Start where you are
Set your baseline, learn full-body movement patterns and build one reliable meal.
Complete coaching program
THE 12-WEEK
STRUCTURE RESET.
Twelve weeks to build a stronger body and a healthier routine you can actually live with. Coach Mal adapts your training, food structure, recovery, and weekly standards to your starting point.
$597 total for all 12 weeks One fixed program price. No automatic monthly renewal.
This complete 12-week program has its own enrollment. For ongoing monthly online, in-person, or nutrition coaching, compare the services and prices.
COACH MAL · FULL PROGRAM
12 WEEKS.
ONE STANDARD.
ONE STANDARD.
01 FOUNDATION
02 BUILD
03 PERFORMANCE
The 12-week progression
BUILD THE FOUNDATION.
OWN THE STANDARD.
Begin with your Five-Pillar Assessment. Set a baseline, practice the fundamentals, progress at a sustainable pace, then leave with a plan for the next 90 days.
WEEKS 01–04FOUNDATIONAssess, learn movement patterns, set repeatable meals and a realistic schedule.
WEEKS 05–08BUILDProgress strength, grow activity and solve the friction in your workweek.
WEEKS 09–12PERFORMANCEPractice independence, reassess and build your next 90-day plan.
A real week-by-week plan
TWELVE WEEKS.
ONE REAL LIFE.
Every week has a training focus, a food or recovery focus, and a check-in decision. The details are tailored after your intake.
Make it repeatable
Keep two strength sessions and create simple food defaults for busy days.
Build momentum
Grow walking time and practice flexibility with a family or restaurant meal.
Review and reset
Check form, energy and consistency. Simplify anything you cannot repeat.
Progress one thing
Add a session if ready; progress a movement while keeping a fallback dinner.
Strengthen the week
Grow moderate activity and practice portions during a demanding workday.
Stay flexible
Repeat key lifts and navigate a social meal without compensation or guilt.
Reassess the trend
Review strength, energy, sleep and waist if useful; take a lighter week if needed.
Own your routine
Follow your established sessions and create a travel or late-shift plan.
See the capacity
Revisit a safe strength or stamina marker and protect the weekend rhythm.
Handle disruption
Use your minimum plan through a busy week and draft the next 30 days.
Keep the result
Reassess your baseline and leave with a maintenance or next-phase plan.
What the full program includes
TRAINING. NUTRITION.
ACCOUNTABILITY.
Your Five-Pillar starting point shapes the plan: health, training, nutrition, recovery, and consistency. Progress is reviewed across the whole picture.
01
PERSONALIZED TRAINING
Two to three full-body strength sessions, practical movement options and gradual progression. A 20-minute fallback keeps the week alive.
02
PRACTICAL NUTRITION
Repeatable meals, adequate protein, plants and flexible portions. Coach Mal reviews your data before changing targets.
03
COACHING & ACCOUNTABILITY
Weekly reviews of sessions, energy, sleep, food structure and progress, with one clear adjustment for the next week.
The standard behind the program
RESULTS YOU CAN
LIVE WITH.
Strength, walking, sustainable nutrition, sleep and behavior change form the core. There are no required detoxes, punishment workouts or guaranteed pounds lost.
TRAIN
Work major muscle groups at least twice weekly, then progress when form and recovery support it.
MOVE
Build walking and other moderate activity toward a weekly level you can sustain.
FUEL
Make satisfying meals repeatable and adjust energy intake only when the trend calls for it.
RECOVER
Protect sleep and adapt the plan around stress, symptoms and real-life constraints.
Informed by ACSM's 2026 resistance training update, U.S. activity guidance, and CDC weight-management guidance. Coaching is individualized and does not replace medical care. Results vary.
Your 12-week investment
ONE PROGRAM.
ONE CLEAR PRICE.
The Structure Reset is a fixed 12-week online coaching program. Complete your purchase first; Coach Mal then begins your onboarding and personalizes your plan to your starting point.
- Individualized strength and activity plan with home or gym options
- Practical nutrition structure and adjustments
- Weekly progress check-ins and coaching adjustments
- Four private 30-minute virtual coaching calls during the 12 weeks
- Client playbook, progress review and next-phase plan
THE COMPLETE 12 WEEKS
$597
Fixed total · equivalent to $199 per four-week block
Purchase the full program One-time payment. In-person sessions are a separate service. After purchase, follow the Trainerize account setup prompt and check your email for the app invitation. Coach Mal will follow up about your first call.Ready to begin?
LET'S BUILD
YOUR STRUCTURE.
Purchase the complete 12-week program for $597. After checkout, set up your account using the Trainerize prompt and invitation email. Coach Mal will follow up to plan your first call and tailor your training and nutrition structure to your goals and schedule. Want guidance before buying? Take the free Five-Pillar Assessment.
Meet your coach
Know who you’re working with.
Coach Mal · Certified through AAAI Fitness · Certified Nutrition Coach · Online Personal Trainer
Meet Coach Mal, explore client transformations and read existing client feedback before choosing your program.
Meet Coach Mal · See client progress