Get stronger.
With a plan that
fits your life.
Online strength and nutrition coaching for busy people who want a plan they can keep following.
Work directly with Sam Kramer. Build your training around your schedule, make sense of nutrition, and adjust the plan together as you go.
15 to 30 minutes. Talk through your goals and whether coaching fits.
Your week is full.
Your plan should fit.
Start with the time you have. Build from there.
We look at the days you can train, your equipment, and what you want to change. A focused strength plan can fit under two hours a week, with the schedule adjusted to your goals and experience.
That might mean two or three sessions a week, 30 to 45 minutes each. Your training log and check-ins help us decide what comes next.
Explore online personal trainingA week with room for everything else.
Illustrative schedule. Your plan is built around you.
- Monday
- Strength sessionA focused workout from your plan
- Wednesday
- Keep it flexibleRest or an activity you enjoy
- Friday
- Strength sessionLog your reps and working weights
- Weekly
- Check in with SamReview the week and adjust together
Nutrition that
fits your routine.
We work on food choices, targets, and habits that fit your goals and schedule.
A routine you can repeat
We sync meals around your training, your work, and when you actually sleep. We adjust the routine based on your feedback.
Habits we can adjust
We choose repeatable habits, then review which ones you can maintain.
Designed around your actual schedule
Friday night dinners and Saturday brunches still happen. We just plan around them.
How this
actually works.
Talk about your goals
We talk through your goals, your schedule, your history, and what's worked before. Honest conversation about whether we're a good fit, no pitch.
Get your coaching plan
After your assessment, I build the training or nutrition plan for your chosen service. It starts with your goals, your equipment, and the time you have.
Check in and adjust
Use weekly check-ins and direct messaging to tell me what is working. Training clients can send form videos. We adjust the plan as your needs change.
Know what is changing.
Your training log and weekly check-ins help us decide what to keep and what to adjust.
Strength and technique
Record your working weights and reps. Use form videos to check how you performed them.
Consistency
Review which sessions fit your week and where the plan needs to change.
Nutrition habits
For nutrition clients, review eating patterns and agreed measures against the goal.
You'll work with me.
From the first call.
I'm Sam. I build your plan, review your check-ins, and answer your questions.
ISSA-certified for training and nutrition, with a B.S. in Kinesiology from Cal State San Marcos. Former NCAA basketball player.
My job is to help you understand what you're doing and why. We'll work on exercises, food choices, and routines you can keep using when life gets busy.
Coaching is fully online across the US, based in Carlsbad, California.
What we look at in a check-in.
A missed workout is useful information. We look at what got in the way before deciding how to change the plan.
- Which sessions fit your week?
- How did the exercises feel?
- What is making nutrition harder?
- What needs to change for next week?
You'll know what to work on and why it belongs in your plan.
Book your free health callFind the support
that fits.
Choose training, nutrition, or both. Start with a free discovery call.
A custom plan for training or nutrition, with regular feedback and adjustments.
- Custom nutrition OR training protocol
- Weekly check-ins
- Direct messaging access
- Plan adjustments as you progress
Training and nutrition planned together, with feedback on both.
- Custom training program
- Full nutrition protocols
- Weekly check-ins
- Form video reviews
- Direct messaging access
- Plan evolves with your progress
Start with a free call.
We talk about your goals and whether coaching fits. A separate free video fitness assessment helps us plan your coaching if you decide to move ahead.
Terms: 12-week initial term, billed monthly, then month to month, cancel anytime after that. Guarantee: measurably stronger in 90 days or your money back, if you show up and follow the plan.
Read plan inclusions, billing, and guarantee details.
Five new clients a month. That's the most I can coach properly.
Understand the why.
Put it into practice.
Browse all articles
A useful place to start.
Explore your nutrition targets or see which coaching approach fits.
Common questions.
Do I need a gym membership for online coaching?
What is the difference between Single Service and Full Coaching?
What changes when my schedule changes?
How much time does coaching take?
How much does online coaching cost?
Are sessions supervised live?
What happens on the free call?
Ready to train with a plan
built for your body?
Free discovery call, 15 to 30 minutes. We will talk through your goals and whether coaching fits.
Five new clients a month. That's the most I can coach properly.