Twelve weeks, starting before the year runs out. Your assessment in person in
Port Coquitlam · your training at your own gym.
The offer
Start now and your full evaluation is on me.
Lean & Strong is twelve weeks of training and food written for one person: periodized
blocks, up to six meal plans, an hour on how you already train before a single exercise is
chosen, and me reading your week every week. The assessment is in person in Port Coquitlam;
the training runs at your own gym.
It normally begins with two bioimpedance assessments. Start before the October launch and
you get the Full Evaluation Report instead: body composition,
muscle and metabolism measured on three separate instruments, written up over six pages.
$175 CADincluded, at no cost.
12weeks, periodized
6meal plans, built for you
3instruments, one report
$175report, included free
What you get for twelve weeks
Written from your assessment and an hour spent on how you already train, to run at your own gym. Not a template with your name on it.
Training
Twelve weeks, in blocks
Each block has a purpose instead of repeating the same session. Blocks change every four weeks, or six to eight if you are an experienced lifter.
Food
Up to six meal plans
Built from what you actually eat and how your week actually runs, with an adjustment included when it stops fitting.
Measurement
Two assessments
Bioimpedance at the start and at the end, so the twelve weeks are judged against your own baseline rather than a feeling.
Contact
Weekly, with me
You send a report on performance and recovery each week. I read it myself, and you have direct WhatsApp access in between.
Exercise
Chosen, not shuffled
An hour on your current training, exercise selection and progression before anything is written. Every lift is picked for your joints, your equipment and your experience.
Adjustment
It changes when your week does
A meal plan you cannot keep is not a meal plan. An adjustment is included, and the training moves around travel, shift work and the weeks that fall apart.
App
Everything in one place
Your sessions, your meals, your check-ins and your history in the client app, on your phone at the gym.
End of it
A number, not a feeling
We reassess at the end on the same machine, against your own baseline, and you leave knowing what moved and what to do next.
It already worked for them
Real clients of mine, scanned on the same InBody at the start and at the end. Published with their written permission. Individual results vary.
BeforeAfter
Ludmila Wellness
88.5 kg → 62.1 kg
Body fat 47% to 25.8%. Of the 26.4 kg she lost, 25.6 kg of it was fat.
BeforeAfter
Bianca Lean & Strong
70.2 kg → 60.1 kg
The scale moved 10.1 kg and her fat moved 12.7 kg — more fat than scale, because she gained muscle while she did it.
BeforeAfter
Mariana Bikini
72.2 kg → 62.8 kg
Body fat 34.3% to 24.2%, and her skeletal muscle went the other way: 26.5 up to 26.7 kg.
BeforeAfter
A client Bikini
92.9 kg → 83.6 kg
Body fat 37.9% to 30.3%, 9.8 kg of fat gone, and 0.4 kg of muscle gained on the way.
Photographs are cropped and positioned only. Nothing is retouched, stretched or relit.
Included free · $175 value
The Full Evaluation Report
Most assessments are one machine and a number. This is three instruments that check each other, and six pages that say what they agree on.
InBody 270 Bioimpedance: body fat, lean mass, water, and muscle limb by limb.
BodyMetrix ultrasound Fat thickness measured directly at seven sites, in millimetres, not estimated from water.
Breezing Pro Your resting metabolism measured from your breath over ten minutes. No formula, no guess at whether your metabolism is "slow".
One-page summaryThe three findings that matter, in plain words.
Body compositionBoth methods side by side, and where they disagree.
Muscle and fat mapWhich limbs carry the muscle, which sites carry the fat.
MetabolismMeasured against what the textbook formula predicted.
BTZ Body ScoreSix domains scored against your own reference, weighted by health impact.
Your baselineThe numbers the next twelve weeks get judged against.
Instrument oneInBody 270Thirty seconds, barefoot, holding the handles. A current too small to feel
finds the water in you, and from the water it reads lean mass, fat and how the
muscle is split limb by limb.
Instrument twoBodyMetrix, at the siteAn ultrasound probe on seven sites. It does not estimate fat from water,
it measures the thickness of it in millimetres, at the waist, the hip, the thigh
and four more.
Instrument twoBodyMetrix, on screenWhat the probe sees, live: the fat layer, then the line where muscle
begins. The number comes off that boundary, not off a formula.
Instrument threeBreezing ProTen minutes at rest, breathing through the mask. Oxygen in, carbon dioxide
out, and your resting metabolism read off the difference. This is the one that
settles whether your metabolism is actually slow.
One honest limit on the ultrasound. BodyMetrix reads cleanly on women under
about 35% body fat and men under about 25%. Past that the fat layer is deeper than
the probe reads reliably and the number carries real error, so above those levels I
do not report it as fact. The other two instruments do not have that limit, which is
part of why there are three of them and not one.
About that sample. It is a real client, a real test day and real numbers, published
with her permission. Her name is the only thing that was changed, to a fictional one,
so that nothing identifies her. Everything the report says about her body is exactly what
the three instruments measured.
How it starts
Three steps, and the first one takes you ten minutes.
You fill in the health history Then we book the assessment at the studio in Port Coquitlam.
We measure, and we talk about how you train An hour on your current training, exercise selection and progression, before I write anything.
Your programme arrives on a Friday Within five business days of the assessment, and we reassess at the end against your baseline.
Finish the year strong
Send me one word.
Message me the word STRONG and I will tell you what is left for
this year, and what the offer is before the October launch.
