It depends on which option fits you and your goals, so we talk it through on your call once you've applied, rather than putting a number on a page. Applying is free with no obligation, and you'll leave the call knowing exactly what it would involve.

Either works. We build your training around the equipment you have, whether that's a full gym, a home setup or something in between.

Most clients train three to five times a week, with sessions built around your schedule, and the check ins only take a few minutes. It's designed to fit your life, not take it over.

That's normal for the clients we coach. Our clients cover every kind of job and schedule, and the plan is built around yours: nutrition stays flexible enough for travel, work and eating out, and your training flexes around your week.

Everything we need to make decisions off data instead of guesswork. Weight, training performance, steps, cardio, sleep and recovery are all logged through the app, and if you wear a Garmin or similar we fold that data in too. Every adjustment to your plan is backed by your numbers, not a hunch.

Usually the opposite. When your training, meals and shopping are planned for the week, the impulse takeaway orders, wasted supplements and dead-end program hopping stop. You spend less time deciding and less money guessing, and every dollar goes toward a plan that's actually moving you forward.

Yes. We coach clients at every starting point. The plan meets you where you are and builds from there. You don't need to be fit to start, that's the whole point.

A template can't see you. This is a premium service where an entire system is built from scratch around you — your programming, your nutrition, your recovery — then sharpened week by week as your data comes in. You get real accountability and direct access to your coach, and that's what makes the result actually stick.

We read every application ourselves and reply within a couple of days. If it looks like a fit, we book a free 30 minute call where we look at where you are, where you want to be, and whether we're the right team for you. No pressure and no pitch you don't need.

Everything runs through the app, with weekly check ins and direct messaging to your coach. You also get the Ascend community: weekly group calls, the coaches on hand between check ins, a full resource library, and a room full of people chasing the same standard. You're a person we're personally invested in, never a number on a spreadsheet.