High performance habits course

Ever wonder what the foundations of feeling, moving, and looking your best are? Look no further - In the High Performance Habits course I review the key principles I use with clients in goal setting/habit building, training, nutrition and holistic recovery. After you finish this course you will have a thorough understanding of how to structure your training week, fuel yourself for success and some tips/tricks on managing stress throughout this wonderful roller coaster we call life.

Weekly accountability calls

Have a few fitness, nutrition or well being goals in mind, but unsure how to stay on track? These weekly accountability calls are the place for you! Join a group of like-minded individuals led by Shane Dempsey to discuss wins, losses and work ons from the week. Each week you will fill out a questionnaire to reflect and review how you have made progress toward your goals. Coach Shane will also be reviewing a topic that pertains to fitness, nutrition, or holistic well being!

$30 Month to Month $97 Lifetime Access

Webinars

Every couple of weeks I will publish a 20-30 minute webinar reviewing a topic of importance in the training, nutrition, or holistic well being realms. Access to webinars also gives you access to the presentations and any videos/papers used in the webinars! A great way to continue your education of your body and its systems at your own pace - These are completely FREE to access!

1/17 - The biggest thing(s) your training is missing!
2/6 - All things training + Nutrition for women
2/20 - Let's Talk Dopamine

Access Webinars

prebuilt programs

Split Up into 3 different levels - These programs are 12 weeks long, split into 4 week blocks. Each month builds upon one another as you make progression towards a new physical version of yourself
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1, Beginner "Building the Boat" - For anyone new to the gym or just getting back into the swing of things - This program will help you build good movement, get strong, and lay an overall sturdy fitness foundation for the voyage ahead - You can try the first month of this program FREE - This also comes with my FREE Best practices and guidelines sheet so you can take the guesswork out of what weights to start and get down to business.
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2. Intermediate "Highwater Challenge" - Those that have some experience and looking for a shakeup, this program will test your movement capacity in the best way possible, create robust cardio systems and increase overall strength/power **available soon**

3. Advanced "A Whole New World" - For seasoned gym-goers looking to test their mettle. This program is designed to break you in all the best ways possible. Learn new movement strategies, build on power and strength foundations, access a new level of cardio/aerobic development **available soon**

Building the Boat - 1st Month FREE Building the Boat -

My biggest goal is to guide and educate. Help you understand your body further so you can take it further.

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Start your human high performance journey today.

Fitness | Lifestyle Questionnaire

Common questions

Feel free to reach out with any questions or concerns. I’m here to help guide you on your fitness journey and ensure you have all the information you need to get started.

Schedule a Consultation

What are your qualifications?

I currently hold Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT) through the NSCA. I have had the privelege of working with over 1000 athletes and general population members and over 10,000 hours of coaching/on the floor experience.

How will you create a personalized workout and lifestyle plan for me?

Based on your initial questionnaire responses and our first conversation - I will tailor the program with a few goals in mind: 1. Accessibility - Trying to make it as low barrier to entry as possible from a movement/equipment standpoint 2. Drive adherence/consistency - This plan won't be so overwhelming to start you can't stick with it, based on our objectives, strategy and tactics we will have 1-2 goals a month to get to 3. Driving adaptation - The strength training part of the program is all designed with one thing in mind, promote adaptation within the systems we are looking to target.

How will we communicate and track progress?

Communication - I am available via text message and truecoach almost always, I give my clients a 12 hour window for me to respond. We will also have (at least) 1 check in call every 1-2 weeks so we can discuss wins, losses, form or course corrections we need to take. A longer 1x/month call will happen at the end of every month to review the months peaks and valleys. Truecoach is the training app I use and it allows for tracking of weights/progression over time!

How do you handle adjustments to the program if I have injuries or limitations?

That's where we can thrive best as a team. When injuries occur or limitations imposed, it allows me to gain better insight into how you move and your body responds. From there we can create an action plan that is phsyiologically sound and get you back to 100% as quick as we can.