The Receipts

Real
numbers

No before/after slideshow. No transformation montage. Three honest journals from people who showed up and did the work.

+0.31s

Avg 40-yd improvement, youth athletes, 8 wk block

14 / 64

Bpm resting HR drop, Marcus, 8 wk

9:45

Janelle's new mile time, down from 12:30

100%

Of clients who finished the full 8 weeks asked for round two

Case Studies

Three journals

Client

Dad ✦ Construction worker

Goal

Fit through his clothes. Stop being winded climbing job sites. Catch with his kid.

Week 1
No lifting. Breath drills + ankle mobility. Sent home with 3 things, none of them a workout.
Week 3
First loaded carry. Confessed he'd been holding his breath at work without realizing it.
Week 4
Polo shirt fit. Sent the photo. Cried in his truck. (His words.)
Week 6
Trap bar deadlift 1.5x bw with a steady breath. Big shift.
Week 8
Forty minutes of catch. Kid quit first. Goal achieved.

Client

Teacher ✦ Two kids

Goal

Energy back. Sleep through the night. Run a 10K in spring without dying.

Week 1
Audit week. Found a sleep problem masquerading as a fitness problem. Fixed sleep first.
Week 3
Slept 7+ hours four nights in a row. First time in 4 years.
Week 5
Mile time 11:10. Down from 12:30 baseline. Smiling at finish.
Week 8
9:45 mile. Signed up for the 10K. Said her students noticed the energy.

Client

Varsity WR

Goal

First-step speed. Stronger contact balance. Earn a starting spot.

Week 1
Movement screen flagged hip flexion + single-leg balance. Built the work around those.
Week 3
First-step felt 'different' (his word) at practice. Coach noticed.
Week 5
10-yd split −0.18s, vertical +1.6". Started getting reps with the ones.
Week 6
Earned WR1. Started week 7.