Precision · Performance · Results

TRAIN
SMARTER.
LIVE BETTER.

1-on-1 coaching, semi-private training, nutrition plans, events, and online programs — all built around you. Refined for the way you live.

Stephanie Zodo — Wellness Division competitor
200+
Athletes Coached
94%
Goal Achievement
5★
Avg. Rating

What We Offer

Built For
Every Goal

01
⚡
1-on-1 Coaching

Fully personalised programming built around your schedule, goals, and fitness level. Direct access to your coach every step of the way.

02
🔥
Semi-Private Training

Small-group in-person sessions at $65/person with a minimum 5-session pack. Coach-level structure, community energy.

03
🥗
Nutrition Coaching

Custom meal plans and macro targets designed to fuel performance and match your lifestyle — not fight it.

04
🎉
Events & Parties

Custom fitness experiences for bachelorettes, birthdays, corporate wellness, and private groups. Enquire for a quote.

Investment

Choose Your
Path

Elite & VIP — Full Access
Premium 1:1 Coaching

The highest level of coaching I offer. Fully individualized, fully supported, fully personalized — every single week.

What's included
✓  7 days/week coach support
✓  Fully individualised training plans
✓  2–5 video feedback sessions/week
✓  Weekly check-ins + Loom video responses
✓  Monthly catch-up strategy calls
✓  2 x custom meal plans
✓  6–12 month roadmap
✓  Supplement protocol
Elite Online
VIP — includes in-person sessions (Houston)
Essential · 4 sessions/mo Apply
Premium · 6 sessions/mo Apply
Elite · 8 sessions/mo Apply
Standard 1:1
Training + Nutrition

Semi-custom programming with personalised macro targets. Built for consistent, independent athletes who want structure without full VIP access.

✓  Semi-custom training program
✓  Personalised macro targets
✓  Bi-weekly check-ins (26/year)
✓  Everfit AI classes + recipe guides
✓  Supplement protocol
Training Only
Custom Programming

Fully customized training plan updated biweekly with modifications based on your progress. No nutrition — training only.

✓  Semi-custom training program
✓  Bi-weekly updates + modifications
✓  Everfit app access
✓  Supplement protocol
Nutrition Only
Nutrition Coaching

Fully customized macro coaching or meal planning built to the same standard as full coaching. For athletes who already have their training handled.

✓  Personalised macro targets
✓  Custom meal plan options
✓  Bi-weekly check-ins
✓  Recipe guides via Everfit
Semi-Private
Semi-Private Coaching

Small group in-person sessions with coach-level personalisation. $65/person — minimum 5-session pack. Ideal for training partners, small groups, or anyone who wants guided sessions without the full 1-on-1 investment.

✓  $65/person per session
✓  Minimum 5-session pack
✓  Houston-area in-person
✓  Coach-led, structured sessions
Events
Events & Parties

Fitness experiences for bachelorette parties, corporate wellness events, girls' trips, birthday workouts, and private group events. Custom sessions designed around your group's vibe and fitness level.

✓  Bachelorette & birthday workouts
✓  Corporate wellness sessions
✓  Girls' trip & group fitness
✓  Custom format + location
Standard Coaching is for you if...
✓You train consistently 3–5+ days per week
✓You want to learn, not just be told what to do
✓You're an independent thinker who can follow a program
✓You value expertise without paying premium 1:1 prices
✓You want structure, community, and evidence-based guidance
Standard Coaching is NOT for you if...
✕You need daily hand-holding or constant motivation
✕You won't actually use the resources
✕You're looking for a magic pill or shortcut
✕You ghost after a month and expect results
✕You need fully personalized programming + 24/7 access — that's Elite/VIP
Competition Prep
Stage-Ready Physique Development

Competition prep is a coaching feature — not a PDF. Full periodized prep including build, cut, peak week, posing, and competition-day support. Available as an add-on to Elite or VIP coaching. Pricing discussed on application.

Results

Real People.
Real Change.

"

I went from dreading the gym to looking forward to every session. The programming is smart, the check-ins keep me accountable, and I'm stronger than I've ever been.

JM
Jordan M.
Lost 28 lbs · 6 months
"

The nutrition coaching alone was worth every penny. I finally understand how to eat for my goals instead of just guessing. Down 15 lbs and feel incredible.

SK
Sarah K.
Nutrition Client · 4 months
"

The attention to detail here is unlike any program I've tried. Every session feels purposeful. I've never been more consistent in my life.

TR
Tyler R.
1-on-1 Client · 8 months

Free Resource

Get the Free
Macro Guide.

Everything you need to understand macros, set your targets, and start tracking — free. Enter your email and I'll send it straight to you.

No spam. Unsubscribe any time.

READY TO GET
REFINED?

Applications open. Limited spots available each month. Start your transformation today.

Get The App

TRAIN ANYWHERE.
TRACK EVERYTHING.

Download the Everfit app to access your workouts, log your progress, message your coach, and stay locked in — all from your phone.

🍎 Download on theApp Store
QR Code Placeholder

Resources

HELPFUL
LINKS

Everything you need, all in one place — from booking your first call to learning how to track your macros.

📞↗
Book a Free Discovery Call

Not sure which coaching option is right for you? Book a free 15-minute call — no pressure, just a real conversation about your goals.

Book via Calendly
❓↗
FAQ

Find answers to the most common questions about programs, pricing, check-ins, and how coaching works.

Read FAQs
📖↗
Free Macro Tracking Guide

A complete beginner's guide — what macros are, how to calculate your targets, MFP setup, best foods, common mistakes, and a weekly habit tracker. One guide, everything you need.

Read the Guide
🎯↗
Not Sure Where to Start? Take the Goal Quiz

Answer 4 quick questions and get a personalised recommendation — whether that's the free macro guide, the client portal calculator, or applying for coaching. Takes under 60 seconds.

Take the Quiz
📱 ↗ Coaching ↗ Training
Instagram

Follow @refinedphysiquemethod for coaching content and client results. Follow @sweatwithstephh for training, classes, and behind-the-scenes.

@refinedphysiquemethod @sweatwithstephh
📝↗
Client Application Form

New client or ready to apply? Fill out the full application — training history, nutrition, lifestyle, and goals all in one form.

Start Application
🎉↗
Events & Parties

Planning a bachelorette, birthday, corporate wellness day, or girls' trip workout? Enquire about booking a custom fitness experience for your group.

Enquire Now

Get The App

YOUR WORKOUTS.
YOUR POCKET.

Download the Everfit app to access everything from your phone — workouts, check-ins, messaging, and progress tracking.

🍎 Download on theApp Store

Applications Open

Apply ForCoaching.

Fill out the form below completely and honestly — the more detail you give, the better I can assess fit and build your program. I review every application personally and respond within 24–48 hours.

Not sure which option is right for you?

Book a free 15-minute discovery call first — no commitment, just clarity.

PersonalGoalsTrainingNutritionLifestyleHealth
Personal Info

Let's start with the basics so I can build a program specific to you.

Step 1 of 6
Goals & Timeline

What are you working toward, and when do you want to get there?

Fat Loss
Muscle Building
Body Recomposition
Competition Prep
Strength & Performance
General Health
Maintenance
Improve Energy
Better Sleep
Reduce Stress
Improve Posture
Confidence
Longevity
Sport-Specific
1
2
3
4
5
6
7
8
9
10
Step 2 of 6
Training Background

Help me understand your experience, availability, and what you have to work with.

Beginner (0–1 yr)
Intermediate (1–3 yrs)
Advanced (3–5 yrs)
Elite (5+ yrs)
3
4
5
6
45 min
60 min
75–90 min
90+ min
Weight Training
Bodybuilding / Hypertrophy
Powerlifting
HIIT / Circuits
Cardio / Running
Pilates / Sculpt
Home Workouts
Full Gym
Dumbbells
Barbells & Rack
Cables / Machines
Resistance Bands
Bodyweight Only
Step 3 of 6
Nutrition & Macros

Your diet preferences and eating habits help me dial in the right structure and targets.

Macro Coaching (Flexible)
Meal Planning (Structured)
Open to Either
No Nutrition Needed
2
3
4
5+
Yes, every day
Sometimes
Prefer not to
None
Gluten-Free
Dairy-Free
Nut Allergy
Vegetarian
Vegan
Shellfish
Budget-friendly
Moderate
Flexible
Step 4 of 6
Lifestyle

Your day-to-day habits matter just as much as your training. Be honest.

Never
Rarely
Socially
Frequently
1
2
3
4
5
6
7
8
9
10
Under $150
$150–$250
$250–$400
$400+
Flexible — Results Are Priority
Step 5 of 6
Health & Final Questions

Last section. This ensures your program is safe and helps me understand your full picture.

🔒 All health information is kept strictly confidential and used only to personalize your program.
None
Lower Back
Knee(s)
Shoulder(s)
Hip
Ankle / Foot
Wrist / Elbow
None
Hypertension
Diabetes / Pre-diabetes
Thyroid Condition
PCOS
Digestive Issues
Chronic Pain
Consistency
Time
Motivation
Not knowing what to do
Diet adherence
Injury
Work / Life balance
App-based (Everfit)
Text / WhatsApp
Email
Video Call
In Person
Step 6 of 6
✓

Application Received.

Thank you for applying. I review every application personally and will be in touch within 24–48 hours. Check your email — including spam.

Got Questions

Frequently Asked
Questions

Everything you need to know before applying. If you don't find your answer here, DM me on Instagram.

Coaching Packages

Coaching investment is tailored to your goal, tier, and what you actually need — I don't publish fixed pricing publicly. Every package is discussed personally after your application so we can find the right fit without you guessing. Apply or book a free discovery call and we'll go over all options together.

Competition prep is available as an add-on to Elite or VIP coaching and is also priced on application.

Standard coaching is semi-custom programming with personalised macro targets, bi-weekly check-ins, and access to the Everfit AI library and recipe guides. It's built for independent, consistent athletes who want structure without the full premium experience.

Elite and VIP coaching is fully individualised — custom plans built from scratch, 7 days/week support, 2–5 video feedbacks per week, weekly Loom video responses, monthly strategy calls, 2x custom meal plans, a 6–12 month roadmap, and a supplement protocol. VIP adds in-person sessions (Houston area).

Yes — nutrition-only coaching is a standalone option. It includes personalised macro targets, custom meal plan options, bi-weekly check-ins, and recipe guides via Everfit. Pricing is discussed on application. Apply or book a call to discuss.

Standard and Elite coaching have a 3-month minimum to see meaningful progress, then continue month-to-month. VIP coaching requires a 3-month minimum. Competition prep runs the length of your prep. Group programming and PDF programs have no commitment — pay once and use them at your own pace.

All coaching is delivered online through the Everfit app — available to anyone nationwide. In-person sessions are available exclusively for Houston-area athletes as part of the VIP coaching tiers (4, 6, or 8 sessions per month). Remote clients get the exact same programming, check-ins, and support — just without the in-person component.

Check-ins & Communication

Elite and VIP clients check in weekly — I send a Loom video response to every check-in reviewing your data, physique feedback, and any adjustments. VIP clients also get 2–5 additional video feedback sessions per week and a monthly strategy call.
Standard clients check in bi-weekly (26 times per year — mandatory). Every check-in is reviewed personally — not templated.

Elite and VIP clients have 7 days/week support — same day during the week, and I check messages on weekends for anything urgent. Standard clients have direct access through Everfit with responses during business hours. You won't get a one-line reply to a real question.

Everything runs through Everfit — free to download on iOS and Android. Your training program, exercise demos, session logging, progress tracking, and direct messaging all live in one place. You'll get a full onboarding walkthrough when you start.

Training & Nutrition

Not necessarily. Programs are built around whatever equipment you have — commercial gym, home gym, or hybrid. Just be honest on your application about what you're working with and I'll build accordingly.

Both are available. Macro coaching gives you daily protein, carb, and fat targets — you eat what you want within those numbers. Meal planning is a fully built weekly plan with recipes and grocery lists. Elite and VIP clients receive 2 custom meal plans as part of their package. Standard nutrition clients choose their preferred approach at sign-up.

Not at all. I coach athletes at every level. What matters is that you're consistent and coachable. Apply, be honest about where you're starting, and the program meets you there.

Getting Started

Click Apply Now in the nav — it takes about 10 minutes and covers your goals, training background, nutrition, lifestyle, and budget. I review every application personally and respond within 24–48 hours. If it's a good fit we'll get on a quick call before anything is confirmed.

Three ways to reach me: DM on Instagram (@refinedphysiquemethod for coaching, @sweatwithstephh for training and classes), book a free 15-minute discovery call via Calendly, or submit your application and I'll answer everything on the onboarding call. I respond personally — not a bot, not a VA.

Free Resource

The Beginner's Guide
To Macro Tracking

Everything you need to understand macros, calculate your targets, set up MyFitnessPal, and start hitting your numbers — without the overwhelm.

Section 01
What Are Macros and Why Do They Matter?

"Macros" is short for macronutrients — the three categories of nutrients that make up everything you eat: protein, carbohydrates, and fat. Tracking macros means knowing how much of each you're consuming and adjusting those amounts to move toward your goal.

Unlike calorie-only dieting, macro tracking gives you a full picture. Calories determine whether you lose or gain weight. Macros determine what that weight is made of — fat, muscle, or both.

MacroCal/gramPrimary roleStarting target
Protein4 cal/gBuilds + preserves muscle, highly satiating0.7–1.0g per lb bodyweight
Carbohydrates4 cal/gPrimary fuel for training, fills glycogenFills remaining calorie budget
Fat9 cal/gHormonal health, fat-soluble vitaminsMin 0.35g per lb bodyweight
Section 02
How to Calculate Your Starting Macros

These are starting points — not permanent numbers. They get adjusted based on real progress data over time.

Step 1 — Set protein first: Bodyweight (lbs) × 0.7–1.0 = daily protein in grams. Example: 150 lbs → 105–150g protein.

Step 2 — Set total calories: Fat loss → bodyweight × 11–13. Maintenance → × 14–16. Muscle gain → × 16–18.

Step 3 — Set fat minimum, fill carbs: Fat (g) = bodyweight × 0.35 minimum. Remaining calories ÷ 4 = carbohydrates (g).

Example: 150 lb female, fat loss goal

Calories: 150 × 12 = 1,800/day  ·  Protein: 150 × 0.85 = 128g (512 cal)
Fat: 150 × 0.35 = 53g (477 cal)  ·  Carbs: 811 cal ÷ 4 = 203g

Section 03
Setting Up MyFitnessPal in 5 Steps
  • 01
    Download and create your account

    Go through the setup wizard but ignore their default recommendations — you'll override them with your own targets.

  • 02
    Set custom macros manually

    More → Goals → Calorie & Macronutrient Goals. Enter your calorie total, then set protein, fat, and carb grams exactly. Ignore the percentage view — match the grams.

  • 03
    Turn off exercise calories

    Go to Goals → Fitness Goals → turn off "Add Exercise Calories." Your macros are already calculated for your activity level. Adding exercise calories back causes most people to overeat.

  • 04
    Use a food scale

    Volume measurements (cups, tablespoons) vary by up to 30–40%. A food scale eliminates that margin. Weigh at least your protein and fat sources.

  • 05
    Log as you go, not at the end of the day

    Pre-logging your day lets you make real-time decisions. Logging at 10pm means you're just documenting what already happened.

Section 04
Best Foods for Each Macro
Protein
  • Chicken breast / thigh
  • Ground turkey (93%+)
  • Egg whites + whole eggs
  • Greek yogurt (non-fat)
  • Cottage cheese
  • Tilapia / cod / salmon
  • Protein powder
  • Deli turkey / chicken
Carbohydrates
  • White rice
  • Oats (rolled)
  • Sweet potato
  • Cream of rice
  • Fruit (banana, berries)
  • Rice cakes
  • Bread (sourdough)
  • Potatoes
Fats
  • Avocado
  • Olive / avocado oil
  • Whole eggs (yolk)
  • Almonds / walnuts
  • Natural peanut butter
  • Almond butter
  • Salmon / fatty fish
  • Chia / flax seeds

Practical tip: Build meals around your protein source first, then add carbs and fats to fill the rest of your budget. "Protein anchor" thinking makes hitting targets consistently much easier.

Section 05
Common Mistakes to Avoid
Do this
✓Use a food scale for accuracy
✓Log before or as you eat
✓Track condiments and cooking oils
✓Aim for 80% accuracy, not perfection
✓Stay consistent on weekends too
Avoid this
✕Eyeballing portions
✕Logging from memory at end of day
✕Ignoring fats (they add up fast)
✕Eating well under your targets
✕Changing targets every week
Section 06
Weekly Habit Tracker

Track consistency — not just macros. This shows you where your habits actually break down.

HabitMonTueWedThuFriSatSun
Logged all meals in MFP☐☐☐☐☐☐☐
Used food scale for proteins☐☐☐☐☐☐☐
Hit protein target (±10g)☐☐☐☐☐☐☐
Hit calorie target (±100 cal)☐☐☐☐☐☐☐
Drank 80+ oz water☐☐☐☐☐☐☐
Logged before/during meal☐☐☐☐☐☐☐
Completed training session☐☐☐☐☐☐☐

Target: 5 out of 7 days on each habit = real progress. Don't chase 100% in week one.

Ready to Make This Personal?

This guide gives you the foundation. Custom coaching gives you the precision — macros calculated for your metabolism, adjustments based on your data, a coach who actually pays attention.

Meet your coach

BUILT FROM
THE INSIDE
OUT.

I'm Stephanie — competitive Wellness Division bodybuilder, NASM certified coach, and the person behind every program on this site. I don't outsource. I don't use templates. Every client gets my full attention and a plan built from scratch.

Stephanie Zodo on stage at Battle of Texas

My Story

I've Been
Where You Are.

Before I was a coach, I was an athlete learning the hard way. I trained with bad programming, followed diets that ignored my lifestyle, and spent years guessing instead of executing. What changed everything wasn't a new supplement or a magic plan — it was understanding the why behind every decision.

My background spans group fitness coaching at Barry's and LifeTime Athletics, personal coaching across strength, running, and sculpt formats, and my own ongoing journey as a competitive Wellness Division bodybuilder. I know what it takes to perform, to prep, and to sustain it long-term.

I coach from lived experience, not theory. Every macro target, every periodization decision, every check-in protocol I use with clients — I've put myself through it first.

Stephanie competition day
Stephanie backstage prep
Stephanie posing practice

Credentials

Trained, Certified,
Competing.

My certifications reflect a commitment to doing this right — not just getting a piece of paper.

Certification
NASM CPT
National Academy of Sports Medicine — Certified Personal Trainer (Re-issued 2025)
Certification
NEU Pilates
NEU Pilates Certification — Completed. Mat and sculpt methodology.
Certification
CPR / AED
Current certification
Certification
LifeTime Athletics
Format-specific coaching certification. Strength, running, sculpt/mat fusion.
Experience
5–10 Years Training
Competitive bodybuilder, Wellness Division. Barry's + LifeTime Athletics coach.
Competitor
Wellness Division
Active competitor. Growth phase through August 2026. Show target: December 2026.

How We Work Together

Online. In-Person.
Or Both.

Every coaching relationship starts with full customization. How we structure the work depends on which path fits your life, goals, and the level of access you want.

Elite & VIP — Full Access
Premium 1:1
Full individualization, full access. Everything managed for you from program to nutrition to mindset.
  • 7 days/week coach support
  • Fully individualised training plans
  • 2–5 video feedback sessions/week
  • Weekly check-ins + Loom responses
  • Monthly catch-up strategy calls
  • 2 x custom meal plans
  • 6–12 month roadmap
  • Supplement protocol
Elite Online
VIP Essential · 4 sessionsApply
VIP Premium · 6 sessionsApply
VIP Elite · 8 sessionsApply
Standard 1:1 Coaching
Training + Nutrition
Semi-custom programming with personalised macros. For independent athletes who want structure without full VIP access.
  • Semi-custom training program
  • Personalised macro targets
  • Bi-weekly check-ins (26/year)
  • Everfit AI classes + recipe guides
  • Supplement protocol
$250/mo
Semi-Private Coaching
Semi-Private
Small group in-person sessions with coach-level attention. $65/person — minimum 5-session pack. Houston-area only.
  • $65/person per session
  • Minimum 5-session pack
  • In-person · Houston area
  • Coach-led, structured format
  • Inquire for pack pricing
Events & Parties
Fitness Experiences
For Any Occasion

Bachelorette parties, corporate wellness, birthday workouts, girls' trips, private group events. Custom sessions built around your group's energy and fitness level — format and location flexible.

Bachelorette Corporate Wellness Birthday Workouts Girls' Trips Private Groups
What to expect
✓Custom session format designed for your group
✓All fitness levels welcome — beginner-friendly options available
✓Location flexible — your venue or a Houston location
✓High energy, coach-led experience your group will actually talk about
✓Pricing based on group size and format — enquire for a quote
Standard coaching is for you if...
✓You train consistently 3–5+ days per week
✓You want to learn, not just be told what to do
✓You're an independent thinker who can follow a program
✓You value expert guidance without premium 1:1 pricing
✓You want structure, accountability, and evidence-based programming
Standard coaching is NOT for you if...
✕You need daily hand-holding or constant motivation
✕You won't actually use the resources (don't waste your money)
✕You're looking for a magic pill or shortcut
✕You ghost after a month and expect results
✕You need fully personalised programming + 24/7 access — that's Elite/VIP
Competition Prep
Stage-Ready Coaching — Not a PDF

Competition prep is a full coaching feature. Build, cut, peak week, posing, and competition-day support — available as an add-on to Elite or VIP coaching. Pricing discussed on application.

The Proof

Real Athletes.
Real Results.

Every transformation on this page started with an application, a conversation, and a plan built from scratch. This is what precision coaching looks like in practice.

Stephanie on stage at Battle of Texas
Competition Appearance
Battle of Texas — Wellness Division

My Own Journey

Start of Prep →
Off-Season Growth

I coach from lived experience. Every protocol I use with clients, I've run on myself first. This is 5+ months of structured prep and strategic off-season growth.

Progress comparison Aug–Jan back pose
Progress comparison color back pose
Progress bw comparison
Side by side progress
Posing progress front bw
Posing progress front and back 4 panel
140
lbs — Start of Prep · Aug 2025
131
lbs — 6 Weeks Off-Season · Jan 2026

Posing Development

Stage Presence
Gets Coached Too.

Posing side profile
Posing front
Posing editorial black and white

Client Results

Lifestyle &
Body Recomposition

Real clients. Real plans. Real accountability. No crash diets, no generic templates — just intelligent, personalized coaching that builds results that last.

Client body recomposition front and side
Lifestyle Coaching · Body Recomposition

Significant fat loss with muscle retention. Months of structured nutrition and training showing clear before/after composition change.

Client back development transformation
Lifestyle Coaching · Back Development

Dramatic change in back thickness and overall body composition from consistent progressive programming and nutrition adherence.

YOUR TURN.
GET REFINED.

Every result on this page started with one decision — to stop guessing and start working with a coach who knows exactly what they're doing.

Train With a Plan

Programs &
Coaching Tools

One-time PDF programs for self-directed athletes. Monthly custom programming for those who want ongoing structure. And Everfit for everything in between.

New Release
Total Body
4-Week Shred Protocol
An intense, structured 4-week total body shred program designed to maximize fat loss while preserving muscle. High-output, zero fluff.
4 Weeks5 Days/WeekGym Required
  • Daily structured training sessions
  • Progressive overload built in
  • Cardio and conditioning protocols
  • Exercise demos + technique notes
  • Nutrition guidance for shred phase
$49 one-time
Purchase Program — $49
Body Recomposition
12-Week Body Recomp Program
Build muscle and lose fat simultaneously with a strategically structured recomposition program. Designed for intermediate athletes with 1+ year of training experience.
12 Weeks4 Days/WeekFull Gym
  • 3 progressive training phases
  • Upper/lower and full-body splits
  • Progressive overload built in
  • Exercise swap options included
  • Body comp tracking guidance
  • Nutrition notes for recomp goals
$149 one-time
Purchase Program — $149
Strength & Hypertrophy
Glutes & Lower Body Builder
A focused lower body hypertrophy program built around progressive overload, targeted glute development, and practical accessory work. Suitable for all levels.
8 Weeks3–4 Days/WeekGym Required
  • 2 progressive training phases
  • Glute-focused exercise selection
  • Hip thrust, RDL, split squat protocols
  • Accessory tie-in work included
  • Home gym modifications included
$99 one-time
Purchase Program — $99
To activate purchases: Create a free account at gumroad.com → upload your PDFs → copy each product link → replace the placeholder links above. The checkout overlay fires instantly — customers never leave the page. Gumroad pays out weekly with no monthly fee (10% transaction fee applies).

For Current Clients

Train Anywhere.
Track Everything.

All active coaching clients access their programming, log sessions, message directly, and track progress through the Everfit app. Download it free — log in with your coaching credentials.

  • ✓Full custom training program access
  • ✓Session logging with exercise demos
  • ✓Direct coach messaging in-app
  • ✓Progress photo and metric tracking
  • ✓Real-time program updates as they happen
Client Login → Download App
EF
Everfit

Programming, tracking, and coach communication — all in one place. Free to download.

1M+
Athletes
4.8★
App Rating
Download on theApp Store Get it onGoogle Play

WANT THE FULL
PACKAGE?

PDF programs give you the plan. Coaching gives you the precision, the accountability, and a coach who adapts when life does.

const qAnswers = {}; function qAnswer(step, value) { qAnswers[step] = value; if (step < 4) { document.getElementById('qq' + step).classList.remove('q-active'); document.getElementById('qq' + (step + 1)).classList.add('q-active'); qUpdateDots(step + 1); } else { document.getElementById('qq4').classList.remove('q-active'); qShowResult(); } } function qBack(step) { document.getElementById('qq' + (step + 1)).classList.remove('q-active'); document.getElementById('qq' + step).classList.add('q-active'); qUpdateDots(step); } function qUpdateDots(active) { document.querySelectorAll('.q-dot').forEach((d, i) => { d.classList.remove('q-active', 'q-done'); if (i + 1 === active) d.classList.add('q-active'); else if (i + 1 < active) d.classList.add('q-done'); }); } function qShowResult() { document.getElementById('quizDots').style.display = 'none'; const r = document.getElementById('quizResult'); r.classList.add('q-show'); const goal = qAnswers[1]; const exp = qAnswers[2]; const nutrition = qAnswers[3]; const support = qAnswers[4]; let badge, title, desc, actions, extras; // ── RESULT LOGIC ── // Stage prep → always coaching if (goal === 'stage') { badge = 'Competition Prep Client'; title = 'You Need a Coach,\nNot a Template.'; desc = 'Competition prep is not DIY territory. Peak week, posing, reverse diet, contest nutrition — every phase requires real-time decisions from someone who has done it. The macro guide is a resource, not a prep plan. Apply and let\'s build your full prep package.'; actions = [ { label: 'Apply for Coaching →', fn: "showPage('apply')" }, { label: 'Book a Free Discovery Call →', fn: "window.open(CALENDLY_URL,'_blank')" } ]; extras = [ { label: 'Read the FAQ — competition prep section', fn: "showPage('faq')" }, { label: 'Meet your coach first', fn: "showPage('about')" } ]; } // Self-directed + has basics → macro calculator else if (support === 'diy' && (nutrition === 'basics' || nutrition === 'tracking')) { badge = 'Use the Calculator'; title = 'You\'re Ready for\nthe Macro Calculator.'; desc = 'You already understand the basics and you\'re self-directed — you don\'t need hand-holding, you need accurate numbers. Head to the Client Portal and use the Macro Calculator to get your TDEE, fat loss or muscle gain targets, and a full macro breakdown in under 2 minutes.'; actions = [ { label: 'Open the Macro Calculator →', fn: "showPage('portal')" }, { label: 'Read the Macro Guide first →', fn: "showPage('macro')" } ]; extras = [ { label: 'Want a coach to adjust your numbers? Apply →', fn: "showPage('apply')" } ]; } // Total beginner or clueless on nutrition → guide first else if (exp === 'beginner' || nutrition === 'clueless') { badge = 'Start Here'; title = 'Start with the\nFree Macro Guide.'; desc = 'Before calculators and coaching, you need the fundamentals. The free macro guide covers what macros actually are, how to calculate your targets from scratch, how to set up MyFitnessPal correctly, the best foods for each macro, and a weekly habit tracker to build consistency. Get this locked in first.'; actions = [ { label: 'Read the Free Macro Guide →', fn: "showPage('macro')" }, { label: 'Then use the calculator →', fn: "showPage('portal')" } ]; extras = [ { label: 'Already read it? Apply for coaching →', fn: "showPage('apply')" } ]; } // Intermediate, wants structure, tracking not working → Standard coaching else if ((exp === 'intermediate' || exp === 'advanced') && (support === 'structure' || support === 'accountability') && nutrition === 'tracking') { badge = 'Standard Coaching Fit'; title = 'Your Macros Aren\'t\nthe Problem.'; desc = 'If you\'re already tracking and still not seeing results, the issue is usually the numbers themselves — wrong targets, no adjustments, no one reviewing your data. Standard coaching gives you a semi-custom program, personalised macro targets, and bi-weekly check-ins to make sure things are actually working. That\'s the missing piece.'; actions = [ { label: 'Apply for Standard Coaching →', fn: "showPage('apply')" }, { label: 'Book a free 15-min call first →', fn: "window.open(CALENDLY_URL,'_blank')" } ]; extras = [ { label: 'See what Standard coaching includes →', fn: "showPage('about')" }, { label: 'Read the FAQ →', fn: "showPage('faq')" } ]; } // Wants full access / advanced / accountability → Elite or VIP else if (support === 'fullaccess' || (exp === 'advanced' || exp === 'athlete') && support === 'accountability') { badge = 'Elite or VIP Coaching'; title = 'You\'re Ready for\nFull 1-on-1 Coaching.'; desc = 'You\'re experienced, you\'re serious, and you want someone fully invested in your results — not just a template. Elite coaching is fully individualised with weekly Loom feedback, 7-day support, custom meal plans, and a 6–12 month roadmap. VIP adds in-person sessions if you\'re in Houston. This is where serious athletes get serious results.'; actions = [ { label: 'Apply for Elite / VIP Coaching →', fn: "showPage('apply')" }, { label: 'Book a discovery call first →', fn: "window.open(CALENDLY_URL,'_blank')" } ]; extras = [ { label: 'See the full coaching breakdown →', fn: "showPage('about')" }, { label: 'View client results →', fn: "showPage('results')" } ]; } // Default / recomp / intermediate wants structure → guide + apply else { badge = 'Good Starting Point'; title = 'Two Steps:\nGuide, Then Apply.'; desc = 'Based on your answers, the best move is to get your nutrition fundamentals locked in first using the free macro guide, then apply for coaching so we can build a proper plan around your goal. Recomposition especially requires the right macro setup — it\'s not just eating less.'; actions = [ { label: 'Start with the Free Macro Guide →', fn: "showPage('macro')" }, { label: 'Apply for Coaching →', fn: "showPage('apply')" } ]; extras = [ { label: 'Use the macro calculator in the portal →', fn: "showPage('portal')" }, { label: 'Read the FAQ →', fn: "showPage('faq')" } ]; } // ── Render result ── document.getElementById('rBadge').textContent = badge; document.getElementById('rTitle').innerHTML = title.replace('\n', '
'); document.getElementById('rDesc').textContent = desc; const actEl = document.getElementById('rActions'); actEl.innerHTML = actions.map((a, i) => `` ).join(''); if (extras && extras.length) { const extEl = document.getElementById('rExtraLinks'); extEl.innerHTML = extras.map(e => `
  • ${e.label}
    • `).join(''); document.getElementById('rExtras').style.display = 'block'; } r.scrollIntoView({ behavior: 'smooth', block: 'start' }); } function qRestart() { Object.keys(qAnswers).forEach(k => delete qAnswers[k]); document.getElementById('quizResult').classList.remove('q-show'); document.getElementById('quizDots').style.display = 'flex'; document.querySelectorAll('.quiz-step').forEach(s => s.classList.remove('q-active')); document.getElementById('qq1').classList.add('q-active'); qUpdateDots(1); document.querySelectorAll('.quiz-opt').forEach(o => o.classList.remove('q-selected')); document.getElementById('rExtras').style.display = 'none'; }
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    3 new workout uploads every week. 3 live classes every week. A growing library of on-demand content you can access any time — all for one flat monthly rate. No coaching required, no commitment beyond the month.

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    What You Get Every Month
    3
    New uploads / week
    3
    Live classes / week
    12+
    New workouts / month
    ∞
    On-demand library
    ✓New content every week — strength, sculpt, HIIT
    ✓Live classes with real-time coaching cues
    ✓Replay access — never miss a class
    ✓All fitness levels welcome
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    ✓Upgrade to coaching at any time

    What's Inside

    New Content.
    Every Single Week.

    📹
    3 uploads / week
    On-Demand Workouts
    New workout videos uploaded three times a week — strength sessions, sculpt formats, HIIT, and mobility. Watch on your schedule, replay any time, build at your own pace.
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    3 live classes / week
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    Three live sessions per week with real-time coaching cues and energy you can't replicate alone. Classes are recorded and added to the replay library so you never miss one.
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    Every upload lives in the library permanently. As a member you get access to every past session from the moment you join — beginner-friendly to advanced formats.

    Weekly Schedule

    Sample Weekly Schedule

    Live class times will be confirmed at launch. Schedule is fixed weekly — replays available within 24 hours of each session.

    Mon
    Tue
    Wed
    Thu
    Fri
    Sat
    Sun
    Strength6:00 AM🔴 LIVE
    —
    Sculpt6:00 AM🔴 LIVE
    —
    HIIT6:00 AM🔴 LIVE
    —
    Rest
    New UploadOn-Demand
    —
    New UploadOn-Demand
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    New UploadOn-Demand
    —
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    Sample Content

    What to Expect

    Strength · 45 min
    Lower Body Builder Session
    Glutes, hamstrings, quads · Gym required
    Sculpt · 30 min
    Total Body Sculpt — No Equipment
    Bodyweight · All levels · Home-friendly
    HIIT · 20 min
    Metabolic Conditioning Circuit
    High intensity · Minimal equipment
    Strength · 50 min
    Upper Body Hypertrophy
    Back, shoulders, arms · Gym required
    Mobility · 20 min
    Full Body Stretch + Recovery
    No equipment · Post-workout or rest day
    +
    New every week
    3 uploads added weekly

    Membership vs Coaching

    Which Is Right for You?

    🟢 Membership — $49/mo
    ✓ You want flexibility — train when you want
    ✓ You're self-motivated and consistent
    ✓ You want variety without a fixed program
    ✓ Budget-conscious — great starting point
    ✕ No personalised program built for you
    ✕ No check-ins or macro coaching
    🔴 Coaching — from $200/mo
    ✓ You want a program built specifically for YOU
    ✓ You need accountability and check-ins
    ✓ You want macro coaching or meal plans
    ✓ You're serious about specific results
    Membership access included with coaching

    Not sure? Take the 60-second quiz and get a personalised recommendation based on your goal, experience, and what kind of support you actually want.

    Questions

    Membership FAQ

    How do I access the content?
    After signing up you'll receive login details to the member platform where all live classes and on-demand content is hosted. Everything is accessible from your phone or computer.
    What if I miss a live class?
    Every live class is recorded and added to the replay library within 24 hours. You'll never lose access to a session just because you couldn't make it in real time.
    Do I need a gym?
    No — the schedule includes a mix of gym-based and home-friendly sessions. Sculpt and bodyweight workouts require no equipment at all. Strength sessions are gym-recommended.
    Can I upgrade to coaching later?
    Yes — and the membership is a great way to experience the coaching style before committing. Upgrading is seamless. Your membership fee does not carry over but coaching includes everything in the membership.
    How do I cancel?
    Cancel any time through your member account. You keep access until the end of your billing cycle. No hoops, no penalty.
    Is this right for beginners?
    Yes. All classes include modification options and the library covers all levels. If you're a total beginner who wants more structure and guidance, coaching may serve you better — take the quiz to find out.
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