Protein First
Target 0.8–1g of protein per lb of bodyweight daily. Prioritize lean meats, eggs, Greek yogurt, and legumes to fuel muscle repair and growth.
CLASSES
120+ weekly classes across every discipline.
Weekly Schedule
Find Your Class
Over 120 classes per week across strength, HIIT, mobility, martial arts, and athletic performance.
6:00 AM
Morning Power
Marcus Steel60 min
StrengthIntermediate
7:30 AM
HIIT Inferno
Zara Phoenix45 min
HIITAdvanced
9:00 AM
Mobility Flow
Sofia Volkov50 min
MobilityBeginner
12:00 PM
Hypertrophy Block
Dante Ricci75 min
StrengthIntermediate
5:30 PM
Speed & Agility
James Okafor60 min
AthleticAdvanced
7:00 PM
Evening Burn
Zara Phoenix45 min
HIITIntermediate
Fuel Right
Nutrition Fundamentals
Peak performance requires peak nutrition. Apply these science-backed principles to accelerate your results.
Hydration Strategy
Drink at least half your bodyweight (lbs) in ounces of water daily. Add electrolytes during intense training sessions lasting 60+ minutes.
Pre-Workout Fuel
Eat a balanced meal with complex carbs and protein 2–3 hours before training. For early sessions, a banana with almond butter 30 min prior works perfectly.
Post-Workout Window
Consume 20–40g of fast-digesting protein within 30–60 minutes post-workout. Pair with simple carbs to spike insulin and accelerate glycogen replenishment.
Micronutrient Density
Prioritize colorful vegetables and fruits at every meal. Vitamins C, D, zinc, and magnesium are especially critical for recovery and hormonal health.
Sleep & Recovery Nutrition
A casein-rich snack (cottage cheese, Greek yogurt) before bed provides slow-release protein during sleep — your body's primary muscle-building window.
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