online coaching
The how
HOW IT WORKS. HOW WE MAKE SURE YOU GET RESULTS!
Here’s how this works if you decide to work with me.
First, you apply. Not because I’m trying to be fancy - because I need to see your goal, your schedule, your history, what you’ve tried, and what keeps tripping you up (weekends, stress eating, falling off, inconsistency). If you’re not a good fit, I’ll tell you. If you are, we move.
Then we onboard and simplify everything. We get a clear baseline: what your weight is actually doing over a weekly average, how many steps you’re truly getting, what your training schedule can realistically be, your protein intake, sleep, and the specific chaos points in your week. You don’t need more motivation. You need a plan that survives real life.
From there, I build your foundation first - because most people try to “optimize” before they can even stay consistent. We start with identity and standards, then install the behaviors and habits that make fat loss automatic, then your training, then your nutrition precision, then the extra optimization stuff. That order is why my clients stop starting over.
Next, you get your custom plan. Your training is built around strength and muscle, not 2-hour workouts and random exhaustion. Your nutrition is built for sustainable fat loss - usually with macro tracking as a tool when it helps, and simpler targets when tracking would make you obsessive or burnt out. Protein is non-negotiable. Whole foods are the base. Flexibility is built in so you can still live like a normal mom/dad and husband/wife.
Then we execute - and this is where coaching actually matters. Every week you check in with your data and your real-life context. I look at what’s working, what’s not, and why. If progress stalls, we don’t panic or guess. We troubleshoot logically: accuracy, weekend drift, step output, recovery, training performance, stress, sleep. Then I tell you exactly what we’re changing and what you’re focusing on next week.
And we build consistency the right way. Not “be perfect.” Not “try harder.” We build standards and guardrails so even on your worst week you don’t fall off the cliff. You learn what to do when work explodes, when the kids are sick, when travel happens, when you’re tired, when life is messy. That’s the difference between results you get once and results you keep.
We also “weekend-proof” this from the start - because I’m not interested in you being great Monday through Thursday and then erasing it Friday through Sunday. You’ll have simple strategies for restaurants, events, holidays, and travel so you don’t spiral and restart every Monday.
When you’ve lost the fat and built the momentum, we transition you to keeping it. Maintenance isn’t “hope for the best.” I teach you how to hold your results, adjust when life changes, and self-correct early so you never have to start over again.
Bottom line: you’re not just paying for a workout and a macro target. You’re paying for a process that makes fat loss repeatable and durable - so you get leaner, stronger, and more confident, and you stay that way.
THE GYM R.A.T. PYRAMID OF SUCCESS
The bottom matters more than top. Most people fail with fat loss because they try to live at the top without earning the base.
Level 1: Identity and standards (the foundation)
This is who you’re becoming, and what you do when life gets messy. We define your non-negotiable standards: “What does the kind of person you want to be do on a normal week… and on a terrible week?” This is where “starting over Monday” dies. You’re not chasing motivation. You’re operating from standards.
Level 2: Awareness and honesty
You can’t change what you won’t face. We create awareness around what’s actually happening: weekend drift, mindless snacking, liquid calories, stress eating, low steps, inconsistent sleep. No shame. Just data and patterns. This level builds control because you finally see the real levers.
Level 3: Habits and consistency systems
Now we install the behaviors that make progress automatic: meal structure, protein anchors, step targets, sleep routines, planning for weekends, and a Plan B when time gets tight. This is where you stop relying on willpower and start relying on systems.
Level 4: Training (strength + muscle + capability)
Training supports the body you want and the life you live. We focus on simple, repeatable resistance training built around progression, movement quality, and performance. You’re not training to be a bodybuilder. You’re training to look good, feel strong, and stay capable for decades.
Level 5: Nutrition precision (the dial, not the foundation)
This is where calories/macros come in - when you’re ready. For some, tracking helps. For others, it becomes obsessive and derails consistency. Either way, we control the big rocks first: protein, total intake, food quality, and repeatable meals. Then we fine-tune based on results.
Level 6: Optimization (the top)
Once the foundation is solid, we optimize: timing, supplements (if useful), advanced training variables, refeeds/diet breaks (when appropriate), performance markers, and higher-level lifestyle upgrades. This stuff matters, but only after the base is locked in.
How we use it week to week
If you’re stuck, we don’t add more complexity. We go down the pyramid and fix the lowest broken level first. That’s how you keep results even when life gets chaotic.
PRICING TABLES
MEMBERSHIP PLANS
Serious thank you to Theron Merrick for helping me start my gym and nutrition training in April/May and helping me to my ultimate goal of weight loss and building muscle! Started in person training and was a complete beginner not knowing much on gym equipment. Ive hit my weightloss goal shedding a total of 70lbs in the year and am off to my new challenge of getting stronger and more conditioned as well as getting leaner! The amount of self confidence I've gained is awesome. Thank you! Never thought Id get this far!
"I was 238 pounds and did not have the stamina to complete log runs or hikes. I loved that Coach Theron pushed me and continued to modify my training so that I was consistently making gains. I am now 216 pounds. For my 49th birthday, I completed a half marathon and spent fourteen days in the backcountry elk hunting. Through it all, I felt better than I could have ever imagined."
"My name is Charles. I started with Theron in November of 2021 at 290lbs, as of May 2022 I weigh 240lbs. I've consistently lost weight week after week. Theron taught me the tools of diet and exercise combined. I'm the strongest I've ever been and look forward to staying strong and getting leaner with Theron and Gym R.A.T. Coaching!"
"Theron helped me stay off medication! My cholesterol had broken the 200 mark. Of course the doctor told me that I needed to start medication, but I resisted and asked for 3 months to work on it myself.I found Theron who mapped out daily macro diet targets for me. It was a big change for me, but with plenty of help and advice from Theron, I adapted to the changes. When I had my bloodwork rechecked about 10 weeks later, I had dropped my cholesterol by 40 points while increasing my weight by about 5 pounds. I never changed my activity level, in fact, I may have increased it some more. Theron was a huge help, had great advice, and answered all my questions. I would not have accomplished these goals without his help."
“So grateful to have started my journey with Gym R.A.T. Coaching. The process hasn't been easy every step, but the knowledge I have gained along with my results I've achieved will last a life time.”
I have been working with Theron for about 5 months now and having him as my trainer has been the best thing for my health. He is very welcoming and knowledgeable of the fitness world. He welcomes nervous newbies with open arms and helps you feel comfortable and safe in the gym. I have medical reasons that have always hindered my strength and caused everyday pain, but coming to the gym with Theron’s help has eliminated those issues! I am healthier, stronger, and overall living a happier life. He will create workouts that are specific for you and that won’t cause you any harm, but also challenge you to get stronger! He helps with your nutrition and is a never ending source of information and tips. I highly recommend Theron as a personal trainer. Do not be afraid to take the leap with him because it will change your lifestyle for the better!
"I was somewhat a beginner to lifting and was kind of bouncy around with different training programs and not really making the progress I was looking for. It made me feel stuck and I kind of lost motivation because I was seeing other people my age making far more progress than I was. I was excited to be able to get advice and training from someone who had personally gone through a huge transformation. I am stronger and my body feels so much better. I have lifted weight I could only dream of before and I can feel myself progressing every day. I feel more confident and comfortable. I have also learned how to better fuel my body to reach my goals. Following a training program and a macro tracker has taught me discipline and kept my motivation up. It’s not just a hobby to me anymore, but a lifestyle that I truly enjoy."
"I’ve been training with Theron for 6 months, it has been the most challenging and rewarding 6 months of my life. I was terrified of the gym when I first started but Theron made it less scary. From answering all of my questions to talking me through a difficult day , he’s been beyond supportive and has given me the tools I need to push myself to become stronger every day . Deciding to train with Theron was the best decision I’ve ever made, and I’m so thankful. I can’t wait to see where I go from here!"
"Theron helped me get back into shape to play ice hockey, and gave me all the knowledge I need to be able to keep working on myself."
"I was new to the gym and determined to make some changes in my life. I'd never worked with a personal trainer and was very lucky to find Coach Merrick. His workout and nutrition programs are reasonable and achievable. My success is his; and he's 100% dedicated to helping me achieve my fitness and weight loss goals. He's patient and understanding; and having 'been there' he can empathize with me every step of the way. By following the individualized workout routine and nutrition plan he created for me, I've been able to loose a significant amount of weight, and gain strength and oodles of self confidence! If you're serious about making a change, he's the person who will help you get there."
ABOUT US
Lifestyle coaching for busy parents who want to live life in the best body possible. Where the goal is to STRIVE TO BE BETTER THAN YESTERDAY!
Copyright ©2026 All rights reserved