Built
stronger.
stronger.
steadier.
faster.
leaner.
Run your numbers.
Free calculators, no email required. Use them to gut-check your own programming, or send your results when you reach out and we'll skip the small talk.
TDEE calculator
Total daily energy expenditure: the calorie target everything else hangs from.
Open tool / 02Protein target
Daily protein based on lean body mass and goal (fat loss vs. muscle gain).
Open tool / 031RM estimator
Estimate your one-rep max from a set you've already done. Six formulas, side-by-side.
Open tool / 04Body fat estimator
US Navy method. Quick, repeatable, and good enough to track real change.
Open toolWhat you walk out with.
Not abs by summer. Not "best version of yourself." Specific things you can put on your calendar.
A program that fits your schedule, not the other way around.
Three sessions a week, written around your actual calendar: work, kids, soccer practice, the whole thing. Updated every two weeks based on what's working.
Real metrics, not vibes or scale weight.
Strength, body composition, resting HR, weekly mileage if you run. Tracked in a spreadsheet you keep. You'll know exactly what's moving.
Skills, not willpower.
Cooking, sleep, recovery, training in a noisy gym. The boring stuff that decides whether the program actually works after I'm gone.
How it actually works.
Three steps from "interested" to lifting heavy things on Tuesday.
Free trial session.
45 minutes. We talk through what you've tried, what hurts, what you actually want. No pitch. If it's not a fit you'll know inside the hour.
Programming built around you.
I write your first eight weeks based on the numbers from your trial and the calculators above. Then we adjust every two weeks.
Train, review, repeat.
In-person at the gym, or programming you run on your own with a weekly check-in. Either way, you leave with skills that outlast the package.
Lars Thurfjell.
NASM-certified, ten years lifting, ran the 2025 SF marathon in 3:42. Trained out of small Bay Area gyms before going independent.
The short version: I write programs I'd actually do myself and keep working with people until they don't need me. That's the whole pitch.
Three ways to train.
Free trial
- One in-person session, no commitment
- Movement screen + goal call
- You leave with a 1-week starter plan
In-person 8-pack
- Eight 60-minute 1:1 sessions
- Custom 8-week program
- Bi-weekly check-ins + plan updates
- Text access for form questions
Online coaching
- Custom programming you run on your own
- Weekly video review
- App with logging + form videos
- Best for traveling / out-of-state
Let's see if we're a fit.
Trial sessions are free and run about 45 minutes. I'll get back to you within a day.