At Gain and Sustain, we design personalized fitness and nutrition programs to help you gain strength, lose weight, and—most importantly—sustain your results over the long term.

Our unique 5-4-3 model is structured around three progressive 8-week phases that align with your real-life schedule and energy levels:

• Phase 1 (Weeks 1–8): Train 5x per week
  We start strong to build momentum, fire up your metabolism, and lay the foundation for visible results. This phase creates the physical and mental shift needed to launch your transformation.

• Phase 2 (Weeks 9–16): Train 4x per week
  As your fitness improves, we dial in your routine to maintain progress while giving you more space to adapt to the lifestyle changes. It’s about balance and consistency—not burnout.

• Phase 3 (Weeks 17–24): Train 3x per week
  By now, you’ve built strong habits. This final tier teaches you how to maintain your results with a minimal yet effective routine that integrates easily into any schedule—so you can stay fit for life.

We combine this training structure with customized nutritional guidance to support your body’s needs at each stage, helping you fuel progress and form lasting habits without the overwhelm.

The goal isn’t just a short-term fix. It’s to equip you with the tools, systems, and structure to finally break the cycle of starting over—and step into a healthier, stronger version of yourself that lasts.