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Online Personal Training For Mid-Aged Men & Women

Your life shouldn’t revolve around your workouts, meals, supplements, and half-naked Instagram photos showing off your progress. The adults I know don’t have time for that nonsense. Unfortunately, that’s the nature of fitness in today’s superficial world.

In fact, if I’d designed this page like most other online workout programs, you would have already seen a shirtless guy showing off his six pack, and a woman in booty shorts posing at just the right angle to show off the curve in her glutes.

While those who follow this fitness program will certainly look better naked, that’s not nearly as important as building a body and mind that’s prepared to stand up for what’s right in today’s world.

I’ve designed VIGOR Training as a system that gets you stronger, leaner, and fitter with as little attention is needed to get significant results.

Your training program should better your life, not become your life.

Follow the training plan. Eat lots of protein when it’s mealtime, and get sufficient sleep. Then, get on with your life take a strong stand for what’s good and what’s right.


How to Build a Better Fitness Program

The fitness world is riddled with gimmicks, (in the words of today’s politics) “disinformation,” and myths that should have died long ago. After 20 years in personal training, I’ve narrowed down my programming to fit within a handful of simple guidelines. To get results month-after-month, year-after year, the best workout programs must:

1. Prioritize building strength and muscle

Most people overdo cardio and do too little resistance training. You can significantly improve your cardiovascular conditioning through weight training, but you cannot increase strength and muscle mass with cardio. Most of your time in the gym should focus on strength training, some mobility, and a bit of conditioning-specific work. That’s just how I design your VIGOR Training workout plan.

Muscle mass is one of the most important factors in longevity.

Muscle is your quality-of-life savings account. The more you have as you get older, the longer you can continue doing what you love to do before succumbing to old age.

To build muscle, you need to lift heavy weights. So, you won’t find many exercises that use pink or purple dumbbells in this workout program.

2. Balance consistency with variety

If you follow the same routine for too long, you’ll get bored and stop making progress. If you change up your routine too often, you won’t have a way to. make measurable progress.

When I design training programs, I have members follow the same routine for three to six weeks; long enough to progress, not long enough to plateau or get bored.

3. Train your whole body

In general, men tend to focus on their chests and arms, women on their glutes, shoulder, and thighs. But to build a strong, resilient body that will work well into old age, you need to train your whole body. In fact, you need to train your backside, including your upper and lower back, glutes, and hamstrings, a little more than you train the front.

Over the course of a week, you’ll train your entire body once, twice, and sometimes even three times in a week. Your training also involves specific prep work which helps activate some of the muscles that get weak and lazy from our everyday lifestyles.

4. Provide nutrition guidelines, not meal plans or diets.

With exercise, you need a specific plan so you can build on what you’ve done in the past, and be ready for what’s coming in the future. Your plan must be progressive and specific.

With nutrition, you need guidelines, not rigid rules and meal plans. Though meal plans work in the short-term, most people get so dependent on them, that when they get off track, they completely lose their way. When my clients adopt a handful of guidelines, they feel free to live their lives, enjoy eating out or splurging on occasion, and still stay close to a healthy body fat year-round.

Of course, if someone needs to have a shredded six pack or look their best for a wedding, that’s different. I can help people get in that kind of shape, but it’s a short-term thing.

The guidelines include:

5. Create a sense of community, camaraderie, and competition.

You’ll probably workout on your own, but your never alone. If you’re part of the two most popular workout programs, VIGOR Everyday Athlete and VIGOR Strength Athlete, you’ll train as part of a team.

You follow the same training schedule as other men and women across the continent. You’ll see how you stack up when I add a leaderboard to an exercise, and be able to ask questions and cheer others on in the comments and messaging feature in the app. And you can always leverage the VIGOR Training Facebook group as well.

With the community and camaraderie, you’ll feel a greater level of accountability without needing to pay someone $100 an hour to make sure you show up.


See what members are saying.

Down 64 pounds and counting this year with the help and guidance of this program! The workouts within VIGOR Training are very well planned, efficient, and super effective. Tom takes all planning and guesswork out of the equation, and has provided a tool that easily tracks my daily progress. The program is easy to follow. All I have to do is show up and put in the work that is laid out for me on gym day.


Ryan Gentry

This mom, career woman and coach appreciates how organized and user the friendly each workout is. If you don’t know a movement is, there is a video right there to watch to gain a clear understanding of how to perform it properly.


Kristin Matthees

I came into VIGOR Training without any real experience to weight training. The results in percent body fat loss, skeletal muscle gain, and overall weight loss have been life-changing.


Nathan Charlan

This week of training has been incredible. I have “lifted” for the past 15 years. This week was the first time I ever felt like I actually “trained”. It was a humbling yet invigorating week. I’m excited to progress in your system and look forward to how 40 years old is gonna look on me!!!


Jesse Johnson

I like that I’m the lightest I’ve been in 20 years, but I love that I’ve never been this strong. I feel great and my wife loves it too, so that’s a huge bonus!


Jeremiah McLean

With your VIGOR Training membership, you get…

  1. Access to all VIGOR Training teams and programs, so you can change your plan when your goals change
  2. Personalized supplement plan and nutrition guidance
  3. Loyalty gifts you’ll absolutely love
  4. Community support from your VIGOR Training team members through in-app chat and the VIGOR Training Facebook group
  5. 28 Days quick start diet e-book
  6. Limited-time bonus: 45-minute One-on-One Consultation / Coaching Session ($99 value)
28 Days Cover For VIGOR page

Professional programming meets top-notch technology

  • Daily “readiness” questionnaire to track trends in stress levels, recovery, and energy levels
  • Periodized training program: Annual programming with 6-12 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
Screenshots of exercise recommendation and tutorial video

Included Teams and Programs

Every team and program will help you build muscle and improve your body composition and conditioning. However, the right program depends on your primary goals, exercise experience, and current fitness level.

VIGOR Strength Athlete

Primary goals: Muscle growth, strength, and power, while steadily improving body composition and mobility
Frequency: 4-6 days per week designed with split routines to focus on specific muscle groups or movement patterns.
Time commitment: 50-70 minutes per session
Equipment needed: Standard gym equipment, such as barbells, dumbbells, squat racks, benches, cables, some machines, kettlebells, bands/tubing, and other accessories

VIGOR Everyday Athlete

Primary goals: Muscle growth, improved body composition and conditioning while maintaining muscle and strength
Frequency: 4-5 days per week designed with full-body workouts or split routines depending on the training block and time of year.
Time commitment: 40-60 minutes per training session
Equipment needed: Standard gym equipment, such as barbells, dumbbells, squat racks, benches, cables, some machines, kettlebells, bands/tubing, and other accessories


Primary goals: Build strength and conditioning with minimal equipment. Perfect while gyms are closed or inaccessible.
Frequency: 3-4 days per week
Time commitment: 40-60 minutes per session
Equipment needed: Resistance bands, a couple of kettlebells, and adjustable rings would suffice.

Additional Programs

Athlete-In-Training: 3-6 month base strength and fundamental movement program. Perfect for those who’ve never trained with free weights. Workouts start out as full-body workouts and progress to split routines.
Rags & Mud: 12-week training program to prep for an adventure race.
Road Warrior: Short-term program for training while traveling.
ACFT: 12-week program to prepare for the Army Combat Fitness Test.

Disclaimer: VIGOR Training is recommended for a specific type of person. If you appreciate participation trophies, believe people are entitled to more than what the Declaration of Independence suggests, believe your feelings are someone else’s responsibility, or are hoping for the “easy button” to get fit and strong, VIGOR Training is not for you. It’s best to move along to something else.

Frequently Asked Questions

What age groups benefit most from your workout routines?

While almost anyone would benefit, I have a special affinity for men and women over 40 years old. It’s about this age that we realize fitness isn’t about aesthetics, but about quality-of-life. There’s greater meaning to me in helping people in middle to older age become the fittest they’ve ever been.

Do you personally design the programs?

I design all the training plans myself. That’s why it’s worth at least $29 per month, instead of using a generic app with no intelligence behind it for $10 a month.

I also use the VIGOR(ESS) Strength Athlete plan for my own training. I stay a week ahead of the rest of the team so I can make sure I set up the plan correctly.

Are the workout routines gender-specific?

No. The training programs are the same for men and women.

Do I need a gym membership for VIGOR Training?

For the most part, VIGOR Training is designed as a gym workout program. The equipment available at a basic gym or fitness center makes a significant difference in your ability to get long-term results. However, I do have a couple of at-home programs that will work for a few months of training at home, with minimal equipment, when you don’t have another option. For the other teams and programs, a gym, or full home-gym is necessary.

For a home gym, you’d need a barbell, plates with weights totalling at least 200 lbs, dumbbells up to at least 50 lbs, squat rack with pull-up attachment, and adjustable bench.

Though you can probably find all of this equipment for a good deal on Craig’s list, I strongly recommend joining a gym. You’re more likely to follow through with your training plan when you’re around other people getting fit.

Do I need to commit to a long-term contract?

Nope. Your membership is month-to-month, so if you want to cancel, just contact me at least 48 hours before your next charge processes.

If I want or need a specific diet plan, can you make one for me?

Yes. You get one nutrition coaching session included with your membership, and can purchase more if you’d like. I can personalize and customize your program in our session(s).

What does a typical workout week look like?

The programming varies for each program, and within each program, I change up the week’s training sessions every 3-6 weeks. Therefore, I don’t have a “typical” workout week to show you. However, I do offer a 30-day, money-back guarantee.

So, the best way to see if VIGOR Training will work for you is to give it a serious try.

Do you offer online coaching in addition to the online training programs?

Yes. You get one nutrition and lifestyle coaching session with your VIGOR Training enrollment. It’s a $99 value. I also have nutrition and lifestyle coaching sessions available in single session and six-session packages.

What are your credentials?

While I’ve gotten certified through ACE, NASM, Precision Nutrition, (the late) Charles Poliquins’ Bioprint, and a number of other programs, I maintain my Certified Strength and Conditioning Specialist (CSCS) and Sports Nutritionist (CISSN) certifications. There are a lot of programs out there, some of which are almost like a mail order certification. In my opinion, the CSCS and CISSN are two of the most credible, which is why I put forth the effort to maintain them.


30-Day Money Back Guarantee

If you’re not thrilled with VIGOR Training during your first 30 days, I’ll give you a full refund.

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