3 Foundations Fitness
If you found this website, you are likely interested in improving your life by building strong functional aesthetic muscles!
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Keep in mind that I only take on a limited number of clients at a time to ensure that each client receives 100% of my effort.
My ultimate goal is to teach my clients how to fish, not to give them fish, so they can continue to progress after coaching is completed.
Meet the Coach
My name is Dereck and I take pride in offering online training programs focusing on muscle-building for enhanced well-being and longevity.
With a combination of strength training, nutrition guidance, and sleep optimization, I am dedicated to helping you achieve your fitness goals effectively and sustainably.
If you can conquer the 3 foundations, you can improve your life!
Click here to sign up!
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Table of Contents
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What are the 3 Foundations?
What are My Coaching Strategies?
Why is Muscle So Valuable?
Are You Interested?
Ready to Sign Up?
What are the 3 Foundations?
To achieve amazing fitness, you need to focus on three essential pillars:
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Rest
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Nutrition
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Exercise
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It sounds simple, but implementing these can feel overwhelming when you're just starting out.
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Questions You May Ask on Day 1
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Should I work out at home or go to the gym?
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What equipment should I use—bands, dumbbells, barbells, or those strange machines?
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How many sets and reps should I do? How long should I rest?
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What’s the right order for my exercises?
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How should I warm up?
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Am I doing this exercise correctly? (Wait, why do my legs burn during bicep curls?)
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Should I add cardio? When, and for how long?
And these are just the questions about exercise! When you start diving into rest and nutrition, it can feel even more daunting.
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Why It’s Easy to Feel Overwhelmed
Without a clear plan, starting your fitness journey can seem like an uphill battle. The sheer volume of information (and misinformation) out there can discourage even the most motivated person.
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That’s Where I Come In
I’m here to simplify the process, answer your questions, and guide you step by step. My goal is to help you improve your fitness, and in turn, transform your life.​
My Coaching Strategy for Building Muscle
1. Progressive Strength Training: We focus on resistance training tailored to your fitness level, targeting major muscle groups. Through progressive overload (gradually increasing the challenge) we ensure your muscles are consistently stimulated to grow and strengthen.
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2. Nutrition: Building muscle requires fuel. I guide you to optimize your protein intake, calorie consumption, and nutrient timing to support muscle repair and growth.
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3. Rest and Recovery: Growth happens during recovery. I’ll coach you on how to prioritize sleep, manage stress, and include active recovery techniques to maximize results.
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4. Tracking and Feedback: We measure progress regularly, not just by the scale. We measure by strength gains, body composition changes, and how you feel. This data-driven approach ensures we stay on track and make adjustments when needed.
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5. Education and Empowerment: I’ll teach you the science behind muscle building and fat loss so you understand why we’re doing what we’re doing. This knowledge will empower you to sustain your results long after coaching ends.
Why Muscle is Valuable and Expensive Tissue
1. Muscle tissue is like a high-performance engine. It burns calories even at rest, making it a key player in increasing your basal metabolic rate (BMR). The more muscle you have, the more energy your body uses daily, which supports fat loss and long-term weight management.
2. Muscle supports joint stability, improves posture, and reduces the risk of injuries. It’s also linked to better insulin sensitivity, which helps regulate blood sugar and prevent chronic diseases like diabetes.
3. Muscle is biologically costly. Your body needs to allocate energy and nutrients to repair and maintain muscle tissue. This is why strength training paired with proper nutrition is essential. Without consistent demand and supply, the body won’t prioritize keeping muscle.
4. Muscle mass is strongly correlated with longevity. It helps maintain functional independence as you age, reduces fall risk, and improves overall resilience against illness and stress.
Are You Interested?
My online training program isn’t a “get fit quick” scheme or a temporary fix. It’s a transformative process designed to help you build healthy, sustainable muscle while learning the habits that lead to long-term fitness success.
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A Learning Experience: You’ll gain the knowledge and skills to adapt to a healthier lifestyle, empowering you to make informed decisions about your fitness and nutrition.
Progress at Your Own Pace: Everyone’s journey is unique. Your rate of progress will depend on how well you adapt to the changes we implement together, and that’s perfectly okay.
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Building Muscle Takes Time: Building muscle is a gradual process that typically takes 3-6 months to see noticeable changes, with beginners gaining around 1-2 pounds of muscle per month. Consistency with training, proper nutrition, and recovery is key to achieving sustainable, long-term results.
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Need More Information on Muscle Benefits?
Muscle is the foundation of a strong, healthy body. It boosts your metabolism, supports fat loss, and enhances your quality of life.
For more information on the benefits of building muscle, check out the Fitness Tips section down below.
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Ready to Take the Next Step?
If you’re serious about improving your fitness and want to see if you qualify for my program, scroll to the bottom of this page and fill out the sign-up form. Together, we’ll determine if this program is right for you.​​
Click here to sign up!
Or Check out These Tips!
Fitness Tips
Click here to sign up!
