METHODOLOGY

The Standard

Four pillars. One system. Every person we work with is built through this framework — no shortcuts, no guesswork.

💪
01
Workout Strategy
🔥
02
Nutrition
❤️
03
Recovery
🧠
04
Mindset
01
Pillar 01

Workout Strategy

Train With Structure

Training is built around a repeatable weekly split so clients know exactly what to do, recover well, and keep progressing without guesswork.

Sample Weekly Protocol
High
Mod
Low
MON
Upper
High
TUE
Lower
High
WED
Active Recovery
Low
THU
Upper
High
FRI
Lower
High
SAT
Conditioning
Moderate
SUN
Active Recovery
Low
02
Pillar 02

Nutritional Fuel

Keep It Simple

Our nutrition strategy keeps things simple so you can get results without obsessing over macros or giving up the foods you enjoy.

Nutrition Priorities
Protein Target
Protein is set at .8-1 gram per pound of body weight to support recovery and lean muscle retention.
.8-1g/lb
Calorie Target
Calories are set at a slight calorie deficit so progress stays steady without making nutrition feel extreme.
Slight Deficit
Simple Structure
We focus on calories and protein instead of asking clients to obsess over detailed macro splits.
No Macro Math
Foods You Enjoy
The plan leaves room for meals you actually enjoy so nutrition feels realistic enough to stick with.
Stay Flexible

Calories and protein are the main levers here, with the exact targets adjusted to the client and their current phase.

03
Pillar 03

Recovery IQ

Rebuild Smarter

We're not about the “rise and grind” mentality. We prioritize sleep, recovery, and stress management so your body can perform, recover, and continue progressing toward your goals.

Recovery Standards
Sleep First
Build routines that protect bedtime, improve sleep quality, and keep recovery consistent from week to week.
Stress Management
The plan accounts for work, life, and training stress so your body can keep progressing instead of spinning its wheels.
Recover to Perform
Recovery is programmed with intention so you can train hard, bounce back, and stay consistent long term.
Weekly Reset
Active recovery days are built into the week so fatigue stays manageable and momentum stays high.
Why this matters
Recovery is treated like part of the program, not something you try to squeeze in after the hard work is done.
04
Pillar 04

Mindset

Build Consistency That Lasts

As a former athlete, you already know that performance starts in the mind. We help you rebuild the mental frameworks, accountability, and identity that allow busy adults to stay consistent and get results again.

01
Show Up Daily
Consistency wins when you keep showing up, even when life gets busy.
02
Own the Process
Focus on the habits that drive results, not just the final outcome.
03
Stay Accountable
The right structure and support make it easier to follow through.
04
Keep Building
Progress comes from stacking reps, routines, and better choices over time.
“
Results come from the standards you keep, not the motivation you wait on. The goal is to build a mindset you can actually sustain.
K
Coach Kaytlin
Founder & CEO
YOUR MOVE

Find Out Where You Stand

Ready to experience The Standard firsthand? Apply for 1:1 coaching and let's build your custom plan.

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