FIT Formula 365

This is a structured, year-long progressive overload program for serious, established individuals who want to get "locked in and focused" rather than looking for quick fixes or jumping from one shiny thing to another. Progressive overload is a training principle where you gradually increase the demands on your body to stimulate muscle growth, strength, and endurance. This program is designed by me—a personal trainer with 20+ years of experience—and includes strength training workouts that are broken into 3-month long subprograms called Move, Perform, Define, Evolve. Each time you advance, the work gets longer and harder so you can get stronger! THIS PROGRAM IS FOR YOU IF: -Everything in your life is organized... except your fitness -You've been jumping from one fitness trend to another or picking random workouts on YouTube/a free app and are tired getting minimal results -You have fitness knowledge but lack the structure and accountability to stick with it -You need a structured, workout plan that you can do anywhere, with minimal equipment or needing to be tied to a location or time WHY A FULL YEAR? You'll see results in 3 months. But real transformation—the kind where you become your own Chief Health Officer and never need another "reset" again—that takes a year of focused discipline. This isn't about quick fixes. It's about building strength and habits that last a lifetime. HOW THE PROGRAM WORKS: * Quarter 1 (Months 1-3): MOVE - Fine Tune and Master Foundational Mechanics. This phase acts like a reset to ensure your foundation is solid before you build more on top. Our focus is on flexibility, joint stability, proper bracing, and achieving full range of motion. We will introduce exercise variations that specifically address your weaknesses, to minimize the potential for future injury. * Quarter 2 (Months 4-6): PERFORM - Push for Tangible Progress. With your movement patterns refined, this phase is about pushing the boundaries of progressive overload. You are no longer just moving better; you are systematically tracking and increasing your volume and intensity to force new adaptations. Key focus will be on adding different progressive overload methods beyond adding weight, such as changing sets, reps and tempo. * Quarter 3 (Months 7-9): DEFINE - Dial in a Specific Outcome. Having built a substantial base of strength and work capacity, this phase is about specialization. This is the period to focus on specific training variables to sculpt the physique you want or break through a plateau by targeting a single, defined goal. * Quarter 4 (Months 10-12 and beyond): EVOLVE - Adapt and Integrate. You’ll focus on maintaining your significant fitness gains over the long term, rather than continuing rapid progress. To achieve this, you should vary your training to prevent burnout, address new weaknesses, and apply your improved strength to more complex, real-world movements to enhance your coordination and body control—which will all make you more resilient and functionally fit. This phase is about shifting from linear gains to long-term sustainability. You've pushed your body and seen significant results. Now, the goal is to cycle your training to prevent burnout, address any weaknesses that have emerged, and integrate your new strength into more complex, functional movement patterns. True wellness evolution isn’t just about the numbers in the gym. During each phase, you will also emphasize proper sleep, rest to aid in muscle recovery, smart fueling, and stress management. As you become more advanced, these non-training variables become the most important pillars for continued progress. WHO THIS PROGRAM IS *NOT* FOR: This program is designed for people with fitness experience who've fallen off track—not complete beginners. You need to be ready to get locked in, stay focused, and commit to the process, even when life gets messy, you don’t feel like it, or the next shiny thing appears. THE BOTTOM LINE: Random free app or YouTube workouts aren't a plan. Hopping from program to program isn't a strategy. Lasting change doesn't come from doing 6-week programs that promise abs. This is a clear, structured path to becoming the Chief Health Officer of your own life—so you can finally get fit, stay fit, and stop doing resets. Are you ready to stop chasing and start building?