Services — Signal & Operator

Signal is the 12-week online build. It's the program I wish someone had handed me at 18, before I tried to figure all of this out on my own. The first four weeks we don't add load — we unbreak the chain. You learn the four protein anchors, you protect the three sessions, and you stop renegotiating with yourself at 5:45 a.m. By week five, the program escalates. We add weight, we add intent, we start tracking lifts week-over-week. By week eight, your clothes fit differently. By week twelve, you don't need me to text you to start the workout — you text me when you finish it. Signal is for people who have started over five times and are tired of being the person who starts over. We use the Mifflin-St Jeor equation to dial calories, four anchors to dial protein, and a strength-bias hypertrophy split to dial the work. It's boring on paper. It's life-changing in practice. If you're on the fence between Signal and Operator, start with Signal. If you finish strong, Operator opens for you at month four.

Apply for Signal

Operator is the 6-month elite track. It's for people who already know Signal isn't enough — busy parents finally taking themselves seriously, healthcare workers in their thirties and forties rebuilding after a season of putting everyone else first, recovering athletes who want a second chapter that's stronger than the first. Operator is fully custom from day one: programming is built around your schedule, equipment, history, and joints. We do biweekly video calls and unlimited text. We adjust the plan in real time. I'm in your corner Monday through Friday. Operator runs in 6-month blocks because that's the honest timeline for the kind of change clients are usually chasing: a deadlift that doubles, a body that holds a size 8 instead of fighting for one for a weekend, a relationship with the gym that survives a vacation, a sick kid, and a hard week at work. I run this program in cohorts of eight at a time. When it's full, it's full.

Apply for Operator

For Durham locals who want eyes on the bar. I'll meet you at your gym or my training space. Sessions are 60 minutes and built around your specific goals — strength, body comp, sport return, post-pregnancy rebuild, or just learning to lift without hurting yourself. First session is always a movement screen. I'd rather spend 30 minutes watching you squat without weight than rush you into a back squat that wrecks your knees by week four. Available as single sessions or 8/12 session packs. I prioritize clients who can commit to at least one session a week for eight weeks — that's the floor where in-person work actually pays off. If you want one-and-done sessions, I'll politely point you to Signal instead, which gets you more for less money.

Apply for 1-on-1 Personal Training

Small group training, capped at six. Sixty minutes, strength bias with intentional conditioning. I run these because some people don't want a 1:1 spotlight and some people don't want a crowded class — they want six humans, one coach, and a real workout. Programs are written for the group but scaled per person, so a brand-new lifter and a 5-year veteran can train in the same hour and both walk out cooked. Group training is the cheapest in-person work I offer, and it's also where a lot of my Signal grads end up after they finish their 12 weeks and want to keep the in-person rhythm going.

Apply for Group Training

If you don't want full coaching but you want the food piece handled, this is it. You get a custom calorie target (Mifflin-St Jeor + activity multiplier, adjusted for your goal), four daily protein anchors built around your real schedule, a macro split, a hydration target, and a sample day. No tracking every almond. No "clean vs. dirty" food moralizing. No 1,200-calorie misery plans. I don't write meal plans where every meal is grilled chicken — you have a life and you have taste buds. We work with the food you already eat and the kitchen you actually have. One-time build with a 30-day refresh window included.

Apply for Nutrition Planning

Sport-specific work for high school athletes, college walk-ons, and recreational adult athletes returning after a layoff. I'm a former athlete myself — I lost everything when I left high school, and the trainers I needed weren't there. I am that trainer now. We work off-season strength, in-season maintenance, return-to-play after injury, and the part nobody else writes about: the head game of being an athlete who is also a student, a worker, or a parent. Programs include speed and conditioning blocks, lift programming, and recovery protocols. Available as 8 or 16-week blocks.

Apply for Sport-Specific Training

Transformation programs are custom builds for people whose situation doesn't fit cleanly into Signal or Operator. Post-baby rebuild, back-from-injury, "I'm 45 and I've never lifted," "I lost 80 pounds three years ago and I need to keep it," "I'm a former athlete and my joints hate me now." We scope the work on a free call. Programs run in 3, 6, or 8-month windows depending on the goal. Pricing is on application — no public price tags because the scope varies wildly. The only thing I won't do is sell you a 30-day version.

Apply for Transformation Programs

Still not sure?

Apply anyway. We figure it out on the call. If Signal isn't right, I'll tell you. If you need Operator, we'll set it up. I'd rather lose a sale than misplace a client.

Apply for Coaching