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The 316 Method KickStart Challenge Goal Specific Hockey Nutrition About Plans
Flagship Program

The 316
Fitness Method

A 16-week journey to reset and revitalize your health, delivered through a state-of-the-art mobile app.

The Program

Your Path to Total Wellness

The 316 Fitness Training and Nutrition Method is an innovative 16-week plan that comprehensively addresses both your physical and spiritual health. You will be assigned a personal coach, receive access to the full 316 Protocol, and become part of the 316 Community.

With over 35 years of combined experience, we know the ins and outs and will help you separate fact from fiction. Stop the confusion and wasted time. Our approach is one of balance, accountability, and community.

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What's Included

Everything You Need, in One App

The 316 app brings coaching, community, and accountability together: no guesswork, no scattered spreadsheets.

Training Metrics

Structured workouts with progress tracking. Know exactly what you've lifted, where you're improving, and what's next.

Nutrition & Meal Planning

Macro-based nutrition guidance and weekly meal plans built around your body's specific needs, not a cookie-cutter template.

Community Support

Join a faith-centered community of members who share your values, built-in accountability and encouragement every step of the way.

Personal Coach

You're not alone. Your assigned coach provides guidance, answers questions, and adjusts your plan as you progress through the 16 weeks.

Progress Tracking

See your results clearly, measurements, strength gains, and body composition changes tracked and visualized within the app.

Faith-Centered Framework

Coaching rooted in the conviction that your body is a temple worth stewarding, mind, body, and spirit addressed together.

The 316 Protocol

Why 16 Weeks?

Real change takes time. The 316 Protocol is structured in four progressive phases, each building on the last so your results compound, not plateau.

Phase 1: Weeks 1–4
Reset

Establish baseline habits, correct form, and set your nutritional foundation. Laying the ground work for everything that follows.

Phase 2: Weeks 5–8
Build

Intensity increases. Training loads progress. Nutrition is dialed in. You start seeing and feeling the difference.

Phase 3: Weeks 9–12
Strengthen

Peak training volume. Advanced nutrition strategies. Accountability checkpoints to keep you locked in.

Phase 4: Weeks 13–16
Sustain

Transition to a lifelong framework. The goal isn't just 16 weeks: it's the habits and knowledge to carry you forward.

Questions

Frequently Asked

Just yourself and a goal. Access to a gym is helpful but not required for all phases. Your coach will work with your available equipment.
Not at all. The 316 Method is designed for all levels of exercise history. Whether you're just starting out or looking to take things to the next level, the program adapts to you.
316 is Christ-centered in its values and community, but our coaching is open to anyone who wants to work with us. You don't need to share our faith to benefit from the program.
The app is currently in development. Connect with us to get on the early access list and be the first to know when it launches.
Absolutely. We offer a complimentary consultation with one of our coaches. Use the Connect page to book yours.

Are You Ready?

Start your 16-week journey today or schedule a free consultation first.

I Am Ready Book a Consultation