Unf*ck Your Fitness

Train Till Death

General Fitness, Strength & Conditioning
Coaches
Coach Neil and Coach Lexy

Did you wake up one day and say, "...Fuck. I'm not in my 20’s anymore," as you realize how much your body hurts, how hangovers last longer, and your coffee just doesn't hit the same? We all face it. Life starts to catch up with you and now you're feeling it—and see it too. Well, it's time to get yourself unf*cked and back to feeling awesome.

Unf*ck Your Fitness is going to get you there. Join a team of like-minded people who need to make the same changes in their health and strength, one day at a time. With the right habits and routines you’ll see yourself get stronger, gain energy, and improve your mood. And best of all, the weezing that happens with activity will go away! Reclaim the badass you are.

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Take your fitness anywhere.
Love a gym atmosphere? Awesome! Have gymtimadation? No problem! Like to train outside? Hell yeah! Each workout has options for whatever equipment you have access to. The goal is to make progress in a manageable way and get stronger and healthier one day at a time.
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Get strong. Everywhere.
Unf*ck Your Fitness is a strength based program that’s made for real life people. You'll work on cardio, make gains, and get leaner, but strength is the foundation that the rest of your fitness is built off—but don’t worry you won’t get bulky like The Rock (unless you want that).
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A coach that gets you.
Go through your team workouts with a coach that keeps the bigger picture in mind. Lifestyle and habit coaching is just as important as being strong, which is why your coach is available to help answer any questions or uncover sticking points in our team chat to keep everyone on track.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Weekly Written Check In
Reflect on your weekly progress and your goals in-app as you get after it week to week!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Kettlebells
Recommended
Bands (Loops and/or long bands) // Access to a Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-01-03

A1

Goblet Squat

3 x 8

A2

Single Arm Dumbbell Row

3 x 16

B1

DB Split Squat

3 x 16

B2

DB Reverse Fly

3 x 8

C1

Db Oblique Side Bends

3 x 16

C2

Plank

3 x 1:00

Finisher! Arms

D

3 Rounds Bicep Hammer Curls 10-15 reps Lateral Raises 10-15 reps Rest 90 seconds

Conditioning

E

Post Workout Reflection

Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?

Monday
2022-01-04

A1

DB Deadlift

3 x 8

A2

Neutral Grip DB Floor Press

3 x 8

B1

Glute Bridges

3 x 10

B2

Half Kneeling DB Press

3 x 16

C1

Penguins

3 x 15

C2

Ab Reach

3 x 15

Glute Finisher!

D

3 Rounds MAX rep Sumo Squat MAX rep KB swings Rest 2 minutes If you're not comfortable performing KB swings get back on the ground and do a MAX set of glute bridges. Yes... I know you did them earlier. Don't worry about it. ;)

Conditioning

E

Post Workout Reflection

Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?

Wednesday
2022-01-06

A1

DB Front Squat

3 x 8

A2

Arnold Curl and Press

3 x 8

B1

Gorilla Row

3 x 16

B2

Side Lunge

3 x 16

C1

Wall Sit

3 x 1:00

C2

Superman

3 x 12

Finisher! Curls!

D

3 Rounds MAX set of crush curls Rest 90 seconds before the next round. It is called the crush grip because you're squeezing the dumbbell or kettlebell as if you were trying to crush a soda can. You should feel this in your biceps but you should also feel your chest muscles burning!

Conditioning

E

Post Workout Reflection

Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?

Thursday
2022-01-07

A1

Dumbbell RDL

3 x 8

A2

Elevated Push-up

3 x 8

B1

DB Reverse Lunge

3 x 16

B2

Crush Grip Floor Press

3 x 15

C

Bear Crawl Hold

3 x 0:45

Conditioning

D

Glute + Core Finisher!

Glute + Core Finisher! 2 rounds MAX reps side lying leg raises RIGHT SIDE MAX reps single leg glute bridges w/ pulse RIGHT SIDE 60 seconds penguines Alternating --- MAX reps side lying leg raises LEFT SIDE MAX reps single leg glute bridges w/ pulse LEFT SIDE 60 seconds penguines Alternating

Conditioning

E

Post Workout Reflection

Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?

Saturday
Weekly Check In

Conditioning

A

Training Quality

What was your training quality for the week? What did you feel went well? What could be improved? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

B

Nutrition Quality

How was your nutrition quality for the week? Were you able to stay in line with your goals? What were some wins and some losses? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

C

Energy Levels

How were your energy level overall this week? Was it consistent in one form or another or was it up and down? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

D

Sleep Quality

How was your sleep quality for the week? On average how many hours did you get a night? Do you have an idea why your sleep may have been good or bad? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

E

Wins and Losses

What were some wins for the week across all of your training, nutrition, and lifestyle touch points? What are some losses we could improve on for the upcoming week? -- Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

F

Additional Notes

Please leave any additional notes or questions you may have? You got through the week! Let's prepare for an even better one! Leave answer in "circuit notes" below and hit complete when you're done!

Coaches
coach-avatar Coach Neil

Coach by day, Musician by night

coach-avatar Coach Lexy

Coach, nutrition nerd and artist.

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Get on the path to getting unf*cked.

Try us out for FREE for 7 days, on us! We're excited to have you join our team.

Start My 7-Day Free Trial
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FAQs
What is there to expect?
You’ll get a weekly training calendar with 5 days of programming. There will be 3 days where we hit on strength training and 2 days of optional aerobic work—we’ll note when it is no longer optional. ;)
How do I know when to take a rest day?
Your mental wellness is just as important as the strength of your body. In addition to training programs, there will be a weekly check-in where you’ll reflect on how you’re feeling, think about your goals, and work on tracking your habits.
Who is this training good for?
The simple answer, anyone! This team is built for those that just need help with consistent programs, learn how to get back on track, and work with a coach that's truly designing workouts for real results that will last.
Where am I supposed to work out?
We design workouts that don't rely completely on expensive or fancy equipment. You just need the basics, and you can get this work done at your favorite gym, or even at home! Still need help with adjustments? We can help with that too.
Will I lose weight?
It depends! We focus on strength training as our foundation, but any positive changes to your lifestyle will get you results like losing weight or gaining strength. Your other habits greatly impact the results you will actually see, but luckily we have weekly check-ins to talk about those too.
How much do I get to talk to the coach?
Our coaches will constantly check in with the team chat and stay up to do date with any questions or concerns you have. There are also weekly check-ins with the coach to let them know how you're feeling, what progress you're making, and learn how to focus on healthy habits.
What happens if I miss a training day?
If you miss a day? No worries! You can always make it up on a different day, or give yourself that mental break if you're feeling the stress. Mental wellness is just as important as your physical strength, so we make sure recovery is part of your training as well.
So like... what does "Train Till Death" mean?
Train Till Death is our name because it's also our philosophy. We don't believe in fad diets, 30-day miracle plans, or quick fixes to being "healthy". Feeling your best, looking your best, and being able to enjoy living is a frame of mind. Do a little every day to prioritize yourself, for life.
The Proof
verified-athlete-avatar Hannah Lovett

Certified Badass

Verified Athlete

"Now that I have committed myself to this path after I was given the tools for success, there's no going back. I was 154lb with fat, now I'm 130 with muscle! I don't think I could have gotten to where I am without help from this fitness plan and every day I'm seeing improvements!"

verified-athlete-avatar Kelsey Lobie

Certified Badass

Verified Athlete

"Training with Neil has been fantastic! I love the program how he’s able to change things up when it’s necessary for me. He truly cares about you and your health. Some highlights are getting out to deadlifting 200lbs, starting to run again, and of course losing 75 lbs! Thank you!!"

verified-athlete-avatar Alex Skarmas

Certified Badass

Verified Athlete

"Neil really cares about each of his clients and makes you feel like you are capable of pushing yourself and hitting your goals. Having a support system from a coach makes a huge difference in what you feel you are able to accomplish!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Unf*ck Your Fitness
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Unf*ck Your Fitness
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Unf*ck Your Fitness
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Unf*ck Your Fitness