CROSS Training Programs

Cross-training is the combination of two or more training styles. The reason for cross-training can be that you have dual goals, such as bodybuilding and powerlifting, that you compete or want to compete in a sport like CrossFit, or you prefer variety in your exercise. These programs are also ideal for persons interested in general fitness.


Regardless of the reason, as your online fitness coaches, we can create a cross-training program that combines the different training styles you like. Interested in powerlifting and bodybuilding? We can create a PowerBuilder program for you. Do you like running, calisthenics (body weight exercise), and powerlifting? We can create a program that gives you the best of each.


No matter what you want to combine, as your online fitness coach, we can create an online cross-training program that fits, and we will be there to help you every step of the way. On top of that, we are always available for support via messages or email, and available for calls as needed.


What you get:


  • A training plan customized to your schedule, ability, and interests

  • Unlimited messaging with your trainer and phone calls upon request

  • Video examples of all exercises

  • Video review and feedback of your exercise form 

  • Goal-specific calorie targets, specific macros targets, meal timing suggestions, food suggestions, etc. and nutrition education to help you understand how to put it all together

  • Nutrition feedback via MyFitnessPal integration that allows us to view your calorie and macro tracking to provide nutrition feedback and adjustments

  • Workout as well a body stat tracking and charting to help you easily see your progress

  • Daily, weekly, and monthly review of your resistance training program and progress-each day, week, and month we'll review your workouts and make adjustments as needed

  • Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of the training app

  • All your workouts and other reminders on an easy to use digital calendar

  • Email and/or push notifications for workouts and other tasks

What to expect from the online cross-training program

After you pay for the online cross training program, we send you an email confirming payment,  a set-up link for the app, and the intake documents. You can view more information about the forms and app here.


Once you're set-up for the app and documents are complete, we will create your program. Based on the information provided in your intake forms and through our communications with you, we create a online personal training program customized to you, that:

  • Is built around your schedule

  • Focuses on the type of exercises appropriate for your goals and interests

  • Follows the principles of exercise programming such as specificity, periodization, progression, variety, etc.

  • Is 12 weeks in length


The resistance training program will be built according to your skill level, among other factors. Why is this important? This helps to determine:

  • Frequency of training (number of sessions per week)

  • Length of sessions (time spent during a single session)

  • Time between sessions (number of rest days between workouts)

  • Total rest days per week

  • Type of exercises included

  • Volume (exercises x sets x reps)

  • Rest intervals (how long you rest between sets/exercise)

  • Type of progressions (which variable changes over time)

  • Rate of progression (the pace at which intensity increases)

We input the functional training plan into your app account. You view the various workouts in the app, under your training plan page or via the interactive calendar. Every exercise includes a video instructional, and each workout includes a text explanation for how to track, how long to rest, how to safely perform workouts, etc. 


The app works on iOS and Android phones as well as all desktop, laptop, and tablet computers. You can track in the app in real-time, or print the workout for the day and add the tracking later. You complete workouts during the week, and we provide feedback as needed. At any time, you can use the app to send a message. At the end of each week, we review the week of workouts, set-up workouts for the next week, and provide you a cumulative feedback message, if needed. At the end of each four-week period, we take a close look at your progress. At the end of the 12 weeks, we take a look at your progress and other factors and determine how to approach the next training cycle.


The process continues like this for the duration of your time working with us.


All online weight training programs are ongoing and broken into training cycles of 12 weeks (three months) in length. You can pay for three months or pay month-to-month. Both payment options are recurring until canceled. You can cancel at any time.

Three Months

Payments are recurring until canceled. You can cancel at any time. Review our intake documents which include terms of service here.


Once you submit payment, you'll receive a verification from PayPal noting that you paid for the program. Within 24 hours, excluding weekends, we'll follow-up with you to begin the program.

What our clients are saying

Heather F - I have been working with Nathan for close to a year now, at first my goal was very specific. However Nathan showed me through nutrition and proper workouts my goals could be so much more. He has always been supportive and personalised my workouts for my goals. I have never felt that I am just a number. I love the progress shots as it shows just how much improvement I am making. As the workouts change regularly it is easy to keep motivated, especially with Nathan checking in regularly to make sure I'm still on track. Thanks Nathan for all your hard work and motivation!

Nathan DeMetez Personal Training
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