Everything You Will Receive
The TBG: Life Upgrade Protocol isn't a template. It's not a PDF you download, skim through, and never open again. It's a fully structured, personally guided coaching experience designed around your goals, your schedule, and where you actually are right now. Every component exists because it solves a specific problem that causes most people to quit. Here's what's inside.
Personalized Training Program
Your training program is built from scratch — designed specifically for your goals, your experience level, and your schedule. Whether you train three days a week or six, at a gym or at home, the program fits your life instead of forcing you to rearrange it.
Every phase is progressive. As you adapt and get stronger, the program evolves with you — adjusting volume, intensity, and structure so you're always moving forward, never plateauing. No cookie-cutter templates. No guesswork. Just a clear plan that tells you exactly what to do and why.
Your workouts are delivered through the coaching app, where every set, rep, and weight is logged and tracked — giving both you and your coach a clear picture of your progress over time.
Nutrition Guidance
You'll receive clear, practical nutrition targets designed to support your specific goal — whether that's fat loss, muscle gain, performance, or simply building a healthier relationship with food. This isn't a rigid meal plan that falls apart the first time you eat out or have a busy week.
Instead, you'll learn how to eat with intention — understanding what your body needs, how to make better choices consistently, and how to build eating habits that actually last. You'll get guidance on macronutrients, meal timing, hydration, and real-world strategies for staying on track without obsessing over every gram.
Nutrition is reviewed and adjusted as part of your regular check-ins, so it evolves with your progress — not something you set once and forget.
Weekly Coaching Check-Ins
Every week, you'll complete a structured check-in that covers your training, nutrition, habits, energy, mindset, and overall progress. This isn't a survey you fill out and never hear about again — every check-in gets a detailed, personal response from MJ.
Your coach reviews your data, your feedback, and your progress photos to give you specific guidance on what to keep doing, what to adjust, and what to focus on next. If something isn't working, it gets fixed. If you're making progress, you know exactly why.
This weekly rhythm is the backbone of the protocol. It's what keeps you accountable when motivation drops, and it's what separates this from every program you've tried and abandoned before.
Habit & Lifestyle Coaching
Training and nutrition are the foundation — but real transformation happens in the other 23 hours of your day. The protocol includes structured coaching around the daily habits, routines, and decisions that shape who you're becoming.
This means working on things like sleep, stress management, morning routines, time management, self-discipline, and mindset — the things most fitness programs ignore entirely. You'll build systems that support your goals instead of sabotaging them.
The discipline you develop in the gym is meant to carry into your career, your relationships, and the way you see yourself. That's what makes this a life upgrade, not just a training block.
Direct Communication with MJ
You're not coaching yourself. You're not submitting tickets to a support team. You have a direct line to your coach — MJ — throughout the entire protocol. Questions, concerns, wins, struggles — you bring them directly and get real responses, not automated replies.
Communication happens through the coaching platform, so everything stays organized and connected to your training and progress data. Whether you need a quick form check, a substitution for an exercise, or just someone to tell you to stop overthinking and get to work — your coach is accessible.
Messages are typically responded to within 24 hours. This is one-on-one coaching with a real person who knows your name, your goals, and exactly where you are in the process.
Professional Coaching Platform
Your entire coaching experience lives inside a dedicated app — Everfit — built specifically for personal coaching and client management. No scattered spreadsheets, no random PDFs, no trying to remember what you did last week. Everything is in one place.
Inside the app, you'll find your personalized workouts with built-in logging, your check-in forms, direct messaging with your coach, progress tracking, and any resources or guides shared throughout the protocol. It's clean, intuitive, and designed so you can focus on the work instead of the logistics.
The app is available on both iOS and Android. Once you're onboarded, you'll receive a short walkthrough to make sure you're comfortable navigating everything before day one.
Progress Tracking
What gets measured gets managed. Throughout the protocol, your progress is tracked across multiple data points — not just the scale. Progress photos, body measurements, training performance, and lifestyle markers all paint a complete picture of how you're changing.
You'll submit progress photos and measurements at regular intervals, which your coach reviews alongside your training data and check-in responses. This gives both of you a clear, objective view of what's working and where adjustments need to happen.
Most people have no idea how much progress they've actually made because they're only watching one number. The protocol tracks the full picture — so when you look back at week 1 from week 12, the transformation is undeniable.
Client Resource Portal
Beyond the coaching app, you'll have access to a dedicated client resource portal — a centralized hub built to support you throughout the protocol and beyond. This is where the foundational guides, educational materials, and reference resources live, so you always have somewhere to go when you need clarity.
Inside the portal, you'll find things like the progress photo and measurement guide, nutrition starter resources, training and recovery education, mindset and habit-building materials, and answers to the most common questions clients ask along the way. It's not meant to overwhelm you with information — it's meant to give you the right resources at the right time, organized in one clean place.
The portal complements your day-to-day coaching inside the app. The app is where the work happens. The portal is where the knowledge lives — so you're not just following a program, you're learning how to take ownership of your training, your nutrition, and your habits for the long run.
What a Typical Week Looks Like
Structured enough to keep you consistent. Flexible enough to fit your life.
Ready to Stop Starting Over?
Apply for the TBG: Life Upgrade Protocol. We'll schedule a strategy call to talk through your goals and see if it's the right fit.
It's a good day to be great.