The Champion’s Protocol · 12 weeks · 1:1

You built the business. Now build the body that keeps up.

Twelve weeks of 1:1 coaching for busy founders and entrepreneurs. Three 30-minute band workouts a week you can do in your kitchen, a hotel room or an Airbnb. No gym. No calorie counting. One coach who checks on you every week.

Book a clarity call ↗Start with the free body assessment

Sound familiar?

“I used to be in shape. Then the business happened.”

“I don’t have time to get to a gym, let alone spend an hour there.”
“Every time I travel, my routine dies and I start over from zero.”
“I’ve tried tracking calories. I quit after a week every time.”
“I’m successful at work but I don’t like what I see in the mirror.”
“I start strong every January and I’m done by February.”
“I got hurt and never really came back from it.”

You don’t need more discipline. You run a company; you have plenty. You need a plan that was built for your calendar instead of a gym’s.

The Champion Method

Four things. Done every week.

Identity first

Week one is twenty minutes of honest questions. Who are you becoming, and why. Once that is written down, motivation stops being the thing you wait for.

Three band workouts a week

Workouts A, B and C. Thirty minutes each, never two days in a row, every movement on video. Three phases across the twelve weeks: Stamina, Strength, Speed. A set of bands fits in a carry-on.

10,000 steps a day

Walk after meals. Take the call on foot. Steps are the quiet engine of fat loss and the easiest habit you will ever keep.

Protein, not a diet

Your bodyweight in grams of protein, whole food, eat to your full. No calorie counting, no meal plan, no food you hate.

Proof

Damen. Teacher, 9 to 5, no gym.

Damen taught eighth-grade science and had spent years in the gym five or six days a week without the body he wanted. From May to September 2023 he trained three times a week at home with bands, walked daily and never tracked a calorie. He finished with visible abs and took weekends off to go camping.

One client, one result. Your starting point sets your pace, and nobody is promised abs.

And Gabriel

Since 2022 I have trained only at home or on the road. After a broken shoulder and surgery, bands were how I rebuilt. I bench 225 for ten today and have not held a gym membership in four years. I wrote the full story here.

What’s inside

Train · Fuel · Recover

Twelve weeks, one coach.

Built for you if

You run a business, a team or a classroom and your calendar is full
You travel or work long hours and every program so far died on the road
You want to be lean and strong without a gym or a diet taking over your life
You are open to faith being part of how you are coached

What you get

Onboarding call: your body assessment numbers, goals, schedule and a written 12-week plan
Band workouts A, B and C for your level, rewritten at each phase
Twelve weekly 1:1 check-ins, 30 minutes on Zoom
Protein and water targets, adjusted every week
Text access Monday to Friday
A band set shipped in week one
Charge, our Creatine + Electrolyte, for all twelve weeks
Week 12 reassessment and your next-cycle plan
A seat in the Champion’s Circle after you finish

Book a clarity call ↗

How it works

From first call to habits that hold.

Clarity call

Fifteen minutes. Where you are, what you carry, what you want. If the Protocol is not the right fit I will tell you.

Onboarding week

Assessment, identity work, your bands arrive, your plan is written.

Twelve weeks

Three sessions a week, one check-in a week. We adjust as life happens and never let a bad week become a bad month.

Reassess

Photos, numbers, the next cycle, and a community to keep walking with.

Questions

Before you book.

How much does it cost?+

We talk about it on the clarity call, after I know your starting point and whether I can help. I take ten clients at a time, so the call is also where I decide if there is a spot.

Do I need a gym?+

No. Everything is done with a set of resistance bands and a door. If you have a gym and want to use it, we build that in.

I travel every other week. Will this survive that?+

It was built for that. The bands go in your bag, the workouts are thirty minutes, and the steps happen in any city.

Is there a guarantee?+

Do the twelve check-ins and the three sessions a week. If your numbers have not moved by week twelve, I keep coaching you, free, until they do.

Do I have to be a Christian?+

No. Faith is the backbone of how I coach, not a gate. Scripture and prayer are part of the week if you want them, and simply quiet and early nights if you don’t.

What about the supplement?+

Charge is included for the twelve weeks. It is 5 g of creatine and real electrolytes, no caffeine, no sugar. It helps. It is not the plan.

Ten clients at a time

Start with one conversation.

Book a clarity call ↗

Not ready to talk? Take the free body assessment and see your numbers first.