Attention: Former Athletes
Are you tired of not performing to the level you know you're capable of?

Is the frustration of not seeing results causing you to wonder if your best days are behind you?

It's Time To Level Up

Permanent & Sustainable 
Body Transformation Coaching

Education Through Coaching

3 P's Of Nutrition

Education is the number one reason why my clients get results and KEEP results after we've stopped working together. I help you create a plan and strategy while explaining the why and how the program works for you and how you can mold it to fit your individual goals.
The 3P's framework is an easy way to understand nutrition make your goals fit your lifestyle and goals. 
Principles are the laws of nutrition. 
Protocols are diets that make it easy to follow the laws.
Practices are daily habits that make the protocols part of your lifestyle.


A Fully-Loaded Tool Belt

You'll also be a part of the Mindful Muscle community filled with individuals that are on the same journey as you. It’s a place where we share form videos, I do weekly trainings, and you might even discover a new protein recipe.
You'll be geared up like your Call of Duty avatar. Training app, recipe books, yoga/mobility flows, at-home HIIT workouts, meditation apps, journal prompts. You'll get the kitchen sink when you sign up.


Adam, 32, Former Canadian National Team Soccer

Post college, I took on long distance running to take on a new challenge. For years, I put in the time but eventually got bored and just realized that although I enjoyed working out (running, gym, biking, etc) I didn't have a plan.

At the same time, life was changing rapidly and I started to get fatigue from the daily grind. I needed to work on my mental strength, do some re-prioritizing, start to build new habits and lay a new routine.

I quickly started to see results. My goal was less about losing weight and more about my appearance, but I lost 12lbs in 10 weeks, and hit PRs for several upper and lower body exercises.

Brian, 46, Runner 

 I hired Paul to help me rehab after a series of injuries that prevented me from running. For four years, I struggled recovering from my running injuries, and didn't believe I'd be able to run again. I took group weightlifting classes, tried cycling and hiking, but nothing I was doing was getting results, and nothing filled the void that running left behind. I put on 20 lbs from my peak running shape, and thought I could lose 30 lbs to get me back to teenage shape. I got so much more than I bargained for.

His holistic approach of strength, yoga, nutrition, meditation and sleep was completely new to me. The results are well beyond my expectations, and I feel we are still early in our journey together. I have lost 52 pounds in a year, and now weigh the same as my trim 16 year old self, a full twenty pounds lighter than I thought would be possible. My strength has increased with what feels like new pr's every week - my deadlift and hip thrust pr's are particularly exciting, especially since my hips had been affected by my running injuries. After just 8 weeks of running I hit a personal best in my 5k. I can't wait to see the results in my first race!

Brian, 47, Runner

After not running for a couple of years due to injury, I just did my longest run of summer 18 km. The combination of strength training, yoga & attention to movement has allowed me to get back on the road.

Jose, 42, Runner

I reached out to Paul to set up some time so we could make a plan to complete my first solo marathon. I had a lot of self-doubt. Could I finish? Was I strong enough? Paul coached me through his program. It was a combination of mapping out my runs, coaching, and positive affirmations. 'I am a marathon runner' was one of my favorites when I was tired and fatigued. I used headspace and mediated daily to get myself in the right mind set for my upcoming run.
On October 25th, I completed my first marathon in 3:11:54. It was one of the hardest but most rewarding experiences of my life. I still practice Paul’s guidance and trainings as I continue my running journey.

Why Having A Coach Is So Valuable?

If you’ve ever played sports, you know the value that coach can bring to your performance.

They point out blind spots: I’m sure you have go-to snacks and exercises that you rely because you are comfortable with them.

They call out obstacles: Stepping into the unknown is scary, but a coach can help you navigate mistakes they made so you don’t have to waste time making them yourself.

My pitching coach in college called it expensive experience vs. inexpensive experience.

They push you: How many times would you have stopped if coach hadn’t challenged you to do ONE more set? One more rep?

Every successful athlete has a coach. 

The best athletes have their own trainer, mental performance coach, and chef.


  • College Athlete: Catcher at Washington State University
  • lululemon Ambassador (yes, I know lululemon isn't capitalized)
  • Founding Barry's Instructor: Seattle represent!
  • Mindful Muscle Podcast Host
  • ​NSCA Certified Personal Trainer
  • ​NCI Certified Nutrition Coach
  • ​FRC Mobility Specialist
  • ​200HR Registered Yoga Teacher
  • ​2:57:27 Marathon Runner (my first marathon I ran during COVID since there was nothing else to do)
  • ​Many more certs & specializations (I'm always doing new courses and certs because there's always a new way to help people like you get better results)
Full transparency..

I was NOT always in fitness. I had a 5 year career in marketing/advertising.

There was a 7 year window between college athlete and getting certified as a personal trainer  where I was, to use a baseball term, IN A SLUMP.

I'll share what got me out of my slump in a couple minutes.



  • You're over the age of 18
  • ​You're prepared to put in the work
  • ​You are willing to be coachable
  • ​You're tired of living a C+ life and ready to make a change


  •  If you are not ready to take ownership 
  • ​If you love talking about action, but don't actually want to work
  • ​If you are satisfied with where you are currently
  • ​You think you know everything
You know what the biggest problem is with online fitness PDF programs and classes is?
They assume everyone is carbon copies of each other.

They assume you're fresh off the line at the factory with no injury history, zero unique challenges, and you understand everything they say to a T.

But that's not the case, is it?

It's like approaching someone at the bar with a pre-rehearsed template.

Pretend you got really nervous talking to someone at a bar.

The kind of nervous where you tell yourself for 20 minutes that you'll go talk to them.

Then they walk closer to you..

You can feel yourself getting sweaty.

You make eye contact.

This is the moment!

You open you mouth.

And let an awkward "hello" 3 octaves higher than your actual voice.

Woof... Better luck next time.

So you tell yourself it's time to change your ineptitude at dialogue and become the communicator you dream of


It reads, "Use this template to talk to girls with confidence and charisma like never before."

Wow! Problem solved.

You rehearse the template and make your way back out to the bars for redemption.

You say, "Hi, my name is _____. What's your name?"

*You get a name*

So far so good. Results baby!

Then you ask, "Do you come here often?"

*awkward laugh.. yeah sometimes*

Uh oh...

You ask the next question you remember, "Can I buy you a drink?"

*they aren't drinking tonight."

Well shit... 

What do you do next.

You recall what you remember from the template.

At some point it said ask for a number so you let it rip.

"Can I get your number???"

*no thanks*


Do you see the problem?

You can't expect results using templates that don't teach you the nuance.

You might have the same goals as people, but how you get there will look different person to person.

Just like getting someone's number will happen differently each time.

Templates ignore individual needs and lack the ability to adapt.

This all sounds great, but it also sounds like too much work.


Truth: You're spending more time than you need.

I'm going share the science with you shortly, but first I want to break down a concept from one of my favorite books *THE ONE THING.

Let's say your goal is to get stronger.

You walk into the gym and as soon as you put your bag away, the anxiety hits.


So you end up doing random workouts you remember from an Instagram video.

Maybe you'd rather not think about what to do and would rather do a structured fitness class.

But what is it structured for?

Your goals?

Or are the moves and weights watered down to make sure that Frank and Karen don't fall over each other.

Exercising is great, but if you have a goal, exercising without direction is just like going 10 yards in 10 different directions.

When you do that, you end up at square one despite all the time and effort.

That means you might spend 4, 5, 6 hours working out with minimal return.

If you do that for a year, you end up wasting a year without any REAL results.


Setting a goal and working toward's that goal each day.

When you do that and you work towards ONE THING, you end up going 10 yards in the SAME direction 10x.

100 yards instead 10 yards.

From a scientific perspective this means organizing your training week so that you do 10-20 hard sets per week per muscle group.

When you do that week over week and increase volume with the similar exercises, they you're following the training priniciple of progressive overload.

This can be done in 3-5 days a week in the gym when structured properly.

Saving you time in the gym AND decision fatigue on what you should be done.

It's like having your own training GPS system instead of using MapQuest.

**Helms, Eric, et al. The Muscle & Strength Pyramid: Training. 2nd ed., Muscle and Strength Pyramids, 2019. 


Truth: You can have any foods or drinks you want.

The key is to understand how they fit into your nutrition plan and body goals.

I don’t believe in restricting food.

I like to say I’m diet agnostic.

Meaning I don’t believe any diet is better than another.

At the end of the day diets help you hit a calorie deficit which helps you lose weight.

Do chicken and broccoli help you lose weight?

Well, chicken is great because it’s a protein and protein takes longer to digest making you feel full longer.

But it’s not the ONLY protein.

Rice is great because it’s a carb that the body can convert to fuel for you workouts.

But it’s not the ONLY carb.

Broccoli is great because it has fiber and nutrients like Vitamin C, Vitamin K, Iron, & Potassium.

But it’s not the ONLY nutrient dense food.

Once you have a body composition goal, you just need to set your nutrition goals to match it.

The nuance is making adjustments as you adapt and as life happens.

Which it inevitably does. 

Which is where a coach comes in :)

My job is to make the nutrition process simple to understand and implement.

I do that through education, recipe books, nutrition guides, and a community of individuals that have navigated the same obstacles you are.


Truth: The top athletes, CEOs, influencers use meditation, journaling, and breathwork on a daily basis.

It helps them stay more focused, recover faster, manage stress, and sleep better.

Marc Benioff, Salesforce CEO

"A beginner’s mind is the practice of looking at the world with fresh, unencumbered eyes, and avoiding inside-out or homogenous thinking that can lead to blind spots and missed opportunities. To encourage this mindset, we have ‘mindfulness zones’ on every floor of our office buildings where employees can put their phones into a basket and clear their minds."

Lebron James, Los Angeles Lakers

“As an athlete, there’s a lot of focus on physical fitness. This partnership with Calm is all about mental fitness. It’s something I’ve always prioritized, and it’s just as important to my game, my career, and my life than anything I can do physically,” said LeBron James in an official release. “The ability to focus and calibrate everything going on inside your mind is a skill that can be strengthened over time, and Calm helps me do that.”

Kendrick Lamar, Rap Artist

“I have to have at least 30 minutes to myself. If it’s not on the daily, every other day, to just sit back, close my eyes, and absorb what’s going on,” said Kendrick Lamar in a recent interview for GQ Style. “When you in music — and everybody knows this — the years are always cut in half because you always have something to do. We in the studio for four months, that go by. Now you gotta go on the road for five months, that go by. Next thing you know, five years going by and you 29 years old. You know? So I have to find a way to understand the space that I’m in and how I’m feeling at the moment. ’Cause if I don’t, it’s gonna zoom. I know. I feel it.”

Mark Devine, Former Navy Seal Commander

“I used Box Breathing every day in SEAL training…it helped me graduate as the honor man, [the] number one graduate. Now I use it for every challenging situation, and practice it daily.”


Truth: It's costing you more than you realize to NOT hire a coach.

I’ll make this one quick.

If you want to buy or sell real estate, do you go get your real estate license or hire an agent?

If you want to set yourself up for long-term financial success do you spend years becoming a certified financial planner or do you hire someone to manage your money?

If need to figure out a tech issue with your computer would you rather spend hours watching Python or C++ tutorials or have a IT do it for you?

Time is money.

Having someone guide you through a fitness journey, answer questions, and educate you, it saves you time, money, and years of frustration.


Data-Driven Decisions

Within the coaching program we track EVERYTHING. The more we know about your health, the more levers we can pull to pivot and keep you from falling off track.
  • Training: Daily workout down to the reps, sets and weight 
  • Nutrition: Calories, Macros, Weight
  • Recovery: Sleep, Stress Levels, Energy

No More Decision-Fatigue

No more wondering what you should do or what you should eat. Each week is programmed so that you know what you're doing each day in the gym. You'll have access to 5 different recipe books and in-depth trainings so you know what to eat to fuel your performance and reach your targets.

Accountability & Support

You'll have more accountability and support than a typical in-person class or trainer provides.
  • Zoom Calls: Face-to-face coaching calls in 1:1 & group settings
  • Email Check-Ins: Weekly forms for consistent updates
  • Private Trainings: Only available to the Mindful Muscle community

I've Been Where You're At. I Know How Frustrating It Is...

I remember the fist-clenching frustration I felt when I decided I should hire a coach.

I was 27, living on my own, in a studio just outside of downtown Seattle.

Monday through Friday I would work at Amazon and workout on the way home at 24.

I stuck with workouts I felt comfortable with.

In fact, I still used the same programs the strength coach in college wrote me 8 years ago.

I’d miss workouts if there was a work happy hour.

Then I would try to make them up on the weekend.

This is where the frustration comes in…

Weekends ALWAYS consisted of some form of going out, eating like trash, and dreading Monday.

HALF of my week aligned with what I wanted. The other half didn’t.

I knew I was capable of more.
  • More Confidence
  • Better Sleep
  • More Mobility & Less Stiffness
  • ​Getting Stronger
  • ​Having More Energy
And not just every once in awhile.

But on a DAILY basis.

So I decided to invest in a coach and I had my own transformation.

How Does The Process Work?

Submit An Application

Tell us about you, your goals, and what's holding you back

Schedule First Coaching Call

We will map out a customized program for you to start your transformation

See Results

If you do the work, I can promise, you'll feel more confident, energized, and intentional each day.

Why would I do online coaching instead of personal training?

Online coaching is the accountability, programming, and results of in-person without paying for a 1:1 personal training session. One hour can run $100-$150 per hour. That means training 4x would be $400-$600 per week. If you’re considering in-person, ask yourself if you want to pay to spend time with someone or pay to get results.

How do I access the workouts?

Download the our app from the App Store and you’ll have access to all of your workouts in one place. Each day includes the reps, sets, and video demonstration of your exercise. The weights you do are tracked so you can measure progress week to week.

How often do we talk?

Weekly Group Coaching Calls & Weekly Email Check-Ins

What if I don't have access to a gym?

You can select programs that include: bodyweight, bands, dumbbells, kettlebells, all the way up to a full weight room. Each program includes 3-6 day workout splits. Each program also has optional cardio, yoga, and mobility

How long is the program?

The Mindful Muscle Program starts you with a 90 day program and then you have the option to cancel or continue

What if I have some injuries I'm working through right now?

Injuries happen and we’re willing to help you work around your injuries so you can keep progressing! That’s the great thing about nutrition and mindfulness being a part of the program. There’s always something to do.

I'm pretty new to all this fitness stuff. Is it okay if I'm a beginner?

I’d tell you now is the best time to hire a coach so that you establish good habits right away, instead of developing poor habits and having to break them down the road. 
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