MOVE 180

We really appreciate you taking the time to speak with us & give us the opportunity to steer your training and nutrition planning for the near future.

  • We know there’s a lot of info out there and programs to choose from
  • We’re advanced as coaches and athletes because we’ve studied our craft for decades, applied it in our own training  AND in that of many others.
  • In fact, combining traditional strength & conditioning with Gymnastics Strength Training (GST) saved Ash’s life as an athlete (literally – more on that here)
  • Head coach Jason Lapiana has an exceptional story about his merging of exercise physiology, strength & conditioning, and advanced calisthenics.  Check out J here.

The importance of Synergy.

Synergy is the interaction or cooperation of 2+ variables to produce a combined effect.  An effect greater than the sum of each part.  This is why we structured MOVE 180 as a combined strategy integrating:

  • Nutrition – food must be on-point for training to work from a body composition standpoint.  We’ve also found significant correlations between nutrition and training from a recovery and inflammatory standpoint.
  • Strength & Conditioning – you want to lift – better than ever.  We get it, and love it. 
  • Gymnastics Strength Training (which includes calisthenics, mobility, flexibility and the development of skill over time) – without this aspect of training, we’ve learned the HARD way all about pain & injuries!  Trust us.  Just do it.  

We’ve achieved excellent results with students in our training and nutrition programs.  Those who work with us in BOTH are able to cut to the chase and evolve faster because we guide each aspect of these programs with them.  Can you imagine how much longer it may take someone to develop their strength & function  if we have no say in their training?  Or, how challenging it may become for someone to lean out with their training program but we have no clue about their day-to-day nutritional habits?

Please read on for a more profound overview of what the MOVE 180 Project entails.

MOVE 180: A 3-Prong Approach to Optimizing Your You.

  1. Traditional Strength & Conditioning + Calisthenics – based on our interview call with you, and a detailed assessment, we design your initial programming.  In other words, phase 1.  This process will entail custom blends of strength training, mobility, and flexibility work.  The degree of the combination depends on your needs, wants, and what we see in your assessment videos.
  2. Nutrition – many of our students are well-versed in their nutrition, while others aren’t.  Our job is to fine-tune this based on your current health and training goals. In other words, some people ‘know what to do’ but need firm strategies and accountability to do it.  Others aren’t yet aware of the basics (say, the specific roles of amino acids, carbohydrates, and fats in the body).  After auditing what you’re already doing, we map out the education and initial strategies to help you the quickest.  
  3. Mindset – sometimes we get in our way.  Don’t sweat it if this pops up along the way and modifications need to be made!  We got you.  This programming may include changes to training structure while traveling, rest and recovery weeks if required, or modifications to training schedules along the way.  We get it – life happens.  But our job is to help you KNOW you can do it all. 

Program Details.

After you’ve jumped on board, we do a deeper interview call before starting your 8-week journey (9 weeks actually with an overview of our initial approach to make sure you know what you’re doing in the first phase of training.  During this call, we take a comprehensive look at:

  • Your training history, injury history, and perceptions of strengths vs. weaknesses.  What do you want to get out of working with us?
  • Your health history.  
  • Your nutrition history.  What works for you, what doesn’t, your strong points, and well, not-so-strong points.
  • Your schedule.  What can you commit to over the week? How much time can you allocate daily (or weekly) to training?
  • We are well armed to design your assessment videos with all this information.  We upload these into your file inside our app and specifically see your strengths and weak points.  We review these videos and then make initial programming decisions.

Training Programming and Coaching

Custom Programming with extensive support for your relevant areas of training. Plans are gradual and based on your level of experience, current fitness level, and equipment you have access to. Programs are designed around your schedule. Modifications are released in 7-day increments. Changes will be made as needed based on your progress and attained results.

  • Phase 1: Foundations (strength & conditioning with integrated mobility and stretching work) – GPP (General Preparation Phase).
  • Phase 2: Build it up (increases in strength training volume & intensity along with exercise progression.  Mobility and flexibility training will also be increased based on your progress.
  • Phase 3: Finish it (prepare for additional training phases and a more independent training style )

Nutrition Coaching.

Nutrition coaching is based on your goals and the behaviors required to move you forward in reaching and sustaining a high level of functional health.

Habits and lessons potentially explored throughout the first 12-weeks include:

  • Meal Prep and organization around meal planning
  • Developing a ‘Healthy’ Relationship with your Food (modifying the idea of “good vs. bad”)
  • The 10% rule 
  • “Anytime” meals & shakes
  • High-quality proteins with meals & why 
  • High-quality fats with meals & why
  • Getting reconnected with fruits and vegetables (when, and why)
  • Getting smart About carbs (in particular, nutrient timing)
  • Refeeds & ‘diet breaks’
  • Intermittent fasting (IF) when, why, and whether to integrate this.
  • Recording Your Intake 
  • Recording body comp stats above and beyond bodyweight
  • Creating and using a sleep ritual (and why this is imperative to your success)
  • Taking a break and using targeted recovery strategies
  • Supplements – navigating the arena

Throughout the program, your level of nutritional knowledge will change, and thus we will evolve and refine our process accordingly.  

During our weekly 30-45-minute calls, we cover a BUNCH of stuff!  Here’s the general flow:

  1. How is your training going?  General overview first.
  2. How are you doing with nutrition?  
  3. Zoom screen shares with us to review your training videos.  We make decisions about progress during this time.
  4. Review of nutrition tracking & body comp stats.  
  5. Are we on, ahead, or behind targets?  Adjust accordingly.
  6. Trusting Your Choices – every week, we look for you to become more knowledgeable, confident, and able to make decisions on the fly.

Supplemental Resources and Support Materials.

  • Resources provided based on your needs. Potential resources include shopping lists, checklists, cheat sheets, action lists, and educational modules.

Private 1-on-1 Support throughout the program.

  • Weekly 30-45-minute 1-on-1 coaching call to ensure you are set up for a successful start. During the program, you are on track, working through your challenges, and reassessing and refocusing efforts to ensure you stay the course with overall goals constantly in mind.  These calls include live training video review via zoom & screen sharing.  Our students have found video review to be one of the most effective aspects of this program.

Additional Tools and Resources to Help You Succeed

  • Training & Nutrition App tracks and reports your customized workouts and provides direct accountability check-ins with us. 
  • Access your coach 24-7 via our coaching apps & business text line for daily communication, accountability, questions, and support.
  • Advice and guidance on supplements and various health testing.
  • Access to book a 1-on-1 SOS call at any time with us to deal with any challenges.