You don't need
to start over.
You need a system built by someone
who actually came back.
Built on years of real-world coaching — from NHL athletes to everyday people. The Core 5 Blueprint meets you where you are and takes you where you want to go.
I didn't build this system in a lab. I survived it first.
I got kicked out of high school. Worked as a dishwasher. Got my GED and eventually earned two Exercise Physiology degrees from Pitt. That's the education part.
Then came the trimalleolar ankle fracture — 14 screws, months of recovery, and the slow, humbling process of rebuilding a body I no longer trusted. Then losing my father. Buying his house back from a sheriff's sale. Starting over, more than once, in ways that had nothing to do with fitness and everything to do with it.
The Core 5 Blueprint wasn't designed in theory. It was tested on myself, refined through years of coaching, and built specifically for the person who has been knocked down — by injury, by life, or by both — and needs a real system to get back.
I lived Rebuild. I lived Restart. I know exactly where you are — because I've been there.
Is this you?
You're tired of inconsistent workouts and weight gain
You want to feel strong without spending hours at the gym
You crave structure but hate extremes
You're finished with restrictive diets and starting over
The Core 5 Blueprint
A complete system designed for you. Five essential pillars of sustainable fitness integrated into one structured program — every step mapped out from Day 1 to Month 6.
Yoga
Mobility, flexibility, and joint health — the foundation everything else is built on
Pilates
Core strength, posture, and spinal support to protect your body as you progress
Functional Fitness
Band and dumbbell workouts designed to build lean muscle and real-world strength
Flexible Nutrition
Macro tracking, calorie cycling, and intuitive structure — no restrictive meal plans
Mindset Shift
Habit stacking, identity change, and the mental framework for lasting sustainability
What the Core 5 delivers
Gain Strength, Reduce Pain
Build functional strength that translates to everyday activities. Wake up without stiffness and move through your day with less pain and more energy.
Improve Muscle Tone & Confidence
Develop visible muscle definition and embrace the power of your body. Notice changes not just in how you look, but in how you carry yourself.
Eat Without Guilt
Break free from restrictive eating patterns and develop a healthy relationship with food. Fuel your body without obsession or deprivation.
Build a Sustainable Lifestyle
Move beyond quick fixes to create lasting habits. Develop a fitness and nutrition approach you can maintain for life.
From people just like you
"On June 20th, my fasting blood sugar was 224. Today it's 144! I'm amazed! In the last 3 months, I've lost 13 pounds (something I never thought would or could happen), and my A1c went from 8.9 to 7.9. Fasting blood sugars went from 220 to 140. My knee is less bothersome."
"I'm at Dauphin Island with a group of people and I wanted to thank you for my new body. Not bragging but just thankful that I found the right person to help me. For the first time in years, I went shopping on vacation and didn't beat myself up. I actually felt GOOD in my body."
"It totally is exciting. I feel like I'm actually training now, while focusing on strength too. I finally feel in control of my training."
"I appreciate Nick helping me understand that eating more and exercising more strategically is doing my body more good than fasting methods. Exercise moderately hard and eat more to support recovery!"
Built on science. Tested on myself.
University of Pittsburgh
Years of hands-on coaching with NHL athletes and everyday clients
From beginners to elite athletes, ages 20-70+
Two ways to start. One system.
Begin with First Five if you want the habit foundation first — or go straight into Rebuild or Restart if you're ready. Either way, you end up in the same place.
The First 5 Foundations
Build the foundation before anything else. Five weeks of movement habits, nutrition basics, sleep, and consistency — so the 16-week path actually sticks.
Rebuild
For people with injury history, chronic pain, poor posture, or fear of training again. Where physical therapy ends, we begin.
Explore RebuildRestart
For people with inconsistent history, low energy, or who keep stopping and starting. You don't need rehab. You need a system you'll actually follow.
Explore RestartCore 5 Blueprint
The complete transformation system. First 5 + your chosen 16-week path + advanced programming, 1:1 coaching, milestone tracking, and a long-term maintenance strategy built for your life.