Transform Your Life with TjTrainz Wellness Coaching

Ready to break free from bad habits, gain discipline, and achieve lasting wellness? I offer personalized coaching to help you unlock your full potential. Let's embark on this transformative journey together!

Our Coaching Services

I provide Disciplined Wellness in tailored coaching programs designed to address your unique needs and help you cultivate lasting change. i offer three distinct services to support your wellness journey:

Personal Coaching

Receive one-on-one guidance and support to identify your goals, overcome obstacles, and develop a personalized wellness plan. We focus on building discipline and fostering positive habits.

1. Personalized Training Program

  • Fully customized workouts based on your goals, fitness level, and equipment

  • Training cycles designed for strength, fat loss, muscle building, or overall fitness

  • Video demonstrations for proper form and technique

  • Progressive adjustments to keep you improving each week

2. Coaching & Accountability

  • Weekly check-ins to review progress

  • Form feedback using video submissions (optional)

  • Direct messaging for questions, motivation, and support

  • Consistent guidance to help you stay disciplined and on track

3. Wellness Integration

  • Optional nutrition habits and meal structure guidance. (basic general habits and general tips)

  • Recovery and mobility routines

  • Performance tracking: energy, strength, and consistency

4. Flexibility & Convenience

  1. Train anywhere—home, gym, or on the go

  2. Workouts available on your schedule

  3. Program built to match your real-life routine

  4. Smart, structured planning that eliminates guesswork

5. Program Length

  • 30 days → habit kickstart

  • 90 days → real change

  • 6 months → lifestyle

  • 12 months → identity shift (premium clients)(limited)

Nutrition Coaching

Transform your eating habits with my expert nutrition coaching. I'll help you develop a balanced and sustainable diet that fuels your body and supports your wellness goals. Say goodbye to bad eating habits!

1.Personalized Nutrition Blueprint

  • Customized calories + macronutrient targets

  • Meal structure based on your lifestyle

  • Simple, flexible food options

  • Grocery list + easy meal ideas

2. Daily Habit Structure

  • Water target

  • Protein target

  • Simple portion guidelines

  • Mindful eating practices

  • Optional daily meal photos for accountability

3. Weekly Nutrition Check-Ins

Together, we review:

  • Wins + challenges

  • Macros/portion consistency

  • Energy, mood, hunger, cravings

  • Weight or progress metrics

  • Adjustments for the next week

This is where coaching and correction happen.

Accountability Check-ins

Stay on track with regular accountability check-ins. i'll provide the motivation and support you need to maintain your progress and achieve your desired results. I help you to stay disciplined in your journey!

1. Clear Goal-Setting (Week 1)

Every client must start with clarity.
i help you define:

  • Primary goal (ex: lose 10 lbs, reduce stress, build muscle, get consistent)

  • Secondary goals

  • Daily non-negotiables

  • Why the goal matters

  • What obstacles usually stop you

This becomes your  accountability blueprint.

2. Daily Check-Ins (Simple + Quick)

The key is consistency, not long messages.

Daily check-in formats:

  • A morning message:
    “What’s your top focus today?”

  • End-of-day reflection:
    “Did you complete your habits? Yes/no. Rate your day 1–10.”

  • Optional photo proof: meals, workout, steps, water.

  • Text/DM (fastest)

  • App (Trainerize)

3. Weekly Progress Review

Once a week, Me and you look at:

  • Wins

  • Challenges

  • Metrics (weight, steps, mood, energy, sleep, workouts, nutrition)

  • Patterns

  • Adjustments needed

This is where I coach, not just check in.

4. Habit Tracking System

Accountability works best when you see progress visually.

  • Habit tracker app

  • Printable habit card

  • In-app streaks

Key habits may include:

  • 10k steps

  • Workout 3–5x/week

  • Water target

  • Protein target

  • Mindset task

  • Bedtime/wake routine

 TJTrainz Discipline Tracker.

5. Immediate Course Correction

If you miss a habit 2 days in a row:

I check in and identify:

  • Why it happened

  • How to simplify the next steps

  • What support they need

I keep from falling off completely.

6. Positive Pressure System

Not punishment — supportive accountability.

This includes:

  • “Did you complete your plan today?” messages

  • Encouragement when they struggle

  • Celebrating small wins

  • Tough-love when they repeat old patterns

my tone: firm, supportive, structured.

7. Program Length

Best structure:

  • 30 days → habit kickstart

  • 90 days → real change

  • 6 months → lifestyle

  • 12 months → identity shift (premium clients)(limited)

Is TjTrainz Disciplined Wellness Right For You?

Our ideal client struggles with bad habits, lacks discipline, and wants to improve their eating habits. If you're ready to break free from these challenges and gain confidence, mental clarity, and strength, then TjTrainz Disciplined Wellness is the perfect partner for your transformation.

A Personal and Customized Approach

What sets TjTrainz Disciplined Wellness apart is our genuine care for each individual. We personally invest in your success and create customized plans tailored to your specific needs and goals. We want the best for you, and we'll work tirelessly to help you achieve lasting change.

Unlock Your Potential

Beyond discipline and breaking bad habits, our clients experience a multitude of benefits, including increased confidence, enhanced mental clarity, and improved physical strength. Reclaim your well-being and unlock your full potential with TjTrainz Disciplined Wellness.