Training
Strength and conditioning programs that fit a working week, from hotel gyms to your home rack.
Measure · Interpret · Perform
Run your health like your business.
Training, nutrition and life coaching for men in the corporate world whose health is paying for the job. We've been there, and we know what to do.
Why we do this
We've been there.
Long days, back to back meetings, dinners on the company card, flights that eat the weekend. The job gets your best hours, and your health gets whatever is left.
We've lived that in the corporate world. We felt the energy go, the training slip and the weight creep, while everything at work looked fine. We found our way back without quitting the job, and that is what we coach.
We know what to do.
How it works
Three steps, ninety days.
The order you'd use on a business that wasn't performing: real numbers first, then decide what matters, then change as few things as it takes.
- 01
Measure
Before anything changes, we find out where you actually stand: your training, food, sleep and calendar.
- Intake questionnaire
- Training history
- Food and sleep, one week
- Schedule and travel
About 20 minutesExample
- 02
Interpret
One 60 minute call, then a written plan. What matters, what doesn't, and what is worth asking your doctor.
- Sleep6h 05m avgPriority 1
- Strength0 sessions/wkPriority 2
- Last physicalOver 3 years agoBook one
Your written planExample
- 03
Perform
A plan for the next 90 days, built around your real schedule. Then we check in, adjust and compare.
Sleep, nightly average7h 18mWeek 1Week 12Retest at 90 daysExample
Who it's for
Strong in the gym. Sharp at work.
The point isn't a number on a report. It's more energy for your work, your training and the people you come home to.
- You work in the corporate world, and your own health is the line item nobody reviews.
- You used to train hard, and now the gym keeps losing to the calendar.
- You travel enough that every routine breaks every other week.
- You’re told everything looks “fine” and you still don’t feel like it.
What we offer
Four ways we coach.
Most clients use all four. Every plan starts from where you are now and fits around the job, not the other way around.
Nutrition
Practical coaching on protein, meal structure and eating well when the calendar is full and the client dinner is tonight.
General coaching for healthy adults, not medical nutrition therapy.
Life coaching
Habits, stress, sleep, focus and boundaries. How health fits around the job and the people at home.
Coaching, not therapy.
Our experiences
What we tried, what worked and what didn't, from people who have lived the corporate grind themselves.
Personal accounts, not recommendations.
Client portal
Your coaching, in one place.
Coaching clients get a private portal. Log your day in a few minutes, see where you stand against the targets you set with your coach, and keep every message, goal and session note together, on your phone or your laptop.
A daily log that takes minutes
Meals, water, training, sleep, mood and habits. Skip what doesn't apply. A blank stays blank, never a zero.
Progress you can trust
Only what you logged, measured against targets you agreed with your coach. Trends appear once there is enough data to mean something.
Your coach in the loop
Feedback on your log, messages, weekly goals and the action items from every call, all in one place.
Private by default
Seen only by you and your coach. Download your data or ask us to delete it whenever you want.
A coaching tool, not a medical record. Your doctor stays your doctor.
Friday
Good morning, James.
Today
4 of 9
sections logged today
M
T
W
T
F
S
S
Protein
112 g
of 175 g target
Sleep
7h 10m
of 7h 30m target
Water
64 oz
of 100 oz
Steps
9,240
of 9,000
Coach feedback
Squat is up 10 lb in four weeks, and your sleep average is climbing. Keep the lunch walks.
The evidence
The basics have the best data.
6 hours
Two weeks at six hours a night impaired attention as much as up to two nights with no sleep. People barely noticed.
30 to 60 min
Of strength training a week is where the lowest risk of death, heart disease and cancer showed up, across 16 studies.
8+ hours
Of daily sitting showed no link to higher mortality among the most active people, in data on more than a million adults.
25,871
Adults in a trial where vitamin D supplements did not lower cancer or major heart events. Test before you take it.
Baseline forum
Beyond your baseline.
Explore the Baseline community, a place to discover ideas, exchange knowledge, and connect with others interested in health, fitness, nutrition, and human performance.
- Free to read
- Every guide is open to everyone, no account needed.
- Graded evidence
- Peptides, supplements and habits on one ladder, from Mechanistic up to Established.
- Moderated in the open
- Every removal comes with a public reason, and an appeal goes to someone else.
Guides are free. Joining the discussion is $3.99 a month or $39.99 a year.
baselineforum.com
BBASELINE FORUM
Health optimization for men, with the evidence attached
It all starts with the base.
The sections
- Testosterone & HormonesTRT, estradiol, SHBG, thyroid, against the labs and the trials.
- Body CompositionFat loss, muscle gain, GLP-1 drugs, protein and fasting.
- Training & PerformanceStrength, conditioning, programming and injury recovery.
- Sleep & RecoverySleep, stress, cold and heat, and what actually restores you.
- Labs & BloodworkReading your own labs and what a number can and cannot say.
- Peptides & CompoundsMechanism, evidence, safety and stability.
GuideSleep durationEstablished
Not a clinic
Independent by design.
Your doctor stays your doctor
We don't diagnose or prescribe. We help you walk into that appointment knowing what to ask.
We sell nothing but the advice
No supplements, no peptides, no commissions or affiliate fees. So we can tell you when you don't need something.
Experience, backed by evidence
We tell you what worked for us, and we tell you what the research says. They are not always the same thing.
Pricing
Start with the Audit.
Every client starts with one Audit. Many stop there with a plan they can run alone. Some want someone keeping score, and that's what Ongoing is for.
The Baseline Audit
Beta rate$300one time
A full look at your training, eating, sleep and schedule, and the three things worth changing first.
- Intake questionnaire: training, food, sleep, stress, travel
- 60 minute video call
- A written plan: your top 3 priorities for the next 90 days
- A starter training and nutrition outline
- Questions worth taking to your doctor
Baseline Ongoing
After the Audit$400per month
Ongoing training, nutrition and life coaching, with someone keeping score while the plan meets a real calendar.
- Training program, updated as you progress
- Nutrition coaching and weekly check-ins
- Life coaching: habits, stress, sleep, focus
- Two 30 minute calls a month, plus messaging
- Client portal: daily log, progress and coach feedback
- Plan changes around travel, launches and bad weeks
Labs are not included and are billed by whoever draws them. Not covered by insurance.
Reviews
Worked with us? Tell us how it went.
We publish real reviews from real clients, good and bad, and we never pay for them.
Questions
Before you book.
Are you doctors?
No. We are coaches. We don't diagnose, treat or prescribe, and we don't replace your doctor. When something needs a clinician, we tell you so and help you prepare for that appointment.
What does nutrition coaching include?
Practical, general guidance for healthy adults: protein, meal structure, eating on the road, consistency. It is not medical nutrition therapy. If you have a medical condition or take medication, talk to your doctor or a licensed dietitian first, and tell us.
Is life coaching the same as therapy?
No. Life coaching is about habits, routines, stress and focus. It doesn't diagnose or treat mental health conditions. If you're struggling, please talk to a licensed professional, and if you're in crisis, call or text 988.
What do you mean by our experiences?
We've worked the corporate hours and watched our own health slide, and we've tried a lot to get it back. We share what worked and what didn't, honestly. It's a personal account, not a recommendation to do the same, and never dosing advice.
I already train hard. Is this for me?
Yes. Plenty of strong men are running on bad sleep, rushed meals and no recovery. Training is one input. We look at the whole week and where your effort pays off most.
Do you sell supplements or peptides?
No, and we take no commissions on anything. That's what lets us tell you when the honest answer is that you don't need something.
What is the client portal?
A private website for coaching clients, made for your phone or laptop with nothing to install. You log your day, see your progress against your targets and message your coach. Only you and your coach can see it, and you can download or delete your data at any time. It is a coaching tool, not a medical record, and nobody watches it around the clock, so anything urgent goes to your doctor or 911.
Where are you based?
Everything happens remotely, on video, so it works wherever you are and wherever you're traveling.
What happens on the free call?
Twenty minutes. What you want to change, where you are now, and whether we're a fit. If we're not, we'll say so.
Start with twenty minutes.
Tell us what you want to change. If we can help, we'll say how. If we can't, we'll say that too.
Coaching and education, not medical care.