Our pricing is reflective of the commitment and energy you will receive from us, as well as the reciprocation we will expect from you! This is not a surface level experience. We have seen what does and does not work in this industry. Poor communication, lack of expectations, and lack of buy in (from coach or client) leads to failure. It is our intention to mitigate wasted time, money, and energy for both of us. We can deliver results, so long as you are in a position to commit to the process. We understand that we are not the cheapest option available. However, we do feel we are the most committed. We thrive when working with AMBITIOUS, ENERGETIC, and ENTHUSIASTIC people who are not easily discouraged and do not shy away from adversity. If you are truly devoted to yourself and your goals, we will do everything in our power to help you redefine yourself!

Not every person requires the same level of support, so why would we only offer one-size-fits-all coaching? The focal point of our coaching is EDUCATION. As you spend time with us, you ask questions, you pick up on things, you become more INDEPENDENT and AUTONOMOUS. Maybe you start out needing a lot from us, as you stick around and progress, you need less. This is the goal. Only pay for what you need.

Our coaching packages are designed to suit the needs of lifters at various levels of experience, as well as to cater to individual preference.

Rat King/Queen: This is our most inclusive offer (coaching + nutrition + lifestyle) and is ideal for those with general strength/aesthetic goals, or new/aspiring competitive athletes. If you don’t know where to start or have struggled achieving these goals in the past, we will provide the framework and support you need to achieve your goals - and in turn - become more autonomous. With this offer, in addition to the lifting and nutrition coaching, we also are heavily focused on lifestyle factors such as stress management, behavior change, sleep/recovery, scheduling, and many other challenges you may face. Change can be extremely difficult, we are here to support you in every way we can!

Sewer Rat: If you’ve had a coach before and are looking for new perspective, if you’ve never had a coach, if you’ve been dealing with a lack of progress, or if you have heavily relied on template programs in the past, this may be a good fit for you. This offer is for lifters who have their nutrition and lifestyle squared away and do not require supplemental attention in those areas. Think of The Swamp Rat as “meat and potatoes” coaching, focusing primarily on the programming itself, technical proficiency, recovery, mobility, and developing a healthy mindset around the gym and your training.

Swamp Rat: This is our programming only option. Programming does not include technical feedback on lifting videos, which is what most of the people we work with benefit most from. If you are technically proficient, and have a good handle on your nutrition and lifestyle, let us take care of the rest! We will still require video uploads of your primary movements to guide our programming and ensure that you are being progressed efficiently.

With personal training, you show up somewhere X times a week, probably for an hour, get your workout in, and leave. What about all that time in between? With coaching, there is much more interpersonal connection, communication, and knowledge sharing. We provide you with the means to do things ON YOUR OWN, but we are still readily available to answer questions, provide guidance, and help you navigate external stressors that may be affecting your progress. Coaching is the all-in-one solution.

Financially, the cost is relatively the same. However, with personal training you are missing out on the VALUE that coaching provides with the connection, communication, and knowledge sharing. The average cost of a 1:1 personal training session is $65 (you can google it). If you are only doing ONE session a week that maths out to $260/MO, maybe $220 if there’s an incentive. This is the median cost of coaching with R.A.T. Liftz, which includes as many workouts a week as are conducive to your goal (definitely more than 1), more communication, more collaboration, more education, more autonomy, and more lasting change, which is the whole point.

We don’t think so! Sure, we may not be there to fix your movement or answer questions on the spot, but the internet is a beautiful thing! You will provide us with videos of your lifting. In return, we provide you with guidance on what can be improved. You get this feedback once a week, which allows you time to digest feedback. This also fosters AUTONOMY by forcing you to apply concepts, cues, and fundamentals to your lifting in the absence of a coach. In this manner, deficiencies will be corrected at a manageable pace that does not cause “information overload”, and you are able to build self-efficacy.

And if you’re in a training session and you have a question, ASK! We are regularly responding to texts and answering phone calls from clients as they are in the gym. It’s what we’re here for!

Yes there is! We do this because we offer commitment based terms, an exchange of service, and there is a lot of money involved! The contract we use is to ensure that BOTH parties get what they are promised, as well as to set clear expectations and boundaries.

Is there a penalty for breaking the contract? - No! The contract is not a means of leveraging you into a position you don’t want to be in, it is purely to ensure both parties’ interests are protected. We do require a 30 day notice prior to cancellation. If we are not notified prior to 30 days of your desired early termination date, you will be subject to one final billing cycle.

We also offer a 14-day money back guarantee!

We are wholeheartedly committed to our RATS, and we want them to feel the same way about us! Physical change takes TIME and PATIENCE. People often call it quits before they have time to really solidify any significant changes, be it physically, technically, or mentally. Six months is the minimum timeframe we want to work with people to ensure that change happens, and the 12 month option is for those extremely driven individuals who are committed to themselves and also want to save some cash!

It’s never too soon! There is no strength requirement, we all start somewhere. There are plenty of things we wish we knew sooner in our own journeys, which is part of what inspired us to do this. Why waste time, energy, and money on moving in the wrong direction or focusing on things that don’t matter? Gain clarity, direction, and confidence sooner rather than later!

We don’t dictate, we collaborate! Yes, we provide framework, instructions, and corrections. We build the programs that we believe will work best and we give feedback based on our experience. But everyone is different. What works for Tommy might not work for Sally and we understand that! You don’t like or understand something? Tell us! You think the way you do something is better? Show us! Your goals have changed and we need to change the nature of your training? We will support you!

We use an app called True Coach that allows us to create an easy to read program, explanations, demo videos, and also allows you to upload your lifting videos directly to the app for us to view. The app is free to use for our clients!

We rely on the app My Fitness Pal for nutrition. MFP links directly to your True Coach account, so you log your food as you normally would, and the data populates for us to see in True Coach.

The nutrition coaching itself starts off with establishing a baseline - you log your normal eating without interventions. Once we know where you are at, we will slowly adjust your nutritional goals based on your physical goals. It sounds simple, but there is often a lot of work that needs to be done around; how much food is being eaten, the quality of it, understanding the importance of good macro balancing, meal preparation, and consistency. That is where the coaching comes into play with nutrition.

The check-in form is a tool for us to get a better understanding of how things are going in the gym and in life, because they affect one another. Once a week (or bi-weekly) you will complete the form in True Coach. It is typically around 8 questions but can vary depending on the person. We use the information you provide in this form, your lifting videos/comments, and your nutritional data to guide our programming/coaching for you on a weekly basis. This is why we are so big on communication - it drives progress!

We also offer monthly Zoom calls for all of our clients. These are not mandatory, but you will have the opportunity to schedule a 20 minute Zoom call via our Calendly link. This call will be for you to get some face to face interaction with your coach to go over anything you feel you need further guidance on, to ask questions, or to discuss anything else you feel requires more attention.

We use a video recording app called LOOM, to send you feedback. This app allows us to simultaneously record our screen and also our pretty faces, so we can breakdown points of performance on your lifts, and give you a more direct and personal experience. And to be honest, getting an enthusiastic video from your coach after you crush some beautiful squats is more much gratifying than a “Nice job!” text.

Feedback videos will happen once a week with your check-in, and will also cover your weeks lifting and nutritional feedback. These videos can be anywhere from 3-20 minutes long depending on the person, the week, if you are in a competition prep, if you give us a lot of feedback, a little feedback, or any number of other factors. Point is, we care, we will put in the effort, but you also get out of it what you put in.

We specialize in taking the intermediate lifter - likely with some learned bad habits - and reworking them from the ground up. Many people think that getting a coach means jumping into heavy lifts and new PRs immediately. NOT HERE BUCKO! We all crave the success of new found strength, but that all comes from a strong foundation. Oftentimes, we may lack a good foundation without even knowing it. Believe us, we’ve been there, and we can fix it! If you are ready to be open to a new way of doing things, demonstrate patience and trust, and apply yourself to building a stronger foundation, you will be surprised at what you can accomplish with THE RATS!

Programming is when you are only provided the program (path) that you will use to achieve your desired goal. Coaching is when you are guided through the journey. A program without guidance is like Lord of the Rings without Gandalf. Sounds rough right? Gandalf is full of experience and wisdom that is invaluable. Let us be your Gandalf.

Discovery calls are held on Zoom, and typically last 30-45 minutes. To start, we will cover the questions you answered in the Pre-Call Form so we can get a more thorough understanding of you, your experience, and your goals. Next, we will walk you through what we do, how we coach, what you can expect, and how we plan to get you where you want to be. At the end of the call, if we jive and it seems to be a good fit, we send you an electronic document to read and sign, as well as your invoice via Wave (the invoicing system we use). Once both of those processes are completed, you will receive an onboarding email and a link to schedule an additional SHORT onboarding call. The onboarding call is a means for us to cover the program we provide you, as well as to reiterate expectations for the program, check-in process, and other aspects of our professional relationship.

Then you will be on your way to new-found strength, confidence, and conviction!