Find your stage. Follow your phase.
Health and wellness coaching built on the same frameworks NASM-certified trainers use — the Stages of Change model to meet you where you actually are, and the OPT Model to build a training program that fits.
Want the full 5-question version? Build my personalized starter program →
Most programs fail for the same reason.
They start everyone at the same intensity, regardless of where they actually are. Someone who hasn't moved in two years gets the same plan as someone getting back from a layoff. Both quit — not from lack of willpower, but from a program that never matched their stage.
We use two frameworks taught in NASM's (National Academy of Sports Medicine) personal trainer curriculum: the Stages of Change model to identify where you are mentally and behaviorally, and the OPT Model to build the physical program that matches.
- Haven't started yet? The Stages of Change model meets you in Precontemplation or Contemplation — no shame, just a next small step.
- Already moving? The OPT Model places you in the right training phase instead of guessing at intensity.
- Restarting after a break? Both frameworks are built for exactly this — they expect relapse and rebuild from wherever you land.
Which one sounds like you right now?
Tap the stage that fits today — not where you wish you were. This is the Transtheoretical Model NASM trainers use to figure out how to actually talk to a client, not just what exercises to give them.
Once you're moving, train in order.
The Optimum Performance Training (OPT) Model is NASM's evidence-based system for program design — three levels, five phases, each building the foundation for the next. Nobody skips to heavy lifting before their joints can stabilize under load.
Stabilization Endurance
Where every new client starts. Joint stability, posture correction, and control at low-to-moderate intensity — single-leg stands, stability ball work, controlled tempo. This is where Precontemplation and Contemplation stages usually land once they take action.
Strength Endurance
Pairs a strength exercise with a stabilization exercise in the same superset — a barbell squat next to a single-leg squat. Keeps the stability work alive while building real strength.
Hypertrophy
Muscle growth phase — higher volume, shorter rest, intensity around 75–85% of one-rep max. Right for anyone in a general strength-building block, not just bodybuilders.
Maximal Strength
Heavy sets (85–100% 1RM), very low reps, long rest periods. Builds the neural adaptations that let you move real weight — for clients with a solid strength base already.
Power
Pairs a heavy strength move with an explosive power move — plyometrics, medicine ball throws, Olympic lift variations. Rate of force, not just maximum force. Reserved for well-trained, advanced clients.
Most people who work landscaping, driving, or desk jobs spend most of a year living in Phases 1–3 — and that's exactly where they should be. Power is a destination, not a starting line.
What's included.
- Stage assessmentWe start by identifying your Stage of Change — no program before we know where you actually are.
- OPT-phased movement planA training template built for your current phase, progressed only when you're ready for the next one.
- Nutrition floorA protein target, a plate template, and a grocery list — no macro spreadsheets required.
- Weekly check-ins30-minute Zoom sessions to adjust load, food, and sleep for the week ahead.
- Injury respectProgramming that respects landscaping shoulders, driver knees, and desk-worker backs.
Sample goals.
Drop 20 pounds without white-knuckling it. Deadlift bodyweight. Get sleep back to 7 hours. Stop crashing at 3pm. Rebuild after an injury. Model something healthy for the kids at home.
Book a starter session.
Grab a 30-minute Zoom slot. We'll place your Stage of Change, map your OPT phase, and you leave with a real plan — not a generic template.
Frameworks referenced: NASM Optimum Performance Training (OPT) Model and NASM's Stages of Change / Transtheoretical Model, as taught in NASM Certified Personal Trainer curriculum (nasm.org). This program is independently run by Tracy Lowery LLC and is not affiliated with or endorsed by NASM.
Back to all initiatives