Monthly plan
The Pride
“Stronger together. Walk it out with the pride.”
A monthly workout plan, a weekly Scripture and mindset reflection, and a community walking it out with you.
$29/month
Who it’s for
Is this you?
- You’re ready for a real plan you can follow at home or in the gym
- You like training on your own but want encouragement and community
- You want faith to be part of your fitness, every week
What you get
A plan, a purpose, a pride
Everything you need to train with direction, without a big price tag.
Monthly workout plan
A new plan each month you can do at home or in the gym, built on the simple basics below.
Weekly Scripture and mindset
A short reflection every week to keep your faith and focus as strong as your training.
Community access
Train alongside others in the Triumphant Transformation community.
Apparel member perks
Member perks on Triumphant Transformation apparel.
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.
Goal-setting worksheets
The same S.M.A.R.T. goal, “Future Me” and “Why I want to change” worksheets our coaching clients use, so you start with a clear target.
Health note: The readiness check helps us decide where you should start. It is not medical advice and does not replace a doctor. Please talk with your doctor before starting any new exercise or nutrition program, especially if you have a health condition, take medicine, are pregnant, or answered “yes” to any readiness question.
Accountability
You won’t walk it alone
- Weekly Scripture and mindset reflection keeps you coming back
- Community: people who notice when you show up
- Your S.M.A.R.T. goal and small weekly actions to check yourself against
- Want one-on-one check-ins? That’s The Lion's Den.
Booking & accountability
What's included: Self-paced + the pride
- BookingOne optional 15-minute welcome call you book yourself.
- RemindersYour booking confirmation puts the call on your calendar. After that, the weekly Scripture and mindset reflection is your weekly nudge.
- Check-insCheck yourself against your S.M.A.R.T. goal with the Daily Snapshot, and lean on the pride. One-on-one weekly check-ins are in The Lion's Den.
How it works
Step by step
Message Chad
Send a DM on Instagram or an email to join The Pride.
Readiness check and goals
Fill out your one-page Lion Profile: the PAR-Q+ readiness check and your S.M.A.R.T. goal.
Train with the pride
Follow your monthly plan, read your weekly reflection and lean on the community.
How we train
Simple, proven basics
No fads, no crash diets. Your plan is built on current guidance from groups like the American College of Sports Medicine and the U.S. Dietary Guidelines. This is general information, not medical advice.
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.
Sources: ACSM resistance training position stand (2026) and pre-participation screening guidance; Physical Activity Guidelines for Americans, 2nd ed.; WHO physical activity guidelines (2020); Dietary Guidelines for Americans 2025–2030; CDC sleep guidance.
Checklist
What’s included
- Monthly workout plan (home or gym)
- Weekly Scripture and mindset reflection
- Community access
- Apparel member perks
- PAR-Q+ health readiness check
- Goal-setting worksheets
- Optional in-person sessions in York, SC (paid separately)
Questions
Good to know
Do I get one-on-one coaching?
Not in The Pride. For a custom plan and a weekly check-in with Chad, choose The Lion's Den.
Can I train at home?
Yes. The plan works at home or in the gym.
Can I add in-person sessions?
Yes. In-person training in York, SC is a separate add-on.
Can I cancel?
Yes. No contracts. Cancel anytime, or pause for injury or deployment by messaging Chad. See membership.
Train. Transform. Triumph.
Join the pride
Send a message on Instagram or email Chad. Tell him your goal and he’ll reply with the next steps.
Already joined? Start your Lion Profile → · Membership & cancel policy