Calculators

Fitness Standards

Find your normal, good, and excellent standards across key fitness categories. Max strength, muscular endurance, power output, and cardio performance — and see exactly where you stand.

Wellness Snapshot

Get your Body Mass Index (BMI) and Basal Metabolic Rate (BMR). Estimated lean body mass, and suggested daily calorie intake for every activity level. Quickly assess your overall wellness baseline.

Calorie Calculator

Calculate your BMR, TDEE, and personalized daily calorie targets aligned with your specific body composition goals. Whether you’re maintaining, losing weight, or gaining weight.

10% Weekly Volume

Plan progressive overload with suggested set, rep, and weight increases for next week. Experiment with 5%, 10%, and 20% progress options.

How To Build Muscle Fast

See how quickly you can build muscle, your BMR, maintenance and surplus calories, lean mass gains, daily protein and carbohydrate targets, and optimal per-meal intake.

How To Lose Weight First

Find out how quickly you should lose fat each week. Calculate your BMR, maintenance calories and estimated calorie burn during cardio. Find your ideal calorie deficit for sustainable results.

Join the Training Valor Newsletter

On the 1st of every month you’ll get sample workouts, mobility routines, the science of Strength & Conditioning, and recipes!

What does the Training Valor program include?

This program includes a nutrition and training program updated weekly based on your schedule, progress, and enjoyment. I update them personally after feedback from you via text messages and call(s) throughout the week. This is part of having a coach-to-client interaction level that is maximized for accountability, adherence & success.

Can I choose only Training or Nutrition?

Yes, those program options are available individually as well and feature the same amount of client-to-coach interaction. Each program is still updated weekly based on progress, schedule, and adherence.

What kind of workouts will I receive?

This is the best part about how the Training Valor program works! This depends on what interests you, motivates you, what you have access to, and what your goals are. We work as a team to find what activities will be best for YOU. That means, you may have a program based on what specific amenities are available in your gym. You may have an at-home program unique to your surroundings and what equipment you do or don’t have access to.

Do I need access to a gym?

NO! I focus on what you enjoy, and what environments you want to be in multiple times per week. A gym typically has a lot of equipment to allow for many different types of training. Not having a gym, may mean that building freakish strength will require a unique approach. But you will be surprised by how many activities at your own home, at the park, a track, or your driveway can seriously impact on your body.

What if I have dietary restrictions?

Within the nutrition form, I ask what food restrictions you have among many other things. I use this information along with your preferences, goals and schedule to create a program unique to YOU.

How do I sign up?

Use the “Apply for 1-1 Training” tab to complete your application. I use this basis of information to connect with you and continue the process. This includes additional forms for Training and/or Nutrition. I may have supplemental questions for your Specific situation that aren’t answered in those forms.

How do I cancel my subscription

I don’t work like a typical commercial gym and require you to jump through hoops to cancel your membership. You can cancel your membership here or via the link at the bottom of the “Online Training” page.