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Online personal training programs for mid-aged men & women who want to look, feel, and perform like young adults.

You’re Going To Love It. Guaranteed.

VIGOR Training is a complete fitness and nutrition program that helps you build muscle, shed excess body fat, feel more energetic, and improve your health and quality of life without making your nutrition and fitness the center of your life. Based on three pillars, once you make them consistent parts of your lifestyle, you will spend more time enjoying your life and less being concerned you’re not healthy or fit enough.

Know Exactly What to Do:
Professionally-Designed Workout Programs

These are not a bunch of random workouts put together for your entertainment. Each of the VIGOR Training programs is designed with a long-term plan in mind, where each month’s programming builds on the previous month and prepares you for the next month. This is called “periodization,” and it means your body and mind will never get bored while you make consistent improvements in body composition, strength, mobility, and overall fitness.

Get Encouragement and Support:
Direct and Group Messaging to Keep You On Track and Navigate Life’s Obstacles

You might workout on your own, but you’re never alone. As a member and client, you get access to our group messaging system and direct messaging with your coach. Not sure about your technique on an exercise? Record yourself and you’ll get feedback and pointers. Need to swap an exercise because your gym doesn’t have what you need? Just ask! Looking for tips on eating our or on eating more? Your fellow members, as is your coach, are always willing to share their wisdom.

Stay On Track With Good Habits:
Nutrition and Lifestyle Habit Tracking

We don’t want you weighing and measuring food and counting calories forever, but we want to ensure you’re eating enough protein. Your app includes a best-in-class nutrition tracking system, where you can ensure you’re eating enough protein to build muscle, shed body fat, and keep you feeling full so you never feel like you’re on a “diet.”

Everything you need in our easy-to-use VIGOR Training app.

Join the Program That Makes You Feel Younger, Stronger, and More Energetic

Without Consuming Your Life, Leaving You Hungry, or Costing You Thousands to Get Started

In 2017, a small group of friends asked me to put a workout program together. I decided that, if I were going to do so, I’d take my 20+ years of health and fitness experience and create a program that requires the least number of lifestyle changes, time out of your schedule, and mental energy, but that delivers consistent, superior results compared to the calorie-counting, cardio-focused, time-consuming programs promoted by most fitness “influencers.” A program based on my book, The 3 Pillars of VIGOR.

From that, VIGOR Training was born. Of that initial group, most are still members today, and our membership has grown to levels I would never have expected when I first created this program. The growth hasn’t been because I’m great at selling the program, but rather because people get such great results.

What would it mean for you if, in six months, you could confidently say, “I’ve never felt this good?”

My Name Is Tom, and I’m a No-Nonsense Fitness Professional

I’ll admit it: I can always think of other things I’d rather be doing when it’s time to workout. I don’t take time to meal prep on Sundays, I don’t eat every few hours, and I don’t count calories. And I don’t think you need to either.

When other fitness professionals talk about counting macros, spending hours on a treadmill, or working out every day, I roll my eyes and check out.

I’m only interested in leveraging my fitness program to make the rest of my life better, and that’s what I hope to do for you, too.

I narrowed down the three most significant, synergistic habits that produce the greatest results for your short-term fitness and long-term health and longevity and built a program around them. I call them The 3 Pillars of VIGOR, and as long as you consistently use them in your life, you’ll become exceptionally fit and healthy.

For those who want to take things to another level, I’ll help guide you with supplements, other lifestyle hacks, and event or sport-based programming, but it all starts with The 3 Pillars of VIGOR.

As I often say, I want fitness to better your life, not become your life. I want the health and fitness you gain to make your work and family responsibilities easier, more effective, and more fulfilling.

After more than 20 years as a fitness professional, I know what works and what doesn’t when it comes to nutrition, exercise, and lifestyle. I also know that there’s a lot to life outside the gym and the kitchen, and I want you to live that life to its fullest.

I wouldn’t want you to waste my time, effort, or money, so I won’t waste yours.

The Truth About Fitness

I’ve been a fitness professional for over 20 years, and I can tell you one thing for sure: There are a lot of people preaching programs that do little more than burn money and time. Most of the rest are so complicated that few people can stick with them. It doesn’t need to be that way. VIGOR Training is simple, effective, and based on science, experience, and plenty of success stories.

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What makes VIGOR Training different?

Professional, Periodized Strength and Conditioning Programs

If you don’t use muscle, you lose it. Period. But “using your muscles” doesn’t mean you can just go for walks, play pickleball and carry groceries. You need to stress them with progressively more challenging resistance and include just enough cardio to enhance your results without sacrificing muscle or sabotaging your hormones. You’ll have access to several different training programs based on your current state of health and fitness and your long-term goals, each designed by me.

Protein First

I’ve been a fitness professional for more than 20 years. I’ve worked with people who’ve tried almost every imaginable diet out there. I’ve observed one nutritional factor that stands out more than all the others put together: eating enough protein.

You might expect that as you begin VIGOR Training, you’ll need to “cut back” on foods or food groups. You won’t. If anything, you’ll be encouraged to eat more protein. That one change creates powerful ripple effects on all the other aspects of your diet, even if you continue to indulge in pizza and ice cream. Protein provides the building blocks for muscle and is the only macronutrient you cannot live without.

You’ll get personalized protein targets to track against until eating a higher-protein becomes second nature.

Quality Sleep

Sleep cannot be taken for granted. It regulates your daily cycle of hormones and neurotransmitters, keeps your brain healthy, strengthens your immune system, and so much more.

You either get enough, or you don’t. With your VIGOR Training program, you’ll be held accountable to getting enough, and if you need tips and tricks to improve the quality and quantity of your sleep, you’ll get the support you need.

Guidance Beyond The 3 Pillars

Once you’ve embraced The 3 Pillars (strength training, protein, and sleep), we’ll keep taking your health and fitness to new levels, tweaking your nutrition, introducing supplements and other natural products, or trying out numerous other lifestyle hacks. When you’re ready for the next change, you just DM me and we figure out what the best next step will be for you.

Proven, Real-Life Results

When you do the work, you get results. End of story. But you do have to do the work, as simple as it is. No matter your age, you’re never too young or too old to totally transform yourself.

What are the workout programs like?

Programs are periodized and based on an annual plan so that you keep getting results and your body never gets bored. Once you get started, you can always move around to a different program if it fits your needs better. The following are our four most popular.

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Vigorous

Most popular program for middle-aged men

Build muscle you can see through a flannel shirt and strength and stamina to get the job done, no matter how hard it is or how long it takes. This is not for wimps.

  • 3-5 workouts per week, 50-70 minutes per session
  • Gym membership or full home gym required
  • Focus is on building muscle and strength first, with the secondary benefit of fat loss and improved stamina
  • Programming is ongoing, based on an annual calendar so you don’t need to change programs, the program changes over time for you.

Resilient

Most popular program for middle-aged women

Build conditioning and stamina that not only gets you leaner and fitter, it also helps you handle the stress and pressure of everyday life.

  • 4-5 workouts per week, 50-60 minutes per session
  • Gym membership or full home gym required
  • Focus is on building physical endurance and a lean physique first, and strength second, using mostly resistance training with some cardio
  • Programming is ongoing, based on an annual calendar so you don’t need to change programs, the program changes over time for you.

Intro to Resistance Training (IRT)

By using primarily machines, you’ll build strength and improve body composition while gaining an understanding of how your muscles should feel while training them. Plus, you’ll feel more confident about doing the movements correctly as the machines add an extra level of stability while guiding you through the proper range of motion.

  • Program length: 12 weeks
  • Skill level: Beginner
  • Goals: Improved strength, mobility, and body composition
  • Workout frequency: 3 days per week
  • Equipment: Resistance machines, bodyweight, and cardio machines.

Genesis (Intro to Free Weights)

This program is what you need to get confident and comfortable performing the exercises most important for developing strength, mobility, and physical stamina.

You’ll gain strength, increase lean muscle mass, and look and feel younger than most young adults! Most clients who complete Genesis transition to either Vigorous or Resilient.

  • Program length: 12 weeks
  • Skill level: Beginner
  • Goals: Improved strength, mobility, and body composition, while gaining proficiency in the major free-weight exercises used in more advanced programs.
  • Workout frequency: 4 days per week

As one of my online personal training clients, you’ll get…

  • Periodized training programs: Annual programming with 4-12 week training blocks based on specific fitness goals (i.e. strength, conditioning, lean mass, speed, power, etc.)
  • Exercise, set, rep prescriptions: Specified training variables to make ensure you get the results expected in each training session
  • Training history record: Sets and reps are saved after recording them for reference during future training sessions to help ensure you push yourself beyond past performances 
  • Video/written exercise demonstrations and instructions
  • Food tracking
  • Group messaging, training technique critiques, support, and encouragement
  • App syncing with Apple, Garmin, MyFitnessPal, and more
  • Ongoing 2-way messaging with me to answer personal fitness questions and provide support

All this for only $49/month.

What do members have to say?

Ernie B.
Ernie B.
I committed to Tom's program because I needed a plan and 50 workouts in I am stronger, more fit, and growing in motivation. Success breads success and the program is challenging, dynamic, and keeps me engaged in my plan. Super appreciate the app and ease of following and tracking the workouts inside the community of other people following the same program.
Kelli H.
Kelli H.
Hands down best training, your search is over, stop and commit here. Here you will find workouts that give you strength, mental clarity, metabolic efficiency, are balanced for performance in your daily life. An added bonus, Tom shares wisdom behind just workouts sharing ways to master nutrition and lifestyle. Join here. You won’t be disappointed.
Ayo L.
Ayo L.
Great program that will improve not just your ACFT score but you're overall fitness as well.
Mariano M.
Mariano M.
I started with Tom's free ACFT program and transitioned to his subscription-based programming. I enjoy the variety and sense of community through his virtual format. I benefit from his military pricing, and it's a great value. Through his program, I have exceeded my fitness goals.
Nathan Renee C.
Nathan Renee C.
Over the years following Tom's strength and conditioning program, I have never been stronger and healthier than I am now. The workouts are straightforward and easy to follow. And he's always available to give advice and suggestions for form. I highly recommend Tom's program to everyone wanting to improve their strength and life overall.
Shawn F.
Shawn F.
Tom is a wealth of knowledge and one of a kind! I’ve been following his advice and been a part of his fitness programs for a number of years. He loves what he does and is very passionate about helping others reach their fitness goals.
W J.
W J.
Recommend without hesitation. Started training with Tom to improve my fitness for the Army Combat Fitness Test. It worked! Now I'm on a women's specific program to augment my triathlon training. The app interface is easy to use and track your progress plus meals if you are so inclined. I like the one-stop ship approach to fitness and health. What I appreciate the most is not having to think about planning my next workout.
Daniel S.
Daniel S.
The best training program I have ever used. Excellent instruction, a great community and an easy to follow health and fitness routine which has literally changed my body as well as adding vitality and longevity to my life.
Chad F.
Chad F.
Coach Nikkola is responsive and very involved in my training program. He has helped me work through multiple injuries while maintaining progress and physical readiness.The workouts are fantastic and the app is easy to use!
Jesse J.
Jesse J.
Tom’s training is amazing!! I’ve consistently used his program for 3 years now and absolutely love it.
Garry M.
Garry M.
Training with Tom has been the single best thing I have ever done for my fitness!I have thought about moving on, trying other scenarios, but I haven't because of what Tom has to offer with the training, programming, the connections I've made and have with other people who train with Tom.I am not the leanest I've ever been, but, I am most certainly the strongest I've ever been. And that's a credit to Tom's programming! Absolutely love it!
Brian F.
Brian F.
Tom's program is simple and transforming! He is responsive and always seeks your success.
chris L.
chris L.
Hands down the best program I have been exposed to in my life. Tom provides straight forward, highly effective approaches to your health on a personal level. Personally, I am stronger, more mobile, and feel better than I did 20 years ago. Highly recommend Tom’s services!
Nic R.
Nic R.
I have been working with Tom for years. He provides great programming to help me build and maintain strength. Highly recommend him.
Roaving P.
Roaving P.
Great program, especially for AD Army
Adam M.
Adam M.
Love the workouts and love the app. Tom is a great dude and wouldn’t recommend anyone else!
Don B.
Don B.
Best program that keeps me consistent and always having a plan at the gym that I don’t have to think about.
Caryn Y.
Caryn Y.
Jared N.
Jared N.
Strength training is a non-negotiable for me. Not having to figure out my own strength training program has been huge for simplifying my life and helped me be successful in my fitness goals. Tom is an expert in his field and I have seen gains after gains by following his program for the last 2+ years. Whether you are beginner or expert you will see growth following Tom's programs. I can't recommend Vigor strength+conditioning enough!
Eugene F.
Eugene F.
I’m a 72 year old semi retired contractor. In my 16th week of training with Tom Nikola . It’s changed my life.I feel 20 years younger, I’m stronger more flexible no more sore joints. It’s not easy or simple but if you do the work It will work for you. Skip
Matt J.
Matt J.
I’ve been working with Tom since 2019. I started with his ACFT prep program and it got me prepared for the ACFT. Shortly after I became a full member and Tom has been my trainer ever since. He is knowledgeable and is a no BS kind of guy. He uses research and years of experience to back his training programs and diet recommendations. He is responsive and truly cares about his clients. 10/10 recommend. It doesn’t matter if your a beginner or a life long lifter, Tom is your man.
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Who is Vigor Training for?

THIS IS FOR:

  • Men and women willing to invest some time, effort, and money on their health
  • People who’ve tried other diets and fitness programs and gotten mediocre results
  • Retired endurance athletes and Crossfitters who no longer want to beat down their bodies
  • Seniors who wish to remain active and energetic
  • Personal trainers who are great about taking care of their clients, but who slack when it comes to their own fitness programs
  • Student-athletes or students who want to look and feel like athletes

THIS IS NOT FOR:

  • People who are unwilling to learn or to be coached
  • People with “shiny object syndrome:” If you get distracted by the latest diet or fitness fad instead of finishing what you’ve started, this isn’t for yo
  • People who don’t want to learn how to get off the “best diet bandwagon”
  • People who want to operate solely within their comfort zones; who avoid change, hard work, or admitting their mistakes

30-Day Money-Back Guarantee

Try VIGOR Training for 30 Days. If you don’t love it, I’ll refund your payment and cancel your membership. You have zero risk of getting started.