STRONG & LEAN
Get Stronger, Leaner and Healthier With a Plan That Fits Your Life
24-WEEK PRIVATE ONLINE COACHING
Personalized strength training, evidence-based nutrition, sleep, stress management and accountability—built around your work, travel and real life.
15+ YEARS COACHING • 800+ CLIENTS COACHED • 5 STAR ON YELP
"I Regained My Confidence and Lost 10 Pounds"
“I felt so confident again. I lost 10 pounds of fat and feel stronger than ever. I can lift weights on my own now and finally feel proud of my progress.”
Kaitna | Marketing
Real Results from Professionals With Demanding Careers
800+ CLIENTS COACHED | 15+ YEARS COACHING EXPERIENCE
Grace | Designer
“I’m stronger, more mobile, and more consistent. I can finally squat confidently again.”
Kevin | VP of Operations in Finance
“I feel stronger, healthier, and more energized than I have in years.”
Eduardo | Product Designer
“My lower back pain is gone. I’m stronger and finally consistent with training.”
Vanessa | Tech Worker
“I’m far stronger in everyday life and more confident lifting weights than ever before."
Nenad | Software Engineer
“Within weeks I was sleeping better, had more energy, and felt mentally stronger.”
If you're a busy professional, you've probably felt this...
❌ You’ve tried working out consistently, but your schedule always gets in the way.
❌ You’re eating “healthy,” but the scale isn’t moving the way it used to.
❌ You feel your energy dropping, strength declining, and your body changing as the years go on.
❌ You know you should train more, but between work, family, and responsibilities, it feels impossible.
❌ You’re tired of quick fixes, crash diets, and fitness programs that don’t actually fit your life.
...If that sounds familiar, you’re not alone.
And more importantly — it’s fixable.
Getting Strong, Lean, and Energized Is Simpler Than Most People Think
Hi, my name is Wayne.
For more than 15 years, I’ve helped 800+ clients improve their strength, body composition and health through structured training and sustainable nutrition.
Most aren’t trying to become fitness models. They want to feel strong, have more energy and stay healthy without fitness becoming another job.
WHAT YOU GET INSIDE STRONG & LEAN
PERSONALIZED STRENGTH TRAINING
Efficient workouts built around your goals, experience, schedule and available equipment.
Maintain steady energy throughout demanding workdays
Eliminate afternoon crashes and fatigue
Build sustainable habits that fuel long-term performance
EVIDENCE-BASED NUTRITION
A practical food plan that helps you lose fat without cutting out everything you enjoy.
Recover quickly from demanding workdays
Stay calm and focused in high-pressure situations
Reset your nervous system so you return to work with clarity
SLEEP & RECOVERY
Improve sleep, manage stress and recover well enough to perform consistently.
Improve posture, physical presence, and confidence
Build strength that supports demanding schedules
Increase muscle strength and durability
COACHING & ACCOUNTABILITY
Regular check-ins, honest feedback and adjustments when work or travel changes the plan.
Improve sleep quality and wake up energized
Support hormonal balance and stress recovery
Maintain long-term physical and mental resilience
IMPROVE ENERGY
Build consistent daily energy so you stay focused, productive, and mentally sharp.
Maintain steady energy throughout demanding workdays
Eliminate afternoon crashes and fatigue
Build sustainable habits that fuel long-term performance
BUILD STRENGTH
Develop a stronger, more resilient body that supports confidence and longevity.
Improve posture, physical presence, and confidence
Build strength that supports demanding schedules
Increase muscle strength and durability
MANAGE STRESS
Learn to regulate stress and stay composed under pressure.
Recover quickly from demanding workdays
Stay calm and focused in high-pressure situations
Reset your nervous system so you return to work with clarity
RECOVER FASTER
Optimize sleep and recovery so your body performs consistently.
Improve sleep quality and wake up energized
Support hormonal balance and stress recovery
Maintain long-term physical and mental resilience
WHY WORK WITH ME?
âś… 15+ years coaching busy professionals
âś… 800+ clients coached
âś… Simple systems built around work, travel and real life
âś… Strength, nutrition, sleep and accountability in one plan
REAL RESULTS FROM REAL PEOPLE
"Stronger & More Consistent"
"Stronger & Down 10% Body Fat "
"Lost 20lbs"
"Leaner & Stronger Than
Ever Before"
"Down 20lbs in 8 Weeks"
"Stronger & Leaner"
"Down 14 lbs in 6 Weeks"
"Managed My Sleep & Stress"
"In The Best Shape of My Life in 12 Weeks"
THE 24-WEEK STRONG & LEAN SYSTEM
BUILT TO LOSE FAT, BUILD STRENGTH AND KEEP THE RESULTS
Weeks 1–4: Remove the obvious junk, establish your training baseline and create early progress.
Weeks 5–8: Reintroduce flexibility and build meals and routines you can repeat.
Weeks 9–12: Include your favorite foods while staying within the calorie range that supports fat loss.
Weeks 13–24: Move into maintenance, build muscle and keep the fat off without returning to restrictive dieting.
WHAT TO EXPECT INSIDE
THE coaching PROGRAM
Personalized Nutrition Blueprint
A strategic nutrition plan designed around your lifestyle, work demands, and goals to improve energy, focus, body composition, and long-term health.
Strategy & Goal Mapping
We begin with a deep-dive strategy session to define your goals, identify obstacles, and create a clear performance roadmap.
Structured Training Plan
Efficient strength training designed for busy professionals so you can build strength, improve posture, boost energy, and stay consistent.
Support & Accountability
Regular coaching check-ins and ongoing support keep you accountable, focused, and progressing even during demanding work schedules.
This Program is for you if….
✅ You’re a busy professional who wants more energy, strength, and focus—without living in the gym or dieting hard.
âś… You want a simple plan that fits your schedule, not a perfect plan that collapses at week two.
✅ You’re done with quick fixes and you’re ready for sustainable systems: training, nutrition, recovery, and accountability.
✅ You’re coachable, you’ll communicate, and you’ll follow the plan even when work gets chaotic.
✅ You want performance you can feel daily—better sleep, fewer crashes, clearer decisions, and consistent progress.
This Program is not for you if….
🚫 You want a shortcut, a detox, or a “30-day miracle” and you’re not willing to build real habits.
🚫 You won’t commit to check-ins, basic tracking, or honest communication when things get busy.
🚫 You’re only interested in in-person training—this is a coaching + systems program delivered remotely.
🚫 You’re not willing to lift weights, eat like an adult, and protect sleep like it’s part of your job.
MEET YOUR COACH
Wayne Squires — Executive Performance Coach
For more than 15 years, I’ve helped 800+ clients become stronger, leaner and healthier.
I don’t believe fitness should take over your life. Strong & Lean combines personalized strength training, evidence-based nutrition, sleep, stress management and accountability in a plan built around demanding careers, travel and family.
My job is to coach you so well that, eventually, you no longer need me.
Frequently Asked Questions:
Why do I need to apply?
I keep the coaching program small so every client receives a high level of support and attention.
The short application simply helps me understand your goals, challenges, and whether this program is the right fit for you. If it is, we move forward. If it isn’t, I’ll point you in the right direction.
What happens when I apply?
After you apply, you’ll book a consultation with me. We’ll discuss your goals, current routine and biggest obstacles, then decide whether Strong & Lean is the right fit. If it is, I’ll explain the next steps.
How is this program different?
Most fitness programs focus only on workouts. This program focuses on performance systems — training, nutrition, recovery, and accountability — built around your real schedule. The goal isn’t short-term motivation. The goal is to build a simple, sustainable system that supports your health, career, and long-term performance.
What results can I expect?
Results depend on your starting point, consistency and circumstances. We’ll track changes in strength, body composition, energy, sleep and adherence throughout the 24 weeks, then adjust the plan when life changes.
IMPORTANT LEGAL DISCLAIMER FOR TESTIMONIALS, RISK AND TYPICAL RESULTS
Achieving optimal health and fitness is not an exact science and the combination of exercise and input to achieve desired results may vary from individual to individual. Following lifestyle, fitness, nutrition and general health tips or programs contained on this website/blog does not guarantee that you will achieve the desired results or that you will look like images that might be posted on this website/blog. Please consult your doctor before beginning any exercise or diet program.
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