HIIT 2 FIT is the personalized, three-sessions-a-week program that has anchored every successful client transformation in this practice. It begins with a one-hour assessment where I map your movement, conditioning baseline, sleep, and food intake. From that data I write you a six-week training block — strength on day one, conditioning intervals on day two, posterior-chain and accessory work on day three.

Sessions run fifty-five minutes. Every session is logged, every set is measured, and every week we look at the numbers together. You will know, in objective terms, whether you are improving — because if I can't show you the change in print, you have a right to ask why you're still paying me.

The program is built around the recovery rule: nothing we do this week should compromise next week. Eighty percent of the volume sits at a pace you could repeat tomorrow. Fifteen percent earns the new ceiling. Five percent is testing. That ratio is the entire reason clients stay for years instead of weeks.

This is the program for the client who already trains, who already has a baseline, and who is bored of doing the same workout for the third year in a row. You are not here to get "in shape" — you are here to add fifty pounds to a deadlift, take two minutes off a 5k, or come back from a sport with the same body you had before kids and a desk job.

We meet twice a week. The work in the gym is dense — compound lifts, sprint-style conditioning, loaded carries, accessory work that targets the weak link in your chain. Between sessions you get a written program for one to two solo days, so you keep the rhythm without overloading.

Twelve-week minimum commitment because nothing meaningful happens in less time, and because the testing block at week twelve is the part that proves it worked. Numbers move or we don't.

Not everyone needs another coach in the gym. Some clients are already training with someone they trust — but the part of the work that lives outside the gym is falling apart. Sleep is poor. Fuel is guessed at. The mental game is on the back foot. That is what this program is for.

We meet once a month for a sixty-minute remote consult. Before each call you fill out a structured self-audit covering sleep, nutrition, soft-tissue work, training stress, and life stress. On the call we read the audit together and I send you a one-page protocol — what to add, what to subtract, what to measure next month.

This is the cheapest version of working with me, and it is also where the largest one-month transformations have come from. Most people are not under-trained. They are under-recovered. Fix that and the body that has been hidden under fatigue suddenly shows up.