1-1 Online Coaching Packages

When you join the KZF family : You gain more than a program, you gain a full support system. You’ll receive expert guidance, personalized education, detailed form feedback, and program adjustments tailored to your progress, goals, and lifestyle.

You’ll also have ongoing access to coaching support via email or text, because your success doesn’t stop when your program is delivered.

Our coaching is highly interactive and accountability driven, designed to provide the structure, clarity, and support you need to truly succeed. Every plan is custom built from your in depth intake questionnaire and rooted in science-backed strategies, so your results are sustainable, measurable, and built to last.

If you’re ready to take ownership of your journey and be part of a community that’s genuinely invested in your growth, now is the time.

Now accepting limited online clients. Apply today.

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THE WHOLE BODY BLUEPRINT

(Nutrition + Training)

We specialize in helping clients lose weight, transform their bodies, and achieve sustainable body recomposition. This package is built for those who are ready to commit, stay consistent, and create lasting change. It’s not just about short term results ; it’s about building the habits, structure, and mindset that will support you for life.

Whether you’re just beginning your fitness journey or stepping into a new chapter, you won’t be doing it alone. We new here to guide you, educate you, and hold you accountable every step of the way.

What’s Included:

Customized Nutrition Plan :

Designed around your goals, preferences, lifestyle, and schedule.

Personalized Training Program:

Structured specifically for your experience level and desired outcomes.

Supplement Guidance

Evidence-based recommendations to support performance and recovery.

Strategic Cardio Protocols

Added when appropriate to accelerate progress without burnout.

Unlimited Check-Ins & Support

Ongoing communication to keep you focused, confident, and consistent.

Progress Tracking :

Detailed monitoring and data-driven adjustments.

Private App Access :

All programming, check-ins, and progress in one streamlined space.

Free Access to All Challenges

Join any hosted challenges at no extra cost.

Regular Program Adjustments

Your plan evolves based on your feedback, progress, and results.

Investment:
$230/month
OR
$115 biweekly

If you’re ready to build a strong, confident version of yourself, this is where it starts.

THE ROOTED STRENGTH BLUEPRINT

(Powerlifting Coaching – Training Only | Prep & Off-Season | All Levels)

Whether you're building raw strength for yourself or preparing for the platform, this package is built specifically for powerlifting performance. From off season development to full meet prep, every phase is strategically designed to drive progress in the squat, bench, and deadlift.

This is a training focused coaching experience centered on measurable strength gains, technical mastery, and building the mindset required to hit lifetime PRs.

What’s Included in the package:

Interactive Online Coaching

A highly personalized coaching experience tailored to your goals, leverages, experience level, and competition timeline.

Customized Powerlifting Program

Periodized training built around the squat, bench, and deadlift, including accessories, volume management, intensity progressions, and meet prep peaking when needed.

Cardio Guidance (If Needed)

Strategic conditioning recommendations to support recovery, work capacity, and weight class goals without interfering with strength performance.

Monthly Check-In Calls

Progress reviews, performance analysis, programming adjustments, and goal setting to ensure you stay on track.

Unlimited Form Checks

Submit weekly videos of your main lifts for detailed technical breakdown and corrections to maximize efficiency and reduce injury risk.

Optional Add-On:

Personalized Nutrition Coaching – + $45/month
Customized macro targets, weight class management guidance, performance based adjustments, and supplement recommendations aligned with your training phase.

This package is for lifters who are serious about getting stronger, refining technique, and unlocking their full powerlifting potential.

Investment – $185/month
(Prep and off-season rate remains the same)

+ Nutrition Add-On – $45/month

TRANSFORM & LEARN BLUEPRINT

Struggling with Either Nutrition or Training (But Not Both)?

This Package Is For You If…

You’re feeling confident in either your nutrition or your training, but the other piece needs structure, guidance, and accountability.

This “Choose Your Focus” package is designed for clients who want to double down on one specific area and truly master it. Instead of splitting your energy between both, we’ll pour our efforts into the area where you need the most support right now.

You’ll still receive the high level coaching KZF is known for ; education, strategy, accountability, and sustainable results, just with a single, intentional focus.

You won’t be doing this alone. I’ll be guiding you every step of the way.

Choose Your Focus

This package gives you the flexibility to decide what matters most in this chapter of your journey:

Option 1: Nutrition Coaching

Customized nutrition plan
Macro guidance (if appropriate)
Habit development
Weekly or biweekly check-ins
Adjustments based on progress
Ongoing education & support

Option 2: Training Coaching

Fully personalized training program
Exercise demo videos
Progressive programming
Form review & feedback
Adjustments based on performance
Ongoing coaching support

Everything is built with intention, but you must choose one area of focus.

Important Note

If you have a history of disordered eating or feel you need more comprehensive structure and support, the Recovery & Growth Package may be a better fit for you.

Ready to Get Started?

If you’re ready to commit to mastering either your nutrition or your training, this is your sign.

Let’s build momentum.
Let’s build confidence.
Let’s build results.

Investment: $175/month

THE REGULATED & RESILIENT BLUEPRINT

(Nutrition only)

In a world filled with comparison, fad diets, detox teas, and extreme calorie cutting trends, it’s easy to lose connection with your body.

Too many people have worked with unqualified coaches who unintentionally create food fear, obsessive tracking, and unhealthy relationships with nutrition. While awareness around food is important, true transformation comes from understanding your body’s unique needs, cues, and rhythms.

The Regulated & Resilient Blueprint was created to help you step out of chaos and into clarity.

This is a highly interactive, personalized coaching experience designed to build:

Sustainable nutrition habits
Emotional regulation around food
A strong, resilient mindset
Long term metabolic and hormonal support
Confidence and autonomy in your choices

This is not a quick fix program.
It’s a structured, intentional rebuild.

Who This Is For

This program is ideal for individuals who:

Want sustainable weight loss
Struggle with being overweight or obese
Feel stuck in cycles of restriction and overindulgence
Want to build discipline without obsession
Are ready to create structure, routine, and long term habits

Please note: We do not work with clients diagnosed with anorexia or bulimia. If you are navigating a clinically diagnosed eating disorder, working alongside a specialized treatment team is essential.

What’s Included

Weekly 1:1 Phone Check Ins

Dedicated time for coaching, reflection, strategy, and accountability.

Bi-Weekly Progress Analysis

In-depth assessment of trends, behaviors, biofeedback, and adjustments.

Customized Nutrition Adjustments

Your plan evolves as you evolve.

The 10-Step Regulation & Growth Framework. A structured process designed to improve mindset, habits, emotional awareness, and long-term sustainability.

Supplementation Review & Recommendations

Based on bloodwork (strongly encouraged at the start of coaching).

Personalized Meal Structure & Routine

Not just “what to eat”, but how to build a rhythm that fits your life.

24/7 Text Access

Support when real life happens.

Ongoing Education & Skill Development
You’ll understand why you’re doing what you’re doing.

6 Month Structured Milestone Program
Designed for meaningful, measurable progress. Not surface level change.

If you’re ready to stop comparing, stop dieting, and start building a regulated, resilient relationship with food and your body ; this is your next step.

Let’s create sustainable change.
Let’s build strength from the inside out.

Investment: $250/month

INQUIRE ABOUT PACKAGE

The Monthly Sweat Club

SWEAT CLUB

The Monthly Sweat Club is your all access pass to structured, progressive training, without the commitment of our 1-1 coaching packages.

This subscription gives you a new training program every 4 weeks, designed to help you build strength, improve conditioning, and stay consistent long term. Programs are thoughtfully progressed so you’re always challenged, never guessing what to do next.

You’ll also get exclusive access to the Sweat Club community, where accountability, motivation, and support is available. This is where members connect, share wins, ask questions, and stay locked in, because results happen faster when you’re not doing it alone. Form correction videos are asked to be posted on Fridays and will be responded to by one of our certified coaches.

What’s included:

A fully updated training program every 4 weeks (1st of each month)
Clear structure, progression, and intent behind every workout
Access to a private community for accountability & support
A no stress approach to training just show up and sweat

Whether you’re getting back into a routine or ready to level up your training, Sweat Club keeps you consistent, challenged, and supported, month after month.

This is for you if:

You’re comfortable with barbells, dumbbells, and gym equipment
You want structured programming built around Squat, Bench, and Deadlift (SBD) movement patterns.
You enjoy variations of SBD lifts (tempo work, pauses, accessories, unilateral work, etc.) to build strength, balance, body composition improvement and resilience
You’re past the beginner phase (of learning the basic movements) and want programming that’s progressive, challenging, and purposeful
You want to improve technique, strength, performance and body composition, not just sweat aimlessly

While the Monthly Sweat Club is designed for those with gym experience, beginners are absolutely welcome.

Each main movement includes clearly listed regression options, allowing you to scale exercises appropriately while you build strength, confidence, and proper technique. This ensures you can train safely, effectively, and progressively ; no matter where you’re starting from.

An email with your first training block will be sent within 48 hours of signing up. To keep the cost of the Sweat Collective program affordable, all training blocks are delivered through Google Sheets, which include links to instructional videos for each exercise.