Pick the lane. I'll coach the lap.
Six ways to work with me — in-person in Thibodaux, online anywhere. Every program is custom-built. None of them have a finish line marked 'good enough.'
1-on-1 Personal Training
In-person, in Thibodaux, every rep coached by me.
Built for: If you want a real human in the room — cueing form, pushing the pace, calling out the excuses — this is it.
Solves: Inconsistency, injury fear, intimidation, lack of progress, and the loneliness of training alone.
What's Included
- Custom program built around your body & goals
- Every session coached in-person by Antrell
- Form cues, intensity coaching, real-time adjustments
- Progress tracking + monthly assessments
- Nutrition fundamentals built into the plan
How It Unfolds
Weeks 1–4: master the patterns. Weeks 5–8: build strength + capacity. Weeks 9–12+: chase your goal hard.
FAQ
How often do we train?+
Most clients train 2–3x per week. We design the cadence around your schedule.
What if I'm a total beginner?+
Perfect. Day one we slow it down, master the basics, and build from there.
Online Coaching
Custom coaching from anywhere with Wi-Fi.
Built for: You're outside Thibodaux, you travel, you train at home or your local gym, and you need a real coach in your corner.
Solves: Generic apps, recycled workouts, no accountability, no one to ask when something hurts.
What's Included
- Programming custom-built every block
- Weekly check-ins (video or written)
- Video form reviews on every key lift
- Direct messaging access to your coach
- Nutrition guidance integrated with training
How It Unfolds
Onboarding call → 4-week build → bi-weekly progression reviews → quarterly deep-dive resets.
FAQ
Do I need a fancy gym?+
No. We design around what you have access to — even if it's just a doorway pull-up bar and a kettlebell.
How fast do I get my plan?+
Within 72 hours of onboarding.
Nutrition Planning
Eat to fuel your life — without rules running it.
Built for: You've tried every diet and they all broke. You want a real, livable plan that works WITH your tastes and schedule.
Solves: Yo-yo dieting, food guilt, all-or-nothing thinking, energy crashes, weekend self-sabotage.
What's Included
- Personalized macro & calorie targets
- Food preference and lifestyle audit
- Sample meals + grocery framework (not a rigid menu)
- Bi-weekly nutrition coaching calls
- Built-in flexibility for restaurants, holidays, real life
How It Unfolds
Discovery → calibration (weeks 1–3) → maintenance habits (weeks 4–8) → long-term lifestyle.
FAQ
Do you do meal plans?+
I give you a flexible framework, not a 7-day rigid menu. Rigid plans break — frameworks last.
Group Training
Small-group strength sessions in Thibodaux.
Built for: You want the energy of training with others, the structure of a class, and the personal coaching of a real trainer.
Solves: Boring solo sessions, big-box class anonymity, lack of community.
What's Included
- Small-group programming (max 6)
- Coached strength + conditioning
- Built-in accountability + community
- Beginner-friendly progressions for every move
How It Unfolds
Sessions run weekly. Drop in or commit to a 12-week block.
FAQ
How big are the groups?+
Capped at 6 so I can actually coach you.
Transformation Programs
12-week, all-in body & mind rebuilds.
Built for: You're done playing. You want a structured, fully-supported, dramatic 12-week change.
Solves: Half-effort programs, no clear endpoint, no real before/after.
What's Included
- 12 weeks of fully-coached training
- Custom nutrition coaching included
- Weekly check-ins + progress photos
- Mindset coaching woven into every week
- Before/after assessment + final report
How It Unfolds
Phase 1 (foundation) · Phase 2 (build) · Phase 3 (peak) — 4 weeks each.
FAQ
Will I really see a change in 12 weeks?+
If you do the work, yes — and the data will prove it.
Youth Training
Confidence + athleticism for ages 11+.
Built for: Parents who want their kid to build real strength, real discipline, and real confidence — coached safely by a pro.
Solves: Sport-specific imbalances, low confidence, lack of structure outside of school.
What's Included
- Age-appropriate strength + movement programming
- Athletic development & injury prevention
- Confidence + discipline as core curriculum
- Parent updates after every block
How It Unfolds
Ongoing weekly sessions, scaled to age and sport.
FAQ
Is heavy lifting safe for kids?+
Coached properly, strength training is one of the safest things a young athlete can do — safer than the sport itself.
Not sure which? Let's talk.
One free 20-minute call and we'll figure out the right starting line together.