ONLINE COACHING FOR WORKING MEN WITH PREDIABETES
A game plan on your phone every morning, built for your body and your schedule. Your workout, your cardio, and what to eat that day. First week free, then $50 a month. Cancel anytime.
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How it works
1. Sign up. About five minutes on your phone. A few health questions, and you tell me if you train at a gym or at home. One tap sends it to me on WhatsApp, and you’ll hear back right away.
2. Send your check-in on WhatsApp. Each morning, send your weight and whether you’re training today. Once a week, add your waist.
3. Get your plan back. Your lift and the weight to use, your cardio, and your calories for the day, plus a Today’s Track: one of my songs to train to. Five training days, two rest days.
4. Watch your numbers move. Every Monday you get a scoreboard. Every 30 days we re-check your Crowned Composite, the numbers from the Foundations Guide.
Gym or home. Your call.
Gym: built around a barbell, a squat rack, and a bench. About an hour a day.
Home: built around your bodyweight, plus a pair of dumbbells or resistance bands if you have them. About 30 to 45 minutes.
Who it’s for
Men 38 to 54 who are prediabetic or heading there. Guys with full work weeks, long shifts, and no time to figure it all out alone. If diets haven’t stuck before, that’s fine. Your plan is built around your life, not a template.
Who you’ll work with
I’m Christopher Hurst, Coach Crowned. I hold a B.S. in Exercise and Wellness with a minor in Human Nutrition from Arizona State University. I read every check-in and build every plan myself.
What this isn’t
This is fitness and lifestyle coaching, not medical care. You’ll fill out a health screening first. If anything comes up, we get your doctor’s OK before you start. Your doctor stays in charge of your health and your medications.
More questions? Read the FAQs.
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Rather do it on your own?
The Foundations Guide is the book behind the coaching: how to check your own numbers and work the Four Gates at your own pace.
Know your numbers. Control what happens next.
Most men 38–54 aren't lazy. They just never got a plan that fits a working man's life. The Foundations Guide is that plan, in plain words, so you can work it on your own time.
What's inside
The Crowned Composite. A 4-minute self-check with a tape measure: your waist-to-height ratio, waist-to-hip ratio and a body fat estimate, rolled into numbers you can track.
The Four Gates. The four things that move your numbers: your baseline, nutrition, movement and recovery, and how to open each one.
Gate Velocity. How to tell which way your numbers are heading, so you know what's working and what isn't.
A 90-day plan. Step by step for eating, training, sleep and fasting windows, built on published research and explained plainly.
Who it's for
Men 38–54 who are prediabetic, heading there, or tired of guessing. It's for the guy who'd rather work at his own pace. Want me to build the plan with you every day instead? That's coaching, and your first week is free.
Before you start
This is fitness and lifestyle education, not medical care. If you take medicine that lowers blood sugar, talk to your doctor before you change how you eat or try any fasting window.
Digital download with instant access after checkout. Because it's delivered instantly, all sales are final.