Live 1-on-1 video training so busy founders, execs and women 35+ get stronger and feel great for decades. A real coach who keeps you accountable. Never AI.
Live coaching across the US
Joined March 2011
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12+ weeks into Bespoke Fit.
1000+ live 1-on-1 sessions.
100% of members who joined are still training.
Turns out the hard part of fitness was never the workout. It's having someone who notices when you skip one.
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Most people I see with a cranky knee get told to rest until it feels perfect.
They wait. They get weaker. The knee doesn't thank them for it.
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I keep meeting people who crush their step goal and wonder why stairs still feel hard.
Steps are great. They're not a strength program.
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Half the people I talk to have a full lab panel sitting in an app.
Zero idea what to actually change next.
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The weeks people "don't have time to train" are usually the weeks they need it most.
Not for the physique. For the head.
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People who stick with training rarely talk about motivation.
They talk about stairs feeling normal again, and not wanting to lose that.
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Dark by 4:30. Icy sidewalks. Headlamp for anything outside.
The session still happens. Winters disappear if you wait for nice weather.
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Nobody gets in the best shape of their life at 50 by being motivated.
They get there by being a little stubborn for two years.
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Unpopular opinion: most busy people don't need a better workout plan. They need a smaller one.
Two 20-minute sessions you actually do beat the perfect 5-day split you quit in week 3.
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Nobody at the gym is watching you.
They're counting their own reps. Fixing their own form. Hoping nobody is watching them either.
Walk in, do your 3 lifts, walk out. Nobody cares, in the best way.
What almost kept you from starting?
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Women over 50 hear that strength is about looks.
A new BJSM editorial argues strength should be treated as a marker of overall health.
Two free tests tonight:
Stand up from a chair 5 times, arms crossed. Time it.
Get up off the floor without your hands.
How did you do?
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In big reviews of the research, most of the longevity benefit of strength training shows up at about 30 to 60 minutes a week.
You don't need an hour a day. You need a short session that's already on the calendar. It's why we keep ours short and fixed.
Details in the Article.
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Only have 2 hours a week? You've heard Zone 2 is overrated.
It still works. It's just not the best use of 2 hours.
We'd do:
2 strength sessions
1 Norwegian 4x4 (4 min hard, 3 easy, 4 rounds)
Walks for the easy stuff
Your bike hours weren't wasted.
How many hours do you get?
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The bigger the drop, the more it matters what the weight was made of.
In STEP 1, about 39% of what people lost on semaglutide was lean mass. Stronger drugs, bigger stakes.
Our dose: 2 strength sessions a week, last reps hard, protein every meal.
On a GLP-1? Lifting yet?
Retatrutide's results are remarkable, but the bigger the drop, the more it matters what that weight is made of and what happens afterward. These drugs work largely by cutting appetite, and the loss lasts when a person uses that window to lower insulin with fewer refined carbs, eat enough protein and lift, since muscle is what keeps metabolism and glucose control strong when the dose eventually comes down.
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Walk off a bad call.
Walk your 1-on-1s.
Walk 10 minutes after lunch for your blood sugar.
Walk before the board meeting so you're not the most wired person in the room.
Then lift twice a week.
Which call this week could be a walk?
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Women over 40 hear that cardio is for the heart and weights are for looks.
JACC, 117,000 women: lifting 1+ hour a week, plus cardio and under 2 hours of TV a day, went with 40% lower risk of major heart events.
That's two 30-minute sessions.
How much do you lift a week?
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My Halloween rule:
Eat the candy. Don't skip Monday's session.
One night never undid anyone's progress. The week you skip after it does.
What's your rule for the day after?
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Founders in a crunch week think it's 3 workouts or nothing.
New wall-squat study: 4 weeks cut blood pressure nearly 10 points. Cutting to 1 or 2 sessions a week kept about 7 for a month. Zero let it slide back.
Fewer is fine. Zero isn't.
What's your minimum on a crazy week?
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We've run 1,000+ live sessions, and the biggest lesson has nothing to do with exercises.
People keep training when someone notices that they didn't show up.
Everything else we learned is in here.
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If your day is back-to-back calls, you already have the timer.
Every time a meeting ends, stand up before the next one starts: 10 squats, or 2 minutes on the stairs.
Snacks are the floor, not the plan. The plan is still 2 real strength sessions a week.
What do you do between calls?
Doing "exercise snacks" every 45-60 minutes beats a single 30-minute walk for lowering blood glucose after a meal.
Even when total activity time is the same, distributing it throughout the day makes a difference.
Your muscles help clear glucose from the bloodstream, and repeatedly putting them to work appears to matter. Vigorous exercise is especially good for this.
How often you move deserves attention alongside how much you move, especially for those who work a desk job and sit for most of the day.
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