seeing it properly executed and seeing the results that come from it is extremely rewarding.  Pushing limits to take your physique to the next level does come with some risks. We see injuries like tendinitis, sprains, imbalances. Coach Ashely has a Sports Medicine background with physical therapy and she brings an expertise to the table with the programming. Our general training philosophy is to follow a set of workouts for ~8-12 weeks (on average), with metrics in place and clear instructions on how to force progressive overload during that time and keep your body from adapting and getting complacent.  We are hyper focused on functional health of the movements and will provide form assessments and corrections through your programming. 

This is our most important service we offer to athletes. Our Mindset Mental Health Coaching. When most people pause to consider the mental side of bodybuilding, they typically think of the mental toughness. The sport of bodybuilding is a meat grinder with regard to the toll it can take on the competitor’s physical and mental health. A number of factors play into one’s ability to successfully navigate the mindset. We work with you to overcome any mental blocks, mental health concerns so you can have the utmost focus on your prep. Coach B  is our Mental Health Specialist who will do 1:1 CBT work and group work with athletes to ensure their mindset and mental health is being kept in check. This includes - Eating disorders, addictions, body dysmorphia, relationship struggles, perfectionism, anxiety, depression, medical implications and more.  

We know how important community is within this sport and we want to ensure our athletes are fully support.  A strong fitness community can be a great support system when you need a pat on the back or a pep talk. Things will not always go as planned, so it's helpful to have people to turn to in times of need. People in your community can lift you up if you're feeling down and help you identify and solve potential problem areas you may not have seen on your own. All of our athletes are invited to our weekly group coaching call for this purpose. This is free time with people going through the same process as you and another opportunity to chat with the coaches to pick their brain! We will discuss weekly wins, mindset tools, nutrition and training education + any upcoming competitions.