The Lion's Den

A personal welcome from Chad

You get a welcome letter and your starter forms. Chad’s promise: to be your coach, mentor and accountability partner through your whole transformation, and to give you the tools and know-how to build habits you can keep for life.

Your personal questionnaire

This is how we get to know you, not a generic version of you:

• The results you want (fat loss, strength, fitness, flexibility, stress relief and more)
• The areas you most want to focus on
• When you want to get there, and why it matters to you
• How many days a week you can train, and what has held you back
• How important this is to you, on a scale of 1 to 10
• Past injuries, conditions, sleep and stress, so your plan fits your body

Health readiness check

Before we train, you fill out the PAR-Q+, the international standard “am I ready to exercise?” form. It’s mostly yes/no questions about your heart, chest pain, dizziness, joints and medicines.

• All “no” answers: you’re cleared to start, and we build up step by step.
• Any “yes”: a few follow-up questions, and you may be asked to check with your doctor first or start lighter.
• We also ask how active you’ve been the last 3 months, and you tell us any time your health changes.

Coaching history

If you’ve had a coach before, you tell us what worked, what didn’t and what you wish had been different, so we don’t repeat what let you down.

S.M.A.R.T. goal setting

We turn “I want to get in shape” into a clear target: Specific, Measurable, Achievable, Relevant to your why, and Time-bound to match your plan. Then we pick 1 to 3 small weekly actions you control, like “train 3 days” or “protein at every meal.”

Vision and your “why”

Two short worksheets. The Future Me: how you want to look, feel and live. Why I want to change: the reason that keeps you going on hard days. New habits take time, often a couple of months, and a missed day is normal. You just get back up.

A custom training plan

A plan written for you from your questionnaire, readiness check and goals, not a copy-paste program.

Weekly check-in with Chad

Every week, you and Chad review how it went and adjust the plan.

Nutrition tracker

A simple daily log: breakfast, lunch, dinner and snacks, with whether each meal had protein and fruit or vegetables, plus water. Counting calories is optional. We’ll tell you if it helps your goal.

Faith-based accountability and prayer

Encouragement, Scripture and prayer support along the way.

Biweekly review

Every two weeks you fill out a short review and email it before your next session: goals hit, goals still open, what’s next, workouts done, sleep and energy, any new pain, and what’s working or not in our sessions.

Start where you are

Every lion begins as a cub. You start at a level that fits you today, and we add a little more weight, reps or time as you get stronger. That gradual step-up is how strength is built safely.

Strength, twice a week or more

Working all your major muscles at least two days a week, with good effort and good form. Bodyweight, bands, dumbbells or machines all work. Sticking with it matters more than a fancy program.

Move more, little by little

Over time we build toward the national guideline of about 150 minutes a week of moderate activity, like brisk walking. Some is better than none.

Real food, protein at every meal

Protein at each meal, plenty of vegetables and fruit, whole grains, and fewer highly processed snacks, added sugars and sugary drinks.

Water, sleep, recovery

Water or unsweetened drinks through the day, more when you sweat. Aim for 7 or more hours of sleep. Rest days are part of the plan, not a failure.

Listen to your body

Warm up before you train. Stop and tell us right away about chest pain, dizziness, unusual shortness of breath or sharp pain. We will always adjust.