HOW IT’S WORKS

We understand the world of online coaching can seem murky. What’s included, exactly? Who will you be in touch with? How much help will you receive?

That’s why when you work with us, there are no hidden caveats, costs, or conditions. You’ll know precisely what you’re getting before signing on the dotted line.

Here's how the coaching process works, from top to bottom:

1. Getting Started

First, you'll need to sign up or book a free consultation depending on which type of coaching you choose During this call, we’ll review your goals, training, and diet history, what obstacles are holding you back from where you want to be, and ultimately help you to decide which service will be best for you.

2. Meet the Supporting Cast

• After deciding which program will be the best fit. You’ll also be connected with our Lead Coach, who’ll be on hand throughout the program should you need any extra help and a member of our dedicated meal plan team.

  You’ll also gain access to our Facebook community of like-minded individuals, Team Lab243. In short, support is always within reach.

3. Tell Us All About Yourself

• Once you’re connected to your coach, you’ll complete a short-yet-detailed questionnaire, which covers everything we need to know about you: your training history, what equipment and gym access you have available, your dietary requirements, your goals, and more.

  We'll use this information to create a plan based on your aspirations, needs, and preferences. There'll be no cookie-cutter programs here.

4. Start Your Custom Program

• Though straightforward and practical, our coaching programs are comprehensive, and the different tiers are designed to offer the amount of support that is best suited to your needs (from basic targets and accountability, up to tailored programs and in-depth reviews).

  Each program includes three or more of the following:

  • Immersive, one-on-one access to a world-class coach

  • Tailored strength training, mobility, and cardio regimens

  • Custom meal and supplement plans

  • Unique macro targets

  • Form reviews of your key exercises

  • Habit and lifestyle coaching

  How much support you receive in any one area is up to you.

  You can review our programs below, then book a friendly chat with a Lab243 consultant—free of charge—to determine how much support you need.

5. Enjoy Ongoing Support and Accountability

• A primary driver of success for our clients is the structured help and accountability we provide.

  Throughout the program, your coach will be in touch with you in several ways:

  • You’ll receive regular, data-driven progress reports to know whether you’re on track, as well as simple guidance on how to adjust when needed.

  • You can email/DM your coach on our exclusive app whenever you like.

  • You can add weekly or monthly calls to your program.

  • And you can also include instant messaging for a deeper level of accessibility.

  In other words, we’re always on hand—you can opt for as much accountability and one-on-one support as you feel is necessary.

  And the best part? Aside from calls and emails, all of this will be delivered in an easy-to-use app. There’ll be no messy paperwork or cumbersome spreadsheets to submit.

6. Graduate FROM OUR 'DIMENSIONS' Program

• Upon completion of the program, there are two options:

  • If you’re loving the experience and want to continue, you can sign up for more coaching at a discounted, loyalty rate only available to our VIP Coaching Graduates.

  • If you’re confident in the skills you’ve developed and feel ready to strike out on your own, we’ll provide you with everything you need: hand-picked resources, next-step guidance, and a point of contact should you ever need a helping hand.

  We'll even reach out a few months down the road to ensure you're maintaining the progress you've made and you're able to find any educational materials that you need.

  We want you to maintain your results for life.

We’ve helped people of ALL ages, circumstances, and needs, so don’t worry—no matter how complicated or hopeless you might think your situation is, we’ll have a solution and we’ll get results.

Here's just a small sample of people we've helped get into the best shape of their lives:

Which service is right for you?

That depends on where you’re at, where you’ve been, and where you want to be. For the most part, however, it boils down to two things:

1. How much support and access to a coach you’d like.

2. How much customization and program design you need.

If you’re overwhelmed by all the information out there on how to get into great shape and aren’t sure what will work and what won’t . . .

. . . and if you just want a professional coach to manage every aspect of your diet, training, and supplementation to ensure you gain muscle and lose fat faster than you ever thought possible . . .

. . . to answer all of your most pressing questions, give you sound, science-based advice, review your progress, and update your plans as needed . . .

. . . then our 'DIMENSIONS' Coaching Program is for you. It’s the most comprehensive, hands-on, and complete service we provide. Regardless of your experience, it’ll be a GREAT fit.

So, if you can swing it, go for it. We truly believe it’ll change not only your health and physique but your life. It covers all the bases and provides the greatest level of support, coach-accessibility, and guidance.

Basically, we do everything we can to get you the absolute best possible results, and that’s why we can help you achieve more in just 12 weeks than most people do in years. It’s worked for thousands of our clients, and it’ll work for you.

If that sounds good, then get started now by booking your free consultation below:

Our ‘Lab Premium’ Coaching Service, by comparison, is also a well-planned and well-rounded offering, but you can think of it as the “slimmed down” version of Dimensions Coaching.

It still includes calls, email support, and nutrition and training programming, yet at a reduced frequency and level of detail.

For instance, you’ll have monthly calls with your coach instead of weekly.

You’ll receive meal swap grids, rather than fully custom meal plans, which provide several ready-made, macro-friendly meal options for you to choose from.

For instance, if your goal is to eat 2,000 calories per day, we’ll provide you with a plan in which you’ll be able to mix and match between several similar calorie choices for each meal (for breakfast, for example, you may have oatmeal and shake option, an egg and toast option, and so forth).

And you’ll be guaranteed a response from your coach within 2 business days instead of 1, like our Dimensions Service.

Lab Premium Coaching, in other words, is suited to someone who doesn’t need the fully tailored and immersive experience of Dimensions Coaching, but still wants a hands-on program with the proper guidance needed to get great results.

So, if our Premium Coaching Service sounds like it’ll be a good fit, then get started today by getting started below:

And finally, our ‘The Lab” coaching service is an online group coaching and accountability group where we can support your health and fitness journey. Designed for those who just need the right plan and a but of direction and accountability.

Unlike our ‘Dimensions’ and ‘Premium’ services, however, ‘The Lab’  only contains the core elements.

For example, you’ll receive unique calorie and macro targets to get you to your goal; a tailored, but not fully custom training plan; and a progress report from your coach every other week, rather than weekly.

There’ll be no phone calls, form reviews, and meal planning, either. But you csn still get access to to your coach through Facebook lives and Facebook accountability group, you may need a bit more self-reliance and discipline on the Essential program.

Basically, this service is perfect for those who have the drive to get in great shape but could use help channeling their energies in the right direction and staying on course. If you put in the work and follow the step-by-step instructions, though, you’ll make tremendous progress.

If our Essential Coaching Service sounds like it’ll be ideal for you, get started by signing up below. At $29/ month this is still a great option.

WHO IS THIS NOT FOR

Experience has taught us that there are three types of people we can’t help:

1. People who prefer to spend their time trying to figure out the most “optimal” ways to eat, train, rest, and supplement, rather than following a simple, dependable meal plan and workout routine.

2. People who think they already know what to do to build the body of their dreams and are unwilling to follow a coach’s instructions.

3. People who are looking for a “magic bullet” or “quick fix,” instead of using science-based diet and training strategies like flexible dieting, compound exercises, and progressive overload.

If you aren’t one of those people, and you’re looking for someone to take away all the uncertainty surrounding your diet and training, with an inclusive, precisely outlined and guided service, we’ll be a good fit.

You’ll become part of an EXCLUSIVE group of clients that get access to Mike’s hand-picked coaches, and we’ll take care of everything.

So, if we’re still on the same page . . .

Here’s What to Do Next

Are you ready to take the first step toward your best body ever?

Great!

Sign up if you want to choose ‘The Lab’ or ‘Lab Premium’ services, or ‘Schedule a free consultation call for our Dimensions program so we can learn exactly where you’re at, where you’ve been, and where you want to be:

This is NOT a high-pressure sales call, by the way. It’s a friendly chat to see if our one-on-one VIP Coaching Service is right for you.

If it is, great—we get to work together. And if it isn’t, no problem—we’ll still be able to point you to the resources that’ll help you reach your goals faster.

And remember, our coaching comes with a simple money-back guarantee:

Here Are Just a Few more of our Success Stories

MEET YOUR COACHES

Frequently asked questions

WHAT IF IM A BEGINNER?

That’s not a problem; you’ll be able to partake in our coaching program, whether you’re a complete novice or you've been exercising for years.

We tailor our client’s training regimens, meal planning, and assignments to their fitness level. That way, they’re able to start their coaching experience exactly where they should be, progress at an appropriate pace, and then stand on their own once they’ve finished their program.

HOW LONG IS THE START-UP PROCESS?

For ‘The Lab’ & ‘Lab Premium’ coaching, you get started right away. However, the first 3-5 days is more about you getting comfortable with how to navigate on our platform and receiving your custom training and nutrition plans.

For our ‘Dimensions’ program, after you’ve spoken to a consultant and chosen which program you’d like to do, we’ll connect you to your coach within 48 hours. We’ll then send you your introductory questionnaire, and once that’s complete, you’ll receive the first draft of your diet and training plans within 3-5 business days.

If everything looks good, you’ll then be ready to start the program. If you need your plans fine-tuned, however, you can request changes and we’ll get those done for you before you begin.

Your coach will then give you your official start date, which is typically the coming Monday. (Starting on a Monday works best for most of our clients from a scheduling standpoint, but isn’t mandatory if you’d like to start on a different day.)

can my partner do the coaching program with me?

Absolutely. In fact, we encourage it, because when a household works togther towards healthier habits—regular exercise, eating plenty of whole foods, drinking more water, and so on—there’ll be more resistance towards unhealthy ones, thus increasing the likelihood of achieving your goals.

We also provide a 10% couples discount for those who want to join the program with their partner and make their coaching journey a joint experience.

What if I already know the basics?

Most of our clients are familiar with the basics—tracking calories, good sleep hygiene, and sound strength training —but implementing them is a different matter. Many people need a bridge between the information and their day-to-day circumstances.

That’s where we come in. Aside from the custom programming and coach accessibility, you’re getting our guidance, our expertise, and, above all, our experience working one-on-one with thousands of successful clients.

We’ll help you work through whatever obstacles you’re facing—things like stress-eating, common training injuries, and time restraints—and ensure that the proven and time-tested fundamentals are workable for your circumstances.

What if I don’t have access to a fully equipped gym?

Our coaches are experts at making whatever you have on hand, work for you so that you’re able to get the maximum gains available with what you have. So, whether you’re limited to only bodyweight exercises or you have a full commercial gym at your disposal, we’ll be able to set you up for success.

That said, we’ll be realistic and honest with the level of progress we expect you to make. If your goal is to Deadlift 500 lbs and all you have available is resistance bands, we will not claim that you have everything you need to achieve that goal just to sign you up there and then.

If, by comparison, your goal is to maintain muscle and cut body fat but you’re limited to a pair of dumbbells, we can certainly layout a realistic option for you and allow you to make an informed decision.

What if I travel regularly for work?

Like having limited equipment, we can work around a travel-heavy routine.

For our clients that travel regularly, we provide plenty of tools to make their program as successful as possible on the road: We’ll change their diet to incorporate travel-friendly foods, we’ll tweak their training program to ensure they can still get their workouts done with limited equipment, and we’ll keep them focused on what matters most while traveling so they don’t fall into the ‘all-or-nothing’ trap and dismiss their health until their schedule settles.

In fact, if this is something that isn't going to change anytime soon for you, we'd love to be with you for this process to help you dial things in so you can extract the most progress there is to be had from your lifestyle.

How do you keep me accountable?

Besides having several mediums to keep in touch with your coach—phone and video calls, in-app messaging, and email—you’ll receive strength training targets, weekly progress reports, and specific nutrition guidelines to follow.

Plus, if you ever fall off plan for a few days, your coach will reach out and discuss strategies to get you back on track. In other words, depending on which program you opt for, you’ll follow a set process (weekly phone calls and progress check-ins, for example), and you’ll have someone in your corner to motivate you should you veer off course.

What are the differences in diet support between each service?

Our ‘Lab’ coaching, you’ll receive unique calorie and macro targets to work towards in an app such as MyFitnessPal or FitBit’s food tracker, as well as our meal planning guide.

On ‘Lab Premium’ coaching, you’ll receive meal swap grids, which provide several ready-made, macro-friendly meal options for you to choose from. Let’s say your goal is to consume 2000 calories per day divided up between four 500-calorie meals, you’ll be able to mix and match between several 500-calorie choices for each meal (for breakfast, for example, you may have oatmeal and shake option, an egg and toast option, and so forth).

And on Dimensions coaching, you’ll receive two fully custom, daily meal plans. We build these from the ground up based on your exact eating preferences: the specific foods (and brands) you want to be eating, how many times per day you like to eat, which meals need to be more or less travel friendly, as well as which meals you prefer to be larger or smaller due how your hunger levels change throughout the day.