STRENGTH Coaching Program
With my online strength programs, I help busy professionals, police, and military build their ideal body and reach their highest levels of strength for personal and professional life.
Regardless of your specific goal, I can create an online strength training program to fit your needs. The weight training workout plans are ideal for everyone, including men, women, runners, athletes, beginners, and the average Joe or Jane. These programs are customized to your training location and you can complete workouts at any time, meaning you can complete the workouts at home, at the gym, or at any location, day or night. I work with clients in the USA, Australia, India, and many other countries. Your location does not matter; I can help you reach your strength training goals.
As your online strength coach, I will design a resistance training program that is custom built to your needs as well as goals, and help you implement the strength training program.
Each week you complete the week of workouts and track in your personalized dashboard. I will review your strength training results, make adjustments, and provide any additional recommendations. Additionally, if you submit videos of you completing exercises, I will analyze your form and offer recommendations for improvement. On top of that, I am always available for support via messages and email.
What you get
An easy to follow program that will help improve your strength and physique
Anytime access to your trainer via messages
Demo videos of all exercises including commentary and text
Regular review of your progress and program with modifications & feedback to keep you progressing
Calorie & macronutrient targets that will support your strength & appearance goals
Regular nutrition feedback & modification of nutrient targets
Workout & body stat tracking & charting to help you easily see progress
Exercise form feedback to help you perform movements correctly
All your workouts & other reminders on an easy to use digital calendar
Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of the training app
Email and/or push notifications for workouts & other tasks
What you can expect from the Online Strength Coaching Program
After you pay for the online training program, you will receive a confirmation from PayPal. Once we receive confirmation of payment, we will send a setup link for the app and the intake documents. To view more information about the app and forms you will need to fill out, click below.
Once you are set-up for the app and documents are complete, we will review and ask additional questions as needed.
Based on the information provided in your intake forms and through our communications with you, I create an online strength program customized to you, that:
Is custom built to fit with your schedule
Focuses on exercises appropriate for your goals and interests
Follows principles of exercise programming
12 WEEKS LONG AND PLANNED FOR YOUR CALENDAR
Includes all sets, reps, etc.
I input the weight training plan into your app account. You view the various workouts in the app, under your strength training plan page or via the interactive calendar. Every exercise includes a video instructional, and each workout includes a text explanation for how to track, how long to rest, how to safely perform workouts, etc.
You complete weight training workouts or other tasks, such as body stat tracking, during the week using the app. I review daily and provide feedback or modify the strength training program as needed. The process continues like this for the duration of your time working with me.
You will receive regular communication from me during the week and can send me a message at any time.
All online resistance training programs are ongoing and broken into training cycles of 12 weeks (three months) in length. You can pay for one, six, or 12-months. All payment options are recurring until canceled. You can cancel at any time.
Strength Training: The Benefits
So you’re thinking about strength training.
Every year, millions of people make a commitment to pursue a new fitness regimen.
Some people are interested in weight loss.
Some people are more interested in flexibility.
But for some people, strength is the goal.
Within that category, there are many possible things you may want to get out of the experience. Maybe strength is your true objective, and you’re only interested in being able to lift more weight. Maybe you’re interested in building muscle and becoming more massive. Or maybe you just like the idea of challenging yourself and gradually getting better.
Whatever the case, there are many good reasons to get involved in strength training because there are many benefits.
With me as your coach, and with enough time and commitment on your side, you can see the following benefits and more:
Power and ability
Image and attractiveness
Confidence and self-esteem
Discipline and focus
Bonding and social benefits
For some people, weightlifting is about reducing pain or reducing your susceptibility to chronic pain. Having a stronger, more muscular back, for example, could lower your risk of experiencing back pain both now and in the future.
These are just some of the incredible benefits you’ll get by pursuing a new strength training regimen.
Barbells vs. Dumbbells vs. Machine Workouts
When you picture someone’s strength training, what is it that you see in your mind’s eye?
Do you see someone deadlifting a 400-pound barbell?
Do you see someone bicep curling with a dumbbell?
Do you see someone pulling a resistance band that’s wedged in a door frame?
What about someone rowing on the machine?
The truth is, all of these things are accurate representations of strength training, or resistance training.
As long as you’re practicing proper form, you can use a wide variety of different types of equipment to exercise. In fact, there are many benefits of using different types of equipment and different exercises as part of your overall regimen.
Not only will this make your routine fresher and more interesting, allowing you to stay motivated for longer, but it will also work out different muscle groups in your body and help you gain strength faster.
That said, there are some advantages and disadvantages to each type of equipment you consider.
No matter what, your main goal is going to be engaging in tough resistance exercises. Your goal is to challenge yourself with high-intensity exercises and a low number of repetitions, focusing on major muscle groups in your body.
Barbells can be advantageous because they allow you to lift more weight at once. They’re also a kind of free weight, meaning you’ll have to engage your stabilizer muscles in order to lift them. If you’re planning on setting new weightlifting records, or if you want to be a serious bodybuilder, barbells are a practical must.
Dumbbells offer some of the same advantages as barbells. However, they tend to be smaller and more portable. You won’t lift as much weight with a set of dumbbells as you can with a barbell, but you’ll also engage more of your stabilizer muscles in the process.
Machines can also be valuable, especially for newcomers. Machines have a fixed range of movement, which can be a disadvantage if you’re trying to fully develop your complex muscle groups; but this also means it’s extremely difficult to deviate from proper form, so long as you’re using the machine properly.
As for resistance bands, the main disadvantage is that they don’t offer as much resistance or weight as the other options. However, they remain excellent options for people who are just starting out with strength training and people in physical therapy.
There’s one more important secret that you need to know in this area.
The exact way you work out doesn’t really matter that much.
What’s important is that you work out consistently, and in ways that allow you to achieve your goals.
Is Cardio Good for Strength Training?
What about cardio?
Cardio is one of the most popular forms of exercise, in part because it can be done on a treadmill, on a peloton, on a bike, or just outside moving around your block.
But is it any good for strength training?
The answer is more complex than you might think.
Generally speaking, doctors, personal trainers, and other fitness experts strictly divide exercise into two categories: cardio exercise and resistance training. Because of this, it’s tempting to think that cardio has nothing to do with strength.
There is some truth to this.
Cardiovascular exercise is great for improving your heart health, boosting your lung capacity, and burning calories. That last part is important. Remember, you need to have a caloric surplus if you’re going to build muscle (and therefore build strength). If you burn too many calories while engaging in cardio, you’re not going to make the strength gains you want.
However, cardio does have a place in a strength training regimen.
For starters, cardio can be a great way to build muscle initially, especially if you’re starting a strength training regimen with zero prior experience. Going for a one-mile run, after being sedentary for many years, will likely exhaust your legs. Going for that same mile run every other day for a few weeks should result in a noticeable increase in your leg muscle mass.
Cardio is also fantastic as a warmup or cool down exercise. Depending on the muscle group you’re targeting for the day, going for a brief run, practicing a light swim, or rowing on a machine could all be valuable and warming up your muscle groups and reducing your risk of injury.
Besides that, you should understand that strength training and cardio training each have advantages and disadvantages. Both are good for your health in very different ways.
Because of that, it’s important to practice both resistance training and cardio training.
Motivation to Get Your Beachbody
One of the biggest challenges that people face when trying to build strength and muscle is staying motivated.
This is completely understandable.
Human beings are naturally predisposed to be, for lack of a better word, lazy.
For much of our evolutionary history, food calories were hard to come by. That meant that we had to expend as little energy as possible and conserve what little energy we could consume.
That’s a fancy way of saying we all like to sit on the couch instead of getting up and moving around.
We are also creatures of habit, so it’s incredibly difficult to start new routines from the ground up.
Accordingly, if you’re going to be successful while strength training, you need to have ample motivation.
There’s a lot you can do on your own with this.
Some people like to stay motivated by having an inspiration board, or something similar, where they can look at people who have been successful with personal fitness and admire their results. This can serve as fantastic motivation on days when you don’t really feel like going to the gym.
Some people motivate themselves by rewarding themselves for good behavior. For example, if you work out every day for a week, you might treat yourself to a small indulgence on the weekend.
Others motivate themselves in social ways, going to the gym with friends or family members to make sure they always have a reason to go or sharing their goals online so their social contacts can help them stay accountable to those goals.
I may be biased, but I truly feel like one of the best ways to stay motivated is to hire a personal trainer like me.
Your personal trainer will work with you to put together a strength training regimen that you actually like and that actually excites you, so you’re much more motivated to go through your exercises.
Your personal trainer will coach you and inspire you to test your limits.
Your personal trainer will compliment, reassure, and support you when you set a new personal record or when you accomplish something extraordinary.
Your personal trainer will also be there on your toughest days, helping you overcome the little voice in your head that tells you that you should skip your workout.
Staying Safe While Working Out
On the topic of strength training, most people focus on lifting as much as possible, and doing that as frequently as possible.
This is certainly an important consideration, but it’s also important to stay safe.
In fact, safety should be your highest priority. You may push yourself to set a new personal best while squatting or bench pressing, but if you don’t do it with safety in mind, you could end up permanently injuring yourself and compromising your ability to lift in the future.
There are two people you need to listen to before, during, and after strength training:
Always talk with your doctor before starting any new exercise regimen. You’ve likely heard this a thousand times, but that doesn’t make it any less important. Your doctor will be able to help you determine if it is safe for you to work out, and what types of exercises are best for you.
Most people benefit by hiring an instructor or personal trainer as well. Your personal trainer will work with you to make sure you’re doing the right exercises in the right way, with the right form and the right equipment. After some initial education and training, you may be in a position to safely monitor your own workouts, but this initial instruction is indispensable.
Beyond that, you’ll need to consider safety in a variety of contexts, including:
What equipment are you using and how are you using it? The heavier the weight you’re lifting, the more you’re going to need to think about safety; it’s hard to hurt yourself while using an entry-level resistance band, but it’s quite easy to hurt yourself if you’re lifting a 300-pound barbell.
One of the most important ways to stay safe while exercising is utilizing the proper form. Exercises must be completed in a specific way, with a specific posture. Otherwise, you run the risk of straining a vulnerable area. For example, if you deadlift improperly, you could end up excessively straining your back, resulting in a serious injury that could have lifelong consequences. It’s much better to adhere to proper form than to try to cheat your way to a higher level of weight.
The intensity Factors
If you want to build strength, you have to push yourself. It’s a prerequisite. That means lifting more weight than you lifted last session or squeezing out an extra repetition or two at the end of your set. However, pushing the intensity too much or too quickly can also be dangerous. It’s important to know your own limitations and push them without straining yourself too much.
The more knowledge you have on proper form, proper exercises, and the most common injuries sustained by weight lifters, the better you can guard yourself and reduce your risk of injury. This is why it’s so important to work with a personal trainer and do your own research, so you can boost your knowledge in multiple ways simultaneously.
Warmups and Cooldowns
Warmups and cool downs are essential for making sure your body is acclimated to its next activity. Warming up is a way of preparing your muscles for a harder workout to come, and ensuring that they’re prepared for the resistance they’re about to meet. Otherwise, if you work out cold, you could end up seriously hurting yourself.
Food, Rest, Meditation, and More
There’s a lot more to building strength and building muscle than just working out.
For example, you also need to think about nutrition.
Your body builds muscle and strength by repairing torn muscle tissues.
However, it can only do this if it has access to adequate amounts of protein and a caloric surplus.
That means you need to eat enough food to give your body a surplus of energy and make sure you’re getting enough protein. It’s also important to get plenty of carbohydrates and fats, and ensure you’re meeting your micro nutritional needs as well.
You also need to think about rest – and in multiple ways.
If you work out a muscle group of your body too much or too frequently, you’re going to end up overtraining, which means you could hurt yourself or stagnate.
That’s why it’s important to take rest days after heavy workouts.
You also need to make sure you’re getting plenty of sleep. Sleep is a critical opportunity for your body to recover and build muscle; if you’re not getting enough sleep, you’re not going to see results.
Many weightlifters also find meditation to be extremely valuable.
With proper meditation, you can relieve stress, remain focused on your objectives, and summon enough willpower to get through even your toughest sets.
As an added bonus, meditation is excellent for improving your mental health.
We’re only scratching the surface here, so if you want to get the most out of your workouts, it’s a good idea to work with a personal trainer, do your research, and keep advancing your own knowledge and familiarity.
What About the Cost?
So what about the cost?
You’ve already seen my pricing (and if not, you can find it in the PLANS section).
You’ll also need to think about:
Most people try to make the equipment question as simple as possible, by purchasing a gym membership and relying on gym equipment. But you can also buy most of the equipment you need relatively inexpensively, such as a set of dumbbells and a simple bench. Resistance bands are also a great way to get started.
You don’t need fancy attire or expensive clothes to work out successfully. All you need are some clothes that allow you to move and sweat freely – and a good set of shoes to help you remain stable.
As we’ve already covered, what you eat is very important. You need to make sure you’re getting enough calories and enough protein to build muscle, which in turn, will increase your strength. Healthy, nutritious food can be expensive, especially if you’re eating it every day.
Is it really worth the cost?
That depends on you.
Some people don’t care much about their own health. They also don’t care much about their safety or their confidence.
If you’re truly serious about building muscle, losing fat, looking and feeling better, and setting yourself up for a healthier future, almost any cost within your budget should be worth it.
If your budget is excessively tight and you’re finding it difficult to put together the money for everything you think you need, remember, there are always inexpensive alternatives. Working out at home, instead of a gym, shopping at a discount food store, and finding clothing at a thrift store can all help you reduce initial expenses.
In fact, you can get started with introductory strength training for free – or nearly so.
What you get with the app
The training app I use is a super useful tool that will save you time and effort. With it, you can track your workout schedule on your customized calendar, view the exercise library, assess progress through helpful charts, and connect with me quickly and easily.
Works on iOS and Android devices as well as all desktop, laptop, and tablet computers
Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of our app
Personalized workout calendar-all your workouts and other reminders on an easy to use digital calendar
Workout tracking-see your workout progress, stats for specific exercises, and more
Body stat tracking-track and view changes in your weight, fat, body composition, and other numbers
Nutrition tracking-connect your MyFitnessPal account and view your food tracking alongside your workout tracking
24/7 access to us via the app message system-send us a message at any time
Access to video library-hundreds of videos illustrating proper exercise form
6 Months $1650
12 Months $2700
Payments are recurring until canceled. You can cancel at any time. To review our intake documents which include our terms of service, click on the below button.
Once you submit payment, you will receive a verification from PayPal noting that you paid for the program. Within 24 hours, excluding weekends, I will follow-up with you to begin the program.
“I have been working with Nathan for close to a year now, at first my goal was very specific. However Nathan showed me through nutrition and proper workouts my goals could be so much more. He has always been supportive and personalized my workouts for my goals. I have never felt that I am just a number. I love the progress shots as it shows just how much improvement I am making. As the workouts change regularly it is easy to keep motivated, especially with Nathan checking in regularly to make sure I’m still on track.”
– Heather F
“I like the follow-up, the feedback, and the involvement. Even though everything is done online, you still get the attention and effort of having an in-person trainer. The workouts are tailored very well to your personal goals and current level to help you see the most results immediately as well as long-term.”
“Working with Nathan has allowed me to create structure and accountability around my workout regimen. As a busy father of three active kids the virtual training platform Nathan uses allows me the flexibility to schedule training around my ever-changing list of commitments. Even though I am based out of California, the level of feedback provided and the responsiveness to my questions makes me feel like Nathan is just around the corner. This is a great service and a great value.”
– Nate O
“I have worked out for years in fitness clubs, with fitness DVDs, on my own…I finally decided to try working with Nathan. He is very diligent with communication and works to find a plan that works for you, modifying due to time constraints, interest, injury, illness…in 12 weeks my body fat dropped 8%, and my lean muscle mass increased 9lbs. I am very happy with my progress with Nathan’s program.“
– Debbie S