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12-Week 1:1 Coaching
12-Week 1:1 Coaching
Take Control is the flagship Composed Strength coaching program.
Over 12 weeks, we'll build an individualized system around your physical goals, mindfulness practice, habits, schedule, and real life.
PHASE I — FOUNDATION
PHASE I — FOUNDATION
Weeks 1–4
Understand where you are. Establish your baseline. Build realistic routines. Create consistency.
PHASE II — BUILD
PHASE II — BUILD
Weeks 5–8
Progress your training. Develop your mindfulness practice. Learn to remain composed under pressure.
Build routines that can adapt when life gets difficult.
PHASE III — OWN
PHASE III — OWN
Weeks 9–12
Understand your patterns. Establish personal standards. Learn to make better adjustments independently.
Build a system you can continue beyond coaching.
MORE THAN A WORKOUT PLAN.
MORE THAN A WORKOUT PLAN.
Take Control includes:
Personalized Fitness Programming
Training designed around your goals, experience, equipment, and schedule.
Personalized Mindfulness Practices
Meditation, breathing, and mindfulness practices appropriate to your experience and objectives.
Weekly 1:1 Coaching
A private 30–45 minute coaching session every week.
Weekly Check-Ins
Track what's working, what's getting in the way, and where adjustments need to be made.
The Composure Assessment
Measure progress across Body, Mind, and Discipline throughout the 12 weeks.
Habit & Routine Coaching
Build systems designed to make healthy behavior easier to maintain.
Weekly Composure Challenges
Small practical challenges that bring the principles of Composed Strength into everyday life.
Program Adjustments
Your plan evolves as you do.
Exercise Form Feedback
Submit exercise videos when appropriate for technique feedback.
Between-Session Support
Reasonable messaging access for questions, clarification, and accountability.
Ready to take control?
Take the free composure assessment and we will contact you to set up a free consultation
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