Your career has a strategy.
Your health deserves one too.
Training, nutrition, sleep and lab-informed habits, managed by one coach and adjusted every week. Built around a full calendar, wherever you are.
The difference
Information is everywhere. Direction is not.
I look at all of your numbers together: training, nutrition, sleep, daily habits and the labs your physician tracks. Reviewed every week, adjusted as your body responds.
The method
Four pillars. One coach watching all of them.
Training
The muscle groups, volume and intensity your body needs for your goal, built around your schedule.
Nutrition
Calorie and macro targets that fit your routine, travel and dinners out. Tracked in the app.
Sleep & recovery
Sleep, HRV, resting heart rate and daily steps from your wearable, reviewed every week.
Lab-informed habits
Your physician reads the labs and sets the targets. I build the daily habits that move them.
Plans
Four ways to work with me.
Every plan includes your training and nutrition plans, a weekly wearable review, a monthly lab review and direct WhatsApp access. Higher plans add posture and lab planning, then live training sessions every week.
Essential
The complete system, with a monthly call to review and adjust.
$250$200 /month
Class of 2027 rate · locked in as long as you stay
- Monthly 1:1 call
- Monthly progress report
- Weekly wearable & habit review
- Monthly lab review
Signature
The full health layer: posture assessment and a lab roadmap.
$350$300 /month
Class of 2027 rate · locked in as long as you stay
- Monthly 1:1 call
- Monthly progress report
- Posture & injury-prevention assessment
- Lab roadmap for your doctor
Most chosen
Pro
Everything in Signature, plus one live online session a week.
$600$550 /month
Class of 2027 rate · locked in as long as you stay
- 1 live training session a week
- Weekly check-in before the session
- Travel & events plan
- Everything in Signature
Highest access
Elite
Train with me live twice a week, with everything included.
$1,200$1,000 /month
Class of 2027 rate · locked in as long as you stay
- 2 live training sessions a week
- Weekly check-in before the first session
- Travel & events plan
- Everything in Signature
Every plan starts with a 3-month commitment. Members who join by January 31, 2027 are the Class of 2027: they keep the rate shown above for as long as their membership stays active. Members who join after that pay the standard rate.
| Compare plans | Essential | Signature | Pro | Elite |
|---|---|---|---|---|
| Initial assessmentA 60-minute call: goals, routine, history, photos, measurements and the labs your physician has. | ✓ | ✓ | ✓ | ✓ |
| Training planThe muscle groups to prioritize for your goal, with volume and intensity set for your body. In the app. | ✓ | ✓ | ✓ | ✓ |
| Nutrition planCalorie and macro targets built around your schedule, tracked in the app and adjusted as you progress. | ✓ | ✓ | ✓ | ✓ |
| 1:1 call with DelanoA video call to review your numbers and adjust the plan. On Pro and Elite, it happens right before your session. | Monthly | Monthly | Weekly | Weekly |
| Lab reviewYour latest blood work, reviewed alongside your habits and progress. | Monthly | Monthly | Monthly | Monthly |
| Wearable, sleep & habit reviewSleep, heart rate variability, resting heart rate and daily steps from your Garmin, Apple Watch, WHOOP or Oura Ring. | Weekly | Weekly | Weekly | Weekly |
| Progress reportBody composition, measurements, sleep, strength and lab markers on one page. | Monthly | Monthly | Weekly | Weekly |
| Supplement suggestions for your doctorA written suggestion your own physician can review and approve. | ✓ | ✓ | ✓ | ✓ |
| Trusted product curationWhich brands are worth buying and where to get them. | ✓ | ✓ | ✓ | ✓ |
| Quarterly goal reviewEvery three months we step back, measure and set the next targets. | ✓ | ✓ | ✓ | ✓ |
| Posture, mobility & injury preventionAn assessment of how you move, with corrective work built into your plan. | — | ✓ | ✓ | ✓ |
| Lab roadmapWhich tests to ask your doctor for, and when. | — | ✓ | ✓ | ✓ |
| Travel & events planHow to train and eat on business trips, at dinners and during busy weeks. | — | — | ✓ | ✓ |
| Live online training with DelanoA coached session by video, wherever you are. | — | — | 1 per week | 2 per week |
| Direct WhatsApp accessQuestions answered by me, not an assistant. | ✓ | ✓ | ✓ | ✓ |
| Class of 2027 rateper month, locked in for members who join by January 31, 2027 | $200 | $300 | $550 | $1,000 |
| Standard rateper month, for members who join after that | $250 | $350 | $600 | $1,200 |
Inner Circle
Every week, face to face.
Pro and Elite members are my Inner Circle. We train together live every week, and I review your numbers with you before every session.
Live sessions every week
One or two coached sessions by video, wherever you are.
A check-in every session
Sleep, nutrition and recovery reviewed before we train, so each session fits the week you are having.
First access
New protocols and tools reach Inner Circle members first.
How it works
From application to your first week.
Apply
Your contact details and the plan you're interested in. It takes less than a minute.
Talk
We make sure it's the right fit and pick the plan that matches the access you need.
Assess
Sixty minutes on your history, routine, body composition and labs. Your plans are in the app within days.
Adjust weekly
Train, track, sleep. I review your numbers every week and adjust before small problems become big ones.
Your coach
Delano
Fitness Trainer and Nutrition Specialist. Over 11 years I've coached more than 15,000 people, first in Brazil and then in Miami, working with demanding, high-performing clients from all over the world.
My approach is technical and evidence-based in a field crowded with hype. I know what to look at, what to ignore, and who to send you to when you need more than a coach.
- Bachelor's degree in Physical Education
- NASM Certified Personal Trainer
- NASM Sports Nutrition Specialist
- Injury Prevention Specialist (CORE 360 Brasil)
- Functional Training Specialist (CORE 360 Brasil)
Clear boundaries
Coaching, not medicine.
What I do
- Build and adjust your training and nutrition
- Track your sleep, wearable data and habits
- Review your labs alongside your progress
- Suggest supplements for your doctor to approve
- Tell you what to ask your doctor, and when
What your physician does
- Orders and interprets your lab work
- Diagnoses and treats any condition
- Approves supplements and prescribes medication
- Sets medical targets for your markers
Questions
Before you apply.
How much time does it take each week?
Your training sessions, a few minutes a day to log meals, and your check-in. The plan is built around your calendar, not the other way around.
Do I need a gym?
Yes. Your training plan is built for a full gym, so you need access to one.
Which wearables work?
Garmin, Apple Watch, WHOOP and Oura Ring, plus most devices that track sleep, heart rate and steps.
Do I need recent blood work?
It helps, but it isn't required to start. If you don't have recent labs, I'll tell you which tests to ask your physician for.
Why a 3-month commitment?
Real changes in body composition and lab markers take months, not weeks. Three months is long enough to see them in your body, your energy and your labs.
Can I change plans later?
Yes. You can move up a plan at any time.
Apply
Start with a one-minute application.
I review every application personally and reply within two business days.