Welcome!

My name is Johann Francis, CSCS, aka "Coach" Johann and I have an extensive background in fitness and nutrition.

My clients (trained over 30k hours in 17 years) achieve success at every turn while on my programs and I am damn proud of it. I am a CSCS certified Strength Coach, a nutrition expert with a Nutrition degree, and an athlete.

The lifestyle and workouts I present, I PERFORM!

Enjoy them, make them your own!

This is the BASE Energy Systems workout for you to get STRONG!

To burn fat, you have to build muscle. Period. Any quality coach will agree.

Friends, not all muscle is the same as we breakdown in this workout program. Type 1, 2a and 2x all have different purposes and sizes but targeting those muscle fibers requires education, science and nuance!

Strength, is the total body goal we are looking for.

Here's scientific, nutritional and metabolic Truth: the more muscle you build, the higher your metabolism, the more FATYOUBURN!

Thus, we look to build muscle.

We look to periodize our workout into macrocycles, mesocycles and microcycles.

• Write your goals down on the Goal Card provided

• Keep up with your Coach, or beat him in the CHALLENGE SECTION in Round 6/Finisher

• Breakdown energy systems into 4 parts

• Learn the language of Fitness!

Here are the 4 systems.

1. Endurance

2. Strength

3. Anaerobic

4. Burst

See, that spells BASE! The science explains what many great coaches know already that energy systems in your body perform and burn calories differently.

Learning how to gauge your heart rate helps alot too. But, we provide an estimate of what your heart might be.

• Earn a generalized meal plan at the end upon completion to support your gain!

• BONUS kettlebell flow at the end for maintenance and mobility

And, here are my other COURSES, most of which are free!