TOTAL SHAPE 1-on-1 FITNESS AND DIET COACHING PROGRAM

Gym memberships, fitness classes, and diet support services. Do you feel me?

If you worked out how much you’ve spent over the years, would you be surprised that it adds up to a small fortune with little results to show for it?

That is precisely the problem that the majority of Total Shape Coaching clients rab into over and over again before they finally realized that they weren't getting closer to their goals. 

It’s maddening and so easy to blame yourself, genetics, or the universe. But in the vast majority of cases, there’s quite a simple underlying problem.

Why Do Most Health And Fitness Programs Fail?

You may find this scenario familiar:

You stumble upon a great looking fitness package or class, and loads of people are raving about it. There seems to be a load of hype online, and it promises you the results you’ve always wanted.

You sign up, and at first, you drink the kool aid and go along with it. And without any significant feeling of accomplishment, you keep going for a couple of weeks, only to eventually give up.

After all the hard work, you’ve barely lost 4 pounds or simply haven’t managed to bulk up. 

Does that sound like the recipe for success? 

And yet, it’s what so many people end up going through. Until the next hyped up, celebrity-endorsed fitness programs pop up. 

So what’s the problem here?

Basically, it all comes down to a simple idea: You can’t out-train a bad diet!

Some fitness coaches say diet is 50% of your success; others believe it’s as high as 80%. 

IG photo of food
Either way, you cannot ignore your diet. And that’s as important for someone overweight trying to lose some flabby stuff, as it is for a bodybuilder looking to bulk up. 

But how many exercise and fitness programs out there actually make as big a deal out of eating the right food with the right macros to get you to your goals? 

Would you be surprised if the answer was basically zero?

Unless, of course, you have the budget of a professional athlete and can afford to hire a personal trainer, dietitian, chef, and PA to provide the support you need. 

Probably not something that your budget will allow.

And that’s exactly why we have created Total Shape Coaching; so that everyday people, with a limited budget, can still achieve amazing fitness and muscle bulking results. 

Let me explain what it’s actually all about.

How Does Total Shape Coaching Work?

Basically, you will go through a simple process that involves dealing with us directly in a 1-on-1 way. You won’t be logging into a fancy looking app where you’ll get some occasional and sporadic messages from a robot. 

And you won’t have to spend hours trying to figure out which specific exercises and meal plans will actually work for your goals. 

Instead, we do all the hard work, so that you end up with a completely personalized 12-week exercise and diet plan that is easy to follow. 

And the best part?

None of it is created by some artificially “intelligent” robot app that just leaves you with more questions than when you got started. 

Here’s what will happen. 

Step 1: 1-On-1 Introduction Assessment Call

The very first thing you can look forward to is a personal call or video chat with one of our senior instructors. This is one of the most important steps in the process as we will first need to determine your current fitness, strength, and diet situation.

You might think this is just the same as a trainer at your local gym might do, but there is one significant difference in the Total Shape approach.

Because we focus on both your actual physical ability and actual diet, we’re in a much better position to understand where you could be making the most obvious mistakes that are holding you back. 

Step 2: Personalized Exercise And Training Plan

From the conversation in your 1-on-1 call, we will then tailor a training plan aimed at getting you to your goals. Whether that’s just to lose some love handles, or to gain some serious lean muscle mass, the plan will be tailored specifically to you.

This will include details about the moves, the number of different sets, weights, and reps for every single training session.

The aim here is that you get to a position where you don’t need to pay someone to watch you at the gym. Instead, you’ll actually be equipped with detailed instructions for your warm-up, different sets, and cool-down period.

Step 3: Personalized Diet Plan

Along with your physical training and conditioning plan, you will also get a highly detailed diet plan. What is so unique about this is that it’s not just some copy/paste list of meals, but a very personalized plan.

This will outline everything from portion sizes to achieve the right calories, to a detailed look at getting the right combination of macros to support bulking, cutting, or general weight loss.

And to make things even easier for you, the plan includes a weekly grocery list with the exact amounts you’ll need to support your new meal plan. 

Step 4: Targeted Plans To Help You Deal With Injuries

If you’ve ever signed up for some online or home exercise videos, there’s always a disclaimer that comes with it saying that certain medical conditions and injuries may make them unsuitable for you.

You probably either just accepted the disclaimer, or you were concerned enough to not actually do the workouts. But is that helpful if you know there are certain parts of your body that you know you have to be cautious of?

With your Total Shape training plan, you will actually only receive exercise routines that are safe and account for any injuries. Whether it’s a recently sprained ankle or an old knee injury, we will make sure that you work towards faster recovery, rather than further injury.

By consulting with a physical therapist, we can get you to focus on moves, routines, and sets to specifically strengthen your weak points and injury-prone areas. This could finally put an end to those annoying injuries that are holding you back.

Step 5: Wrap-Up 1-On-1 Call

Once you have gone through the 12-week program, we will meet up with you again for another 1-on-1 call to go through some measurable results. 

We will look at what your specific goals were, and compare measurements from before and after. This will include measuring muscle size, body mass, weight, and actual training performances. 

Combining all these data points will allow us to fully assess your progress and success rate. And you’ll have the option to explore further training plans to take you to the next stage of your goals.

Who Are Your Coaches?

Our two senior coaches are Tyler and Connor Sellers, two brothers who have been in the fitness and diet coaching business since 2010. 

Our specialty is helping athletes with physique and aesthetics by creating highly targeted training routines. 

By using combinations of weight lifting and bodyweight exercises, we are able to get you to specifically target those muscle groups where you want to see the biggest results.

In 2016, we started taking our coaching tips online by creating the Total Shape Coaching program. Because of the results we had achieved with clients, more of their friends and family around the country were getting in touch to see if we could help.

Since then, we have helped hundreds of people across the country to create habits that finally transform their body shape.

Let’s meet your coaches:

Tyler Sellers

Senior Coach, Total Shape

Tyler is the co-founder of The Bold Brothers and a lifelong student of fitness, nutrition, and mental strength.

Through a successful college career in rowing, he took things further in his professional life by becoming a strength and fitness coach.

Together with his younger brother Connor, they have guided countless athletes to a level of fitness they wouldn’t have thought possible. 

Connor Sellers

Connor Sellers

Senior Coach, Total Shape

Following in the big footsteps left by his older brother. Connor decided that focusing on physical fitness and conditioning was the way to go.

With first-hand experience of how much your life, health, and mental well being can change through physical conditioning, he decided that teaming up with his brother was the best way to inspire others.

His training plans and nutrition guides have helped clients to achieve serious muscle gains in a very short space of time.

And the combined experience of these coaches will leave no stone unturned in your quest to a new and better you. 

Tyler Sellers

Sample Exercise And Diet Plan

You’re probably curious now what you actually receive as part of the Total Shape Coaching program. Keep in mind that every one of our programs is individually tailored to your needs, but the following should give you an idea of what it looks like.

Also, we provide you with some video instructions as well so that you can see exactly what the proper form would look like.

Sample Exercise Plan

1 - Push Ups (4 sets of 10 reps)

Start in a good plank position with hands and feet slightly further than shoulder-width apart. If you’re still struggling with the strength to do a full set, then try to get the full range of motion on your knees.

2 - Body Weight/Weighted Squats (4 sets of 15 reps)

It’s vital to keep your core tight and your glutes engaged at all times. Your feet should be just wider than shoulder-width, and you have to maintain the natural curve on your spine. 

3 - Body Weight/Weighted Lunges (4 sets of 10 reps)

Stand about shoulder-width apart and alternate the lunge forward. Your hips have to remain still in order for your glutes and hamstrings to fully engage. Avoid lunging too far forward. 

4 - One-Arm Row (4 sets of 10 reps)

From a kneeling position, stabilize yourself by holding onto a chair or bench. Pick a reasonable weight and lean forward. Pull with your elbow first and then with your back muscles to achieve a compound muscle move. 

5 - Sprinter Sit-Ups (4 sets of 10 reps)

From a lying position, bring one knee up with your leg at a right angle. Lift your upper body up and touch your right elbow to your left knee, then repeat with the other leg. The motion looks like a sprinter in action. 

6 - High-Intensity Cardio (2 minutes at max intensity)

Pick your favorite cardio machine (bike, rower, treadmill) and go at maximum speed for 2 minutes. If you have a heart rate monitor, then aim for maximum heart rate for this short burst.

Sample Diet Plan

Please keep in mind that all of our clients have different goals, and we take our time to tailor your diet plan to your exact needs.

For some, that will mean a calorie surplus to help with a bulking phase.

Other clients may have more specific weight loss goals or a cutting phase to plan for.

The following sample daily meal plan is taken from one of our recent clients who needed a slight calorie deficit over the full week and currently weighed in at 180 lbs.

However, that doesn’t mean that you’re going to feel hungry for the entire week, as we structure the plans in a way to get you some extra calories, especially on those high-intensity workout days.

We couldn’t make you feel weak during those sessions!

IG photo of food 2

Recommended Meals for Monday

Breakfast

  • Avocado, 2 Slices Sprouted Multigrain Bread, 3 Eggs
  • Cal: 600, Fat: 34g, Carbs: 44g, Protein: 32g

Lunch

  • 250g Chicken Breast, 400g Greens/Veggies (broccoli, carrots, zucchini, etc.), 2 Slices Sprouted Multi Grain Bread, 10g Olive Oil
  • Cal: 640, Fat: 14g, Carbs: 60g, Protein: 50g

Snack

  • 1 Scoop Whey Protein, 225g Almond Milk
  • Cal: 160, Fat: 5g, Carbs: 5g, Protein: 26g

Dinner

  • 200g Fish (salmon/cod), 340g Brown Rice, 680g Zucchini, 10g Olive Oil
  • Cal: 750, Fat: 29g, Carbs 62g, Protein: 62g

Success Stories from the
Total Shape Coaching Community:

Client Transformation - 1

Client Transformation

I had the pleasure working with Tyler and the routine he put me on is a gift from the heavens. I’m only 2 months in and I've gained 13 lbs of of weight. It's probably not all muscle mass but I'm fine with that as I've always been a hard gainer.

One of the best parts is that I don’t have to think about what to do; Tyler has done that for me. All I have to do is follow his steps and I get the results. It's that simple. 

They don’t make me bored or experience ‘plateaus’ (I know, it’s only been 2 months, but the exercises are different every day).

Travis - International DJ

A huge mental win is that exercise is something I look forward to and make time for when before it was a chore that I never seemed to have time for.  Because we go for walks at the same place and at the same time we are seeing a lot of familiar faces. We don’t stop to talk but there’s a sense of belonging even if we are all still strangers. Some people feel too fat or too out of shape to go to a gym or exercise around others. But I know...

Everyone has to start somewhere. While I didn’t feel that shyness, I think my gf did at first. Seeing her new confidence is rewarding.

Yusef - SaaS Business Owner

I’ve seen great results over the past few months! Very affordable and workable around my schedule. Constantly increasing in difficulty and scope and focused to match my fitness goals. The trainers tailor workouts to fit your desired results but definitely push you to do as much as you can. I’m seeing improved cardio and body composition. Highly recommended!

Travis - Medical Doctor

Here's How it works again...

Assessment Call

12-week Custom workout and diet plan

Post-Assessment Performance Call

In an initial fitness call, we will reveal why assessment is the secret weapon of body transformation, and we'll guide you through its process. Together we’ll look at the current state of your strength and nutrition and figure out an actionable step-by-step strategy on how to modify them. 

Instead of paying someone to watch you in the gym, we’ll be training you how to do it correctly and professionally so you can do it all by yourself, going forward.

We will then write you a custom 12-week workout program and custom 12-week meal plan (with a personalized shopping list included).

After your 12 weeks are up, we will have an wrap-up call to assess your performance and celebrate your results.

How much does this all cost?

This process will require significant commitment and investment. Whether this is expensive or not depends on perspective, but the goal is a life-changing health transformation that you do once and never need to worry about doing again.

Do it once and do it right.

We only discuss specific pricing on the call where we can decide if we are a good fit and I can demonstrate the value of this process to you, way beyond just dropping a few lb or kg.


READY TO TRANSFORM YOUR LIFE?

To book your first coaching session, click the button below.

Please note:

We only accept very limited number of new clients to work with as this is a premium coaching service.

We choose applicants based on those we feel are the best fit and MOST LIKELY to attain the results.

Have a question?

Shoot me a message at tyler@totalshape.com